Me yasa Motsa jiki Zai Iya Rage Hawan Jini?
Tsarin motsa jiki wanda ya haifar da hauhawar jini ya ƙunshi abubuwa da yawa, kamar abubuwan neurohumoral, tsarin jijiyoyin jini da haɓakawa, nauyin jiki, da rage juriya na insulin.Musamman yana nunawa a cikin abubuwan da ke biyowa:
1. Motsa jiki na iya inganta aikin jijiya mai zaman kanta, rage tashin hankali na tsarin juyayi mai tausayi, rage sakin catecholamine, ko rage jin daɗin jikin mutum zuwa Catecholamine.
2. Motsa jiki na iya kara azanci ga mai karbar insulin, yana kara yawan 'cholesterol mai kyau' - Yawan lipoprotein mai yawa, yana rage matakin 'mummunan cholesterol' - ƙananan ƙarancin lipoprotein, da rage matakin Atherosclerosis.
3. Motsa jiki zai iya motsa tsokoki a ko'ina cikin jiki, inganta ƙwayar tsoka mai kauri, ƙara diamita na jini, haɓaka elasticity na bangon bututu, buɗe sassan layi a cikin gabobin kamar zuciya da kwakwalwa, ƙara yawan jini, da sauƙaƙe rage karfin jini.
4. Motsa jiki na iya kara yawan adadin wasu sinadarai masu amfani a cikin jiki, irin su Endorphins, serotonin, da dai sauransu, rage matakin plasma renin, Aldosterone da sauran abubuwan da ke da tasirin bugun jini, da rage hawan jini.
- Jijiya ko jin dadi shine babban dalilin hawan jini, kuma motsa jiki na iya daidaita motsin zuciyarmu, kawar da tashin hankali, damuwa, da jin dadi, wanda ke da amfani ga kwanciyar hankali na jini.
Wanne motsa jiki na iya rage hawan jini?
Ba duk wasanni ba ne ke da ikon rage hawan jini.Ayyukan motsa jiki kamar tafiya, tsere, keke, iyo, jinkirin raye-rayen zamantakewa, da motsa jiki na iya sauke wannan nauyi mai nauyi.Wadannan suna da daraja musamman
Shawarwari:
1. Tafiya.Mafi sauƙaƙa kuma mafi sauƙi na rage motsa jiki, amma ba kamar tafiya ta yau da kullun ba, yana buƙatar ɗan sauri sauri.
2. Jog.Ƙarin motsa jiki fiye da tafiya, dace da marasa lafiya marasa lafiya.Zai iya kaiwa matsakaicin bugun zuciya na 120-130 bugun minti daya.Riko da dogon lokaci na iya rage hawan jini a hankali, daidaita bugun jini, haɓaka aikin narkewar abinci, da rage alamun bayyanar cututtuka.Gudun gudu ya kamata ya kasance a hankali kuma lokaci ya kamata ya karu daga ƙasa;Yana da kyau a ɗauki minti 15-30 kowane lokaci.
3. Hawan keke.Motsa jiki mai jurewa wanda zai iya inganta aikin zuciya.Lokacin motsa jiki, yana da mahimmanci a kiyaye daidaitaccen matsayi, daidaita tsayin rikewa da wurin zama na keke, sanya ƙafafunku yadda ya kamata, da kuma taka ƙafar ƙafa tare da karfi.Ana ba da shawarar mintuna 30-60 a kowane zama, tare da matsakaicin saurin gudu.
4. Tai Chi.Wasu bincike sun nuna cewa matsakaitan hawan jini na masu shekaru 50 zuwa 89 da suka dade suna yin Taijiquan ya kai millimita 134/80 na mercury, wanda ya yi kasa da na masu shekaru daya da ba su yi Taijiquan ba (154). / 82 millimeter na mercury).
5. Yoga kuma yana da kyawun 'yin abu ɗaya', musamman dacewa ga mata masu fama da hauhawar jini.
- Motsi na kwance.Masana kimiyya sun nuna ta hanyar gwaje-gwajen cewa hawan jini na zamani na iya kasancewa da alaƙa da rayuwa ta gaskiya.Kashi biyu cikin uku na rayuwar mutum yana cikin yanayin tsaye, yayin da a manyan biranen, fiye da kashi uku cikin hudu na mutane suna cikin yanayin tsaye.Ayyukan kwanciya barci yana raguwa a kowace rana, kuma a tsawon lokaci, yana sa tsarin zuciya da jijiyoyin jini ya yi yawa kuma yana shafar tsarin hawan jini, yana daya daga cikin abubuwan da ke haifar da hawan jini.Don haka, motsa jiki akai-akai a kwance yana iya sarrafa hawan jini yadda ya kamata, kamar ninkaya, rarrafe, motsa jiki na kwance, da shafan hannu.
Motsa jiki marasa dacewa:
motsa jiki na anaerobic, irin su ƙarfin motsa jiki, gudu mai sauri, da dai sauransu, kamar sunkuyar da ƙasa da ƙarfi, ko canje-canje masu yawa a matsayin jiki, da kuma ayyukan riƙe numfashi na tilastawa, zai haifar da karuwa mai sauri da kuma karuwa a cikin hawan jini, wanda shine. mai yiwuwa ga hatsarori kuma ba za a iya yi ba.Bugu da kari, ya kamata a guji yin iyo a lokacin sanyi, raye-rayen yangko, da sauran ayyukan da za a iya yi.
Masu ciwon hawan jini kada su yi wanka mai zafi nan da nan bayan motsa jiki, in ba haka ba ruwan zafi na iya haifar da vasodilation na tsokoki da fata, yana haifar da adadin jini mai yawa daga gabobin ciki zuwa cikin tsokoki da fata, yana haifar da ischemia na zuciya da kwakwalwa.Hanyar da ta dace ita ce a fara hutu sannan a zabi hanyar wanka mai dumi, wanda ya kamata ya zama gajere kuma a kammala cikin minti 5-10.
Hanyoyi da yawa don motsa jiki na marasa lafiya masu hawan jini:
Da fari dai, hanyar da ta fi dacewa don magance hauhawar jini ita ce ta hanyar magani, yayin da sauran hanyoyin kwantar da hankali kawai hanyoyin taimako ne, kamar aikin motsa jiki.Tabbas, bayan wani lokaci na motsa jiki mai ma'ana, ana iya daidaita ma'aunin magani na asali bisa ga canje-canje na baya-bayan nan a cikin hawan jini a ƙarƙashin jagorancin likita.Ka guji dakatar da magani a makance, in ba haka ba hawan jini zai kashe ka kuma ya jefa ka cikin hadari.
Abu na biyu, maganin motsa jiki bai dace da kowa ba.Ya dace ne kawai ga marasa lafiya masu ƙimar tsayi na al'ada, hauhawar jini na mataki na I da II, da wasu marasa lafiya tare da barga matakin hawan jini na III.Aƙalla marasa lafiya mataki na uku marasa lafiya da hauhawar jini tare da manyan hauhawar jini a cikin hauhawar jini, marasa lafiya masu fama da hauhawar jini mai tsanani tare da rikice-rikice masu tsanani (kamar arrhythmia mai tsanani, tachycardia, vasospasm na cerebral, gazawar zuciya, angina pectoris mara ƙarfi, gazawar koda), da marasa lafiya da hauhawar jini yayin motsa jiki. , kamar wadanda ke sama da 220/110 Millimeter na mercury, kada su yi motsa jiki, musamman hutawa.
Har ila yau, kafin yin motsa jiki, ya kamata ku tuntuɓi likita kuma ku zaɓi abubuwan motsa jiki masu dacewa a ƙarƙashin jagorancin su.Kuna iya nuna wa likitan ku bayanan bp na yau da kullun daga naku ƙwararrun injin hawan jini don tunani.Kada ku yi koyi da wasu a makance.Ya kamata ku sani cewa daidaikun mutane suna da bambance-bambance daban-daban, kuma abin da ya dace da ku shine mafi kyau.
A Tasirin farashi mai ƙarfi bp tensiometer zai zama mafi kyawun zaɓinku.
