Kana iwe wakamboonekwa uine kuwedzerwa kweropa, chiremba wako angangodaro akakurudzira kuti uremerwe uremu nemishonga. Asi kutanga purogiramu yezvidzidzo uye kuedza kuderedza uremu kana kutarisira dambudziko rekuwedzera kwehutano kunogona kuvhiringidza. Shandisai nyaya ino sekutanga, pamwe nezano kubva kuchiremba wako, kuti uuye nechirongwa chinoshanda kwauri.
Kudzidzira Maitiro Okubatsira Vanhu Vane High Blood Pressure
Chimwe chezvikomborero zvikuru zvekutanga chirongwa chekuvhiya chinorema kurasikirwa.
Kurasikirwa kunyange huwandu hweuwandu hunogona kuunza ropa rako rehuwandu huwandu huri mumhando yakawanda. Asi kunyange kana kurasikirwa kwekurema kusingaitike pakarepo, kungoitawo purogiramu yenguva dzose yekurovedza muviri kunogona kuva nemigumisiro yakanaka yehutachiona.
Asi zvikomborero hazviperi ipapo. Kuwedzera basa rako rechiito rinogonawo kubatsira kuderedza ngozi yako yehutano hwemwoyo, kudzivirira rudzi rwechipiri chirwere cheshuga, kuderedza kushushikana, kuderedza muviri wako mafuta nekuvandudza cholesterol yako. Izvo zvose izvi zvinovandudzwa zvinowedzera huwandu hwehutano hwako.
Nzira Yokurasikirwa Nayo Kurema Zvakachengeteka
Kana iwe wakamboonekwa uine dambudziko rekuwedzera kwehutano, iva nechokwadi chekukurukurirana chirongwa chipi zvacho chemuviri wehutano nechiremba wako. Maria Mwedzi, MD, chiremba wemhuri, anopa vakawanda varwere varo kurasikirwa. Anotsanangura kuti vazhinji vavo vane huwandu hwehutano hwepamusoro pamwe nemamwe mamiriro ezvinhu kusanganisira kurema kana chirwere cheshuga cheshuga . Kunyange zvazvo kurasikirwa kwekureruka muviri kunogona kuvandudza mamiriro aya, anotsanangura kuti zvakakosha kutsvaga mirayiridzo yakananga.
"Hapana mubvunzo kuti kurovedza muviri chinhu chinokosha chinobatsira kusimbisa kuwedzera kweropa asi vanhu vanoda kuve nechokwadi kuti vari kuita zvakakodzera maitiro ekururama kwakanamatira kune rumwe ruzivo rwaro kana zvimwe zvingava nengozi kwavari."
Anokurudzira kuti uende zvishoma nezvishoma uye zvishoma nezvishoma uwedzere nguva uye simba rekushanda kwako sezvo basa rako rekutsungirira richivandudza.
Dzidzirai Mazano Evanhu Vane Kuwedzera Kweropa
Paunokurukura chirongwa chekureruka kwemazivi nachiremba wako, unogona kushandisa mazano aya sekutanga kwekugadzirisa zvinangwa. Zvadaro, shandisa purogiramu inoshanda kwauri.
- The National Heart, Lung uye Blood Institute inorumbidza maminitsi makumi matatu emabasa ekufungisisa mazuva mazhinji evhiki kuitira kurapa kwehuwandu hwemhepo.
- IAmerican Heart Association inokurudzira 150 maminitsi evhiki kana maminitsi makumi matatu nezuva (mazuva akawanda evhiki) kuti uwane hutano hwemoyo.
- IAmerican College of Sport Medicine inokurudzira zvishoma nemaminitsi makumi maviri nemasere pavhiki yekuenzanisa kushingaira kwekuita basa kuti uwane kukosha kwekuresikirwa.
Kana iwe uri muropa rinodhaka mishonga, iwe unofanirwa zvakare kutaura nachiremba wako nezvenzira yakanakisisa yekucherechedza basa rako guru. Kuti uwane uremu, iwe unoda kuve nechokwadi chokuti uri kushanda pakakodzera mashandisirwo emitambo yakasimba, asi dzimwe nzira dzokuyera nhamba yako dzingave dzisingabatsiri kana uri piritsi yemishonga. Nhamba yevatariri vemoyo, semuenzaniso, inogona kushanda kana mushonga wako uchiramba uchirova mwoyo wako.
Kutanga Nechirongwa
Pasinei nokuti chinangwa chako ndechekudzora ropa rako repamusoro, kuderedza ropa rako kana kuti kudzivirira huwandu hwehutano, chirongwa chekuremerwa kwemazivi chinosanganisira kurapa muviri kuchakubatsira iwe kusvika pazvinangwa zvako.
Tanga nekutaura neboka rako rehutano. Zvino, vauye neurongwa waunoda uye unogona kuramba wakanamatira kune nguva refu.
Sources:
American College of Sports Mishonga. ACSM Position Chimirira Chiitiko Chemuviri uye Kurasikirwa Kweutoro. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity-and-weight-loss- ikozvino-iripo.
Kudzivirira uye Kurapa kweHurumende yeHurumende. Tsamba yePeji. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure /Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp
Kunyanya Kuwedzerwa Ropa. Nzvimbo dzeDaase Control uye Kudzivirira. http://www.cdc.gov/bloodpressure/about.htm
Mary Mwedzi, MD, Hurukuro. August 21, 2012.
Nhungamiro Yenyu Yokuderedza Kufurirwa Kweropa. National Heart http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.