Uvavanyo loxinzelelo

Umxholo

• Kutheni uvavanyo loxinzelelo lomthambo?
• Umngcipheko wovavanyo lovavanyo lomthambo
• Ukulungiselela njani uvavanyo loxinzelelo lomthambo
• Uvavanyo loxinzelelo lomthambo lwenziwa njani
• Ukulandela emva kovavanyo loxinzelelo lomsebenzi

Yintoni uvavanyo loxinzelelo lomthambo?

Uvavanyo lokuzivocavoca uxinzelelo lusetyenziselwa ukumisela indlela ephendula ngayo intliziyo yakho ngamaxesha apho isebenza nzima khona.

Ngexesha lovavanyo, uya kucelwa ukuba uzilolonge - ngesiqhelo kwitreadmill - ngelixa ubotshelelwe kumatshini we-electrocardiogram (EKG). Oku kuvumela ugqirha wakho ukuba abeke esweni ukubetha kwentliziyo yakho.

Uvavanyo loxinzelelo lomsebenzi lubizwa ngokuba luvavanyo lokuzilolonga okanye kuvavanyo lweetreadmill.

Kutheni uvavanyo loxinzelelo lomthambo?

Uvavanyo lokuzivocavoca uxinzelelo lusetyenziselwa ukunceda ugqirha wakho abone ukuba intliziyo yakho ifumana ioksijini eyaneleyo kunye nokuhamba kwegazi okufanelekileyo xa kuyifuna kakhulu, njengaxa uzilolonga.

Ingalawulwa kubantu abaye bafumana iintlungu zesifuba okanye ezinye iimpawu zesifo senhliziyo (esibizwa ngokuba yi-coronary artery disease).

Uvavanyo loxinzelelo lokuzivocavoca lungasetyenziselwa ukunceda kwinqanaba lakho lempilo, ngakumbi ukuba uqala inkqubo entsha yokuzivocavoca. Oku kuvumela ugqirha wakho ukuba afunde ukuba leliphi inqanaba lokuzilolonga onokuyiphatha ngokukhuselekileyo.

Ukuba uyatshaya ngaphezu kweminyaka engama-40, okanye ukuba uneminye yemingcipheko yesifo sentliziyo, kuya kufuneka uthethe nogqirha wakho ukuze ubone ukuba ngaba uvavanyo loxinzelelo lokuzilolonga luluvo olulungileyo kuwe.

Umngcipheko wovavanyo lovavanyo lomthambo

Uvavanyo loxinzelelo ngokubanzi luthathwa ngokuba lukhuselekile, ngakumbi kuba lwenziwa kwindawo elawulwayo phantsi kweliso lwegcisa eliqeqeshiweyo.

Nangona kunjalo, kukho iingozi ezinqabileyo, ezinje:

• iintlungu zesifuba
• Ukuwa
• isiqaqa
• ukuhlaselwa yintliziyo
• ukubetha kwentliziyo ngokungaqhelekanga

Nangona kunjalo, umngcipheko wokufumana ezi mpendulo ngexesha lovavanyo uphantsi, kuba ugqirha wakho uyakukukhangela iingxaki kwangaphambili. Abantu abaleka emngciphekweni wezi ngxaki-ezinje ngesifo sentliziyo esiqhubele phambili-kunqabile ukuba bacelwe ukuba benze uvavanyo.

Ukulungiselela njani uvavanyo loxinzelelo lomthambo

Ngaphambi kovavanyo lwakho, ugqirha wakho uya kwenza uvavanyo lomzimba kwaye abuze malunga nembali yakho yonyango epheleleyo. Okwangoku, xelela ugqirha wakho malunga neempawu zakho, ngakumbi naziphi na iintlungu zesifuba okanye ukuphefumla okufutshane.

Kuya kufuneka uxelele ugqirha wakho malunga nayo nayiphi na imeko okanye iimpawu ezinokwenza ukuba kube nzima ukuzilolonga, ezinje ngamalungu aqinileyo kwisifo samathambo.

Okokugqibela, yazisa ugqirha wakho ukuba unesifo seswekile, kuba umthambo uchaphazela iswekile esegazini. Ukuba unesifo seswekile, ugqirha wakho unokufuna ukujonga amanqanaba eglucose egazini lakho ngexesha lovavanyo lokuzilolonga.

Umhla wovavanyo, qiniseka ukuba unxibe impahla evulekileyo, efanelekileyo. Into elula nephefumlayo yeyona ilungileyo. Qiniseka ukuba unxiba izihlangu ezikhululekileyo, ezinje ngezemidlalo.

Ugqirha wakho uya kukunika imiyalelo epheleleyo malunga nendlela yokulungiselela. Le miyalelo inokubandakanya:

• Kuphephe ukutya, ukutshaya, okanye ukusela iziselo ezine-caffeine iiyure ezintathu phambi kovavanyo.
• Yeka ukuthatha amayeza athile.
• Xela naziphi na iintlungu zesifuba okanye ezinye iingxaki oziqapheleyo ngosuku lovavanyo.

Kuya kufuneka uyeke ukuthatha amayeza ukuba ugqirha wakho ukuxelela ukuba wenze njalo.

Uvavanyo loxinzelelo lomthambo lwenziwa njani

Phambi kokuba uqale ukuzilolonga, uya kudityaniswa nomatshini we-EKG. Iipads ezininzi ezinamathelayo ziya kunamathela kulusu lwakho phantsi kweempahla zakho. Ugqirha okanye umongikazi wakho uza kujonga izinga lokubetha kwentliziyo yakho kunye nokuphefumla ngaphambi kokuba uqale umthambo. Ugqirha wakho unokuphefumla ityhubhu ukuvavanya amandla emiphunga yakho.

Uza kuqala ngokuhamba kancinci kwitreadmill. Isantya kunye nenqanaba le-treadmill liya kunyuswa njengoko uvavanyo luqhubeka.

Ukuba uhlangabezana nobunzima-ngakumbi iintlungu zesifuba, ubuthathaka, okanye ukudinwa- unokucela ukuyeka uvavanyo.

Xa ugqirha wakho anelisekile ziziphumo zakho, uya kuba nakho ukuyeka ukwenza umthambo. Inqanaba lokubetha kwentliziyo yakho kunye nokuphefumla kuya kuqhubeka nokujongwa okwexeshana emva koko.

Ukulandela emva kovavanyo loxinzelelo lomsebenzi

Emva kovavanyo, uya kunikwa amanzi kwaye ucelwe ukuba uphumle. Ukuba uxinzelelo lwegazi lwakho luyonyuka ngexesha lovavanyo, umongikazi wakho oya khona unokuqhubeka nokujonga uxinzelelo lwegazi.

Kwiintsuku ezimbalwa emva kovavanyo, ugqirha wakho uya kujonga iziphumo kunye nawe. Uvavanyo lunokutyhila isingqisho sentliziyo esingaqhelekanga okanye ezinye iimpawu ezibonisa isifo somthambo, njengeemithambo ezivaliweyo.

Ukuba ugqirha wakho ufumanisa ukuba unokuba nesifo se-coronary disease okanye ezinye iingxaki zentliziyo, bangaqala unyango okanye baodole iimvavanyo ezininzi, ezifana novavanyo loxinzelelo lwenyukliya.