Ukwelashwa Okuhlukile Kwesifo Senhliziyo
Isifo senhliziyo sisalokhu singesinye sezimbangela eziphambili zokufa emhlabeni wonke, okuhlanganisa nase-Indonesia. Igama elithi "isifo senhliziyo" ngokwalo lihlanganisa izimo ezahlukahlukene, njengesifo senhliziyo, ukwehluleka kwenhliziyo, ukungasebenzi kahle kwe-arrhythmia, kanye nokukhubazeka kwe-valve. Ngenxa yomthelela waso obalulekile, abantu abaningi abathembeli nje kuphela ekwelashweni okuvamile kwezokwelapha kodwa futhi bafuna ukwelashwa okunye njengokwengeza. Kodwa-ke, kubalulekile ukuqonda kusukela ekuqaleni: imithi ehlukile akufanele ithathe indawo yokwelashwa kwezokwelapha, ikakhulukazi ezimweni ezibucayi njengobuhlungu besifuba, ukuphelelwa umoya okukhulu, noma ukuhlaselwa yinhliziyo okusolwayo. Izindlela zokwelapha ezihlakaniphile ziyahambisana, ziphephile, futhi ziyaqashelwa.
Ukuqonda imigomo "ehlukile" yesifo senhliziyo
Uma kukhulunywa ngesifo senhliziyo, imithi ehlukile ivame ukugxila emigomweni eminingana: ukusiza ukulawula izici eziyingozi (umfutho wegazi, i-cholesterol, ushukela egazini, isisindo), ukunciphisa ukucindezeleka, ukwandisa ukuqina komzimba, ukuthuthukisa ikhwalithi yokulala, nokusekela ukunamathela endleleni yokuphila enempilo. Izindlela eziningi ezihlukile zisebenza ngokuthuthukisa ukusebenza kwe-metabolic kanye nokushintsha kwendlela yokuphila, hhayi "ngokwelapha" ngokushesha ukuncipha kwemithambo yegazi. Ngakho-ke, ukucabanga okufanele yilokhu: ingabe le ndlela iyasiza umzimba ukuba ululame, inciphise ingozi yokuphinda ubuye, futhi inciphise ukuqhubeka kwesifo?
Izinguquko ekudleni njengomuthi oyisisekelo kakhulu
Ukudla ngokuvamile kuyisici esibaluleke kakhulu empilweni yenhliziyo. Ukudla okugcizelela imifino, izithelo, okusanhlamvu okuphelele, amantongomane, inhlanzi, namafutha anempilo (njengamafutha omnqumo) kuye kwabonakala kusekela impilo yemithambo yegazi. Abantu abaningi bajwayelene nokudla kwaseMedithera noma ukudla kwe-DASH, okunciphisa ukungenisa usawoti, ushukela owengeziwe, ukudla okucutshungulwe kakhulu, kanye namafutha e-trans.
Njengendlela ehlukile esebenzayo, gxila ezinyathelweni ezilula: ukwandisa i-fiber (isb., evela kuma-oats, i-papaya, ama-apula, nemifino eluhlaza), shintsha ukudla okuthosiwe ngokubhakiwe noma okuphekiwe, bese unciphisa iziphuzo ezinoshukela. Kubantu abanomfutho wegazi ophakeme noma ukwehluleka kwenhliziyo, ukunciphisa usawoti kuvame ukuba nomthelela omkhulu ekucindezelekeni kwegazi nasekuvuvukeni. Nakuba kungase kubonakale kulula, izinguquko zokudla eziqhubekayo kungaba ukwelashwa okunamandla.
Amakhambi kanye nezithasiselo: kungenzeka, kodwa kudingeka uqaphele
Amakhambi kanye nezithasiselo zivame ukukhethwa ngoba zibhekwa njengezemvelo. Ezinye izithako ezivame ukuxoxwa ngazo ezihlobene nempilo yenhliziyo zifaka igalikhi, ijinja, i-turmeric, itiye eliluhlaza, i-omega-3 (uwoyela wenhlanzi), i-coenzyme Q10, kanye ne-fibre encibilikayo njenge-psyllium. Ezinye zinokusekelwa kwesayensi okulinganiselwe kokusiza ukwehlisa umfutho wegazi noma amaphrofayili e-lipid ezimweni ezithile.
Kodwa-ke, kukhona isixwayiso esibalulekile: imikhiqizo yamakhambi ingasebenzisana nemithi yenhliziyo. Isibonelo, ezinye izithako zingandisa ingozi yokopha uma zithathwa nemithi yokunciphisa igazi, noma zithinte umfutho wegazi, okubangela isiyezi kanye nobuthakathaka. Ngaphezu kwalokho, ikhwalithi yezithako iyahlukahluka kakhulu; akuyona yonke imikhiqizo enezilinganiso ezicacile zomthamo kanye nokuhlanzeka. Uma ucabanga ukuthatha amakhambi/izithako, kuphephile ukuxoxa ngazo nodokotela wakho, ikakhulukazi uma uthatha imithi ejwayelekile njengemithi yokuvimbela ama-platelet, imithi yokuvimbela ukugabha kwegazi, ama-statin, imithi yokucindezela igazi, noma imithi yesifo sikashukela.
Umsebenzi womzimba kanye nokwelashwa kokunyakaza
Ukuvivinya umzimba njalo kuyindlela enamandla kakhulu futhi efakazelwe "yomuthi ohlukile" wempilo yenhliziyo. Umsebenzi we-aerobic olula kuya kolingene njengokuhamba ngokushesha, ukugibela ibhayisikili ngokukhululeka, ukubhukuda, noma i-aerobics kungathuthukisa ukusebenza kahle kwenhliziyo, kuthuthukise ukuzwela kwe-insulin, kwehlise umfutho wegazi, futhi kusize ekuphatheni isisindo. Lokhu kungangezelelwa ngokuqeqeshwa kwamandla alula (isb., ukusebenzisa izinsimbi zomzimba) ukuze kulondolozwe imisipha kanye nokusetshenziswa kwe-metabolism.
Kubantu abanesifo senhliziyo, ukuzivocavoca kufanele kube kancane kancane futhi kuphephile. Uhlelo lokuvuselela inhliziyo (uma lukhona) luyindlela engcono kakhulu, eqondiswa uchwepheshe wezempilo. Ngaphandle kwalokho, umgomo uwukuqala ngamandla aphansi, uqaphe impendulo yomzimba (ukuphefumula, ukushaya kwenhliziyo, ubuhlungu besifuba, isiyezi), bese uyeka uma kuvela izimpawu eziyingozi. Ukuzivocavoca umzimba njalo kuzuzisa kakhulu kunokuzivocavoca okunzima ngezikhathi ezithile.
Ukulawulwa kokucindezeleka: ukuzindla, ukuphefumula, kanye nokuqaphela
Ukucindezeleka okungapheli kuhlotshaniswa nokwanda kwama-hormone okucindezeleka, ukuvuvukala, umfutho wegazi, kanye nemikhuba engemihle njengokubhema noma ukudla ngokweqile. Ngakho-ke, ezinye izindlela ezizolisa isimiso sezinzwa zingaba usizo olubalulekile. Ukuzindla, ukuqaphela, i-yoga, kanye nokuzivocavoca okujulile kokuphefumula (isb., ukuphefumula kwe-diaphragmatic) kuvame ukusetshenziswa ukusiza ukunciphisa ukucindezeleka nokuthuthukisa ikhwalithi yokulala.
Indlela elula yokuphefumula izikhathi ezingu-4-6: donsa umoya ubale izikhathi ezingu-4, khipha umoya ubale izikhathi ezingu-6, bese uphinda imizuzu engu-5-10. Lo mkhuba ungasiza ekunciphiseni impendulo "yokulwa noma ukubaleka" futhi uzinzise izinga lokushaya kwenhliziyo. Ukwelashwa ngokuphumula akuthathi indawo yemithi, kodwa kungaba usizo kakhulu ekunciphiseni izimbangela zezimpawu eziphindaphindayo kwabanye abantu, ikakhulukazi labo abathambekele ekukhathazekeni.
Ukwelashwa nge-acupuncture kanye nokubhucungwa
I-acupuncture ivame ukusetshenziselwa ubuhlungu, ukukhathazeka, kanye nezinkinga zokulala. Kwabanye iziguli, ukuphumula nge-acupuncture kungasiza ekunciphiseni ukucindezeleka kanye nokucindezeleka kwemisipha. Ukubhucunga kungasiza futhi ekuphumuleni, kodwa ezigulini ezinesifo senhliziyo esinzima, ukucindezeleka ngokweqile noma umzimba ongazinzile kungabangela ukungakhululeki. Uma ucabangela i-acupuncture, khetha udokotela onekhono, udalule umlando wakho wesifo senhliziyo, futhi ugweme ukwelashwa okuthembisa "ukukhululeka kokuvaleka" okusheshayo.
Amaphethini okulala kanye nesigqi sempilo
Ukungalali kahle kanye ne-sleep apnea (ukuyeka ukuphefumula ngesikhathi sokulala) kuhlotshaniswa nomfutho wegazi ophakeme, ukuphazamiseka kwesigqi senhliziyo, kanye nengozi yesifo senhliziyo. Ukuthuthukisa ubuthongo kuyingxenye evame ukunganakwa yendlela ehlukile. Qala ngemikhuba elula: gcina isikhathi sokulala esihambisanayo, nciphisa ukudla i-caffeine ntambama nakusihlwa, nciphisa isikhathi sokubuka isikrini ihora ngaphambi kokulala, bese udala igumbi lokulala elimnyama nelipholile. Uma uzwa ukuhogela okukhulu kanye nobuthongo obukhulu emini, kungcono ukuthi uhlolwe, njengoba i-sleep apnea idinga ukwelashwa okukhethekile.
Yeka ukubhema futhi unciphise utshwala
Nakuba ngokuvamile kungabhekwa “njengenye indlela,” ukuyeka ukubhema kuyindlela yokungenelela ephumelela kakhulu yokuthuthukisa ingozi yenhliziyo nemithambo yegazi. Izindlela eziningi ezihambisanayo zingasiza, njengokwelulekwa kokuziphatha, amaqembu okusekelana, amasu okucabanga ukulawula izifiso, noma ukwelashwa kokufaka esikhundleni se-nicotine njengoba kunconywa. Utshwala kufanele futhi bulinganiselwe, njengoba bungabangela ukungasebenzi kahle kwe-rhythmia futhi kwandise umfutho wegazi kwabanye abantu.
Izimpawu zengozi: ukuthi kufanele uye nini egumbini lezimo eziphuthumayo ngokushesha
Kubalulekile ukubeka imingcele ecacile. Funa usizo lwezokwelapha ngokushesha uma uzwa ubuhlungu besifuba obucindezelayo obuphuma engalweni noma emhlathini, ukuphefumula kanzima, ukujuluka okubandayo, ukuquleka, ukushaya kwenhliziyo okusheshayo noma okungajwayelekile okuhambisana nobuthakathaka, noma ukuvuvukala okubi ngokuzumayo. Kulezi zimo, ukuthembela kwezinye izindlela zokwelapha kungaba yingozi ngoba isikhathi sokwelashwa sibalulekile.
Indlela yokukhetha ukwelashwa okuphephile okunye
Kunezimiso ezimbalwa ezilula zokuqinisekisa ukuthi ezinye izindlela zokwelapha azibangeli umonakalo. Okokuqala, qiniseka ukuthi le ndlela ayikuphoqi ukuthi uyeke ukuthatha imithi kadokotela wakho ngaphandle kwesiqondiso sikadokotela wakho. Okwesibili, naka ubufakazi besayensi futhi ugweme izimangalo ezigqamile ezifana nokuthi "ukwelashwa okuphelele" noma "ukuhlanza i-plaque ezinsukwini ezimbalwa." Okwesithathu, beka phambili lezo ezinomthelela wangempela endleleni yakho yokuphila: ukudla okunempilo, ukuhamba kakhulu, ukulala ngokwanele, nokulawula ukucindezeleka. Okwesine, hlola njalo ukusebenzisana okungenzeka lapho usebenzisa amakhambi noma izithasiselo, bese ukhetha imikhiqizo enezimvume zokumaketha ezicacile kanye nokuqinisekiswa kwekhwalithi.
I-Penutup
Izindlela zokwelapha ezihlukile zesifo senhliziyo zizuzisa kakhulu uma zisetshenziswa kanye nokwelashwa kwezokwelapha: ukusiza ekuthuthukiseni ukudla, ukwandisa umsebenzi womzimba, ukunciphisa ukucindezeleka, ukuthuthukisa ukulala, nokusekela izinguquko zemikhuba. Izindlela eziningi ezihambisanayo zingathuthukisa ikhwalithi yokuphila futhi zisize ekuphatheni izici eziyingozi, uma nje zisetshenziswa ngokuphephile nangokunengqondo. Ekugcineni, isihluthulelo sihlala singaguquguquki isikhathi eside, ukuhlolwa njalo, kanye nokuxhumana okuvulekile nomhlinzeki wakho wezempilo ukuqinisekisa ukuthi noma yiziphi izinketho zokwelapha zisekela ngempela impilo yenhliziyo yakho.
Uma ungathanda, ngingahlela lesi sihloko ngokwezinhlobo ezithile zesifo senhliziyo (i-coronary, ukwehluleka kwenhliziyo, i-arrhythmia) noma ngengeze uhlu lwamakhambi/izithasiselo kanye nezinzuzo zawo ezingaba khona kanye nokusebenzisana kwemithi okufanele uqaphele.
