Iimpawu zeengxaki zeentliziyo ngexesha lokuzilolonga

Umxholo

• Kutheni kufuneka uthabathe amanyathelo okhuseleko
• Iimpawu zokukhathazeka kwentliziyo
• Ukungonwabi kwesifuba
• Ukuqhawukelwa ngumphefumlo
• Utywala okanye intloko-elula
• Isingqisho sentliziyo esingaqhelekanga
• Ukuphazamiseka kwezinye iindawo zomzimba
• Ukubila okungaqhelekanga
• Tsalela umnxeba kwi-911
• Lungela
• Imbonakalo

Ushwankathelo

Ukuphila ngokuhlala nje yenye yezinto ezinobungozi besifo sentliziyo. Ngokwe-World Heart Federation, ukungabikho kwemithambo kunokunyusa umngcipheko wesifo sentliziyo ngama-50 epesenti. Ezinye izinto ezinobungozi zibandakanya:

• ukutya okunamafutha amaninzi
• uhlobo lwe-2 yeswekile
• uxinzelelo lwegazi oluphezulu okanye uxinzelelo lwegazi
• ukutshaya
• cholesterol ephezulu
• ukutyeba kakhulu
• Imbali yosapho yesifo sentliziyo

Ukunciphisa ezi zinto zinomngcipheko kunokunciphisa amathuba okuhlaselwa sisifo sentliziyo okanye ukubetha kunye nemfuno yakho yeenkqubo zonyango ezinxulumene nentliziyo, kubandakanya nokuhlinzwa.

Ukuhlala usebenza yindlela entle yokunciphisa umngcipheko wesifo sentliziyo.Rhoqo, ukuzilolonga i-aerobic njengokuhamba kuye kwangqinwa kuphucula impilo yentliziyo. Inokubuyisa umngcipheko wesifo sentliziyo ngokunceda ukunciphisa umzimba kunye nokunciphisa uxinzelelo lwegazi.

Nangona kunjalo, ukuzilolonga ngamanye amaxesha kunokunyusa umngcipheko wokuhlaselwa sisifo sentliziyo, ngakumbi kwabo banesifo sentliziyo kwaye abangaqwalaseli umsebenzi wabo ngokufanelekileyo.

Funda ngakumbi malunga neempawu zeengxaki zentliziyo ngexesha lokuzilolonga kunye nento onokuyenza ukuyithintela nokunyanga.

Kutheni kufuneka uthabathe amanyathelo okhuseleko

Ukuzilolonga kubalulekile ekuncedeni ukuthintela isifo sentliziyo. Kukhuselekile ngokubanzi kubantu abaninzi, kodwa kuya kufuneka uthathe amanyathelo okhuseleko, ngakumbi ukuba:

• Ugqirha wakho ukuxelele ukuba unenye okanye ezingakumbi zomngcipheko wesifo sentliziyo
• kutshanje uye wahlaselwa sisifo sentliziyo okanye enye ingxaki yentliziyo
• ubungasebenzi ngaphambili

Abantu abanesifo sentliziyo banokuhlala bezilolonga ngokukhuselekileyo xa bevavanywa kwangaphambili. Nangona kunjalo, umthambo awufanelanga bonke abantu abanesifo sentliziyo. Ukuba umtsha ukuze uzilolonge, eyona nto iphambili kukuqala ucothise ukuthintela iziphumo ezibi. Thetha nogqirha wakho ngaphambi kokuqala inkqubo entsha yokwenza umthambo. Kuya kufuneka ukuba uqale usebenze phantsi kweliso lonyango.

Ngaphandle kwezi nyathelo, kunokuba nzima kugqirha wakho ukuxela kwangaphambili iingxaki zempilo onokuthi uzibone xa usenza umthambo. Ukuze ukhuseleke, ziqhelanise neempawu ezinokubonisa iingxaki ezinobungozi. Ukwazi imiqondiso yesilumkiso yengxaki enxulumene nentliziyo kunokusindisa ubomi.

Iimpawu zokukhathazeka kwentliziyo

Nokuba ukhe wahlaselwa sisifo sentliziyo ngaphambili, enye inokuba neempawu ezahluke mpela. Funa unyango ngokukhawuleza ukuba ufumana ezi mpawu zilandelayo.

Ukungonwabi kwesifuba

Abantu abaninzi banxulumana neentlungu zesifuba ngesiquphe kunye nesifo sentliziyo. Ezinye izifo zentliziyo zinokuqala ngale ndlela. Kodwa uninzi luqala ngemvakalelo yokungonwabi kancinci, uxinzelelo olungonwabisiyo, ukucudisa, okanye ukugcwala embindini wesifuba. Intlungu inokuba yinto efihlakeleyo kwaye inokuthi ifike idlule, kunganzima ke ukuxela into engalunganga. Yeka ukwenza umthambo kwaye ufune unyango ukuba olu phawu luhlala ngaphezulu kwemizuzu embalwa.

Ukuqhawukelwa ngumphefumlo

Uvakalelo lokuphefumla ngokungaqhelekanga kunye nokungonwabi kwesifuba ngexesha lomsebenzi kuhlala kusisandulela sokuhlaselwa yintliziyo. Olu phawu lunokwenzeka ngaphambi kokungahambi kakuhle kwesifuba okanye lunokubakho ngaphandle kwesifo esifubeni.

Utywala okanye intloko-elula

Ngelixa ukwenza umthambo kunokukwenza uzive udiniwe, ngakumbi ukuba awuqhelanga, akufuneki uzive unesiyezi okanye ukhaphukhaphu ngelixa uzilolonga. Thatha lo mqondiso wesilumkiso ngokungathí sina kwaye uyeke ukwenza umthambo kwangoko.

Isingqisho sentliziyo esingaqhelekanga

Uvakalelo lokubetha kwentliziyo yakho, ukubetha, okanye ukubetha kunokubonisa ingxaki enxulumene nentliziyo. Funa unyango xa ubona naziphi na izingqi zentliziyo engaqhelekanga ngexesha lokuzilolonga kwakho.

Ukuphazamiseka kwezinye iindawo zomzimba

Iingxaki zentliziyo zinokubangela uvakalelo kwezinye iindawo zomzimba ngaphandle kwesifuba sakho. Iimpawu zinokubandakanya ukungonwabi, iintlungu, okanye uxinzelelo kwiingalo, umqolo, intamo, umhlathi, okanye isisu. Unokuba namava okungahambi kakuhle ukusuka kwelinye ilungu lomzimba wakho uye kwelinye, njengasesifubeni, emhlathini, okanye entanyeni egxalabeni, engalweni, okanye ngasemva.

Ukubila okungaqhelekanga

Nangona ukubila ngexesha lokuzilolonga kuyinto eqhelekileyo, isicaphucaphu kunye nokuqhushumba kubanda zizilumkiso zengxaki enokubakho. Abanye abantu abaye bahlaselwa sisifo sentliziyo baxela imo yokoyikisa okanye intshabalalo ezayo.

Tsalela umnxeba kwi-911

Xa kufikwa kumba wokujongana nengxaki yentliziyo enokubakho, ixesha libalulekile. Mzuzwana ngamnye ubalo. Musa ukuthatha indlela yokulinda ulinde ubone okanye uzame ukutyhala uqeqesho lwakho. Funa uncedo lwezonyango ukuba ucinga ukuba unokuba uhlangabezana nazo naziphi na iimpawu zokulumkisa ezingentla.

IAmerican Heart Association icebisa ukuba ungalindi nje ngaphezulu kwemizuzu - imizuzu emihlanu ubuninzi- ukubiza u-911. Intliziyo yakho ingayeka ukubetha xa uhlaselwa sisifo sentliziyo. Abasebenzi bexesha likaxakeka banolwazi kunye nezixhobo eziyimfuneko ukuze ibethe kwakhona.

Yiba nomnye umntu akuqhubele esibhedlele kwangoko ukuba uneempawu zokuhlaselwa sisifo sentliziyo kwaye awunakho ukubiza u-911. Kuphephe ukubuyela emva kwevili ngokwakho ngaphandle kokuba azikho ezinye iindlela.

Lungela

Zilungiselele ukuphendula le mibuzo ilandelayo ukuba ufumana kwigumbi likaxakeka emva kokufumana iimpawu ezixhalabisayo ngexesha lokuzilolonga:

• Kwaqala nini ukungakhululeki okanye iintlungu zakho?
• Wenza ntoni xa ukungonwabi okanye iintlungu ziqala?
• Ngaba iintlungu zazikwinqanaba eliqatha ngokukhawuleza, okanye ngokuthe ngcembe zakha zaya kwinqanaba?
• Ngaba uziqaphele naziphi na iimpawu ezongezelelekileyo ngokunxulumana nokungahambi kakuhle, ezinje ngokuba isicaphucaphu, ukubila, ukuba krwada, okanye ukubetha kwentliziyo?
• Kwinqanaba le-1 ukuya kwi-10 ukuya kwelona-10 yeyona imbi kakhulu, leliphi inani onokulisebenzisa ukuchaza ukungonwabi kwakho ngeli xesha?

Ukuphendula le mibuzo ngokusemandleni akho kuya kunceda iqela lakho lezonyango ukuba likunikeze ngononophelo olungcono kakhulu, olunokusindisa ubomi bakho.

Imbonakalo

Phantse ama-600,000 amaMelika abulawa sisifo sentliziyo minyaka le. Ukuzivocavoca yindlela enye yokulwa le manani, kodwa kubalulekile ukwenza njalo ngononophelo. Kunokuba luncedo ukusebenzisa ukubek'esweni kwentliziyo xa usenza imithambo - jolisa kuma-60 ukuya kuma-80 eepesenti yenqanaba lentliziyo yakho. Qiniseka ukuba uxela nayiphi na imiqondiso yesilumkiso seengxaki zentliziyo ngexesha lokuzilolonga.