Kutheni Ukwenza Umthambo Kunokunciphisa Uxinzelelo Lwegazi?
Indlela yokuzivocavoca eyenziwa yi-hypotension ibandakanya izinto ezininzi, ezifana ne-neurohumoral factor, i-vascular structure kunye ne-reactivity, ubunzima bomzimba, kunye nokunciphisa ukuxhathisa kwe-insulin.Ibonakaliswe ngokukodwa kule miba ilandelayo:
1. Ukuzivocavoca kunokuphucula umsebenzi we-nerve autonomic, ukunciphisa uxinzelelo lwe-Sympathetic nervous system, ukunciphisa ukukhululwa kwe-catecholamine, okanye ukunciphisa uvakalelo lomzimba womntu kwiCatecholamine.
2. Ukuzivocavoca kunokunyusa ukuvakalelwa kwe-insulin receptor, ukwandisa izinga 'le-cholesterol enhle' - i-high-density lipoprotein, ukunciphisa izinga 'le-cholesterol embi' - i-low-density lipoprotein, kunye nokunciphisa i-degree of Atherosclerosis.
3. Ukuzilolonga kunokusebenzisa izihlunu kuwo wonke umzimba, kukhuthaze ukutyeba kwefiber ye-muscle, ukonyusa i-diameter yemithambo yegazi, kuphucule ukunwebeka kodonga lwetyhubhu, ukujikeleza okuvulekileyo kwe-collateral kumalungu afana nentliziyo kunye nengqondo, ukwandisa ukuhamba kwegazi, kunye nokuququzelela ukunciphisa uxinzelelo lwegazi.
4. Ukuzivocavoca kunokunyusa ukuxinwa kweekhemikhali ezinenzuzo emzimbeni, njenge-Endorphins, i-serotonin, njl., Ukunciphisa izinga le-plasma renin, i-Aldosterone kunye nezinye izinto ezinomphumela we-pressor, kunye nokunciphisa uxinzelelo lwegazi.
- Uloyiko okanye imincili ngokweemvakalelo ngoyena nobangela woxinezeleko lwegazi, yaye umthambo unokuzinzisa iimvakalelo, uthomalalise uxinezeleko, unxunguphalo nemincili, nto leyo eluncedo ekuzinzeni koxinzelelo lwegazi.
Yiyiphi imithambo enokwehlisa uxinzelelo lwegazi?
Asiyiyo yonke imidlalo enamandla okunciphisa uxinzelelo lwegazi.Kuphela yimithambo ye-aerobic efana nokuhamba, ukubaleka, ukukhwela ibhayisekile, ukuqubha, umdaniso ocothayo wentlalontle, kunye nomthambo onokuluthwala olu xanduva lunzima.Oku kulandelayo kubaluleke kakhulu
Ingcebiso:
1. Hamba.Owona msebenzi ulula kwaye ulula wokwehlisa uxinzelelo lwegazi, kodwa ngokungafaniyo nokuhamba rhoqo, kufuna isantya esikhawulezayo kancinane.
2. Jog.Ukuzivocavoca ngakumbi kunokuhamba, okufanelekileyo kwizigulane ezinobumnene.Inokufikelela kwizinga eliphezulu lentliziyo ye-120-130 beats ngomzuzu.Unyango oluhlala ixesha elide lunokuthoba ngokuthe ngcembe uxinzelelo lwegazi, luzinzise ukubetha kwentliziyo, luphucule umsebenzi wokwetyisa, kwaye luthomalalise iimpawu.Ukunkcunkca kufuneka kucothe kwaye ixesha linyuke ukusuka ngaphantsi;Kuyacetyiswa ukuba kuthathe imizuzu eyi-15-30 ngexesha ngalinye.
3. Ukukhwela ibhayisekile.Umsebenzi wokunyamezela onokuthi uphucule umsebenzi we-cardiovascular function.Xa usenza umthambo, kubalulekile ukugcina ukuma okuchanekileyo, ukulungelelanisa ubude bomqheba kunye nesihlalo sebhayisikile, umise iinyawo zakho ngokufanelekileyo, kwaye unyathele kwibhodi yeenyawo kunye namandla.Kucetyiswa imizuzu engama-30-60 ngeseshoni nganye, ngesantya esiphakathi.
4. I-Tai Chi.Olunye uphando lubonise ukuba umyinge wexinzelelo lwegazi lwabantu abaneminyaka eyi-50 ukuya kwi-89 ubudala abaye basebenzisa i-Taijiquan ixesha elide yi-134/80 Millimeter ye-mercury, ephantsi kakhulu kunabantu abaneminyaka efanayo abangazange basebenzise iTaijiquan (154). /82 iMilimitha yemercury).
5. I-Yoga nayo inobuhle 'bokwenza into efanayo', ngakumbi ifanelekile kwizigulane zabasetyhini abane-hypertension.
- Intshukumo ethe tyaba.Izazinzulu ziye zabonisa ngovavanyo ukuba uxinezeleko lwegazi lwabantu banamhlanje lunokuthanani nokuphila ngendlela ethe tye.Isibini esithathwini sobomi bomntu sime nkqo, ngoxa kwizixeko ezikhulu, ngaphezu kwesithathu kwikota yabantu bame nkqo.Umsebenzi wokulala uyancipha imihla ngemihla, kwaye ngokuhamba kwexesha, kubangela ukuba inkqubo ye-cardiovascular system ibe yinto enzima kwaye ichaphazele ukulawulwa kwengcinezelo yegazi, ibe enye yezizathu zokunyusa uxinzelelo lwegazi.Ke ngoko, ukwenza umthambo othe tyaba ngokuthe rhoqo kunokulawula ngokufanelekileyo uxinzelelo lwegazi, njengokuqubha, ukukhasa, igymnastics yangaphantsi, kunye nokosula izandla.
Ukuzivocavoca okungafanelekanga:
Ukuzivocavoca kwe-Anaerobic, okufana nemidlalo yamandla, ukugijima ngokukhawuleza, njl., njengokuguqa kakhulu, okanye utshintsho olugqithiseleyo kwindawo yomzimba, kunye nokunyanzeliswa kwemisebenzi yokubamba umoya, kuya kukhokelela ekunyuseni ngokukhawuleza kunye nokunyuka kwengcinezelo yegazi. utyekele kwiingozi kwaye ayinakwenziwa.Ukongeza, ukuqubha ebusika, ukudansa kweyangko, kunye neminye imisebenzi kufuneka kuphetshwe kangangoko kunokwenzeka.
Izigulane ezinoxinzelelo lwegazi akufanele zihlambe ngokukhawuleza emva kokuzivocavoca, ngaphandle koko amanzi ashushu angabangela i-vasodilation yemisipha kunye nolusu, okubangela ukuba igazi elininzi elivela kwizitho zangaphakathi ligeleze kwimisipha kunye nolusu, olukhokelela kwi-ischemia yentliziyo kunye nengqondo.Indlela echanekileyo kukuthatha ikhefu kuqala kwaye ukhethe indlela yokuhlamba amanzi afudumeleyo, ekufuneka ibe mfutshane kwaye igqitywe kwimizuzu emi-5-10.
Iingcebiso ezininzi zokwenza umthambo kwizigulane ezine-hypertension:
Okokuqala, eyona ndlela isebenzayo yokujongana noxinzelelo lwegazi kukusebenzisa amayeza, ngelixa ezinye iindlela zonyango ziziindlela ezincedisayo, ezinjengonyango lomthambo.Kakade ke, emva kwethuba lokuzilolonga okufanelekileyo, idosi yeyeza lokuqala inokulungelelaniswa ngokusekelwe kutshintsho lwakutshanje kuxinzelelo lwegazi phantsi kolwalathiso lukagqirha.Kuphephe ukuyeka amayeza ngobumfama, kungenjalo i-hypertension iyakubulala kwaye ikubeke esichengeni.
Okwesibini, unyango lokuzilolonga alufanelekanga kumntu wonke.Ifanelekile kuphela kwizigulane ezinemilinganiselo yokuphakama okuqhelekileyo, inqanaba le-I kunye ne-II ye-hypertension, kunye nezinye izigulane ezine-stable III ze-hypertension.Ubuncinci inqanaba le-III lezigulana ezinoxinzelelo lwegazi olunoguquko olukhulu kuxinzelelo lwegazi, izigulana ezinoxinzelelo olukhulu lwegazi ezineengxaki ezinzulu (ezifana ne-arrhythmia enzima, tachycardia, vasospasm yobuchopho, ukusilela kwentliziyo, i-angina pectoris engazinzanga, ukusilela kwezintso), kunye nezigulana ezinoxinzelelo lwegazi olugqithisileyo ngexesha lokuzilolonga. , njengabo bangaphezulu kwe-220/110 Millimeter ye-mercury, akufanele benze umthambo, ngokukodwa ukuphumla.
Kwakhona, ngaphambi kokuba wenze umthambo, kufuneka udibane nogqirha kwaye ukhethe izinto ezifanelekileyo zokuzilolonga phantsi kolwalathiso lwabo.Unokubonisa ugqirha wakho idatha yakho ye-bp yemihla ngemihla evela kwi-yakho koomatshini boxinzelelo lwegazi abaqeqeshiweyo ukuze kubhengezwe.Musa ukuxelisa abanye ngokumfamekileyo.Kuya kufuneka wazi ukuba abantu bayahluka, kwaye okona kukufaneleyo yeyona nto ilungileyo.
A ixabiso elisebenzayo le-bp tensiometer iya kuba lukhetho lwakho olungcono.
