Ulawula njani uxinzelelo ngokuzilolonga

Umxholo

• Uqeqesho lokulawula uxinzelelo lwegazi oluphezulu
• Izibonelelo zomthambo woxinzelelo lwegazi oluphezulu
• Iimpawu zokuba uyeke ukuzilolonga

Ukuziqhelanisa nokwenza umthambo rhoqo yindlela efanelekileyo yokulawula uxinzelelo lwegazi, olubizwa ngokuba luxinzelelo lwegazi, kuba luthanda ukujikeleza kwegazi, lwonyusa amandla entliziyo kwaye luphucula namandla okuphefumla. Eminye yemisebenzi ecetyiswayo kukuhamba, ukuqubha, i-aerobics yamanzi kunye noqeqesho lobunzima ubuncinci ama-3 ngeveki ubuncinci imizuzu engama-30.

Nangona kunjalo, ngaphambi kokuba uqalise ukuzilolonga, kubalulekile ukuba umntu onesifo soxinzelelo lwegazi aye kugqirha kuvavanyo ngokubanzi, kubandakanya uvavanyo lwegazi kunye nentliziyo ukubona ukuba bayakwazi na ukuzilolonga ngaphandle kwemida kwaye, phambi kokuba umthambo ngamnye ulinganise uxinzelelo kwaye qala umsebenzi kuphela ukuba uxinzelelo lungaphantsi kwe-140/90 mmHg.

Ukongeza ekuzilolongeni umzimba, kubalulekile ukugcina ukutya okunezondlo okusempilweni, ukutya okuneetyuwa encinci, ngaphandle kweesoseji kunye nokutya okutyayo kwaye, kwezinye iimeko, ukubhenela ekusebenziseni amayeza aboniswe ngugqirha ukunciphisa uxinzelelo, ukunceda ukugcina uxinzelelo kumaxabiso aqhelekileyo ayi-120/80 mmHg.

Uqeqesho lokulawula uxinzelelo lwegazi oluphezulu

Ukwehlisa uxinzelelo, imisebenzi yomzimba kufuneka yenziwe yonke imihla enegalelo ekunciphiseni ukubetha kwentliziyo, ukwandisa amandla entliziyo kunye nokunyusa ukuphefumla. Ke, ukuze kulawulwe uxinzelelo lwegazi, kufuneka kwenziwe oku kulandelayo:

• Ukuzivocavoca umzimba ngeAerobic, njengokuhamba, ukuqubha, ukudanisa okanye ukukhwela ibhayisikile, umzekelo, ubuncinci ama-3 ngeveki ubuncinci imizuzu engama-30 ekukhanyeni ukuya kumodareyitha wokuqina okonyusa amandla okuphefumla;
• Ukuzivocavoca kweAnaerobic, ubuncinci amaxesha ama-2 ngeveki kwaye anokubandakanya ukuzilolonga kunye nokunceda ukomeleza izihlunu, ukwenza imithambo esi-8 ukuya kweli-10 ngokuphindaphinda, phakathi kwe-15 ukuya kuma-20, kodwa iiseti ezimbalwa kunye neeseti, 1 ukuya ku-2, umzekelo.

Kubalulekile ukuba umntu onoxinzelelo oluphezulu lwegazi enze imisebenzi yomzimba ngokwesikhokelo somhlohli, njengoko kunokwenzeka ukulawula ukwahluka koxinzelelo, isingqisho kunye neqondo lentliziyo, ukongeza kuthintelo lwegazi ekunyukeni kakhulu ngexesha lomthambo. umgudu.

Izibonelelo zomthambo woxinzelelo lwegazi oluphezulu

Ngokuziqhelanisa nokwenza imisebenzi ebonakalayo, kunokwenzeka ukuba uxinzelelo lwegazi luyancipha ekuphumleni, ngexesha lokuzilolonga nasemva kokuzilolonga, kwaye lunokwehla ukusuka kwi-7 kuye kwi-10 mmHg ngokunxulumene namaxabiso okuqala koxinzelelo. Ukongeza, ngenxa yokulawulwa kwengcinezelo yegazi, kukho ukuphuculwa kwamandla okuphefumla kunye nokwanda kwamandla entliziyo, ukukhuthaza impilo.

Iziphumo zomthambo womzimba zisebenza ngakumbi kumanqanaba aphakathi okanye aphakathi oxinzelelo lwegazi, kwezinye iimeko kuthintela ukusetyenziswa kwamachiza ukuthoba uxinzelelo oluboniswe ngugqirha okanye ukukhokelela ekwehleni kwethamo lamachiza oxinzelelo lwegazi afunekayo ukulawula isifo.

Bukela le vidiyo kwaye ujonge ezinye iingcebiso zokulawula uxinzelelo lwegazi:

Iimpawu zokuba uyeke ukuzilolonga

Abanye abantu, ngakumbi abo bangaqhelanga ukwenza imisebenzi yomzimba, banokubonisa iimpawu kunye neempawu kwaye babonisa ukuba kungcono ukuyeka ukusebenza komzimba, njengentloko ebuhlungu enesiyezi, umbono ophindwe kabini, ukopha empumlweni, ukukhala endlebeni kwaye ndiziva ndigula.

Emva kokuvela kweempawu, kubalulekile ukulinganisa uxinzelelo lwegazi ukubona ukuba umthambo kufuneka umiswe na kwaye kukho isidingo sokuba umntu lowo aye esibhedlele. Ngexesha lokulinganisa, ukuba kufunyenwe ukuba uxinzelelo oluphezulu, nolokuqala ukuvela ekubekeni esweni, likufutshane ne-200 mmHg, kunyanzelekile ukuba uyeke ukwenza lo msebenzi, kuba kukho ithuba elikhulu lokuphuhliswa kwengxaki yentliziyo. Emva koko linda uxinzelelo ukuba lwehle kancinci, kwaye ixabiso kufuneka libe sezantsi emva kwemizuzu engama-30 yokuphumla.

Ukongeza, isigulana esinexinzelelo lwegazi kufuneka sihlale silinganisa uxinzelelo ngaphambi kokuba siqale nawuphi na umsebenzi ukuze sazi ukuba siyakwazi ukwenza umthambo, kwaye kufuneka siqale ukuzilolonga ukuba sinomxinzelelo ongaphantsi kwe-140/90 mmHg. Yazi ngakumbi iimpawu zoxinzelelo lwegazi.