Kazhinji ropa rinodzvinyirirwa rinowanzozivikanwa kuti rinenge rinenge 120 kune 80 (120/80). Asi izvi hazvirevi kuti chinhu chiri kumusoro kana pasi pehamba iyoyo hachina utano. Kutaura zvazviri, utano hwehutano hwakanaka hunowanzotaridzirwa mukati mehutano hwehutano hwekuverenga. Kunyanya, mushure mokunge iwe uine mwoyo wako uchiita basa rekuita muviri kana kuti kurovedza muviri, ungangodaro usiri kutarisa "zvakakwana" 120/80 kukanganiswa kweropa kuverenga .
Dambudziko reRopa Mushure mekunge Uchitevedzera
Hazvisi nyore, ropa rako rega rega harifaniri kuva 120/80 kunyange mushure mokunge uchitevedza. Iyi pfungwa dzimwe nguva inovhiringidza vanhu vari kurapwa nekuda kweropa rekuwedzera . Zvakakosha kuziva kuti basa rose remuviri rinowedzera ropa. Ichi chikonzero chepanyama chekuwedzera kwekutsvaga kweropa kubva mumisungo uye nzira inonzi autoregulation.
Kuti uwane kuwedzera kwekutsvaga kweropa, mwoyo unofanirwa kupomha nokukurumidza uye zvakaoma, kusvitsa huwandu hweropa mukati mharaunda yakatarwa yemidziyo yeropa. Nemhaka yokuti arteriyuta haigoni kuwedzerwa zvakanyanya kuti igone ropa iri rinowedzera, ropa redu richakwira.
Chii Chinokonzera Kuwedzerwa Mukudzvinyirirwa Kweropa?
Kunyangwe iwe uri kurapwa nekuda kweropa guru, matambudziko ako acharamba achisimuka mushure mekushandisa. Kufamba, kutora masitepisi, uye kunyange kusimudza kana kutengesa zvigadzirwa zvichaita kuti ropa riwedzere. Kuwanda kwekumanikidza kunobuda kunoenderana nekukwirira kwacho kutanga nekutaridzika kwepfungwa yako yemwoyo.
Mune mamwe mazwi, huri nani huri mauri, zvishoma kudzvinyirira kweropa rako kuchakwira nekuwedzera basa remuviri. Vanhu vari muchimiro vanofanirwa kushanda zvakaoma kuita kuti kuwedzerwa kwakafanana kunowanikwa nehuwandu hwebasa muvanhu vasiri vanhu.
Dambudziko Renguva refu Rokudzora Ropa
Nguva dzose kuita zvekuita chikamu chikamu chinokosha chekugara kwenguva refu kwekutonga kweropa.
Kuita muviri kunofadza mwoyo uye kunowedzera utano hwemitsipa yeropa. Ichakubatsirawo kutakura uremu hwako, kuderedza kushungurudzika kwako, nekuita kuti ufare. Zvisinei, iwe unofanirwa kuve nechokwadi chekubvisa purogiramu yako yezvedzidzo nechiremba wako.
Kunyangwe nemishonga, ropa rako rinogona kunge richiri pamusoro pezvakanaka, uye chirongwa chebasa chinonyanya kukuvadza chinogona kuita kuti ropa rako riwedzere kumazinga angave asina ngozi.
Kazhinji kutaura kwako, systolic ropa rako (iyo nhamba yakakwirira) haifaniri kukwira kupfuura 180, uye ngozi yezviitiko zvinotyisa, sekurwadziwa kwepfungwa uye kurwisa , kunomuka nokukurumidza sezvo systolic inodarika inopfuura 200.
Kusarudza Maitiro Okudzivirira Ropa Ropa
Chiremba wako anogona kukubatsira kuti uone kuti chinokonzerwa neropa rekudzivirira uye kushaya mwoyo kwemitambo uye zvichakwanisa kuratidza zvimwe zvinhu zvinokubvumira kuti uite zvidzidzo paunenge uchigara mukati mezera iri rakarumbidzwa.
Usaora mwoyo kana zvisarudzo zvako zvekuita zvichiita sezvishoma pakutanga. Sezvo iwe uine hutano hwehutano hwemwoyo, iwe uchakwanisa kuita mamwe mabasa anotyisa pasina kusimudza ropa rako mukati mekutakura. Mukuwedzera, paunotanga chirongwa chako chekurovedza muviri, yeuka kushambidzika mberi uye kunotonhora pasi mushure mekuita mabasa ako.
Usakanganwa kufema sezvo kubata kufema kwako mukati kunogona kuwedzera kuwedzera ropa rako.
Kushandisa Mazano
Maererano neAmerican Heart Association, vanhu vane hutano vanofanira kuwana maminitsi makumi mashanu ekuenzanisa-masimba mashoma kwevhiki-iyo maminitsi makumi matatu pazuva, mazuva mashanu pavhiki. Mienzaniso yekuenzanisa kwemaitiro ekurovedza muviri inosanganisira kufamba nokukurumidza, kugadzira munda, mvura yekurovedza mvura, kutamba tennis (kaviri), uye kutamba kwebhokisi.
Yeuka kuti iwe unogona kuisa maitiro ehupenyu muupenyu hwako hwezuva nezuva-kufamba-famba pamakiromita emafambiro kana kuti kufamba katatu kubatengesi kunogona kuita mutsauko. Iwewo haufaniri kushandisa zvigadzirwa zvemafashoni kana kuti yekuita zvekudzidzira.
Kungobuda kunze kuti ufambe mupaki kunogona kunge iwe wose unoda.
Uyezve, chinhu chakanakisisa chekugadzirisa mushandi wekurovedza muviri kuti akuitire mhosva. Mumwe wako anogona kuitawo kuti basa rako rive neruzhinji uye rinonakidza.
Pakupedzisira, sarudza maitiro aunofarira. Pasinei nokuti iri boka rePirates kana kufamba nembwa yako, ita chimwe chinhu chaunoda. Pakupedzisira, iwe uchave wakanyanyisa kunamatira nekunyorera muviri unofarira.
Shoko Rinobva
Sezvaunotora hutano hwako uye kuronga hurongwa hwekuita zvekuita, tapota shandisai zvirongwa zvako nechiremba wako. Iwe unoda kuve nechokwadi kuti uri kutanga ne regimen yakarurama, yakachengeteka kwauri, uye inosangana nechinangwa chako pachako. Edza kuti urege kuora mwoyo kana-fambisa iwe uye uenderere mberi.
> Sources:
> Ciolac EG. Kudzidzira Kuvhara Kwakarereka Kudzidzisa neHypertension: Kuwedzera Makomborero Okudzidzira? Am J Cardiovasc Dis. 2012; 2 (2): 102-110.
> Kushanda nesimba Kudzivirira Kuwedzerwa Kweropa. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/Getting-Active-to-Control-High-Blood-Pressure_UCM_301882_Article.jsp#.WrKK_Zch3x8.
> Kuenzanisa Chiito Chemuviri Kuwedzerwa. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.