Umkhuba womzimba wesikhathi eside osetshenziselwe ukunciphisa ingqondo, ukuzindla kungase kuzuze nenhliziyo yakho. Nakuba ucwaningo oluthile lokuzindla nempilo yenhliziyo lulinganiselwe, ezinye izifundo zibonisa ukuthi ukuthatha umkhuba wokuzindla kungase kukhulise ukuzivikela kwakho ngesifo senhliziyo (imbangela eholela phambili yokufa e-United States).
Kanjani Ukuzindla Kungasiza Inhliziyo Yakho?
Ukuzindla ngokuvamile kuhilela ukunakekelwa okugxilwe kumsindo, umcabango, into, umzuzu, ukubukeka, noma i-mantra (igama eliphindaphindiwe noma ibinzana).
Ukucabangela, ukuqaphela ukuphefumula nokuhawukela ezinye izingxenye zokuzindla.
Ukuzindla kucatshangwa ukuthi kuncishiswe ukucindezeleka, isici esingozini yesifo senhliziyo. Kunobunye ubufakazi bokuthi ukuzindla kungase kuvuselele umsebenzi ohlelweni lwezinzwa ze-parasympathetic, okubandakanyeka ekunciphiseni ukucindezelwa kwegazi nokushaya kwenhliziyo ngezikhathi zokuphumula.
Ucwaningo Lokuzindla Nempilo Yenhliziyo
Ucwaningo olwenziwe ngokuzindla lubonisa ukuthi kunenzuzo enhle yokuzindla ezincishweni zokunciphisa isifo senhliziyo, ngokusho kombiko oshicilelwe ngo-2017 yi-American Heart Association (AHA). Ekubuyekezeni kwabo kwezifundo ezishicilelwe ngaphambili, abacwaningi bathola ukuthi ukuzindla kuhlotshaniswa nokucindezeleka okunciphise, ukukhathazeka, nokucindezeleka kanye nekhwalithi yokulala ephuthumayo nokuphila kahle jikelele.
Nakuba ukubuyekezwa kwabo kusikisela ukuthi ukuzindla kungasiza ekunciphiseni ukucindezela kwegazi eliphezulu, kusize abantu abashisayo ukuba bayeke, futhi kungase kuhlotshwe ingozi yokuhlasela kwenhliziyo, abacwaningi basho ukuthi ucwaningo oluthe xaxa (kusuka ezivivinyweni eziphakeme kakhulu, ezilinganisweni ezinkulu zemitholampilo) kuyadingeka ngaphambi kokuba iziphi iziphetho zingenziwa.
Okwamanje, basikisela ukuthi ukuzindla kungaba yindlela ephansi engabizi, engozini engasetshenziselwa kanye namaqhinga avamile afana nokudla, ukuzivocavoca, nokunye ukuguqulwa kokuphila.
Esikhathini sokucwaninga kuhlanganiswe nokubuyekezwa kwe-AHA, abantu abangu-201 abanezifo zomzimba we-coronary bafake iqhaza ekuzindleni okungapheli (uhlobo lokuzindla oluhilela ukuhlala ngamehlo akho ivaliwe nokuphinda uhlelo lwe-mantra) noma uhlelo lwezemfundo yezempilo.
Ngemuva kweminyaka ecishe ibe mihlanu, ukufa kwabantu kanye nenani lokuhlaselwa yinhliziyo noma ukushaywa komzimba kwakunciphile kakhulu kulabo abaseqembu lokuzindla.
Ngombiko oshicilelwe kuyi- European Journal of Preventative Cardiology ngo-2015, abacwaningi bahlaziya ukuhlolwa okusemtholampilo okwakushicilelwe ngaphambili emisebenzini yomqondo, kuhlanganise nokuzindla. Ekubuyekezeni kwabo, abacwaningi bathole ukuthi lezi zindlela zokungenelela zazihlotshaniswa nekhwalithi yokuphila, ukucindezeleka, ukukhathazeka nokucindezelwa kwegazi.
Uhlelo lokuqeqeshwa kwengqondo oluku-intanethi lungase luthuthukise umthamo wokuzivocavoca kubantu abanesifo senhliziyo, ngokusho kokucwaninga okushicilelwe ku- PLoS One ngo-2017. Ngokwenza ucwaningo, abahlanganyeli bathola izinyanga ezintathu zokunakekelwa okujwayelekile kanye nokuqeqeshwa kwe-inthanethi noma ukunakekelwa okuvamile kuphela. Ekulandeleni kwezinyanga ezingu-12, labo abaye bathola ukuqeqeshwa kwengqondo babe nokuthuthukiswa okuncane emzimbeni wokuzivocavoca (kulinganiswa ukuhlolwa okuhamba ngeminithi eyisithupha), i-systolic blood pressure (inombolo ephezulu ekufuneni kwegazi), ukusebenza kwengqondo , nezimpawu zokucindezeleka.
Okubalulekile
Ngisho noma ucwaningo olwengeziwe luyadingeka ngezinzuzo ezikhona zokuzindla ngempilo yenhliziyo, ukuzindla kungaba nethonya elihle empilweni yakho yonke ngenxa yezinzuzo zokunciphisa ukucindezeleka.
Ezinye izenzo zomzimba ezifana ne- yoga kanye ne- tai chi zingasiza ekunciphiseni ukucindezeleka kwakho.
Uma unesifo senhliziyo noma usengozini yesifo senhliziyo, khuluma nomhlinzeki wakho wezokunakekela impilo mayelana nokuthi ungafaka kanjani imikhuba yokuzindla emgomeni wakho.
Imithombo:
> Levine GN, Lange RA, Bairey-Merz CN, et al. Ukuzindla Nokunciphisa Ingozi Yezinhliziyo: Isitatimende Sosayensi Esivela ku-American Heart Association. J Am Heart Assoc. 2017 Sep 28; 6 (10).
> Schneider RH, Grim CE, Rainforth MV, et al. Ukunciphisa ukucindezeleka ekuvimbeleni okuyisifo sesifo senhliziyo: ukuhlolwa okungahleliwe, okulawulwa kokuzindla okungapheli kanye nemfundo yezempilo kwabamnyama. Imibala ye-Circ ye-Cardiovasc Qual. 2012 Nov; 5 (6): 750-8.
> Younge JO, Gotink RA, Baena CP, Roos-Hesselink JW, Hunink MG. Imikhuba yomzimba yengqondo yeziguli ezinezifo zenhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. I-Eur J I-Cardiol. 2015 Nov; 22 (11): 1385-98.
> Gotink RA, Younge JO, Wery MF, et al. Ukucabanga nge-intanethi njengendlela ethembisayo yokuthuthukisa umthamo wokuzivocavoca ngesifo senhliziyo: ukulandelwa kwezinyanga ezingu-12 kwecala elingalawulwa ngokungahleliwe. PLoS One. 2017 Meyi 9; 12 (5): e0175923.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. 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.