Uma umgomo wakho ukuqinisa inhliziyo yakho nokunciphisa ingozi yenhliziyo yakho, ukuzivocavoca kungaba nezinzuzo ezinkulu, njengokunciphisa izinga lokushaya kwenhliziyo yakho (RHR), i-cholesterol, negazi legazi. Asikho isidingo sokuzivocavoca amahora ngosuku ukuze uthole izinzuzo, noma. Ukuhamba kancane kungenza umehluko.
Izinto Ozokwazi Ngokusebenzisa Inhliziyo Enamandla
Uma ufuna ukulahlekelwa amafutha noma ukwenza izinguquko ezinkulu emzimbeni wakho, kuzodingeka wenze ukuzivocavoca okwengeziwe futhi usebenze kanzima kuso.
Kodwa, ngezinzuzo zezempilo, nansi okudingeka ukwazi:
- Uhlobo lokuzivocavoca : Incomo yokuzivocavoca ngokuvamile ibhekisela ezintweni ezifana nokuhamba, ukugijima, ukuhamba ngebhayisikili, ukubhukuda noma noma yimuphi umsebenzi wokulinganisa owenza izinga lokushaya kwenhliziyo yakho (mhlawumbe kube endaweni yakho yezinga lenhliziyo). Iningi labantu liqala uhlelo lokuhamba oluyisisekelo, kodwa kufanele ukhethe izinto ozijabulelayo nokuthi ungase uzibone usebenza njalo.
- Ukulinganisela okulinganiselwe : Ukulinganisela okulinganiselwe ngokuvamile kusho ukuthi usebenza ngamaphesenti angaba ngu-60 kuya kuma-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho, noma ngabe kungaba yizinga elilodwa kuya kweyisithupha kulokhu okulinganiselwe kwesikali sokuzikhandla. Lokhu akusho ukuthi kufanele usebenze kuleli zinga kuphela. Ukuphonsa ukuqhuma okukhulu kakhulu ekusebenzeni kwakho konke kuyinhle ngenhliziyo yakho (ukungaphathwa ngekhalori yakho-ukushisa) futhi isikhathi eside, ukusebenza kancane kancane kakhulu kunezinzuzo ezinkulu futhi. Ukuhlanganisa ukuxuba kwamandla kuzogcina izinto ezithakazelisayo ngenkathi uzuza inhliziyo yakho nakakhulu.
- Isikhathi sesikhathi : Ukuthuthukisa impilo yonke ye-heart, i-American Heart Association isikisela okungenani imizuzu eyi-150 ngesonto lokuzivocavoca okulinganiselayo noma imizuzu engama-75 ngesonto lokuzivocavoca ngamandla (noma ukuhlanganiswa komsebenzi olinganiselayo futhi onamandla). Umgomo onzima wokukhumbula unemizuzu engu-30 ngosuku, izikhathi ezinhlanu ngesonto. Akudingeki ukwenze konke ngesikhathi esisodwa, izinzuzo zizofika uma uhlukanisa ukusebenza kwakho zibe izingxenye ezimbili noma ezintathu zemizuzu engu-10 kuya kwangu-15 ngosuku. Ungayeki ukuzivocavoca nje ngoba awukwazi ukwenza imizuzu engu-30. Noma yikuphi ukunyakaza kuhlale kungcono kunanoma yini. Ungesabi ukwenza ubuciko ngesikhathi sakho noma ukuqala encane. Qala lapho ukhona, hhayi lapho ufuna khona.
- Izinsuku eziningi zesonto : Njengazo ezinye izakhi zokuzivocavoca, ukuthi uvame ukuzivocavoca kangakanani, ukuthi yini ongayisingatha nokuthi yini isimiso sakho esikuvumelayo. Uma uqala, ungaqala ngezinsuku ezintathu ngesonto ngolunye usuku lokuphumula phakathi. Ukuzivocavoca okuphambili kungenza okuthile nsuku zonke ngesonto. Uma uzivocavoca ngokwengeziwe, lapho uzodinga ukuzivocavoca ngokwengeziwe ngakho, qalisa lokho okukuzwa kuhle kuwe futhi uhambe lapho.
Ukuqalisa
Uma ungasakhuthazwa ukuhamba, lawa macebiso angakusiza ukuthi usebenze ngezithiyo ezima endleleni yakho:
- Lahla izizathu . Esinye isizathu esithandwayo sokweqile ukuzivocavoca ukuthi sinezinye, okubaluleke kakhulu, izinto okufanele sizenze. Manje ukuthi uyazi ukuthi kuthatha isikhathi esincane kangakanani nokuthi inhliziyo yakho iyoba namandla kangakanani, ekugcineni ungafaka lesi sizathu sokuphumula.
- Gxila empilweni . Cabanga inhliziyo yakho ukushaya igazi elingaphezulu nge-beat ngayinye, i-oxygen egijima emzimbeni wakho, wonke amandla owakhayo njalo lapho uhamba. Ukubona zonke izinto ezinhle ezenzeka ngaphakathi emzimbeni wakho kungakusiza ukuba uhambisane nezibopho zakho zokuzivocavoca.
- Gcina kube lula . Kulula ukucindezelwa yizo zonke izinketho zokuzivocavoca kodwa, njengoba ubona kusuka ezincomo, akuthathi okuningi ukuqinisa inhliziyo yakho. Qala ngemisebenzi elula, efinyelelekayo futhi unqume ukuthi, uzokwenzani kuphi nokuthi uzoyithola kanjani ngesonto ngalinye. Konke okumele ukwenze kubambelele kulolu hlelo futhi wengeze okuningi uma usulungele.
- Zivumelanise nezimo . Uma ungeke ukwazi ukuthola ukusebenza kwakho, cabanga ngezinye izindlela ukuze usebenze ngokwengeziwe. Hamba ukuhamba okungeziwe esitolo noma esitolo, phonsa ama-escalators noma uthathe inja ngokuhamba isikhathi eside. Konke ukuhamba kuhle kwenhliziyo yakho, noma ngabe akuyona umsebenzi ohleliwe.
Imithombo
I-Fogoros, Rich, MD " Izimpawu Ezivamile Zezifo Zenhliziyo ." Mayelana Nezifo Zenhliziyo . http://heartdisease.about.com/od/coronaryarterydisease/a/heartsymptoms.htm . Ibuyiselwe: Feb. 16, 2008.
Imithi Online. "Inhliziyo Yakho Inamandla Kangakanani?" Imithi Online. Ibuyiselwe ngo-Feb. 18, 2008.
UMuth, Natalie Digate, MPH, RD. "Izifo Zenhliziyo: Ingabe Kukhona Ukuhlukaniswa Ngokobulili?" IDEA Fitness Journal, Nov-Dec 2007.
URoberts, Scott.o. "Ukuphendula kwezinga lenhliziyo ekusebenziseni - I-Tech Brief". Ukufaneleka kwe-American.