Kutarisa kudzora ropa kusina mapiritsi? Ona izvo zvinoshanda / izvo zvisingaiti
Dzimwe nzira dzokurapa dziri kuramba dzichinyanya kukoshesa kurapwa kwezvinhu zvose zvichibva kune chirwere chepfungwa kusvika kune chirwere chisingaperi chepfungwa (CKD) uye iye zvino kuwedzerwa kweropa (kana kuwedzera kwehutano). Nheyo yepamusoro yekugara uchifunga mupfungwa, ndeyekuti kunyange zvazvo zvingave "zvakanaka uye zvakasvibirira" kurapa zvirwere zvako nekurapa kwakasiyana siyana, kwete dzose kurapwa kwakadaro kunotsigirwa nesayenzi yakaoma.
Zvimwe zvinopindira zvinoshanda, vamwe hazviiti. Uye hongu, vanogona kuva nemigumisiro yakaipa pamwe chete. Izvo zvakanakisisa uye zvakajeka kwatiri zvakawira zvakashata zvevanhu mumbo-jumbo dzimwe nzira dzokurapa dzezvirwere zvakasiyana-siyana; Steve Jobs tryst nekenza yepancreatic kuva mamiriro ezvinhu. Nhau yakareba kwenguva refu, swedera kumishonga ose (kusanganisira mishonga yemagariro) seanoronga-musoro, ssptic skeptic.
Hypertension (high blood pressure) chirwere chakazara kwazvo. Zvishoma pasi pehafu, kana 40% yevamwe vanhu vakuru vane makore makumi maviri namashanu zvichipfambisa, vane ropa rekudzivirira kwepamusoro (vazhinji vavo vanogara munyika yakabudirira). Iyi nhamba inenge 30% yevakuru veUnited States vanopfuura makore gumi nemasere. Vanenge mamiriyoni 7.5 vanofa gore roga roga pasi rose kubva pamigumisiro yepamusoro yeupempa weropa. Ndinofungidzira iwe unowana pfungwa yangu ... isina kukonzerwa kukwira kweropa kwepamusoro chinhu chikuru, uye iwe haudi kuregeredza!
Mishonga inobvumirana neallopathic uye mararamiro emararamiro anoramba achigadziriswa nehutano hwehuwandu hwehutano.
Ko zvakadini nemishonga yakasiyana-siyana, kunyange zvakadaro? Zvakanaka, muna 2013, American Heart Association yakabuda neshoko rehurumende rinotaura nezvenyaya iyi, rakabudiswa mupepanhau Hypertension . Mashoko aya anowanikwa anenge mapeji 59, asi ini ndichaedza kuisa muchidimbu chirevo chemashoko aya achitaura nezvekubudirira kwezviito zvakadai sekugadzirisa, yoga, kufungisisa, nezvimwe mukurapa kukwirira kweropa.
Ndapota cherechedza kuti izvi zvinogumira zvinoshanda chete mukurapwa kwehuwandu hwemhepo, uye kwete kune humwe hutano hwehutano / hwepfungwa hunogona kuwanikwa mukuita mabasa aya .
Zvinoshanda
Dzidzira
Izvi zvinogona kuoneka zvakajeka, asi AHA chaizvoizvo akatarisa dhiyabhorosi kubva kune zvidzidzo zvakaenzanisa marudzi akasiyana-siyana ezvidzidzo zvichienderana nemhando dzavo, nguva, simba, nezvimwe, kuedza nekupindura mubvunzo wakajeka. Mhando dzose dzezviito zvinokwana here kana zvasvika pakuderedza ropa?
Mhando dzakawanda dzekurovedza muviri: aerobic, kudzidzisa kuyerwa, uye maitiro ekugadzirisa maitiro ekubatsira maitiro akabatsira varwere kuderedza ropa, pamwe nevanhu vanoita maitiro ekugadzirisa maitiro ekuratidza kuti ropa rinowedzera kuderedza (anenge 10 muzana). Izvi zvaive zvakakura kudarika kubatsirwa kunowanikwa kubva kune unyanzvi hwekuita aerobic sekufamba. Zvisinei, vatsvakurudzi vakafungidzira kuti izvi zvingave zvakabatana nekushayikwa kwemasimba kana nguva shoma yekufamba yakaitwa nenyaya. Zvimwe zvidzidzo zvekare zvakaratidza kuti kufamba kwakasimba kwemaminitsi makumi matatu zvichiitwa nguva nenguva kunopa maitiro ehutano ehumwechete. Kuenzanisa nzira dzakasiyana-siyana dzakasiyana-siyana, maitiro ane humwe humwe huchapupu hwakasimba kunze uko hwekuderedza ropa rakanyanya.
Kufungisisa
IAmerican Health Association chaizvoizvo yakatarisa nzira dzakasiyana-siyana dzekufungisisa mazano kubva pane zvakanyanya kufungidzirwa kuTranscendental kufungisisa (TM), uye mafungiro ekufungidzira akaita seZen uye maitiro ekufunga.
Kunze kweizvi, TM yakawanikwa kuva nemigumisiro ine mwero pakuderedzwa kweropa kuderedza, asi ingave yakakwirira pane dzimwe nzira zvakaoma kutaura sezvo kubva kumusoro kusvika kumusoro miedzo isina kuitika.
TM yakagadzirwa muIndia muma1950 naMaharishi Mahesh Yogi. Ive yakave neruzhinji rwayo rwevanyori, kubva kuBeatles kuenda kuMadonna, kupika nayo. Iyo nzira inosanganisira kushandisa mantra (mazwi kana nziyo) kurangarira kufungisisa apo imwe inogara kwemaminitsi gumi nemashanu nemaziso akavharwa. Yakagamuchira zvimwe zvinyorwa zvisingatauri / pachena muna 1977 apo Dare rekuAmerica rakapa mutemo pamusoro pechirongwa cheMT chinodzidziswa muzvikoro zveNew Jersey se "kunyanya chitendero mune zvisikwa".
Purogiramu yacho yakaguma ichitsvaga, asi nyaya yacho yakabatsirawo TM kunyanya kutarisa muUnited States. Izvi zvakatevedzerwa nenzira inofanirwa nekudzoka neTM kana pane "rudzi rwekuzivikanwa" nekugadzwa, iyo Maharishi University ku Fairfield, Iowa, yakagamuchira $ 20 mamiriyoni muNIH (National Institute of Health) mari yekudzidza zvinokonzerwa ne TM hutano hwevanhu!
Zvokufema Zvimwe
Zvimwe zvikwereti zvebhizimisi zvinowanikwa mumusika nhasi zvinobatsira vanhu kuunganidza dambudziko pamusoro pekufema kwavo nekufema, nekudzorera mashoko zvakare kwavari uye kutamba mimhanzi inofadza kuburikidza ne headphones kuti avabatsire kupora. Imwe yezvipirwo zvakadaro zvakataurwa nevanotsvakurudza zvakanga zvakasara. Ndinowanzofunga nezvezvipfeko zvakadai semhando ye "aidhi-biofeedback" therapy. Zvigadzirwa zvakadaro zvinogona kuita basa rinofanira kutarirwa mukurapa huwandu hwehutano.
Chisingashandisi
- Yoga. Zvinoshamisa kuti kuita ma yoga uye dzimwe nzira dzekufungisisa / dzekuzorora (kunze kweTM) hazvina kushandura mune zviri nani zvekudzivirira ropa (kunyange zvakadaro, zvinobvumwawo kuti zvakaoma kuyera "chiremba" kana kuoma kwe yoga, chero yedzidzo yehutano) .
- Acupuncture. Nzira yekare yekuChinese haina kukonzera kudzvinyirira kweropa kusingaoneki kune zvidzidzo, maererano neAmerican Heart Association.
The Caveats
Pane zvinhu zvitatu zvinokosha pamusoro pezvirevo izvi zvandisingagoni kudarika:
- Zvose zviri pamusoro apa zvakabudisa kuderedza kuderedza ropa muropa; dzimwe nguva zvishoma kana 2 mm (zvichienzaniswa ne10-15 mm yemishonga yakawanda).
- Icho chirevo chinoshanda chete kune zvinokonzerwa nemigwagwa iyi yeropa, uye hapana chimwe chinhu. Kana iwe uri kuita yoga nokuti inokubatsira kuti ugare wakasununguka, unofanirwa kuenda mberi uye kuzviita!
- Chero zvandinoda, idzi dzimwe nzira dzokurapa hazvizogadziri nzira dzetsika dzehutano hwekudzivirira ropa (kunyanya kunya mishonga, mishonga ). Nzira yakanakisisa yekuvatarisa ndeye nzira yekugadzirisa izvo chiremba wako atokugadza iwe nokuda kwehuwandu hwemhepo. Izvi zvinogona kubatsira chaizvo kana iwe uine hutachiona hwakanyanya, apo dzimwe nzira dzokurapa dzinogona kukubatsira kuti ubve pamishonga yemishonga yeropa, asi ndinonyanya kunetseka chero munhu ane dambudziko rekuwedzera kwehutano iri kubva kuNorvasc chete nokuti ivo vakatanga kuita kutenderera kwechirwere.
The Bottom Line
Kana iwe ukaitika kuti unoda chero ipi zvayo yakataurwa pamusoro apa, kana uri kuita sechikamu chehupenyu hwako hwakanaka, unogona kuramba uchiita saizvozvo. Yeuka kuti vanobatsiridza, uye kwete kunyanya kushandura nzira dzetsika uye mishonga inonzi chiremba wako. Unogona kuona kucheneswa kwemuviri wako chete, asi unoziva chii ... zvichida hazvizokuvadzi kana!