Lwaki Dduyiro Asobola Okukendeeza Puleesa?
Enkola y’okukendeeza puleesa okuva ku dduyiro erimu ensonga eziwera, gamba ng’ensonga z’obusimu obuyitibwa neurohumoral factors, ensengeka y’emisuwa n’okuddamu okukola, obuzito bw’omubiri, n’okukendeeza ku buziyiza bwa insulini.Okusingira ddala kyeyolekera mu bintu bino wammanga:
1. Dduyiro asobola okulongoosa enkola y’obusimu obuyitibwa autonomic nerve, okukendeeza ku kusika omuguwa kw’obusimu obuyitibwa Sympathetic nervous system, okukendeeza ku kufulumya catecholamine, oba okukendeeza ku buwulize bw’omubiri gw’omuntu eri Catecholamine.
2. Dduyiro asobola okwongera ku sensitivity ya insulin receptor, okwongera ku level ya 'good cholesterol' - High-density lipoprotein, okukendeeza ku level ya 'bad cholesterol' - low-density lipoprotein, n'okukendeeza ku degree ya Atherosclerosis.
3. Dduyiro asobola okukola dduyiro w’ebinywa mu mubiri gwonna, okutumbula obuwuzi bw’ebinywa okugonza, okwongera ku buwanvu bw’emisuwa, okutumbula elasticity ya tube wall, open collateral circulation mu bitundu by’omubiri ng’omutima n’obwongo, okwongera okutambula kw’omusaayi, n’okwanguyiza okukendeeza puleesa.
4. Dduyiro asobola okwongera ku bungi bw’eddagala erimu ery’omugaso mu mubiri, gamba nga Endorphins, serotonin, n’ebirala, okukendeeza ku muwendo gwa plasma renin, Aldosterone n’ebintu ebirala ebirina puleesa, n’okukendeeza puleesa.
- Obunkenke oba okucamuka mu nneewulira kye kisinga okuvaako puleesa, era dduyiro asobola okutebenkeza enneewulira, okumalawo okusika omuguwa, okweraliikirira n’okucamuka, ekintu eky’omugaso eri puleesa okutebenkera.
Dduyiro ki asobola okukendeeza puleesa?
Emizannyo gyonna tegirina maanyi gakendeeza puleesa.Dduyiro w’omukka gwokka ng’okutambula, okudduka, okuvuga obugaali, okuwuga, amazina g’omukwano agagenda mpola, ne jjiimu be basobola okwetikka obuvunaanyizibwa buno obw’amaanyi.Bino wammanga bye bisinga okubeera eby’omugaso
Okuteesa:
1. Okutambula.Dduyiro asinga okwangu era omunyangu ow’okukendeeza puleesa, naye obutafaananako kutambula bulijjo, yeetaaga okutambula amangu katono.
2. Okudduka emisinde.Dduyiro mungi okusinga okutambula, asaanira abalwadde abatali ba maanyi.Kisobola okutuuka ku kukuba kw’omutima okusingako emirundi 120-130 buli ddakiika.Okunywerera ku musaayi okumala ebbanga eddene kiyinza okukendeeza puleesa buli kiseera, okutebenkeza omukka, okutumbula enkola y’okugaaya emmere, n’okukendeeza ku bubonero.Okudduka emisinde kulina okuba mpola ate obudde bulina okweyongera okuva ku butono;Kirungi buli mulundi okutwala eddakiika 15-30.
3. Okuvuga obugaali.Dduyiro ow’okugumiikiriza asobola okulongoosa enkola y’emisuwa gy’omutima.Bw’oba okola dduyiro, kikulu okukuuma ennyimiririra entuufu, okutereeza obuwanvu bw’omukono n’entebe y’obugaali, okuteeka ebigere byo mu ngeri esaanidde, n’okulinnya ku lubaawo lw’ebigere n’amaanyi agakwatagana.Eddakiika 30-60 buli lusoma kirungi, nga sipiidi ya kigero.
4. Omuti gwa Tai Chi.Okunoonyereza okumu kulaga nti puleesa y’abantu ab’emyaka 50 okutuuka ku 89 abamaze ebbanga nga bakola Taijiquan eri 134/80 Millimeter of mercury, nga kino kiri wansi nnyo okusinga ku bantu ab’emyaka gye gimu abatakola Taijiquan (154 /82 Milimita ya mercury).
5. Yoga era erina obulungi bwa 'okukola ekintu kye kimu', naddala esaanira abalwadde abakyala abalina puleesa.
- Entambula ey’okwebungulula.Bannasayansi balaze okuyita mu kugezesa nti puleesa y’abantu ab’omulembe guno eyinza okuba nga yeekuusa ku bulamu obugolokofu.Ebitundu bibiri ku bisatu eby’obulamu bw’omuntu biba mu mbeera eyeesimbye, ate mu bibuga ebinene, abantu abasukka mu bitundu bisatu ku bina bali mu mbeera eyeesimbye.Emirimu gy’okugalamira nga buwanvu gigenda gikendeera buli lunaku, era ekiseera bwe kigenda kiyitawo, kireetera emisuwa gy’omutima okutikka ennyo ne kikosa enkola ya puleesa, ne kifuuka ekimu ku bivaako puleesa okweyongera.N’olwekyo, dduyiro ow’okwebungulula ennyo asobola bulungi okufuga puleesa, gamba ng’okuwuga, okwekulukuunya, okukola jjiimu ng’ositamye, n’okusiimuula wansi n’engalo.
Dduyiro ezitasaana:
Dduyiro ow’amaanyi, gamba ng’emizannyo gy’amaanyi, okudduka amangu n’ebirala, gamba ng’okufukamira wansi ennyo, oba enkyukakyuka eziyitiridde mu mbeera y’omubiri, awamu n’emirimu gy’okukaka okukwata omukka, kijja kuleetera puleesa okweyongera amangu era okw’amaanyi, nga kino batera okugwa ku bubenje era tebisobola kukolebwa.Okugatta ku ekyo, okuwuga mu kiseera ky’obutiti, okuzina yangko, n’ebintu ebirala nabyo birina okwewalibwa nga bwe kisoboka.
Abalwadde ba puleesa tebalina kunaaba mu bbugumu amangu ddala nga bamaze okukola dduyiro, bwe kitaba ekyo amazzi agookya gayinza okuvaako emisuwa n’olususu okugaziwa, ekivaako omusaayi omungi okuva mu bitundu by’omunda okukulukuta mu binywa n’olususu, ekivaako omutima n’obwongo okukendeera.Enkola entuufu kwe kusooka okuwummulamu n’oluvannyuma n’olonda enkola ey’okunaaba mu mazzi agabuguma, ng’eno erina okuba ennyimpi n’okumaliriza mu ddakiika 5-10.
Amagezi agawerako ku dduyiro w’abalwadde ba puleesa:
Ekisooka, engeri esinga okukola obulungi ey’okukola ku puleesa kwe kukozesa eddagala, ate obujjanjabi obulala buyambi bwokka, gamba ng’obujjanjabi obw’okukola dduyiro.Kya lwatu nti oluvannyuma lw’okukola dduyiro mu ngeri entuufu, ddoozi y’eddagala eyasooka esobola okukyusibwa okusinziira ku nkyukakyuka ezaakakolebwa mu puleesa ng’olambikiddwa omusawo.Weewale okukomya eddagala nga tozibye amaaso, bwe kitaba ekyo puleesa ejja kukutta n’okukuteeka mu kabi.
Ekirala, obujjanjabi bwa dduyiro tebusaanira buli muntu.Kisaanira abalwadde bokka abalina emiwendo gy’obuwanvu obwa bulijjo, puleesa ey’omutendera I ne II, n’abalwadde abamu abalina puleesa ey’omutendera ogw’okusatu ogutebenkedde.Waakiri abalwadde ba puleesa abatali banywevu mu mutendera gwa III nga balina enkyukakyuka ennene mu puleesa, abalwadde ba puleesa ab’amaanyi abalina ebizibu eby’amaanyi (nga okutambula kw’omusaayi okw’amaanyi, okutambula kw’omutima, okusannyalala kw’emisuwa gy’obwongo, okulemererwa kw’omutima, angina pectoris etali nnywevu, okulemererwa kw’ekibumba), n’abalwadde abalina puleesa esukkiridde nga bakola dduyiro , gamba ng’abo abali waggulu wa 220/110 Millimeter of mercury, tebalina kukola dduyiro, okusinga okuwummula.
Nate, nga tonnaba kukola dduyiro, olina okwebuuza ku musawo n’olonda ebintu ebituufu eby’okukola dduyiro ng’obulagirizi bwe.Osobola okulaga omusawo wo data yo eya bp eya buli lunaku okuva ku... ebyuma bya puleesa eby’ekikugu okusobola okubikozesa.Tokoppa balala ng’ozibye amaaso.Olina okumanya nti abantu ssekinnoomu balina enjawulo za kinnoomu, era ekikukwatako kye kisinga.
OMU cost effective bp tensiometer ejja kuba okulonda kwo okusinga.
