Mabhenefiti ekurovedza muviri eSistimu yeMwoyo
Sisitimu yemwoyo—inosanganisira moyo, mitsipa yeropa, neropa—inoita basa rakakosha mukuchengetedza mashandiro enhengo dzese mumuviri. Ndiko kuburikidza nesisitimu iyi apo okisijeni nezvinovaka muviri zvinogoverwa munyama, ukuwo marara emumuviri akadai secarbon dioxide achibviswa kuti abudiswe. Nekuda kwebasa rayo guru, hutano hwemwoyo chiratidzo chikuru chehutano hwemunhu uye hupenyu hwakanaka. Imwe yenzira dzinoshanda, dzinodhura, uye dziri nyore dzekuchengetedza sisitimu yemwoyo ine hutano ndeyekuita maekisesaizi nguva dzose.
Kurovedza muviri hakusi kungoderedza huremu kana kuvaka tsandanyama chete. Kana kukaitwa nemazvo uye nguva dzose, kunoita kuti muviri ugadzirise zvinosimbisa mwoyo, zvinovandudza kutwasuka kwetsinga dzeropa, kudzikamisa BP, uye kuderedza njodzi yezvirwere zvemwoyo nestroke. Chinyorwa chino chinokurukura mabhenefiti akasiyana-siyana ekurovedza muviri kuhurongwa hwemwoyo uye hwaro hwesainzi huri shure kwawo.
1. Inosimbisa tsandanyama dzemwoyo uye inowedzera kushanda zvakanaka kwemoyo.
Mwoyo imhasuru inoshanda nguva dzose muhupenyu hwese. Kufanana nedzimwe tsandanyama, moyo unogona kusimba kuburikidza nekurovedza muviri. Kurovedza muviri kweAerobic kwakadai sekufamba nekukurumidza, kumhanya-mhanya, kuchovha bhasikoro, kushambira, kana gymnastics kunowedzera zvinodiwa nemuviri zveokisijeni. Kuti zvizadzise zvinodiwa izvi, moyo unomanikidzwa kupomba ropa rakawanda uye nekukurumidza panguva yekurovedza muviri.
Nekufamba kwenguva, kurovedza muviri nguva dzose kunoita kuti tsandanyama dzemwoyo dzikure zvakanaka uye dzishande zvakanaka. Kushanda zvakanaka uku kunowanzoonekwa mukurova kwemwoyo kwakaderera. Vanhu vanoita maekisesaizi nguva dzose vanowanzova nekurova kwemwoyo kwakaderera nekuti mwoyo yavo inokwanisa kupomba ropa rakawanda pakurova (stroke volume). Nemamwe mashoko, moyo haufanirwe kushanda nesimba kuti ugutse zvinodiwa nemuviri zuva nezuva.
2. Inovandudza kusimba kwetsinga dzeropa uye inovandudza kuyerera kweropa
Mitsipa yeropa ine hutano inochinjika uye inogona kukura kana kutetepa sezvinodiwa nemuviri. Kurovedza muviri kunobatsira kuvandudza mashandiro e endothelial, rukoko rwemasero ari mukati metsinga dzeropa. Kushanda zvakanaka kwe endothelial kunoita basa mukugadzirwa kwe nitric oxide, chinhu chinobatsira kuti mitsipa yeropa iwedzere, zvichiita kuti ropa rifambe zvakanaka.
Kana ropa richiyerera zvakanaka, basa remwoyo rinoderera uye nhengo dzemuviri dzinowana okisijeni zviri nani. Uyezve, kuwedzera kwekusimba kwetsinga dzeropa kunobatsira kudzivirira kuomarara kwetsinga dzeropa, chirwere chinowanzobatanidzwa nekukwegura uye chinokonzera njodzi yeBP nechirwere chemwoyo.
3. Kuderedza BP uye kudzora BP
Kukwira kweropa (BP) "muurayi asingaonekwe" nekuti kazhinji hakukonzeri zviratidzo asi kunowedzera njodzi yekurwara nemoyo, sitiroko, kutadza kweitsvo, uye kutadza kuona zvakanaka. Kurovedza muviri nguva dzose kwakaratidzwa kuti kunobatsira kuderedza BP kuvanhu vazhinji, vese vane BP uye avo vari mukati memiganhu yakajairika.
Maitiro acho akasiyana-siyana: mitsipa yeropa inochinjika, kuramba kushanda kwemuviri kunoderera, uye sisitimu yetsinga inozvimiririra inova yakaenzana. Kurovedza muviri kunobatsirawo kuderedza kushushikana, izvo zvinokonzera BP yakakwira mune vamwe vanhu. Kunyangwe mabasa akareruka akadai sekufamba maminetsi makumi matatu pazuva anogona kuva nemigumisiro yakakura kana akaitwa nguva dzose.
4. Inovandudza huwandu hwecholesterol mumuviri uye inoderedza njodzi yekutapukirwa kweropa
Atherosclerosis inzira yekuungana kweplaque pamadziro etsinga. Plaque iyi inogona kutetepa mitsipa yeropa, kudzikamisa kufamba kweropa, uye kukonzera chirwere chemwoyo kana sitiroko kana ikatsemuka yoita ganda rakagwamba. Kurovedza muviri kunobatsira kuvandudza mafuta eropa, kunyanya ne:
– Inowedzera huwandu hweHDL (“cholesterol yakanaka”) iyo inobatsira kutakura cholesterol kubva mutsinga dzeropa kudzokera kuchiropa kuti igadziriswe.
- Deredza huwandu hwe triglycerides mumuviri.
– Mune vamwe vanhu, zvinobatsira kuderedza LDL ("cholesterol yakaipa") kana kuderedza katsika kekuti LDL ive "nengozi" nekuda kwe oxidation.
Kuchinja uku, kunyanya kana kuchisanganiswa nekudya zvine hutano, kunobatsira pakunonoka kuumbwa kweplaque muropa uye kuderedza njodzi yechirwere chemwoyo.
5. Inobatsira kudzora huremu hwemuviri uye mafuta emukati memuviri
Kurema kwakanyanya, kunyanya mafuta emukati (mafuta anoungana akakomberedza nhengo dzemukati), kwakabatana zvakanyanya nenjodzi yemwoyo. Mafuta emukati anoshanda pakugadzirisa muviri uye anogona kukonzera kuzvimba kusingaperi, kuramba insulin, uye kusashanda zvakanaka kwemafuta, zvese izvi zvinokanganisa hutano hwemwoyo.
Kurovedza muviri kunobatsira kupisa macalorie uye kuchengetedza tsandanyama, izvo zvinoita kuti metabolism yemuviri ive yakanaka. Uyezve, kurovedza muviri nesimba kunogona kuderedza zvakanyanya mafuta emuviri kana zvikaitwa nguva dzose. Nehuremu huri nyore kudzora, kushushikana pamoyo kunoderera, BP inogadzikana, uye metabolism inowanzovandudzika.
6. Wedzera kunzwa kwe insulin mumuviri uye kuderedza njodzi yechirwere cheshuga
Chirwere cheshuga cherudzi rwechipiri ndicho chinhu chikuru chinokonzera chirwere chemwoyo. Kuwanda kweshuga muropa kwenguva refu kunogona kukanganisa mitsipa yeropa uye kukurumidzisa atherosclerosis. Kurovedza muviri kunovandudza kunzwa kwe insulin mumuviri, zvichibvumira masero emuviri kushandisa glucose zvinobudirira senzvimbo yesimba.
Nekurovedza muviri nguva dzose, tsandanyama dzinova "nzvimbo dziri nani" dzekuchengetera shuga, uye muviri unoda insulin shoma kudzora shuga yeropa. Izvi zvinobatsira kudzivirira chirwere cheshuga kune avo vari panjodzi uye zvinobatsira kudzora chirwere ichi kune avo vakatoonekwa kuti vane chirwere ichi, ukuwo zvichideredzawo njodzi yematambudziko emwoyo netsinga dzeropa.
7. Inoderedza kuzvimba uye inovandudza hutano hwetsinga dzeropa
Kuzvimba kwenguva refu, kusingawanzoitiki kunowanzova musimboti wezvirwere zvakawanda zvemazuva ano, kusanganisira chirwere chemwoyo. Kurovedza muviri zvakakwana kunogona kuderedza zvimwe zviratidzo zvekuzvimba uye kuvandudza kuenzana kwemahormone uye masoja emuviri. Kurovedza muviri kunowedzerawo kugona kwemuviri kurwisa oxidative, zvichibatsira kurwisa oxidative stress inogona kukanganisa endothelium yetsinga dzeropa.
Zvisinei, zvakakosha kuziva kuti kurovedza muviri kwakaoma zvikuru pasina kupora zvakakwana kunogona kuwedzera kushushikana kwemuviri. Nokudaro, chinhu chikuru chekuwana mabhenefiti kugara kwenguva refu uye kuenzana, kwete kushanda nesimba zvakanyanya.
8. Kuvandudza hutano hwemwoyo nekufema uye hupenyu hwakanaka
Kugwinya kwemwoyo kunotsanangura kugona kwemwoyo, mapapu, uye mitsipa yeropa kupa mweya panguva yekurovedza muviri. Kugwinya uku kunowedzera kunaka, zvinoita kuti munhu akwanise kuita mabasa ezuva nezuva - kukwira masitepisi, kufamba daro refu, kutakura zvinhu - pasina kuneta. Kugwinya kwakanaka kunowanzo batanidzwawo nekurara zvakanaka, mafungiro akadzikama, uye kudzora kushushikana zviri nani.
Kubva pamaonero emwoyo, kuwedzera kugwinya kwemuviri zvinoreva kuti mwoyo netsinga dzeropa zvinoshanda zvakanaka. Izvi zvinobatsira kuderedza njodzi yekurwara kwenguva refu uye kurarama kwenguva refu.
Mhando dzekurovedza muviri dzakanakira mwoyo
Kazhinji, maekisesaizi anokurudzirwa zvikuru ehutano hwemwoyo ndeaya:
1. Kurovedza muviri ne aerobics: kufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kushambira, kutamba, gymnastics.
2. Kudzidzira simba: kusimudza masimbi, mabhande ekudzivirira muviri, maekisesaizi emuviri (push-ups, squats). Izvi zvinobatsira pakuumbwa kwemuviri uye kushandiswa kwesimba remuviri.
3. Maekisesaizi ekuchinjika uye ekuenzanisa: yoga, kutambanudza, tai chi; anobatsira sekuwedzera pakuderedza njodzi yekukuvara uye kuwedzera kufamba.
Mitemo yakawanda yehutano inokurudzira kuti munhu aite aerobic ine simba riri pakati nepakati kwemaminitsi zana nemakumi mashanu pasvondo (semuenzaniso, maminitsi makumi matatu, kashanu pasvondo) kana kuti aite aerobic ine simba repamusoro kwemaminitsi makumi manomwe nemashanu, pamwe chete nekurovedza muviri nesimba kaviri pasvondo. Zvisinei, kune vanotanga, kutanga nekufamba kwenguva pfupi uye kuwedzera zvishoma nezvishoma zvinowanzova zvakachengeteka uye zviri nyore kuchengetedza.
Penutup
Kurovedza muviri nguva dzose kunopa mabhenefiti makuru kuhurongwa hwemwoyo: kusimbisa mwoyo, kunatsiridza kutwasuka kwetsinga dzeropa, kuderedza BP, kunatsiridza huwandu hwecholesterol mumuviri, kudzora huremu, kunatsiridza kunzwa kwe insulin, uye kuderedza kuzvimba. Izvi zvinoita kuti kurovedza muviri kuve imwe yenzira dzakakosha dzekudzivirira njodzi yechirwere chemwoyo nestroke.
Chinonyanya kukosha ndechekuti kurovedza muviri hakufanirwe kuve kwakaoma kana kudhura. Maitiro akareruka akadai sekufamba-famba nguva dzose, kutasva bhasikoro, kana kushambira kakawanda pasvondo anogona kuunza shanduko huru kana zvikaitwa nguva dzose. Tanga nehunyanzvi hwako hwazvino, huwedzere zvishoma nezvishoma, uye ita kuti kurovedza muviri kuve chikamu chemararamiro ako—nekuti moyo une hutano ndiyo kiyi yehupenyu hwakareba uye huri nani.
