Kufungisisa , chiito chemuviri-mupfungwa chinoratidzwa kuti chikurudzire kusununguka, chinoratidza kuvimbiswa senzira yekuchengetedza ropa rako mukutarisa. Ropa kudzvinyirira chiyero chemasimba eropa pamasvingo emamita enyu uye anogona kukwidziridzwa nekuda kwezvinhu zvakasiyana-siyana (zvakadai sekupinza kwemazera emhete, zvinetso zvezvechirwere zvepakati, uye kuwedzerwa kwakanyanya kwe sodium).
Nokushandisa kufungisisa kugadzirisa ropa rako, unogona kukwanisa kudzivirira kuzvidzivirira kwako kune chirwere chemwoyo , chirwere, uye chirwere chisingaperi chepfungwa.
Sei Kufungisisa Kushanda?
Kunyange zvazvo vatsvakurudzi vasati vava kuziva kuti kufungisisa kunogona kuderedza sei ropa, zvinofungidzirwa kuti tsika yacho inogona kukanganisa basa muhutachiona hwemagetsi (iyo inodzora kuwedzerwa kweropa). Kufungisisa kunoratidzika kuvhara miitiro muhurongwa hwemutsitsi unonzwira tsitsi (unozivikanwa kuderedza midziyo yeropa mukugadzirisa kushungurudzika) uye kuwedzerwa basa muhurongwa hwepasympathetic nerve (inozivikanwa kukurudzira kupararira kwemidziyo yeropa).
Sayenzi Inoita Kufungisisa uye Kuwedzerwa Kweropa
Transcendental kufungisisa (rudzi rwekufungisisa runosanganisira kudzokorora zvinyararire shoko, rwiyo, kana kuti mutsara kuitira kuti asiye kugadzirisa mafungiro kupinda mupfungwa) inogona kuva yakakosha yekudzora ropa, maererano nekutsvaga kwekutsvaga kwepfumbamwe mishonga yemakirini.
Vatsvakurudzi vakapedzisa kuti kuita nekufungisisa kusingapfuuri kunogona kuve nekukwanisa kuderedza systolic uye diastolic yeropa yepamusoro inenge 4.7 ne 3.2 mm Hg, zvichienderana. (Systolic blood pressure ndiyo nhamba yepamusoro mukuderedzwa kweropa kuverenga; diastolic yekumanikidza kweropa ndiyo nhamba yepasi.)
Izvo zvinofanira kuonekwa kuti imwe yakamboongorora tsvakurudzo (yakabudiswa muna 2004) yakasimudza makirini mashanu emakirini uye yakawana kushayikwa kwezvakanaka zvekuongorora kutsigira kushandiswa kwekutenderera kwekutenderera kwehutano hweropa.
Kushandisa Kuchengetedza kweHurumende yeHurumende
Sezvo masayendisiti asati ava kuratidza kuti kufungisisa kunogona kuderedza zvikuru ropa rako, zvakakosha kuti urege kuvimba chete nokufungisisa senzira yekuchengetedza ropa rako mukutarisa. Kuti uwane uye uchengetedze huwandu hwehutano hweropa, unofanirwa kutevera kudya kwakanaka, kurega kudya kwako sodium uye doro, kushandisa muviri nguva dzose, kuchengeta utano hwakanaka, uye kudzivisa kusvuta. Kana iwe uchida kushandisa kushandisa kufungisisa kugadzirisa kukwirira kweropa, taura nachiremba wako nezvekuwedzera kufungisisa purogiramu yako yekurapa. Kuzvibata uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Sources:
Anderson JW, Liu C, Kryscio RJ. "Kuwedzerwa kweRopa kunopindura kudarika kwekufungisisa: meta-analysis." Am J Hypertens. 2008 21 (3): 310-6.
Canter PH, Ernst E. "Uwandu husina kukwana hwokuti kugumisa kana kuti kwete Transcendental Meditation inoderedza kuwedzerwa kweropa: migumisiro yekugadziriswa kweongororo yezvidzidzo zvekliniki." J Hypertens. 2004 22 (11): 2049-54.
National Centre yeKubhadhara Mimwe Mishonga. "Kufungisisa: An Introduction". NCCAM Publication Nhamba D308. Yakasimbwa munaFebruary 2006. Yakagadzirwa June 2010.
National Heart, Lung uye Blood Institute. "Nhungamiro Yenyu Yokuderedza Kuwedzerwa Kweropa".
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.