Ungayilawula kanjani ingcindezi ngokuvivinya umzimba

-Delile

• Ukuqeqeshelwa ukulawula umfutho wegazi ophakeme
• Izinzuzo zokuvivinya umfutho wegazi ophakeme
• Izimpawu zokuthi kufanele uyeke ukuzivocavoca umzimba

Ukuvivinya umzimba njalo kuyindlela enhle yokulawula umfutho wegazi ophakeme, obizwa nangokuthi umfutho wegazi ophakeme, ngoba uthanda ukujikeleza kwegazi, kwandisa amandla enhliziyo futhi kuthuthukise namandla okuphefumula. Eminye yemisebenzi enconywayo ukuhamba, ukubhukuda, ukuvivinya umzimba emanzini nokuqeqesha isisindo okungenani kathathu ngesonto okungenani imizuzu engama-30.

Kodwa-ke, ngaphambi kokuqala ukuzivocavoca umzimba, kubalulekile ukuthi umuntu one-hypertension aye kudokotela ayohlolwa okujwayelekile, kufaka phakathi ukuhlolwa kwegazi nenhliziyo ukubona ukuthi uyakwazi yini ukuzivocavoca ngaphandle kwemikhawulo futhi, ngaphambi kokuba umsebenzi ngamunye ulinganise ingcindezi futhi qala umsebenzi kuphela uma ingcindezi ingaphansi kuka-140/90 mmHg.

Ngaphezu kokuzivocavoca umzimba, kubalulekile ukugcina ukudla okunomsoco nokunempilo, usawoti omncane, ngaphandle kwamasoseji nokudla okulula futhi, kokunye, usebenzisa ukusetshenziswa kwemithi ekhonjiswe ngudokotela ukwehlisa ingcindezi, okusiza ukugcina ingcindezi ngaphakathi kwamanani ajwayelekile, angama-120/80 mmHg.

Ukuqeqeshelwa ukulawula umfutho wegazi ophakeme

Ukwehlisa ingcindezi, kufanele kwenziwe imisebenzi yansuku zonke enikela ekwehliseni izinga lokushaya kwenhliziyo, yenyuse amandla enhliziyo futhi yenze kube lula ukuphefumula. Ngakho-ke, ukuze ulawule umfutho wegazi ophezulu, kufanele kwenziwe lokhu okulandelayo:

• Ukuzivocavoca umzimba kwe-Aerobic, njengokuhamba, ukubhukuda, ukudansa noma ukuhamba ngebhayisikili, isibonelo, okungenani ama-3 ngesonto okungenani imizuzu engama-30 ekukhanyeni ukuya ekulinganiseni ngamandla okwandisa amandla we-cardiorespiratory;
• Ukuzivocavoca kwe-Anaerobic, okungenani ama-2 ngesonto futhi okungabandakanya ukuvivinya umzimba nokusiza ekuqiniseni imisipha, ukwenza izivivinyo ezi-8 kuye kwezingu-10 ngokuphindaphinda okuningi, phakathi kuka-15 no-20, kodwa amasethi ambalwa futhi anamaqoqo, 1 kuye ku-2, ngokwesibonelo.

Kubalulekile ukuthi umuntu onomfutho wegazi ophakeme enze imisebenzi yomzimba ngokuyalelwa ngumfundisi, njengoba kungenzeka ukulawula ukwehluka kwengcindezi, isigqi nokushaya kwenhliziyo, ngaphezu kokuvimbela umfutho wegazi ukuthi ukhuphuke kakhulu ngesikhathi sokuzivocavoca. umzamo.

Izinzuzo zokuvivinya umfutho wegazi ophakeme

Ngokujwayela ukwenza imisebenzi ebonakalayo, kungenzeka ukuthi umfutho wegazi wehle lapho uphumula, ngesikhathi sokuzivocavoca nangemva kokuzivocavoca, futhi wehle usuka ku-7 kuye ku-10 mmHg maqondana namanani okucindezela okuqala. Ngaphezu kwalokho, ngenxa yokulawulwa kwengcindezi yegazi, kunentuthuko kumandla okuphefumula nokwanda kwamandla enhliziyo, okukhuthaza impilo.

Umphumela wokuzivocavoca umzimba usebenza ngempumelelo ngezigaba eziphansi noma ezilinganiselayo zomfutho wegazi ophezulu, kwezinye izimo ukugwema ukusetshenziswa kwezidakamizwa ukwehlisa ingcindezi ekhonjiswe ngudokotela noma okuholela ekwehleni komthamo wemithi eqeda umfutho wegazi odingekile ukulawula isifo.

Buka le vidiyo bese uhlole amanye amathiphu wokulawula umfutho wegazi ophezulu:

Izimpawu zokuthi kufanele uyeke ukuzivocavoca umzimba

Abanye abantu, ikakhulukazi labo abangajwayele ukuzivocavoca umzimba, bangakhombisa izimpawu ezithile futhi bakhombise ukuthi kungcono ukuyeka ukusebenza komzimba, njengokuqaqamba ikhanda okunesiyezi, ukubona kabili, ukopha emakhaleni, ukukhala endlebeni futhi ngizizwe ngigula.

Ngemuva kokuvela kwezimpawu nezimpawu, kubalulekile ukukala umfutho wegazi ukubona ukuthi ukuzivocavoca kufanele kumiswe yini nokuthi kunesidingo yini sokuthi lowo muntu aye esibhedlela. Ngesikhathi sokulinganisa, uma kutholakala ukuthi ingcindezi enkulu, okuyiyo yokuqala ukuvela kumonitha, isondele ku-200 mmHg, kuyadingeka ukuthi uyeke ukwenza lo msebenzi, ngoba kunethuba elikhulu lokuthola inkinga yenhliziyo. Bese ulinda ukuthi ingcindezi yehle kancane, bese inani kufanele libe ngaphansi ngemuva kwemizuzu engu-30 yokuphumula.

Ngaphezu kwalokho, isiguli esine-hypertension kufanele ngaso sonke isikhathi silinganise ingcindezi ngaphambi kokuqala noma yimuphi umsebenzi ukuze sazi ukuthi siyakwazi yini ukuzivocavoca, futhi kufanele siqale ukuzivocavoca umzimba uma sinengcindezi engaphansi kuka-140/90 mmHg. Yazi ezinye izimpawu zomfutho wegazi ophakeme.