Uyazi ukuthi inhliziyo yakho idala kangakanani? Impendulo ingase ingabi lula. Kunethuba elihle lokuthi inhliziyo yakho iguga ngokushesha kunakho.
Ngokusho kwe-US Centers for Disease Control and Prevention, isigamu samadoda amadala namaphesenti angu-20 abesifazane asebekhulile kuleli zwe banenhliziyo eneminyaka emihlanu ubudala kuneminyaka yabo yokulandelana kwesikhathi. Kubomnyama, igebe liyiminyaka engu-11 ehamba phambili.
Kungani le ndaba? Ngenxa yokuthi "omdala" inhliziyo yakho, iphakamisa ingozi yokuhlaselwa yinhliziyo, isifo ("ukuhlaselwa kobuchopho"), nezinye izinkinga ezihlobene. Izinhliziyo eziguga kungenzeka ukuthi zibe nemithambo emibi futhi eqondile, izicubu ezinomzimba eziqinile futhi eziqinile, okungavamile ohlelweni lokuqhuba, kanye namagagasi angasebenzi.
Yini Eyenza Inhliziyo 'Isekhulile'?
Nakuba izakhi zofuzo zingase zibe negalelo, yizici eziyingozi ezingokwenhliziyo ezenza inhliziyo ikhule ngaphambi kwesikhathi. Izinkinga ezingaphezu kwakho, futhi uma zikhulile kangakanani, inhliziyo yakho ikhulile. Nakuba ezinye zazo zingenakuguqulwa, iningi lingaphansi kokulawula kwakho. Lezi zici zengozi zihlanganisa:
- Isikhathi sokulandelana. Ingozi yesifo senhliziyo iqala ukuvuka ngemva kweminyaka engu-55 njengoba imithwalo yegazi iqala ukuqina futhi i-buildupp of plaque yesikhathi eside emithanjeni iqala ukuphazamisa ukugeleza kwegazi.
- Ubulili. Abantu bathola isifo senhliziyo cishe eminyakeni eyishumi ngaphambili empilweni kunabesifazane. Abesifazane bavame ukuvikelwa yi-estrogen kuze kube sekupheleni kokuya esikhathini-lapho inhliziyo yabo ingengozini yokufinyelela kumuntu.
- Umlando womndeni. Ingozi yakho yesifo senhliziyo iyanda uma ubaba noma umfowenu ehlonishwa ukuthi unayo ngaphambi kweminyaka yobudala engama-55 noma umama noma udade wakho ngaphambi kweminyaka engama-65.
- Ukushaya kwegazi. Inhliziyo yakho ikhula njengoba ingcindezi yakho yegazi iphakama ngaphezu kwe-120/80 mm Hg.
- I-cholesterol. Iphakamisa izinga lakho le-cholesterol, indala inhliziyo yakho.
- Ukubhema . Noma yiliphi inani lokubhema liphakamisa ingozi yokuhlaselwa yinhliziyo. Ngisho nokuvezwa komusi wesimanga kungaba yingozi.
- Isisindo . Isisindo esiningi sinzima enhlungwini yakho yenhliziyo.
- Isifo sikashukela. Ukuba nesifo sikashukela noma ama- prediabetes kukubeka engozini enkulu yezinkinga zenhliziyo.
Buyisa i-Clock Enhliziyweni Yakho
Ukukhula akusho ukuthi awukwazi ukuba nenhliziyo enempilo. Awusoze udala kakhulu ukuze unciphise izingozi zakho-nobudala benhliziyo yakho. Nazi izinto eziyisikhombisa ongazenza ukuze unike inhliziyo yakho ukuphakamisa kwentsha:
1. Thatha ukulawula izifo ezingapheli noma izimo. Izinkinga eziningi asebekhulile abantu abanezinhliziyo zabo nemithambo yegazi zibangelwa ezinye izifo ezihambisana nokuguga, kunokuba zigugile ngokwayo. Isibonelo, akuvamile ukuthuthukisa umfutho wegazi ophezulu njengoba ukhula-futhi lokhu kuyingozi engaziwayo yesifo senhliziyo.
Ukugcina ingcindezi yakho yegazi kuhlu olujwayelekile kunganciphisa ingozi yakho. Okufanayo kuya kwesifo sikashukela nokulawula okuphezulu kwe-cholesterol. Ezinye izifo, ezifana nesifo se-thyroid, kanye neminye imithi inganciphisa inhliziyo. Hlola njalo, landela uhlelo lwakho lwezokwelapha, futhi uthathe imithi yakho njengoba kunqunywe.
2. Gcina isisindo esivamile . Esikhundleni sokuhlola ukudla kwamafayili, zama ukudla okunye okukuhle-okufana ne-salmon, amajikijolo, amantongomane, namafutha omnqumo-futhi okuncane kakhulu kulawo okubi kuwe.
Futhi, ukwandisa ukudla kwakho nsuku zonke kwezithelo nemifino, udle u-fibre amaningi, futhi uhwebe inyama ebomvu ngezinhlanzi, inkukhu, kanye nemifino.
Asikho isidingo sokuqeda ukudla okuthandayo ngokuphelele, kodwa kufanele ugweme amafutha athengayo bese udla amafutha agcwele, usawoti, noshukela ocolile kancane. Uma udinga ukulahlekelwa isisindo, uthinte emuva phakathi kokudla-ukudla okudla noma ukunciphisa izingxenye zokudla okuthandayo.
3. Yiba nomthelela . Inhliziyo iyisiphako, ngakho-ke idinga ukuzivocavoca ukuze uyigcine. Ukuzivocavoca kwandisa amandla okushaya amandla enhliziyo yakho futhi kusiza ukuhambisa i-oxygen emzimbeni wakho wonke. Ukuzivocavoca njalo kusiza ukugcina isisindo nokucindezelwa kwegazi ngaphansi kokulawula futhi kunciphisa ukucindezeleka.
Akukaze kube yisikhathi sokuqala uhlelo lokuzivocavoca. Bheka uhlelo oluqondiswe ngqo kubantu asebekhulile. Ngisho uhlelo olulula lokuhamba lungaya indlela ende ekuthuthukiseni impilo yakho yezempilo. Gwema ukusebenzisa amahora ngosuku uhlezi futhi wenze uhlelo lokusebenzisa okungenani imizuzu engama-20 kuya kwangu-30 izikhathi ezinhlanu ngesonto, noma ngabe kuhlukaniswe isikhathi.
Uma unesimo sempilo esenza umsebenzi ube nzima, bheka uhlelo lokuzivocavoca oluguquguqukayo olulungele kakhulu amakhono akho. Bese ukhuluma nodokotela wakho ukuqinisekisa ukuthi uphilile ngokwanele ukuqala uhlelo olucabangayo.
4. Yeka ukubhema. Lokhu akuxoxiswanga! Kubaluleke kakhulu ukuvikela inhliziyo yakho. Ukubhema kuyimbangela enkulu ye-atherosclerosis-isifo esibangela ipuletiki ukuba yakha emithanjeni yakho. I-plaque ivimbela ukugeleza kwegazi enhliziyweni yakho nakwezinye izitho futhi kungakwazi ukuhlukana, kubangele i-clot evimba ukugeleza kwegazi ngokuphelele. Lokhu kungaholela ekuhlaselweni kwenhliziyo, ukushaya isifo noma ukuhluleka kwezinso.
I-cigarettes inomlutha kakhulu futhi ishiya kunzima. Umuntu ovamile uzama izikhathi ezingu-7 ngaphambi kokuphumelela. Amathuba akho okuphumelela ukwanda uma usebenzisa izinsiza ezintathu ezahlukene zokuyeka ukubhema ngesikhathi esisodwa. Tshela udokotela wakho ukuthi ungathanda ukuyeka futhi ucele uhlelo.
5. Ungaphuzi utshwala obuningi. I-Period.
6. Hlola ukuhlola njalo . Ukuhlolwa njalo okufaka ukuhlolwa kwegazi kungasiza ekutholeni izinkinga zenhliziyo ngaphambi kokuba kubangele ukuhlaselwa yinhliziyo noma isifo sohlangothi. Lezi zivivinyo kufanele ziqale ekuqaleni kokuphila futhi ziqhubeke kulo lonke. Qinisekisa ukuthi uyaqonda ukuthi kufanele uthathe imithi yakho kaningi kangakanani futhi uhlolwe ngegazi elithile, ikakhulu uma unesifo esingapheli.
7. Unganaki izimpawu ezingavamile. Lalela umzimba wakho. Uma uthuthukisa noma yiziphi izimpawu ezingezansi, xhumana nodokotela wakho ngokushesha. Lezi akuzona izibonakaliso ezijwayelekile zokuguga futhi kungaba izibonakaliso zenye into :
- Ukuphelelwa umoya
- Ukuvuvukala emilenzeni
- Ubuhlungu besifuba
- Imizwa yokulahlwa
- Ukukhathala okungaqondakali
- Ukuguqulwa okungazelelwe kokuzivocavoca umzimba
- I-palpitations yenhliziyo
- Ukudideka
- Isizungu
Ukugcina inhliziyo yakho enempilo kwandisa amathuba okungeke ube nakho ukuhlala eminyakeni yakho yegolide, kodwa kunalokho ujabulele ngokugcwele.
UDkt. Rocco uyisifo sezinzwa emtholampilo weCleveland Clinic eMnyangweni WezeMpilo Wezinhliziyo ZaseTleveland, ekhonza njengomqondisi wezokwelapha weCardiac Rehabilitation and Stress Testing.