Ida mwoyo wako.
Parizvino, chokwadi munhu wese anoziva kuti kurovedza muviri kwakanakira mwoyo. "Nguva dzose, kurovedza muviri kwakadzikama kunobatsira mwoyo nekugadzirisa zvinhu zvinokuvadza zvinozivikanwa kuti zvinokonzera chirwere chemwoyo," anodaro Dr. Jeff Tyler, chiremba wemwoyo anopindira uye wehutano ane Providence St. Joseph Hospital muOrange County, California.
Exercise
Inoderedza cholesterol.
Inoderedza BP.
Inovandudza shuga yeropa.
Inoderedza kuzvimba.
Sokutsanangura kunoita murovedzi wohunhu wokuNew York Carlos Torres: “Mwoyo wako wakafanana nebhatiri romuviri wako, uye kurovedza muviri kunowedzera upenyu hwebhatiri rako nokubuda. Imhaka yekuti kurovedza muviri kunodzidzisa moyo wako kubata kushushikana kwakawanda uye kunodzidzisa moyo wako kutamisa ropa kubva pamoyo wako kuenda kune dzimwe nhengo zviri nyore. Mwoyo wako unodzidza kudhonza okisijeni yakawanda kubva muropa rako ichikupa simba rakawanda zuva rese. ”
Asi, pane dzimwe nguva apo kurovedza muviri kunogona kutyisidzira hutano hwemoyo.
Ungazive here zviratidzo kuti inguva yekumira maekisesaizi nekukasika wonanga kuchipatara?
1. Hauna kubvunza chiremba wako.
Kana iwe uri panjodzi yechirwere chemoyo, zvakakosha kuti utaure nachiremba wako usati watanga chirongwa chekurovedza muviri, Drezner anodaro. Semuenzaniso, chiremba wako anogona kupa nhungamiro chaiyo kuitira kuti iwe ugone kurovedza muviri zvakachengeteka mushure mekurwadziwa kwemoyo.
Zvinokonzera njodzi yechirwere chemoyo zvinosanganisira:
- Hypertension.
- High cholesterol.
- Chirwere cheshuga.
- Nhoroondo yekusvuta.
- Nhoroondo yemhuri yechirwere chemoyo, chirwere chemoyo kana kufa kamwe kamwe kubva kudambudziko remoyo.
- Zvose zviri pamusoro.
Vatambi vechidiki vanofanirwa kuongororwa mamiriro emoyo, zvakare. “Njodzi yakaipisisa kupfuura dzose rufu rwakamwe kamwe munhandare,” anodaro Drezner, anonangidzira ngwariro pakudzivirira kufa kwomwoyo kamwe kamwe muvatambi vaduku.
Tyler anoti vazhinji vevarwere vake havadi kumwe kuongororwa vasati vatanga chirongwa chekurovedza muviri, asi "avo vane chirwere chemoyo chinozivikanwa kana njodzi dzechirwere chemoyo senge chirwere cheshuga kana chirwere cheitsvo vanowanzobatsirwa kubva mukuongororwa kwakadzama kwekurapa kuti vave nechokwadi. vakachengeteka kuti vatange kurovedza muviri.”
Anowedzera kuti “chero ani anenge aona zviratidzo zvakadai sekumanikidzwa kwechipfuva kana kurwadziwa, kuneta kusingawanzoitiki, kutadza kufema zvakanaka, kurova kana kuita dzungu anofanira kutaura nachiremba wake asati atanga kurovedza muviri.”
2. Iwe unobva paziro kuenda pazana.
Sezvineiwo, vanhu vasina chimiro vanogona kubatsirwa zvakanyanya kubva mukurovedza muviri variwo panjodzi huru yedambudziko remoyo kamwe kamwe pavanenge vachishanda. Ndicho chikonzero nei zvichikosha “kumhanya-mhanya, usakurumidza kuita zvakawandisa uye iva nechokwadi chokuti unopa muviri wako nguva yokuzorora pakati pokurovedza muviri,” anodaro Dr. Martha Gulati, mupepeti mukuru weCardioSmart, American College of Cardiology’s. chirongwa chedzidzo yevarwere.
"Kana iwe ukabatwa mumamiriro ezvinhu apo iwe uri kuita zvakanyanya nekukurumidza, ndicho chimwe chikonzero nei uchifanira kutora danho shure uye kufunga pamusoro pezvauri kuita," anodaro Dr. Mark Conroy, mushonga wekukurumidzira uye chiremba wemishonga yemitambo neOhio State University Wexner Medical Center muColumbus. "Chero nguva yaunotanga kurovedza muviri kana kudzoreredza zviitwa, kudzoka zvishoma nezvishoma mamiriro ezvinhu ari nani pane kungosvetuka nemusoro mune chimwe chiitiko."
3. Kurova kwemoyo wako hakudziki nekuzorora.
Torres anoti zvakakosha "kuteerera kurova kwemwoyo wako" panguva yese yekurovedza muviri kwako kuti ugare uchitarisa kuti irikutevera here nekuedza kwauri kuisa. pasi panguva dzekuzorora. Kana kurova kwemwoyo wako kuri kuramba kwakakwirisa kana kurova zvisina mutinhimira, inguva yekumira.”
4. Unonzwa kurwadziwa muchipfuva.
"Kurwadziwa muchipfuva hakumbofi kwakajairwa kana kutarisirwa," anodaro Gulati, zvakare mukuru wechikamu checardiology paYunivhesiti yeArizona College of Medicine, uyo anoti, muzviitiko zvisingawanzo, kurovedza muviri kunogona kukonzera chirwere chemoyo. Kana iwe uchinzwa kurwadziwa muchipfuva kana kumanikidzwa - kunyanya pamwe chete nekusvotwa, kurutsa, dzungu, kupera kwekufema kana kudikitira zvakanyanya - rega kushanda nekukurumidza uye fonera 911, Gulati anopa zano.
5. Unoerekana watadza kufema.
Kana kufema kwako kusingakurumidze paunenge uchisimbisa muviri, unenge usiri kushanda nesimba zvakakwana. Asi pane musiyano pakati pekushaya kufema nekuda kwekurovedza muviri uye kupfupika kwemweya nekuda kwechirwere chemoyo chinogona kuitika, kutadza kwemoyo, kurovedza muviri-induced asthma kana chimwe chimiro.
"Kana paine chiitiko kana nhanho yaunogona kuita zviri nyore uye wobva wabatwa nemweya ... rega kuita maekisesaizi uone chiremba wako," Gulati anodaro.
6. Unonzwa dzungu.
Zvingangodaro, wakazvimanikidza zvakanyanya kana kuti hauna kudya kana kunwa zvakakwana usati waita maekisesaizi. Asi kana kumira uchitsvaga mvura kana tudyo zvisingabatsire – kana kuti kuchena musoro kuchiperekedzwa nekudikitira zvakanyanya, kuvhiringika kana kupera simba – ungangoda rubatsiro rwechimbichimbi. Zviratidzo izvi zvinogona kuva chiratidzo chekupererwa nemvura, chirwere cheshuga, dambudziko reBP kana dambudziko retsinga. Dzungu rinogonawo kuratidza dambudziko revhavha yemwoyo, Gulati anodaro.
"Hapana kurovedza muviri kunofanira kuita kuti unzwe dzungu kana kureruka," anodaro Torres. “Icho chiratidzo chechokwadi chekuti chimwe chinhu hachina kunaka, ungave uri kuita zvakawandisa kana kuti hauna mvura yakakwana.”
7. Makumbo ako anorovera.
Cramps inoita kunge isina mhosva zvakakwana, asi haifanirwe kufuratirwa. Makumbo emakumbo panguva yekurovedza muviri anogona kuratidza kupindirana kwe claudication, kana kuvharika kwetsinga huru yegumbo rako, uye kubvumidza kanenge kutaura nachiremba wako.
Makombi anogonawo kuitika mumaoko, uye zvisinei kuti anoitika kupi, "kana iwe uchipwanya, ndicho chikonzero chekumira, izvo hazvifanirwe kugara zvine chekuita nemoyo," anodaro Conroy.
Kunyangwe chikonzero chaicho nei ma cramps achiitika haanzwisisike zvizere, anofungidzirwa kuti ane chekuita nekupererwa nemvura kana kusaenzana kwe electrolyte. "Ini ndinofunga zvakachengeteka kutaura chikonzero chekutanga nei vanhu vachizotanga kuomeswa nekupererwa nemvura," anodaro. Kuderera kwe potassium mazinga kunogonawo kuva hosha.
Kupererwa nemvura mumuviri kunogona kuve nyaya hombe kumuviri wese, saka kunyanya kana "uri kunze mukupisa uye uchinzwa sekuti makumbo ako ari kutsika, haisi nguva yekusundidzira. Unofanira kurega zvauri kuita.”
Kuti abvise marwadzo, Conroy anokurudzira "kuitonhodza." Anokurudzira kuputira tauro nyoro rave mufiriji kana firiji kutenderedza nzvimbo yakakanganiswa kana kuisa ice pack. Anokurudzirawo kukwiza mhasuru yakamanikana iwe uchiitambanudza.
8. Kurova kwemoyo wako kwakashata.
Kana iwe uine atrial fibrillation, iyo isingaite kurova kwemoyo, kana imwe moyo rhythm kusagadzikana, zvakakosha kutarisisa kurova kwemoyo wako uye kutsvaga rubatsiro rwekukurumidzira kana zviratidzo zvikaitika. Mamiriro akadai anogona kunzwa sekupuruzira kana kurovera muchipfuva uye zvinoda kurapwa.
9. Dikita rako rinowedzera kamwe kamwe.
Kana iwe ukaona "kuwedzera kukuru kwedikita paunenge uchiita kurovedza muviri izvo kazhinji zvisingakonzere huwandu ihwohwo," icho chinogona kunge chiri chiratidzo chedambudziko, Torres anodaro. "Kudikitira inzira yedu yekutonhodza muviri uye kana muviri wadzvanyirirwa, zvinowanza."
Saka, kana usingakwanise kutsanangura kuwedzera dikita nekubuda kwemamiriro ekunze, zviri nani kumbozorora woona kana paine chinhu chakakomba chiri kutamba.
Nguva yekutumira: Jun-02-2022