Thanda intliziyo yakho.
Ukuza kuthi ga ngoku, ngokuqinisekileyo wonke umntu uyazi ukuba umthambo ulungele intliziyo."Ukuzivocavoca rhoqo, ukulinganisela kunceda intliziyo ngokuguqula izinto ezinobungozi ezaziwa ukuba zibangele isifo senhliziyo," kusho uDkt Jeff Tyler, i-cardiologist yongenelelo kunye nesakhiwo kunye ne-Providence St. Joseph Hospital e-Orange County, eCalifornia.
Umthambo:
Yehlisa i-cholesterol.
Yehlisa uxinzelelo lwegazi.
Ukuphucula iswekile yegazi.
Yehlisa ukudumba.
Kunjengokuba umqeqeshi wobuqu ozinze eNew York uCarlos Torres ekuchaza oku: “Intliziyo yakho ifana nebhetri yomzimba wakho, yaye umthambo kwandisa ubomi bakho bebhetri nemveliso.Kungenxa yokuba umthambo uqeqesha intliziyo yakho ukuba ikwazi ukumelana noxinzelelo olungakumbi kwaye iqeqesha intliziyo yakho ukuba isuse igazi entliziyweni yakho liye kwamanye amalungu ngokulula ngakumbi.Intliziyo yakho ifunda ukutsala ioksijini eninzi egazini lakho ikunika amandla angakumbi imini yonke.”
Kodwa, kukho amaxesha apho umthambo unokusongela impilo yentliziyo.
Ngaba uyazazi iimpawu zokuba lixesha lokuba uyeke ukwenza umthambo ngoko nangoko kwaye ungqale esibhedlele?
1. Awukhange udibane nogqirha wakho.
Ukuba usemngciphekweni wesifo sentliziyo, kubalulekile ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise isicwangciso somthambo, utshilo uDrezner.Ngokomzekelo, ugqirha wakho unokubonelela ngezikhokelo ezithile ukuze usebenzise ngokukhuselekileyo emva kokuhlaselwa yintliziyo.
Izinto ezinobungozi kwisifo senhliziyo ziquka:
- Uxinzelelo lwegazi.
- I-cholesterol ephezulu.
- Isifo seswekile.
- Imbali yokutshaya.
- Imbali yosapho yesifo sentliziyo, isifo sentliziyo okanye ukufa ngesiquphe ngenxa yengxaki yentliziyo.
- Zonke ezi zingentla.
Iimbaleki eziselula kufuneka zihlolwe iimeko zentliziyo, nazo.“Eyona ntlekele inkulu kunazo zonke kukufa ngequbuliso ebaleni lokudlala,” utsho uDrezner, ogxininisa ekuthinteleni ukufa kwentliziyo ngequbuliso kubadlali abaselula.
UTyler uphawula ukuba uninzi lwezigulana zakhe azidingi uvavanyo olongezelelweyo ngaphambi kokuqalisa irejimeni, kodwa “abo banesifo sentliziyo esaziwayo okanye imingcipheko yesifo sentliziyo esifana nesifo seswekile okanye isifo sezintso bahlala bexhamla kuvavanyo olubanzi lwezonyango ukuze kuqinisekwe. bakhuselekile ukuba baqalise ukwenza umthambo.”
Wongeza ngelithi “nabani na oneempawu ezinjengoxinzelelo lwesifuba okanye iintlungu, ukudinwa okungaqhelekanga, ukuphelelwa ngumoya, ukubetha kwentliziyo okanye isiyezi kufuneka athethe nogqirha wakhe ngaphambi kokuba aqalise umthambo.”
2. Usuka ku-zero uye kwi-100.
Okuxakayo kukuba, abantu abangekho kwimilo abanokuthi baxhamle kakhulu kwimithambo basengozini enkulu yeengxaki zentliziyo ngequbuliso ngelixa bezilolonga.Yiyo loo nto kubalulekile “ukwenza isantya, musa ukwenza izinto ezininzi ngokukhawuleza kwaye uqinisekise ukuba uwunika umzimba wakho ixesha lokuphumla phakathi kokuzilolonga,” utsho uGqr. Martha Gulati, umhleli oyintloko weCardioSmart, iAmerican College of Cardiology’s. inyathelo lokufundisa ngesigulana.
"Ukuba uzifumana ubanjwe kwimeko apho wenza ngokukhawuleza kakhulu, sesinye isizathu sokuba uthabathe inyathelo kwaye ucinge ngento oyenzayo," kusho uGqr Mark Conroy, iyeza likaxakeka kwaye ugqirha amayeza ezemidlalo kunye Ohio State University Wexner Medical Centre e Columbus."Nanini na xa uqala ukwenza umthambo okanye ukubuyisela imisebenzi, ukubuya ngokuthe ngcembe kuyimeko engcono kakhulu kunokutsiba nje kuqala ukuya kumsebenzi."
3. Ukubetha kwentliziyo yakho akuhli ngokuphumla.
UTorres uthi kubalulekile ukuba "uthathele ingqalelo ukubetha kwentliziyo yakho" kulo lonke ixesha lokuzilolonga ukuze uhlale ukhangele ukuba uyalandela na ngomzamo owenzayo. phantsi ngexesha lokuphumla.Ukuba intliziyo yakho ibetha ngamandla okanye ibetha ngaphandle kwesigqi, lixesha lokuba uyeke.”
4. Uva iintlungu esifubeni.
"Iintlungu zesifuba azinakuze ziqheleke okanye zilindeleke," utshilo uGulati, oyintloko yecandelo le-cardiology kwi-University of Arizona College of Medicine, othi, kwiimeko ezinqabileyo, ukuzivocavoca kunokubangela ukuhlaselwa yintliziyo.Ukuba uziva ubuhlungu besifuba okanye uxinzelelo - ngakumbi ecaleni kwesicaphucaphu, ukuhlanza, isiyezi, ukuphefumula okufutshane okanye ukujuluka okukhulu - yeka ukusebenza ngokukhawuleza kwaye ubize i-911, uGulati ucebisa.
5. Uphefumla nzima ngesiquphe.
Ukuba umoya wakho awukhawulezi usebenze xa usenza umthambo, mhlawumbi awusebenzi ngokwaneleyo.Kodwa kukho umahluko phakathi kokuphefumula okufutshane ngenxa yokuzivocavoca kunye nokuphefumula okufutshane ngenxa yokuhlaselwa yintliziyo, ukungaphumeleli kwentliziyo, isifo se-asthma okanye enye imeko.
“Ukuba kukho umsetyenzana okanye inqanaba onokuwenza ngokulula kwaye ngequbuliso ube nomoya ... yeka ukuzilolonga kwaye ubone ugqirha wakho,” utshilo uGulati.
6. Uziva unesiyezi.
Ngokunokwenzeka, uye wazinyanzela kakhulu okanye ungatyi okanye usele ngokwaneleyo ngaphambi kokuba usebenze.Kodwa ukuba ukuyeka ukufumana amanzi okanye i-snack akuncedi – okanye ukuba intloko elula ihamba nokubila kakhulu, ukubhideka okanye nokuba sisiqaqa – unokufuna uhoyo olungxamisekileyo.Ezi mpawu zisenokuba luphawu lokuphelelwa ngamanzi emzimbeni, isifo seswekile, ingxaki yoxinzelelo lwegazi okanye ingxaki yemithambo-luvo.Isiyezi sinokubonisa ingxaki yevalvu yentliziyo, utshilo uGulati.
“Akukho msebenzi wokuzilolonga omele ukwenze uzive unesiyezi okanye unentloko encinci,” utshilo uTorres.“Luphawu oluqinisekileyo lokuba kukho into engalunganga, nokuba wenza kakhulu okanye awunamanzi ngokwaneleyo.”
7. Imilenze yakho iyakruneka.
Iicramps zibonakala zimsulwa ngokwaneleyo, kodwa akufanele zihoywe.Iintlungu zomlenze ngexesha lokuzilolonga zinokubonisa i-claudication ephakathi, okanye ukuvaleka komthambo oyintloko womlenze wakho, kunye nesiqinisekiso sokuthetha nogqirha wakho.
Iicramps zinokuthi zenzeke ezingalweni, kwaye nokuba zenzeke phi na, "ukuba uyaxinana, sisizathu sokuyeka, oko akusoloko kunxulumana nentliziyo," utshilo uConroy.
Nangona esona sizathu sokuba kutheni iicramps zenzeke asiqondwa ngokupheleleyo, zicingelwa ukuba zinxulumene nokuphelelwa ngamanzi emzimbeni okanye ukungalingani kwe-electrolyte."Ndicinga ukuba kukhuselekile ukuthetha esona sizathu sokuba abantu baqale ukuxinana kukuphelelwa ngamanzi emzimbeni," utshilo.Amanqanaba aphantsi e-potassium nawo anokuba ngunobangela.
Ukuphelelwa ngamanzi emzimbeni kunokuba ngumcimbi omkhulu kumzimba wonke, ngakumbi ukuba "uphumile ebushushwini kwaye uziva ngathi imilenze yakho iyaxinana, ayiloxesha lokutyhala.Kufuneka uyiyeke lento uyenzayo.”
Ukuthomalalisa iicramps, uConroy ucebisa “ukuyipholisa.”Ucebisa ukuba usonge itawuli efumileyo ebikwifriji okanye ifriji kwindawo echaphazelekileyo okanye ufake ipakethi yomkhenkce.Ukwacebisa ngokuphulula isihlunu esixineneyo ngelixa usolula.
8. Intliziyo yakho iyabetha.
Ukuba une-fibrillation ye-atrial, eyona nto ibetha intliziyo engaqhelekanga, okanye enye ingxaki yesigqi senhliziyo, kubalulekile ukuba ubeke ingqalelo ekubetheni kwentliziyo yakho kwaye ufune ukhathalelo olungxamisekileyo xa kuvela iimpawu.Iimeko ezinjalo zinokuvakala ngathi zibhabha okanye zibetha esifubeni kwaye zifuna unyango.
9. Izinga lokubila kwakho liyenyuka ngesiquphe.
Ukuba ubona "ukwanda okukhulu kokubila xa usenza umthambo oqhelekileyo ongayi kubangela loo mali," oko kunokuba luphawu lwenkathazo, uTorres uthi."Ukubila yindlela yethu yokupholisa umzimba kwaye xa umzimba ucinezelekile, uya kuhlawulela ngaphezulu."
Ke, ukuba awukwazi ukucacisa ukunyuka kokubila ngenxa yeemeko zemozulu, kungcono uthathe ikhefu kwaye ujonge ukuba kukho into enzima edlalwayo.
Ixesha lokuposa: Jun-02-2022