Iindlela ezi-5 zokuNciphisa umngcipheko weengxaki kunye nokusilela kwentliziyo kwicala lasekhohlo

Umxholo

• Gcina isicwangciso sakho sonyango
• Lawula imeko yakho ngeapp
• Yitya intliziyo yakho
• Xoxa ngesicwangciso sokuzivocavoca uze uqalise
• Cinga ngentlalontle yakho kwaye ufikelele
• Iingxaki zokusilela kwentliziyo
• Ukuthatha

Iingxaki kunye nokusilela kwentliziyo

Ukusilela kwentliziyo kunyusa umngcipheko wenani leminye imicimbi yezempilo, kubandakanya ukonzakala kwezintso kunye nesibindi. Inokonyusa umngcipheko wokuphuhlisa ukubetha kwentliziyo ngokungafaniyo okanye iingxaki zevalvu zentliziyo.

Ukuba ufunyaniswe unesifo sentliziyo, oko kuthetha ukuba intliziyo yakho ayisampompi igazi ngamandla emzimbeni wakho wonke. Ukusilela kwentliziyo kungaqala kwicala lasekhohlo okanye lasekunene lentliziyo.

Kukho iintlobo ezimbalwa zokusilela kwentliziyo. Ukusilela kwentliziyo ngasekhohlo kuqhelekile, kwaye kubandakanya i-systolic kunye ne-diastolic. Zombini ezi ntlobo zonyusa umngcipheko weentlobo ezifanayo zeengxaki. Umzekelo, ingxaki eqhelekileyo yokusilela kwentliziyo yamacala asekhohlo kukusilela kwentliziyo kwicala elifanelekileyo.

Ukuba uhlala nokusilela kwentliziyo, ungathatha amanyathelo ukunciphisa umngcipheko weengxaki ezinxulumene noko. Ukuncamathisela kwisicwangciso sakho sonyango kunye nokwenza utshintsho kwindlela yokuphila esempilweni ziindawo ezilungileyo onokuthi uqale ngazo.

Funda ukuze ufunde ngakumbi ngokunciphisa amathuba akho okufumana iingxaki kunye neengcebiso ezilula zokulawula ukusilela kwentliziyo.

Gcina isicwangciso sakho sonyango

Enye yezona zinto zibaluleke kakhulu onokuzenza ukunciphisa umngcipheko wokungaphumeleli kwentliziyo kukuqalisa kwisicwangciso sonyango esinconyelwe ngugqirha-kwaye unamathele kuyo.

Xa imeko yakho ilawulwa kakuhle, kunqabile ukuba mandundu. Uya kuziva ungcono xa usela amayeza akho njengoko umiselweyo kwaye ulandela isikhokelo sikagqirha wakho.

Kungaba ngumceli mngeni ukukhumbula ukuthatha amayeza akho yonke imihla okanye ukulawula iindleko zonyango. Ngapha koko, epapashwe kwi-JAMA Internal Medicine yafumanisa ukuba phakathi kwe-178,102 yezigulana ezingasebenziyo e-United States, ngama-52 ekhulwini kuphela abathatha amayeza abo rhoqo.

Ukuba ujongene nezithintelo zemali kunyango, yazisa ugqirha wakho. Banakho ukubonelela ngonyango olufanayo olungabizi kakhulu. Ukuba unengxaki yokukhumbula ukuthatha amayeza akho, zama ukuseta i-alamu yemihla ngemihla okanye ubuze usapho okanye abahlobo ukuba bakuncede ukhumbule.

Lawula imeko yakho ngeapp

Xa usilele ngentliziyo, ukulawula imeko yakho kunye nempilo kunokuziva kungumsebenzi omninzi. Uhlelo lokusebenza lwe-smartphone lunokukunceda ugcine umkhondo wamayeza akho, ukuqeshwa, iimpawu kunye nemeko yengqondo yakho. Umbutho Wokusilela Kwentliziyo waseMelika unesicelo sasimahla esibizwa ngokuba yiNdaba yokuSilela kwentliziyo, kwaye baninzi nabanye.

Isifundo se-2018 siphonononge iingxelo zangaphambili ezili-18 kwii -apps zempilo ezihambayo zokusilela kwentliziyo Ababhali bokufunda baqaphele umkhwa oqhelekileyo ocebisa ukuba iiapps zenza umahluko kubantu abazisebenzisayo. Baye baxela ukuba ii -apps zazineendleko kwaye zonyusa abantu ababandakanyekayo kukhathalelo lwabo.

Yitya intliziyo yakho

Ukwenza ukhetho lokutya olusempilweni ngentliziyo yinto ebalulekileyo yokulawula ukusilela kwentliziyo. Ugqirha wakho unokucebisa ukuba ubone i-dietitian ukukunceda ufumane isicwangciso sokutya esisebenzela wena.

Ukutya okubini okucetyiswayo ngokubanzi kwabantu abaphila nokungaphumeleli kwentliziyo kukutya kweMeditera.

Kubonakalisiwe ukuba zombini ukutya, ngakumbi isicwangciso se-DASH, kunokuba luncedo kubantu abanesifo sentliziyo. Ababhali bacebisa uphando oluthe kratya malunga nokutya kweMeditera, kwaye baqaphela ukuba icebo le-DASH linokubonelela ngezibonelelo ezinje ngokuphucula ukusebenza kwentliziyo.

Ukuba awufuni ukunamathela kwisidlo esithile, enye inketho kukugxila ekwenzeni ukhetho olusempilweni ngentliziyo rhoqo. Umbutho weAmerican Heart Association (AHA) ucebisa abantu ukuba balandele imigaqo ephambili.

Ngokubanzi, uya kufuna ukugxila:

• Ukunciphisa ukutya kunye nezinto ezithile. Yenza umgudu wokunciphisa i-sodium, i-fat fat, i-cholesterol kunye noshukela. Kungcono ukunqanda amafutha e-trans ngokupheleleyo.
• Khetha ukutya okunesondlo. Nenjongo yokubandakanya ukutya okulula, okunesondlo kwizidlo zakho, ezinje ngemifuno, iziqhamo, iiproteni ezingoyikiyo Namathela kwiimveliso zobisi ezinamafutha asezantsi okanye ezingenamafutha.

Xoxa ngesicwangciso sokuzivocavoca uze uqalise

Ugqirha wakho unokukucebisa ukuba uphathe umthambo njengenxalenye yesicwangciso sakho sokulawula ukusilela kwentliziyo. Thetha nogqirha wakho malunga nenqanaba elifanelekileyo lokuzilolonga, kunye nendlela ongaqala ngayo. Kuxhomekeka kwimeko yakho, banokucebisa ngenkqubo yokuvuselela intliziyo.

Kubantu abaninzi, umthambo omkhulu wokuqalisa ukuhamba ngokulula. Unokwakha ngokuthe ngcembe, uhambe ixesha elide kwaye uhambe ngokukhawuleza njengoko inqanaba lakho lomzimba liphucuka. Ukuba ufumanisa ukuba umsebenzi olingeneyo unzima, yazisa ugqirha wakho kwaye ubone ukuba bacebisa ntoni.

Kuyamangalisa ukuba ezinye iinkqubo zingasebenzisa uqeqesho lwexesha eliphakathi (HIIT). Olu hlobo lokuzilolonga lutshintsha kakhulu umthambo we-Cardio kunye nekhefu elifutshane.

I-HIIT efunyenweyo iyanceda izigulana ezingaphumeleli kwentliziyo, kwaye kungcono xa zidityaniswe neendlela zokuzilolonga zemveli. Ungazami le ndlela ngaphandle kokuxoxa ngayo nogqirha wakho kuqala.

Cinga ngentlalontle yakho kwaye ufikelele

Ngokusilela kwentliziyo, ukuba noxinzelelo lweemvakalelo kunokwenza kube nzima ukuhlala usempilweni. Iklinikhi yaseCleveland ithi uxinzelelo kunye noxinzelelo kunokunyusa umngcipheko weziganeko zentliziyo, ezinje ngesifuba kunye nokuhlaselwa sisifo sentliziyo. Kodwa ukusilela kwentliziyo kunokuba noxinzelelo kukodwa, kwaye kunokubakhokelela ekubeni bazive bedandathekile.

Ukuba uhlangabezana neemvakalelo ezinzima, unxunguphalo, okanye uxinzelelo, thetha nogqirha wakho. Banokukwazi ukukucebisa malunga neenkonzo zempilo yengqondo kwindawo yakho. Unokujonga kunye nonyango okanye enye ingcali yezempilo yengqondo ngokwakho.

Ukufuna inkxaso yeemvakalelo ebantwini ebomini bakho kubalulekile, nako. Fikelela kubahlobo nakusapho, kwaye ubazise ukuba ungathanda ukuthetha. Unokucinga kwakhona ngokujonga iqela lenkxaso. I-AHA ibonelela ngendawo ukuqala ngenkxaso yenethiwekhi.

Iingxaki zokusilela kwentliziyo

Iingxaki zokungaphumeleli kwentliziyo kunokuba nzima, kwaye ezinye zisongela ubomi. Yiyo loo nto kubalulekile ukuba uthathe amanyathelo ukunciphisa umngcipheko wokuzifumana.

Ezinye zeengxaki eziqhelekileyo zibandakanya:

• Ukubetha kwentliziyo ngokungaqhelekanga. Ukubetha kwentliziyo okungaqhelekanga, okwaziwa ngokuba yi-arrhythmia, kunokubangela ukuba intliziyo yakho ibethe ngokukhawuleza okanye isingqisho esingasebenzi kakuhle. Emva koko, oku kungakhokelela kwigazi lakho echibini kwaye lenze amahlwili egazi. Oku kunokuba semngciphekweni wobomi ukuba kukhokelela kubetho, isifo sentliziyo, okanye ukubola kwemiphunga.
• Imiba yevalve yentliziyo. Ukungaphumeleli kwentliziyo kunokutshintsha ubungakanani bentliziyo yakho kwaye ubeke uxinzelelo kwizivalo ezine ezihambisa igazi ngaphakathi nangaphandle kwalo. Olu tshintsho lunokuchaphazela ukusebenza kakuhle kwezivalo.
• Ukonakala kwezintso. Ukunciphisa ukuhamba kwegazi kwizintso zakho kunokubonakalisa kwaye kubangele ukuba bahluleke. Kwiimeko ezinzima kakhulu, abantu banokufuna i-dialysis.
• Umonakalo wesibindi. Ukungaphumeleli kwentliziyo kubeka uxinzelelo ngakumbi kwisibindi, esinokubangela ukonakala kunye nefuthe kwindlela esebenza ngayo.

Ukuthatha

Ukuthatha inyathelo lokunciphisa umngcipheko weengxaki ezivela kukusilela kwentliziyo yinxalenye ebalulekileyo yokulawula impilo yakho. Ukuncamathela kwisicwangciso sakho sonyango, ukulandela ukutya okunesifo sentliziyo, ukuzilolonga, kunye nokukhathalela impilo yakho yeemvakalelo konke kunokwenza umahluko. Ukuba unenkxalabo malunga nokusilela kwentliziyo, thetha nogqirha wakho ukuze ufunde okungakumbi malunga nento onokuyenza ukunciphisa umngcipheko.