Ukuze uthole ukulungiswa kwenhliziyo okulungile, kubalulekile ukulandela ukudla okunempilo, ukuphatha ukucindezeleka, nokunamathela ohlelweni olwenziwe udokotela wakho. Kwezinye izimo, ukwengeza ezinye izindlela zokwelashwa esimisweni sakho sezempilo kungase kuthuthukise impilo yakho yezempilo nenhlalakahle jikelele.
Ukwelashwa kwemvelo
Nakuba izimbalwa ezimbalwa ziye zahlola ukusiza okunye okusebenzayo ekutholeni ukulimala kwenhliziyo, kunobunye ubufakazi bokuthi ezinye izindlela zokwelapha zemvelo zingase zizuze iziguli zenhliziyo.
Isibonelo, ukubuyekezwa kocwaningo luka-2004 kukhombisa ukuthi ukufaka i- yoga ezinhlelo zokuvuselela inhliziyo kungasiza ekukhuthazeni ukuvuselelwa.
Ngomhlahlandlela wokucwaninga ngo-2006, abaphenyi bathola ukuthi ukuzindla kungasiza ekuvuselelweni kwenhliziyo ngokunciphisa ukucindezeleka. Futhi ekubuyekezeni kuka-2003, abacwaningi baphetha ngokuthi ukwengeza i- tai chi ekunakekelweni okujwayelekile kungasiza ekuthuthukiseni impilo ye-heart kanye nekhwalithi yokuphila phakathi kweziguli zenhliziyo.
Ezinye izindlela zendalo
Njengoba kunezici eziningi ezihlukahlukene ezihilelekile ekuvuseleleni kwenhliziyo, uhlelo lwakho lokutakula lungase luhlanganise izinto ezilandelayo:
1) Ukuphathwa Kokucindezeleka
Ukucindezeleka okungapheli kungadala impilo yakho enhle. Ukuze uphathe ukucindezeleka kwakho, cabanga ngokungeza amasu okuphumuza kanye nemithi yokwelapha kwengqondo ohlelweni lwakho lwezempilo.
2) Ukuphathwa kwemizwa
Iziguli eziningi zithola izimpawu zokucindezeleka ngemva kokuhlaselwa isifo senhliziyo. Ukuze usize ukukhulisa imizwa yakho, qiniseka ukugcina uxhumano lwakho lomphakathi, ulale ubuthongo obuhle , futhi usebenzise umzimba njalo (ngokuvumelana nezincomo zakho zedokotela).
Ungase futhi ufune ukucabangela ukujoyina iqembu lokusekela.
3) Ukudla okunempilo
Ukulandela ukudla okunempilo okunempilo kungasiza ukuvimbela izinkinga zesikhathi esizayo ezihlobene nesifo senhliziyo . Qiniseka ukuthi unamathela ezincomo zokudla ezinikezwa udokotela wakho, okuzofaka phakathi ukugxila kokudla okuphelele (ikakhulukazi izithelo nemifino), ukunciphisa i- cholesterol , ukhethe ama-carbohydrate eziyinkimbinkimbi phezu kwama-carbohydrate alula, ukuvimbela ukudla kwakho kwe-sodium, nokukhetha amafutha enempilo (njengalezo ezitholakala emafutheni amahlanzi kanye ne- flaxseed ).
4) Ukuyeka ukubhema
Uma ubhema, cabanga ukusebenzisa izindlela zokwelapha ukuyeka ukubhema (njenge-hypnosis).
5) Isisindo Control
Ngenxa yokuthi ukukhuluphala ngokweqile kungasongela impilo yakho, kubalulekile ukufeza nokugcina isisindo esinempilo. Uma udinga ukulahlekelwa isisindo, khuluma nodokotela wakho ngamasu aphephile futhi aphumelelayo ekulahlekeni kwesisindo (okungase kuhlanganise izindlela ezithile zemvelo).
Ukusebenzisa Imithi Eyodwa Ukubuyisela Inhliziyo
Uma unesithakazelo ekudidiyeleni noma yiluphi uhlobo lwezokwelapha oluhlukile ohlelweni lwakho lokutakula kwenhliziyo, qiniseka ukuthi uthintane nodokotela wakho ngaphambi kokuqala ukwelashwa. Ngenxa yokuthi inhliziyo yakho ingasengozini yokulimala, kubalulekile ukusebenza eduze nodokotela wakho ekulondolozeni impilo yakho yenhliziyo (kunokuba uzame ukuzitholela isimo sakho ngezokwelapha noma izifo ezingase zingahambisani nezidingo zakho zezempilo).
Imithombo
Arthur HM, Patterson C, Stone JA. "Indima yezokwelapha ezihambisanayo nezinye izindlela zokuvuselela inhliziyo: ukuhlolwa okuhlelekile." Eur J Cardiovasc Prev Rehabil. 2006 (1): 3-9.
Umtholampilo waseCleveland. "Ukubuyiswa ngemuva kokuhlaselwa kwenhliziyo".
Jayasinghe SR. "I-Yoga enempilo yenhliziyo (ukubuyekezwa)." Eur J Cardiovasc Prev Rehabil. 2004 Oct; 11 (5): 369-75.
Taylor-Piliae RE. "I-Tai Chi igxile ekuqeqesheni umzimba ukuvuselela umzimba." J Cardiopulm Rehabil. 2003 Mar-Apr; 23 (2): 90-6.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.