Kungani Ukuzivocavoca Kungehlisa Umfutho Wegazi?
Indlela yokuzivocavoca eyenziwe nge-hypotension ihlanganisa izici eziningi, njengezici ze-neurohumoral, ukwakheka kwe-vascular kanye nokusebenza kabusha, isisindo somzimba, nokunciphisa ukumelana ne-insulin.Kuboniswe ngokukhethekile kulezi zici ezilandelayo:
1. Ukuzivocavoca kungathuthukisa umsebenzi we-autonomic nerve, ukunciphisa ukungezwani kwesistimu yezinzwa ezizwelayo, ukunciphisa ukukhululwa kwe-catecholamine, noma ukunciphisa ukuzwela komzimba womuntu kuCatecholamine.
2. Ukuzivocavoca kungakhuphula ukuzwela kwe-insulin receptor, kwenyuse izinga 'cholesterol enhle' - High-density lipoprotein, kwehlise izinga 'cholesterol embi' - low-density lipoprotein, futhi kwehlise izinga le-Atherossteosis.
3. Ukuzivocavoca kungavivinya imisipha kuwo wonke umzimba, kukhuthaze ukujiya kwemicu yemisipha, kwandise ububanzi bemithambo yegazi, kuthuthukise ukunwebeka kodonga lwamashubhu, kuvuleleke ukujikeleza kwegazi ezithweni ezifana nenhliziyo nobuchopho, kukhulise ukugeleza kwegazi, futhi kusize ukunciphisa umfutho wegazi.
4. Ukuzivocavoca kungakhuphula ukugcwala kwamanye amakhemikhali anenzuzo emzimbeni, njenge-Endorphin, i-serotonin, njll., kunciphise izinga le-plasma renin, i-Aldosterone nezinye izinto ezinomphumela wokucindezela, futhi kunciphise ukucindezeleka kwegazi.
- Ukwethuka noma ukujabula okungokomzwelo kuyimbangela eyinhloko yomfutho wegazi ophakeme, futhi ukuvivinya umzimba kungamisa imizwelo, kudambise ukushuba, ukukhathazeka, nokujabula, okuzuzisa ukuzinza komfutho wegazi.
Iziphi izivivinyo ezingehlisa umfutho wegazi?
Akuyona yonke imidlalo enamandla okunciphisa umfutho wegazi.Ukuzivivinya kwe-aerobic kuphela njengokuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda, ukudansa komphakathi okuhamba kancane, kanye nokuzivocavoca okungathwala lo mthwalo onzima.Okulandelayo kuwufanele ngokukhethekile
Isincomo:
1. Hamba.Ukuzivocavoca okulula nokulula kakhulu kokwehlisa umfutho wegazi, kodwa ngokungafani nokuhamba okuvamile, kudinga ijubane elisheshayo.
2. Jog.Ukuzivocavoca okuningi kunokuhamba, kulungele iziguli ezithambile.Ingakwazi ukufeza ukushaya kwenhliziyo okukhulu kwe-120-130 beats ngomzuzu.Ukubambelela isikhathi eside kunganciphisa kancane kancane umfutho wegazi, kuqinise ukushaya kwenhliziyo, kuthuthukise ukusebenza kokugaya ukudla, futhi kudambise izimpawu.Ukugijima kufanele kuhambe kancane futhi isikhathi kufanele sikhuphuke sisuka ngaphansi;Kunconywa ukuthatha imizuzu engu-15-30 isikhathi ngasinye.
3. Ukugibela ibhayisikili.Ukuzivocavoca okukhuthazela okungathuthukisa umsebenzi wenhliziyo.Lapho uzivocavoca, kubalulekile ukugcina ukuma ngendlela efanele, ulungise ukuphakama kwesibambo nesihlalo sebhayisikili, umise izinyawo zakho ngendlela efanele, bese unyathela ibhodi lezinyawo ngamandla alinganayo.Kunconywa imizuzu engu-30-60 iseshini ngayinye, ngesivinini esimaphakathi.
4. I-Tai Chi.Olunye ucwaningo luye lwabonisa ukuthi isilinganiso somfutho wegazi wabantu abaneminyaka engama-50 kuya kwengama-89 abenze i-Taijiquan isikhathi eside yi-134/80 Millimeter ye-mercury, ephansi kakhulu kunaleyo yeminyaka efanayo abantu abangazange basebenzise i-Taijiquan (154). / 82 Amilimitha we-mercury).
5. I-Yoga ibuye ibe nobuhle 'bokwenza into efanayo', ikakhulukazi ifanele iziguli zesifazane ezinomfutho wegazi ophezulu.
- Ukunyakaza okuvundlile.Ososayensi baye babonisa ngokuhlola ukuthi umfutho wegazi ophakeme wabantu banamuhla ungase uhlobene nokuphila okuqotho.Izingxenye ezimbili kwezintathu zokuphila komuntu zimi mpo, kuyilapho emadolobheni amakhulu, abantu abangaphezu kwezingxenye ezintathu kwezine basesimweni sokuma mpo.Umsebenzi wokulala uyancipha usuku nosuku, futhi ngokuhamba kwesikhathi, kubangela ukuthi isimiso senhliziyo nemithambo yegazi sigcwale futhi sithinte ukulawulwa komfutho wegazi, sibe esinye sezimbangela zokwanda komfutho wegazi.Ngakho-ke, ukuvivinya umzimba okuvundlile njalo kungalawula ngempumelelo umfutho wegazi, njengokubhukuda, ukukhasa, ama-gymnastics angenhla, kanye nokusula phansi ngesandla.
Ukuzivocavoca okungafanelekile:
Ukuzivocavoca kwe-Anaerobic, njengemidlalo yamandla, ukugijima ngokushesha, njll., njengokugoba kakhulu, noma izinguquko ezidlulele endaweni yomzimba, kanye nemisebenzi yokubamba umoya ngempoqo, kuzoholela ekwenyukeni okusheshayo nokukhulu komfutho wegazi, okuyiwo ethambekele ezingozini futhi ayikwazi ukwenziwa.Ngaphezu kwalokho, ukubhukuda ebusika, ukudansa kwe-yangko, neminye imisebenzi kufanele futhi kugwenywe ngangokunokwenzeka.
Iziguli ezinomfutho wegazi ophakeme akufanele zigeze ngamanzi ashisayo ngokushesha ngemva kokuzivocavoca, ngaphandle kwalokho amanzi ashisayo angabangela i-vasodilation yemisipha nesikhumba, okwenza inani elikhulu legazi elivela ezithweni zangaphakathi ligeleze emisipha nasesikhumbeni, okuholela ku-ischemia yenhliziyo nobuchopho.Indlela efanele iwukuba uthathe ikhefu kuqala bese ukhetha indlela yokugeza amanzi afudumele, okufanele ibe mfushane futhi igcwaliswe kungakapheli imizuzu emi-5-10.
Amathiphu amaningana wokuzivocavoca kweziguli ezine-hypertensive:
Okokuqala, indlela ephumelela kakhulu yokubhekana nomfutho wegazi ophakeme iwukusebenzisa imithi, kuyilapho ezinye izindlela zokwelapha ziyizindlela ezisizayo, njengokwelapha ngokuzivocavoca.Yiqiniso, ngemva kwesikhathi sokuvivinya umzimba okunengqondo, isilinganiso somuthi sokuqala singashintshwa ngokusekelwe ezinguqukweni zakamuva zomfutho wegazi ngaphansi kokuqondisa kukadokotela.Gwema ukuyeka imithi ngobumpumputhe, ngaphandle kwalokho i-hypertension izokubulala futhi ikubeke engozini.
Okwesibili, ukwelapha ngokuzivocavoca akufanelekile kuwo wonke umuntu.Ifanele kuphela iziguli ezinezilinganiso zobude obujwayelekile, umfutho wegazi ophakeme wesigaba I no-II, kanye nezinye iziguli ezine-hypertension yesigaba III ezinzile.Okungenani iziguli ezinomfutho wegazi ophakeme wesigaba III ezinokushintshashintsha okukhulu komfutho wegazi, iziguli ezinomfutho wegazi ophakeme ezinezinkinga ezinkulu (ezifana ne-arrhythmia enzima, i-tachycardia, i-cerebral vasospasm, ukwehluleka kwenhliziyo, i-angina pectoris engazinzile, ukwehluleka kwezinso), kanye neziguli ezinomfutho wegazi owedlulele ngesikhathi sokuzivocavoca. , njengalezo ezingaphezulu kuka-220/110 Millimeter we-mercury, akufanele zivocavoce, ikakhulukazi ukuphumula.
Nalapha futhi, ngaphambi kokuzivocavoca, kufanele uthintane nodokotela futhi ukhethe izinto ezifanele zokuzivocavoca ngaphansi kokuqondisa kwakhe.Ungabonisa udokotela wakho idatha yakho ye-bp yansuku zonke evela kweyakho imishini yobuchwepheshe bomfutho wegazi ukuze isetshenziswe.Ungalingisi abanye ngokunganaki.Kufanele wazi ukuthi abantu banokuhlukana komuntu ngamunye, futhi okufanelana nawe kungcono kakhulu.
A I-bp tensiometer ebizayo izoba yisinqumo sakho esingcono.
