Mumakumi mashoma mashoma apfuura, mushonga wemazuva ano wakaita hukuru hukuru mukurapa marudzi ose ezvirwere zvepfungwa, uye vanhu vane chirwere chemoyo nhasi vari kurarama kwenguva yakareba, vachifara zvikuru upenyu kupfuura vanhu vakaita saizvozvi mumarudzi akapfuura. Asi kunakidzwa nemigumisiro yakanakisisa kana iwe une chirwere chepfungwa chinotarisirwa kupfuura zvinongoitwa nevanachiremba vako.
Kumwero mukuru kwazvo, zvinoenderana nezvaunozviitira iwe pachako. Nokuti kurarama zvakanaka nehosha yemwoyo kunotora zvimwe.
Kana wakamboudzwa une chirwere chemwoyo, pane zvakawanda zvaunoda kufunga nezvazvo, uye zvakawanda zvaunoda kuita. Iwe unoda kudzidza zvakawanda sezvaunogona pamusoro pehutano hwemwoyo wako uye nezvekurapa kwawakaitwa nachiremba wako. Iwe unofanirwa kuziva kuti zviratidzo zvinorevei. Uye, iwe unogona kunge uchida kuita mararamiro emararamiro angave akaoma.
Ndivo vanhu vanoita zvinhu izvi zvose-vanozvimiririra pamusoro pehupenyu hwavo-vanorarama upenyu hurefu, hune hutano hwakanaka nehosha yemwoyo.
Ziva Mwoyo Wenyu Matwere
"Chirwere chepfungwa" ishoko rakanaka risina hanya. Kune marudzi mazhinji akasiyana ezvirwere zvepfungwa , uye marudzi mazhinji acharatidza huwandu hwakawanda hwekusiyana kubva kumunhu kusvika kune munhu muzviratidzo zvayo, hutsinye hwaro, kurapa kwahwo, uye huwandu hwaro.
Saka chimwe chezvinhu zvinonyanya kukosha zvaunoda kuita ndodzidza zvose zvaunokwanisa pamusoro peswere yako, nezvemaitiro echinetso chako, uye nezvezvaunogona kuita kuti udzike kana kutomira mberi. Kana uine ruzivo rwakawanda, iwe unowedzera kukwanisa kubatana nachiremba wako mukuita zvisarudzo pamusoro pekutarisira kwako kwakakunakira iwe.
Mhando dzakawanda dzezvirwere zvepfungwa ndezvekuti:
Mukuwedzera pakudzidza chero chipi zvacho chaunogona pamusoro pehosha yako, unofanirawo kudzidza zvose zvaunogona pamusoro pemamwe mararamiro aungave nawo, sezvo izvi zvinogona kuva nemigumisiro huru pamigumisiro yako. Pane zvirwere zvakawanda zvinonyanya kukonzera chirwere chemwoyo, asi maviri anozivikanwa zvikuru chirwere cheshuga nehutachiona . Iwe unofanirwa kutaura nechiremba wako pamusoro pechinhu ichi chekurapa kwako.
Dzidza Nezviratidzo
Zviratidzo zvinosanganisira chirwere chemwoyo zvakakosha nokuda kwezvikonzero zviviri.
Chokutanga, hongu, zviratidzo nezvayo chaiyo hazvishamisi uye zvinokanganisa, uye chinangwa chikuru chekurapa chero dambudziko rezvehutano nderekudzikisa kana kubvisa.
Chechipiri, kucherechedza zviratidzo kunogona kupa chinhu chinokosha-iwe uye chiremba wako-kuti mamiriro ako epfungwa angave achichinja. Vanogona kukuratidzai mose kuti zvichida chimwe chinhu chinofanira kuitwa kuti zvinhu zvidzoke nenzira yakagadzikana.
Saka kusatarisa kuchinja kwezviratidzo zvako, vachitarisira kuti vachaenda, iyo pfungwa yakaipa. Izvozvo zvinogona kuguma nekuwedzera kuwedzera kwechinetso chemoyo wako.
Nokuda kwechikonzero ichi, zvinokosha kuti uzive zviratidzo zvaunofanira kutarisa nehutano hwemwoyo wako uye kuti uzviudze kuna chiremba wako kana iwe uchinge uchitarisana nomumwe wavo.
Mhando dzakasiyana dzehutano hwemwoyo dzinogona kukonzera marudzi akasiyana ezviratidzo. Asi zviratidzo zvinowanzoitika zvinokonzerwa nechirwere chemwoyo zvinosanganisira:
- Kusuruvara kwepfupa kana chipfuva chisina kunaka
- Dyspnea (kukurumidza kufema)
- Kuneta kana kushaya simba
- Palpitations
- Lightheadedness
- Syncope
- Kuora mwoyo
Zvose izvi zviratidzo zvinogona kunge zvakakosha zvikuru, uye hazvifanirwe kuregererwa. Kana iwe ukawana mumwe wavo, unoda kutaura nachiremba wako pamusoro pazvo.
Rongedza Upenyu Hwako
Zvizhinji zvehupenyu hwedu hunochinja mwoyo yedu yeutano. Panogona kuva nemimwe miitiro yemararamiro aunofanira kutora iyo inonyanya kukosha kune chirwere chemwoyo chaunacho.
Asi, kazhinji, kune mararamiro akawanda emararamiro atinofanira kuita ose nekuda kwemwoyo yedu. Izvi zvinosanganisira:
- Idya kudya-utano hwakanaka
- Ramba uine utano hwakanaka
- Wana zvakawanda zvekurovedza muviri
- Rega kusvuta
- Dzidza kugadzirisa zvinetso
Pamusoro pekudzidzira
Cardiologists vari kudzidza zvakawanda zuva nezuva pamusoro pekukosha kwekurovedza muviri kune vanhu vane chirwere chemoyo. Kune vanhu vazhinji vanoita basa vanogona, chaizvoizvo, kuva mishonga yakanakisisa.
Iva nechokwadi chekutaurirana nezvekurovedza muviri nachiremba wako, kuti udzidze kuti zvii zvekuvhiya zvinogona kubatsira zvikuru kune vanhu vane chirwere chenyu chemarudzi, uye kuti ungatanga sei nayo zvakachengeteka. Kune vanhu vazhinji, kutanga nehurongwa hwekugadzirisa mwoyo wepfungwa ndiyo nzira yakanakisisa yekutanga.
Nezvekutambudzika
ikozvino kwakanaka zvakajeka kuti mamwe maitiro ekunetseka mupfungwa angangokuvadza mwoyo . Asi sezvo kushungurudzika chikamu chinowanzoitika muupenyu, kurayira vanhu kuti vadzivise kushungurudzika kunenge kusina kumbobatsira. Pane kudaro, unofanira kudzidza nzira dzekutarisana nekuzvidya mwoyo iwe usingagoni kudzivisa.
Tora Kutora Mishonga
Mishonga inobatanidzwa mune dzakawanda zvepamusoro zvirwere zvepfungwa zvinoshandiswa pakufambira mberi kwatakaona mumakumi emakore apfuura. Saka, zvinowanzoitika kuti chiremba wako achange ataura zvishoma pamishonga iyi.
Kunyanya kana zvichiuya pamishonga yemwoyo, zvakakosha zvikuru kuti iwe uzvitore nguva dzose uye nenguva. Kune mazano akawanda uye maitiro ekutora mishonga pasina kukanganisa doses kana kutora zvakawanda. Iwe unofanirwa kuwana sarudzo yekuita izvo zvinoshanda kwauri, uye unamatire pairi.
Personal Technology
Purogiramu yemagetsi yemagetsi iri kuumbwa nemakambani akawanda. Izvozvi vimbiso yekubatsira kune vanhu vazhinji vane chirwere chemoyo. Mamwe mashomanana aya aya atove akawanikwa akawanda uye anogona kukubatsira iwe. Izvi zvinosanganisira:
- Kushandura kwekushandisa ropa kushandiswa kwemajeri ekushandisa
- Nhamba dzisina mheyo dzinogona kutora uye kuchengeta uremu hwako munguva
- Chiitiko chekucherechedza chinokukurudzira kuti urambe uchishingaira, zvakadai seFitbit kana Apple Watch
- Nhamba yevatsva vemoyo inogona kukubvunzisisa kana moyo wako unotopfuura kupfuura imwe nzvimbo yakatarwa, yakadai seApple Watch
Funga Kubatana Nemazano Akatsigira
Zvinofanira kunge zvakajeka kuti, dzimwe nguva, kurarama zvakanaka nechirwere chemwoyo kunogona kupa chinetso chaicho. Kutarisana nemhando iyi yematambudziko kunogona kubatsira zvikuru kubatana nemapoka evanhu vari kurarama kuburikidza nechinhu chimwe chete, avo vari kutarisana nematambudziko akafanana, uye avo vakawana nzira dzakasiyana dzekutarisana nayo.
Iwe unofanirwa kuongorora chiremba wako (kana kutarisa pawebsite yechipatara chemunharaunda) pamusoro pemapoka ekutsigirwa kwevanhu vane chirwere chemwoyo, uye funga kujoina imwe. IAmerican Heart Association webusaiti inogona kukubatsira kuti uwane mapoka ekutsigira mahara, pamwe nemapoka e-inthanethi iwe ungawana unobatsira.
> Sources:
> Berry JD, Dyer A, Cai X, et al. Dambudziko reupenyu hwese hwehutano hwehutano. N Engl J Med 2012; 366: 321.
> Akabatwa C, Iqbal R, Lear SA, et al. Chiitiko Chemuviri Mazinga, Uwandu Hwenyika Kukurudzira Sedentary Behavior Uye Ngozi YeMyocardial Infarction: Zviitiko zve INTERHEART Yokudzidza. Eur Heart J 2012; 33: 452.
> Laslett LJ, Alagona P Jr, Clark BA 3rd, et al. Mamiriro Epasi Pose Ari Kuora Mwoyo: Kuwanda, Kuongororwa, Kurapa, Uye Zvimwe Zvematongerwo Enhoroondo: Mharidzo Inobva kuAmerican College of Cardiology. J Am Coll Cardiol 2012; 60: S1.