Rage yawan hawan jini da motsa jiki ya haifar ya ƙunshi hanyoyi da yawa, ciki har da inganta aikin tsarin juyayi, lafiyar jijiyoyin jini, nauyin jiki, da fahimtar insulin. Manyan abubuwan sun haɗa da:
Tsarin Tsarin Jijiya Mai Sauƙi: Motsa jiki yana rage ayyukan tsarin juyayi na tausayi, rage matakan catecholamine da ji na jiki ga waɗannan ƙwayoyin cuta masu alaƙa da damuwa.
Ingantaccen Cholesterol da Insulin Sensitivity: Ayyukan jiki yana haɓaka matakan 'cholesterol mai kyau' (HDL), yana rage 'bad cholesterol' (LDL), kuma yana rage juriya na insulin, yana taimakawa hana atherosclerosis.
Ingantattun Lafiyar Jijiyoyin Jiji: motsa jiki na yau da kullun yana ƙara elasticity na jini, inganta wurare dabam dabam, da haɓaka isar da iskar oxygen ta hanyar faɗaɗa hanyoyin jini.
Amfanin Hormonal: Motsa jiki yana haɓaka matakan sinadarai masu fa'ida kamar endorphins da serotonin yayin da rage abubuwa masu matsi kamar renin da aldosterone, suna ba da gudummawa ga rage hawan jini.
Taimakon damuwa: Ayyukan jiki yana rage tashin hankali, damuwa, da damuwa na tunani, yana inganta kwanciyar hankali na jini.
Mafi Kyawun Motsa Jini Don Rage Hawan Jini
Ba duk motsa jiki ba ne ya dace don sarrafa hauhawar jini. Ayyukan motsa jiki na motsa jiki sune mafi tasiri kuma sun haɗa da:
Tafiya: Zaɓin mai sauƙi, ƙananan tasiri; Ana ba da shawarar saurin sauri don ingantacciyar sakamako.
Gudun gudu: Yana ƙara juriya na zuciya da jijiyoyin jini kuma yana daidaita hawan jini. Fara a hankali kuma kuyi nufin minti 15-30 a kowane zama.
Keke keke: Yana inganta aikin zuciya da jijiyoyin jini. Tsaya daidaitaccen matsayi da feda a ko'ina na tsawon mintuna 30-60 a matsakaicin taki.
Tai Chi: Nazarin ya nuna aikin Tai Chi na dogon lokaci yana rage hawan jini a cikin manya.
Yoga: Yana da kyau don rage damuwa, musamman amfani ga mata masu fama da hauhawar jini.
Motsa jiki: Ayyuka kamar ninkaya ko wasan motsa jiki na kwance suna rage ciwon zuciya da kuma taimakawa sarrafa hawan jini.
Motsa jiki don Gujewa
Ayyukan anaerobic, kamar ɗagawa mai nauyi ko gudu mai sauri, da atisayen da suka haɗa da sauye-sauyen matsayi da yawa ko riƙewar numfashi, na iya ɗaga hawan jini sosai kuma yakamata a guji su. Har ila yau, ba a ba da shawarar ayyuka kamar wasan ninkaya na hunturu da rawa yangko ba.
Shawarwari na Motsa Jiki ga Marasa Lafiyar Hawan Jini
A guji yin wanka mai zafi nan da nan bayan motsa jiki, saboda yana iya haifar da sake rarraba jini kuma yana haifar da ischemia a cikin zuciya da kwakwalwa. Madadin haka, hutawa da farko kuma zaɓi ɗan gajeren wanka na ruwan dumi (minti 5-10).
Koyaushe tuntuɓi likita kafin fara shirin motsa jiki. Raba bayanan hawan jinin ku daga amintaccen mai lura da hawan jini don ingantacciyar jagora.
Muhimman Tunatarwa
Magani Na Farko: Motsa jiki yana cika magani amma baya maye gurbinsa. Kada a daina shan magani ba tare da tuntubar likita ba.
Ba don kowa da kowa ba: Maganin motsa jiki ya dace da marasa lafiya da kwanciyar hankali Stage I da II hauhawar jini ko wasu lokuta na barga Stage III hauhawar jini. Marasa lafiya tare da hauhawar jini mara ƙarfi ko mai tsanani, arrhythmias, gazawar zuciya, ko hawan jini sama da 220/110 mmHg yayin motsa jiki yakamata su guji motsa jiki.
Hanyar da aka Keɓance: Dole ne a keɓance tsare-tsaren motsa jiki. Abin da ke aiki ga wasu bazai dace da ku ba.
Kula da Lafiyar ku
A mai tsada mai tsada da ingantaccen duban hawan jini yana da mahimmanci don bin diddigin ci gaba da tabbatar da ayyukan motsa jiki masu aminci. Zaɓi na'urori masu darajar sana'a na Joytech Healthcare don ingantaccen sa ido kan lafiya.
