Chiito chemuviri-mupfungwa chakashandiswa kushandura pfungwa, kufungisisa kunogonawo kubetsera mwoyo wako. Kunyangwe kutsvakurudza pamusoro pekufungisisa nehutano hwemwoyo kunenge kusingakwanisi, dzimwe dzidzo dzinoratidza kuti kutora tsika yekufungisisa kungawedzera kukudzivirira kwako kune chirwere chemwoyo (chinokonzera kukonzera rufu muUnited States).
Sei Kufungisisa Kunobatsira Mwoyo Wako?
Kufungisisa kazhinji kunosanganisira kunyanya kufunga nezvezwi, kufunga, chinhu, nguva, kutaridzika, kana mantra (inodzokorora shoko kana mutsara).
Kufungisisa, kufema kufema, uye tsitsi ndezvimwe zvikamu zvekufungisisa.
Kufungisisa kunofungidzirwa kuderedza kushungurudzika, chinokonzerwa nechirwere chemwoyo. Pane humwe humwe uchapupu hwokuti kufungisisa kunogona kuita kuti basa rive muhurongwa hwepasasmpathy inotyisa, iyo inobatanidzwa mukuderedza kushanda kweropa uye kushaya mwoyo panguva dzekuzorora.
Tsvakurudzo yekufungisisa uye yemoyo yehutano
Zvidzidzo zvekufungisisa zvinoratidza kuti zvingave zvakakunakira kufungisisa pamusoro peswere chepfungwa kuderedza kupera, maererano neshumo rakabudiswa muna 2017 neAmerican Heart Association (AHA). Mukuongorora kwavo kwezvakaitika kare zvakabudiswa, vakatsvakurudza vakawana kuti kufungisisa kunobatanidzwa nekuderedza kushungurudzika, kuzvidya mwoyo, uye kuora mwoyo nekuvandudzwa kwehutano hwekurara uye hupenyu hwakanaka.
Kunyange zvazvo kubvunzurudzwa kwavo kunoratidza kuti kufungisisa kunogonawo kubatsira kuderedza kuwedzera kweropa, kubatsira vanhu vanoputa kusvuta, uye vanogona kusanganiswa nechepfungwa yekurwisa mwoyo mungozi, vatsvakurudzi vanotaura kuti kutsvakurudza kwakawanda (kubva pamakwikwi makuru, makiriniki makuru emakiriniki) inodiwa zvisati zvasarudzwa.
Panguva ino, vanoratidza kuti kufungisisa kunogona kunge kusingabhadhari, kusingabatsiri kwedzidzo inogona kushandiswa pamwe chete nemaitiro akajairika ezvokudya, maitiro, uye mamwe mararamiro ehupenyu.
Mune chidzidzo chakabatanidzwa mukuongororwa kweAHA, vanhu vanosvika 201 vane chirwere chepironary artery vakabatanidzwa mukufungisisa kudarika kwekare (rudzi rwekufungisisa kunosanganisira kugara nemeso ako akavharwa nekudzokorora chirongwa chemantra) kana chirongwa chehutano hwehutano.
Mushure memakore anenge mashanu, kufa uye nhamba yemarwadzo emwoyo kana kurohwa kwakanyanya kuderera kune avo vari muboka rekufungisisa.
Nokuda kweshumo rakabudiswa muEuropean Journal of Preventative Cardiology muna 2015, vatsvakurudzi vakatsvaga miedzo yepiriniki yakabudiswa kare mumitambo yemafungiro, kusanganisira kufungisisa. Mukuongorora kwavo, vatsvakurudzi vakaona kuti kupindira uku kwakabatanidzwa nekuvandudzwa kwehupenyu, kuora mwoyo, kuzvidya mwoyo, uye kuwedzerwa kweropa.
Chirongwa chekudzidzira pfungwa muIndaneti chinogona kuvandudza maitiro ekudzidzira muvanhu vane chirwere chepfungwa, maererano nekudzidza kwakabudiswa mu PLoS One muna 2017. Mukudzidza, vatori vechikamu vakagamuchira mwedzi mitatu yekutarisirwa kwemazuva ose pamwe nekudzidzira pfungwa dzepaIndaneti kana kutarisirwa chete. Pakazotevera mwedzi gumi nemaviri, avo vakagamuchira kurairirwa kwepfungwa vaiva nehuwandu hunovandudzwa muhutano hwemashandiro emitambo (yakayerwa nemaminitsi matanhatu ekufamba kufamba), systolic ropa (iyo nhamba yepamusoro muropa kuverenga kuverenga), kushanda kwepfungwa , uye kuora mwoyo zviratidzo.
The Bottom Line
Kunyange zvazvo tsvakurudzo dzakawanda dzinodiwa pane zvingava zvinobatsira zvekufungisisa pamusoro pehutano hwemwoyo, kufungisisa kunogona kuva nemagumisiro akanaka pane hutano hwako hwose nekuda kwekunetseka-kuderedza kushandiswa.
Mamwe maitiro emafungiro akaita se yoga uye tai chi anogonawo kubatsira kuderedza kushungurudzika kwako.
Kana uine chirwere chemwoyo kana uri mungozi yehutano hwemwoyo, taura nemutarisiri wako wehutano pamusoro pekuti ungaita sei maitiro ekufungisisa mu regimen yako.
Sources:
> Levine GN, Lange RA, Bairey-Merz CN, et al. Kufungisisa uye Mwoyo Mumuviri Wekutengesa: Scientific Statement Kubva kuAmerican Heart Association. J I Mwoyo Assoc. 2017 Sep 28; 6 (10).
> Schneider RH, Grim CE, Rainforth MV, et al. Kushungurudzika mupfungwa mukudzivirirwa kwechipiri chepfungwa yehutano: randomized, kutongerwa kuedzwa kwekudengenyeka kwekutenderera uye dzidzo yehutano mumatema. Circ Cardiovasc Qual Zvawanikwa. 2012 Nov; 5 (6): 750-8.
> Younge JO, Gotink RA, Baena CP, Roos-Hesselink JW, Hunink MG. Mifungiro yemuviri yevarwere vane chirwere chepfungwa: kurongeka kwekuongorora uye meta-analysis. Eur J Prev Cardiol. 2015 Nov; 22 (11): 1385-98.
> Gotink RA, Younge JO, Wery MF, et al. Kutarisa paIndaneti senzira inopikira yekuvandudza unyanzvi hwekudzidzira muhutano hwemwoyo: mwedzi gumi nematanhatu yekutsvaga kwekuedza kunongorongedzwa. PLoS One. 2017 May 9; 12 (5): e0175923.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi 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.