Unoziva kuti mwoyo wako ndeyei? Mhinduro iyoyo inogona kunge isiri nyore. Pane mukanano wakanaka kuti moyo wako uri kukurumidza kukurumidza kupfuura iwe.
Maererano neU.S. Centers for Disease Control nekudzivirira, hafu yevarume vakuru uye 20 muzana yevakadzi vakuru munyika ino vane mwoyo yakakura makore mashanu kupfuura nguva yavo yezviitiko. Mune matema, kupera kuri kukwira makore 11.
Sei nyaya iyi? Nokuti "mukuru" moyo wako, inowedzera dambudziko rako rekurwadziwa kwepfungwa, kurohwa ("brain attack"), nezvimwe zvinetso zvakabatana. Mwoyo yakwegura inowanzova nemagetsi anorema uye akaenzana, akaomeswa uye akasimba mishonga, kusagadzikana mumutambo wekutengesa, uye magetsi asingabatsiri.
Chii Chinoita Kuti Mwoyo Uve 'Wakwegura'?
Kunyange zvazvo majini angakonzera, ndizvo zvinokonzerwa nechirwere chepfungwa chinokonzera mwoyo kuti uve nemakore mashoma. Izvo zvinowedzera ngozi kune zvaunayo, uye zvakanyanya kuipa, mukuru wako mwoyo. Kunyange zvazvo imwe yeiyi isingashandurwi, vazhinji vari pasi pekutonga kwako. Izvi zvinokonzera ngozi zvinosanganisira:
- Chronological age. Dambudziko rehutano hwemwoyo rinotanga kumuka mushure memakore makumi mashanu nemashanu semidziyo yeropa inotanga kuomesa uye kuiswa kwemazuva ose mukati memishonga inotanga kuvhara ropa.
- Gender. Varume vane chirwere chemoyo makore anenge 10 apfuura muupenyu muupenyu hwevakadzi. Vakadzi vanowanzochengetedzwa ne-estrogen kusvikira mushure mekuguma-apo mwoyo yavo inotarisana neyemunhu.
- Nhoroondo yemhuri. Dambudziko rako rehutano hwemoyo rinowedzera kana baba vako kana mukoma wako akawanikwa aine iyo vasati vava nemakore makumi mashanu nemashanu kana amai vako kana hanzvadzi yako vasati vava nemakore makumi matanhatu nemashanu.
- Ropa rinodzvinyirira. Mwoyo wako wakafanana nekuwedzerwa kweropa yako inokwira kudarika 120/80 mm Hg.
- Cholesterol. Iyo yakakwirira cholesterol yako yepamusoro, mukuru iwe mwoyo wako.
- Kusvuta . Chero huwandu hwekusvuta hunomutsa dambudziko rekurwadziwa kwemoyo. Kunyange kutaridzirwa utsi hwechipiri kunogona kuva nengozi.
- Weight . Kuwedzera kuwedzera kunonetsa pamwoyo wako mususu.
- Chirwere cheshuga. Kuva nechirwere cheshuga kana kuti prediabetes kunokuisa pangozi huru yezvinetso zvemoyo.
Dzorerai Clock Pamwoyo Wako
Kukwegura hakurevi kuti haugoni kuva nemoyo wakagwinya. Iwe hausati wakwegura kuti udzikise ngozi yako-uye makore ako emwoyo. Hezvino zvinhu zvinomwe zvaunogona kuita kuti upe mwoyo wako kukura kwevechidiki:
1. Tora utungamiriri hwezvirwere zvisingaperi kana mamiriro ezvinhu. Zvinetso zvakawanda vanhu vakwegura vane mwoyo yavo nemidziyo yeropa inokonzerwa nedzimwe zvirwere zvinosangana nekukwegura, panzvimbo yekwegura. Semuenzaniso, hazvishamisi kukudziridza kuwedzera kweropa apo iwe uine makore-uye ichi ndicho chinozivikanwa chinokonzerwa nechirwere chemwoyo.
Kuchengetedza ropa rako muhutano hwakakwana kunogona kuderedza ngozi yako. Izvo zvinoenda kune chirwere cheshuga nepamusoro cholesterol control. Dzimwe zvirwere, zvakadai sechirwere chetachiona, nemimwe mishonga inogona kuderedza mwoyo. Iva nekuongorora nguva dzose, tevera chirongwa chechirongwa chechirwere chako, uye tora mishonga yako sezvaunorayirwa.
2. Chengetedza uremu hunokosha . Panzvimbo pokutsvaga kudya kwefodya, edza kudya zvimwe zvokudya zvinokubatsira iwe-zvakadai semasitoni, majikiji, makungu, uye maorivhi-uye zvishoma pane izvo zvakashata kwauri.
Uyewo, wedzera kudya kwako kwezuva nezuva kwezvibereko nemiriwo, udye zvakawanda zvefiber, uye uchitengesa nyama tsvuku yehove, huku, uye legumes.
Iwe haufaniri kubvisa zvokudya zvako zvaunofarira zvizere, asi iwe unofanirwa kudzivisa mafuta anotenga uye kudya mafuta akazara, munyu, uye shuga yakanatswa zvishoma. Kana uchida kurasikirwa nehutemi, chengetedza zvakare pakati-kudya zvokudya kana kupedza zvikamu zvezvokudya zvako zvaunoda.
3. Iva nesimba . Mwoyo mutsara, saka unoda kurasikirwa kuti uchengetedze. Kuita muviri kunowedzera simba rako rokumera uye rinobatsira kutora okisijeni mumuviri wako wose. Kudzidzira nguva dzose kunobatsira kuchengetedza uremu uye kuwedzerwa kweropa pasi pesimba uye kunoderedza kushushikana.
Hazvina kunonoka kuti utange chirongwa chekuvhiya. Tarisa purogiramu yakarongeka zvakananga kuvanhu vakwegura. Kunyangwe purogiramu inofamba yekufamba inogona kufamba nenzira yakareba yekuvandudza utano hwemwoyo wako. Dzivisa kupedza maawa akawanda zuva uchingogara uye uronga hurongwa hwekushandisa mashomanana makumi maviri kusvika ku30 maminitsi mashanu kanomwe pavhiki, kunyange kana muchikamu chakaparadzaniswa.
Kana iwe uine hutano hunoita kuti utano huve hwakaoma, tsvaga chirongwa chekuita muviri chinoshandiswa chinonyanya kukoshesa unyanzvi hwako. Zvino taura nachiremba wako kuti ave nechokwadi chokuti une hutano hwakakwana zvokuti utange purogiramu yaunofunga.
4. Rega kusvuta. Izvi hazvibvumirwi! Zvinonyatsokosha kudzivirira mwoyo wako. Kusvuta ndicho chikonzero chinokonzerwa ne atherosclerosis-chirwere chinokonzera kubata mukati mako mumatombo ako. Chidimbu chacho chinoita kuti ropa riyerere kusvika pamwoyo wako uye dzimwe nhengo uye rinogona kuparara, zvichiita kuti chivharo chinodzivirira kuteura ropa zvakakwana. Izvi zvinogona kutungamirira kukurwara kwemwoyo, kurohwa, kana kushaya mafungiro.
Ngarave dzinodhaka zvikuru uye kurega zvakaoma. Munhu akawandisa anoedza kanomwe katatu asati apedza. Mikana yako yekubudirira inowedzera kana iwe ukashandisa zvitatu zvakasiyana-siyana-kusvuta kushandiswa panguva imwe chete. Udza chiremba wako iwe unoda kusiya uye kukumbira hurongwa.
5. Usanwa doro rakawandisa. Period.
6. Ongorora nguva dzose . Nguva dzose miedzo inosanganisira kuongorora ropa kunogona kubatsira kuziva matambudziko emwoyo vasati vaita chirwere chemwoyo kana kurohwa. Iyi miedzo inofanira kutanga muhupenyu uye ienderere mberi. Iva nechokwadi chokuti unonzwisisa kuti unofanirwa sei kutora mishonga yako uye uine kuongorora ropa, kunyanya kana uine chirwere chisingaperi.
7. Usakanganwa zviratidzo zvisingawanzoitiki. Teererai mumuviri wenyu. Kana iwe ukakura chero humwe hwezviratidzo pasi apa, taura nachiremba wako pakarepo. Izvi hazvizi zviratidzo zvekukwegura uye zvinogona kuva zviratidzo zveimwe chimwe chinhu :
- Kupfupika kwemhepo
- Kukurira mumakumbo
- Chipfuva chepfu
- Manzwiro ekuparadzwa
- Kusaneta kusinganzwisisiki
- Kamwe kamwe-kamwe kuchinja mukurovedza muviri
- Heart palpitations
- Kusanganiswa
- Chizutu
Kuchengetedza mwoyo wako huri nani kunowedzera mikana yausingafaniri kuva nayo pamakore ako endarama, asi pane kunakidzwa navo kusvika zvakakwana.
Dr. Rocco muchechi wezvokudya muCleveland Clinic yeTomsich Family Dhipatimendi reMapiritsi Emwoyo, achishanda seMuraira Mukuru weCardiac Rehabilitation uye Stress Testing.