Ukunciphisa uxinzelelo lwegazi olubangelwa ukuzivocavoca umzimba kubandakanya iindlela ezininzi, kubandakanywa ukuphuculwa komsebenzi we-nervous system, impilo ye-vascular, ubunzima bomzimba, kunye ne-insulin sensitivity. Imiba ephambili ibandakanya:
I-Autonomic Nervous System Regulation: Ukuzivocavoca kunciphisa umsebenzi wenkqubo ye-nervous enovelwano, ukunciphisa amanqanaba e-catecholamine kunye novakalelo lomzimba kula mahomoni anxulumene noxinzelelo.
I-Cholesterol ephuculweyo kunye ne-Insulin Sensitivity: Umsebenzi womzimba wongeza amanqanaba 'e-cholesterol elungileyo' (i-HDL), yehlisa 'i-cholesterol embi' (LDL), kwaye yehlisa ukuxhathisa kwe-insulin, inceda ukuthintela i-atherosclerosis.
Ukuphuculwa kweMpilo yeVascular: Ukuzivocavoca rhoqo kwandisa i-blood vessel elasticity, kuphucula ukujikeleza, kunye nokuphucula ukuhanjiswa kwe-oksijini ngokwandisa imithwalo yegazi.
I-Hormonal Benefits: Ukuzilolonga kuphakamisa amanqanaba eekhemikhali eziluncedo njenge-endorphins kunye ne-serotonin ngelixa unciphisa izinto ezicinezelayo ezifana ne-renin kunye ne-aldosterone, ezinegalelo ekunciphiseni uxinzelelo lwegazi.
Ukunciphisa uxinzelelo: Umsebenzi womzimba unciphisa uxinzelelo, ixhala, kunye noxinzelelo lweemvakalelo, ukukhuthaza ukuzinza koxinzelelo lwegazi.
Ezona Zizilo zilungileyo zokuthoba uxinzelelo lwegazi
Ayiyiyo yonke imithambo efanelekileyo yokulawula uxinzelelo lwegazi. Imithambo yeAerobic yeyona isebenzayo kwaye ibandakanya:
Ukuhamba: Inketho elula, enempembelelo ephantsi; isantya esikhawulezayo siyacetyiswa ngeziphumo ezingcono.
Ukubaleka: Yongeza ukunyamezela kwentliziyo kunye nokuzinzisa uxinzelelo lwegazi. Qala ngokucothayo kwaye ujonge imizuzu eyi-15–30 ngeseshoni nganye.
Ukuhamba ngebhayisikile: Ukuphucula umsebenzi wentliziyo. Gcina ukuma okufanelekileyo kunye ne-pedal ngokulinganayo kwi-30-60 imizuzu ngesantya esiphakathi.
I-Tai Chi: Uphononongo lubonisa ixesha elide lokuziqhelanisa ne-Tai Chi linciphisa kakhulu uxinzelelo lwegazi kubantu abadala.
I-Yoga: Ilungele ukunciphisa uxinzelelo, ngakumbi kuluncedo kubasetyhini abanoxinzelelo lwegazi.
Ukuzivocavoca okuthe tye: Imisebenzi efana nokuqubha okanye i-gymnastic yokulala inciphisa uxinzelelo lwe-cardiovascular kwaye inceda ukulawula uxinzelelo lwegazi.
Imithambo omele uyiphephe
Imisebenzi ye-Anaerobic, efana nokuphakamisa ubunzima okanye ukubaleka ngokukhawuleza, kunye nemithambo ebandakanya utshintsho olugqithisileyo lwendawo okanye ukubamba umoya, inokunyusa kabukhali uxinzelelo lwegazi kwaye kufuneka ithintelwe. Imisebenzi efana nokuqubha ebusika kunye nokudanisa iyangko nayo ayikhuthazwa.
Iingcebiso zasemva kokuzilolonga kwiZigulana ezinoxinzelelo lwegazi
Gwema ukuhlamba okushushu ngokukhawuleza emva kokuzivocavoca, njengoko kunokubangela ukuhanjiswa kwegazi kwaye kukhokelela kwi-ischemia entliziyweni nasengqondweni. Endaweni yoko, phumla kuqala kwaye ukhethe ukuhlamba ngamanzi afudumeleyo okufutshane (imizuzu emi-5-10).
Hlala udibana nogqirha ngaphambi kokuba uqalise inkqubo yokuzivocavoca. Yabelana ngedatha yakho yoxinzelelo lwegazi ukusuka kwimonitha ethembekileyo yoxinzelelo lwegazi ukuze ufumane isikhokelo esilungiselelwe.
Izikhumbuzo Ezibalulekileyo
Amayeza Kuqala: Umthambo uncedisa amayeza kodwa awuthathi ndawo. Ungaze uyeke ukuthatha amayeza ngaphandle kokubonisana nogqirha.
Akunjalo kuwo wonke umntu: Unyango lokuzivocavoca lufanelekile kwizigulane ezine-Stage I kunye ne-II ye-hypertension ezinzileyo okanye iimeko ezithile ezizinzileyo ze-Stage III hypertension. Izigulane ezine-hypertension engazinzanga okanye ezinzima, i-arrhythmias, ukungaphumeleli kwentliziyo, okanye uxinzelelo lwegazi ngaphezu kwe-220 / 110 mmHg ngexesha lokuzivocavoca kufuneka zigweme umsebenzi womzimba.
Indlela Elungiselelweyo: Izicwangciso zomthambo kufuneka zibe ngumntu ngamnye. Oko kusebenza kwabanye kusenokungakufanelanga.
Beka iliso kwiMpilo yakho
A Ukubeka iliso kuxinzelelo lwegazi olusebenzayo kwaye oluchanekileyo luyimfuneko ekulandeleni inkqubela kunye nokuqinisekisa iindlela zokuzilolonga ezikhuselekileyo. Khetha izixhobo zeJoytech Healthcare zomgangatho wovavanyo oluthembekileyo.
