Yintoni ukubetha kwentliziyo okuqhelekileyo?

Imfundo yezeMpilo

Uninzi lwabantu alucingi kabini malunga nokubetha kwentliziyo yabo ngaphandle kokuba befumana uxinzelelo okanye iimpawu zengxaki yentliziyo. Nangona kunjalo, kubalulekile ukwazi ukuba inqanaba lentliziyo eliqhelekileyo lifanele libe yintoni, nokuba awunazingxaki zentliziyo. Kubantu abadala abadala kuneminyaka eyi-18, ukubetha kwentliziyo okuqhelekileyo kufanele kube phakathi kwe-60 kunye ne-100 beats ngomzuzu. Abantwana abaneminyaka engama-6 ukuya kwe-15 kufuneka babe nenqanaba lentliziyo phakathi kwe-70 ukuya kwi-100 beats ngomzuzu. Makhe sijonge ukuba athetha ntoni la manani, indlela yokulinganisa ukubetha kwentliziyo yakho, kwaye zeziphi izinto ezinokubangela ukuba izinga lokubetha kwentliziyo yakho linyuke okanye liye ezantsi.

Yintoni ukubetha kwentliziyo okuqhelekileyo?

Inqanaba lentliziyo ngumlinganiso wenani lamaxesha ukubetha kwentliziyo yemisipha ngomzuzu. Abantwana abasempilweni kunye nabantu abadala baya kuba neentliziyo ezibetha ngesantya esahlukileyo ngenxa yobudala kunye nobungakanani bomzimba. Ukuba intliziyo ibetha kakhulu okanye icothe kakhulu, oku kunokuthetha ukuba unengxaki yezempilo. Ukuphumla kwentliziyo yakho kuya kukuvumela ukuba ulinganise impilo yakho yangoku.

Ngokubanzi, isantya esisezantsi sokuphumla kwentliziyo sithetha ukuba intliziyo ibetha kancinci ngomzuzu, oko kuthetha ukuba kusebenza ngakumbi. Ukuphumla kwentliziyo yakho kukuxelela indlela ekhawuleza ngayo ukubetha kwentliziyo yakho xa ukhululekile, njengokuhlala okanye ukubeka phantsi.Ukuba ukuphumla kwentliziyo yakho kuphezulu kakhulu, oku kunokuthetha ukuba unempilo engaphantsi komzimba, okanye ukuba usengozini yokuphuhlisa imeko yentliziyo.

Ukwazi ukuba isantya sentliziyo yakho ekujoliswe kuyo kufuneka ibe yeyiphi na iminyaka yakho kunokukunceda uqaphele ukuba kwaye xa izinga lokubetha kwentliziyo yakho lingaqhelekanga, nto leyo enokuba luphawu lokuba lixesha lokuba uye kugqirha.

Intlawulo eqhelekileyo yentliziyo ngokobudala
Ubudala	Inqanaba lentliziyo
Iminyaka emi-1-5 ubudala	I-80-130 bpm
Iminyaka 6-15 ubudala	I-70-100 bpm
18 nangaphezulu	I-60-100 bpm

Njengoko sikhula, uluhlu lwento ethathwa njengeyona ndawo isempilweni yokuphumla kwentliziyo iya kutshintsha.

Umndilili wabantu abadala abasempilweni baya kuba nenqanaba lokuphumla le-60 bpm okanye ngaphezulu. Nangona kuqhelaniso lweklinikhi, ukuphumla kwentliziyo phakathi kwe-60 kunye ne-100 bpm kuthathwa njengesiqhelo, abantu abanentliziyo yokuphumla ephezulu kunama-80 bpm banokuba nomngcipheko okhulayo isifo sentliziyo .

Ngelixa kunokwenzeka ukutyhala ukubetha kwentliziyo ukuya kwi-130 okanye kwayi-200 bpm ngokwenza umthambo, intliziyo ebetha oku phezulu rhoqo iya kufuna unyango. Kuyafana nangentliziyo ebetha ngokungaguquguquki ngaphantsi kwe-60 bpm. Iimbaleki azifani. Amanqanaba abo okuphucula impilo ngokwendalo anciphisa ukubetha kwentliziyo.

Ezinxulumene: Izibalo zesifo senhliziyo

Ulinganisa njani ukubetha kwentliziyo

Ukulinganisa ukubetha kwentliziyo yakho kulula ukwenza ukuba ulandela amanyathelo athile alula. Eyona ndawo ilula yokulinganisa ukubetha kwentliziyo yakho kukwi isihlahla , ngezantsi nje kwesiseko sesithupha. Beka isalathiso sakho kunye neminwe ephakathi phakathi kwethambo kunye nomsipha phantsi kwesithupha sakho. Nje ukuba uve ukubetha kwentliziyo yakho, bala inani leebethi ozivayo kwimizuzwana eli-15. Xa sele ubalile ukuba zingaphi iipulse, uyakuliphinda inani ngesine. Oku kukunika inani elipheleleyo lamaxesha intliziyo yakho ibetha ngomzuzu omnye. Umzekelo, ukuba intliziyo yakho ibetha izihlandlo ezili-18 kwimizuzwana eli-15, ukubetha kwentliziyo yakho ngama-72 ukubetha ngomzuzu.

Kubalulekile ukulinganisa ukubetha kwentliziyo yakho xa ukwindawo ekhululekile. Ukuba uthatha ukubetha kwentliziyo yakho emva kwawo nawuphi na umsebenzi onzima, ngekhe ufumane ufundo olufanelekileyo. Kuya kufuneka ulinde iyure enye okanye ezimbini emva kokuzilolonga ukuze uthathe ukuphumla kwentliziyo yakho, kunye neyure emva kokutya icaffeine, ngokwe Ezempilo zeHarvard .

Zeziphi izinto ezichaphazela ukubetha kwentliziyo?

Inqanaba lentliziyo lomntu liya kutshintsha yonke imihla ngokusekwe kwizinto zangaphandle kunye neziqu, ezinje ngezi zilandelayo:

• Amaqondo obushushu omoya aphezulu kunye nokufuma: Xa amaqondo obushushu kunye nokufuma kunyuka, oku kubangela intliziyo ukuba impompe igazi elingaphezulu, ngenxa yoko izinga lentliziyo liya kunyuka.
• Ukutyeba kakhulu: Izifundo bonisa ukuba ukutyeba kakhulu kubangela ukuba intliziyo ibethe ngokukhawuleza ngenxa yamafutha aphezulu emzimbeni akhokelela kwigazi eliphezulu. Oku kuthetha ukuba intliziyo kufuneka isebenze nzima ukupompa igazi.
• Amayeza: Amanye amayeza anokuchaphazela ukukhawuleza kwentliziyo. Uxinzelelo lwegazi oluphezulu njengamayeza e-beta, umzekelo, unokucothisa ukubetha kwezantsi. Kwelinye icala, ukuthatha kakhulu amayeza e-thyroid kunokubangela ukuba izinga lentliziyo lenyuke.
• Indawo yomzimba: Ukuba uphumla, uhleli, okanye umi, ukubetha kwentliziyo yakho kuya kuhlala kunjalo. Ukuba uya ekuxokeni okanye ekumeni, oku kunokubangela ukuba izinga lokubetha kwentliziyo yakho liye phezulu malunga Imizuzwana eli-15 ukuya kwengama-20 ngenxa yokuba intliziyo yakho kuye kwafuneka yonyuse izinga lokubetha kwayo ukuze uhambise igazi elingaphezulu kwimisipha yakho.
• Ubudala:Ukwaluphala kuguqula intliziyo kunye nemithambo yegazi, ngokwe IZiko leLizwe lokuGuga . Njengokuba abantu bekhula, iintliziyo zabo azinakubetha ngokukhawuleza ngexesha lomsebenzi okanye ngamaxesha oxinzelelo. Nangona kunjalo, ukuphumla kwamazinga eentliziyo akatshintshi ngokuphawulekayo ngobudala.
• Isini: Xa kuziwa kwiyantlukwano kwisini, abasetyhini banomyinge wokuphumla weqondo lentliziyo eliphezulu kunelamadoda, kodwa izifundo zibonise ukuba abantu basetyhini banesifo ukusebenza okungcono kwentliziyo ebusweni besifo sentliziyo kunamadoda.
• Iimvakalelo: Ukuba uziva uxinezelekile, uxhalabile, unxunguphele, unxunguphele, okanye usoyika, izinga lokubetha kwentliziyo yakho liya kunyuka. Kungenxa yokuba ezi ntlobo zeemvakalelo zikhupha iihormoni zoxinzelelo ezinje cortisol kunye neadrenaline , ezixelela intliziyo ukuba ibethe ngokukhawuleza. Ukuba uziva ukhululekile, uzolile, kwaye ukhuselekile, ukubetha kwentliziyo yakho kuya kwehla kwinqanaba eliphantsi.
• Indlela zokutya: Ukutya isixa esikhulu sesodiyam kunokubangela ukuba intliziyo ibethe ngokukhawuleza. Xa umzimba une-sodium eninzi, izama ukungxenga ngokunyusa ukubuyisela kwakhona ulwelo kwizintso. Oku kubangela ukwanda kwamanqanaba egazi, elenza ukuba impompo yentliziyo ikhawuleze. Ukutya okuphezulu kumanqatha anelisiweyo kunokunyusa ngokungathanga ngqo ukubetha kwentliziyo kuba amafutha amabi akhokelela kwiziphumo eziphezulu amanqanaba echolesterol kunye negalelo kutshintsho kwimisebenzi yentliziyo.
• Umthambo: Ubungqina bubonisa ukuba ukwenza umthambo rhoqo kunciphisa ukubetha kwentliziyo ngokuhamba kwexesha kwaye umngcipheko wokufa ngenxa yokuphumla kwentliziyo .
• Iimeko zonyango: Izifo zentliziyo kunye nezifo zemiphunga zinokunyusa izinga lokuphumla kwentliziyo. Iziphazamiso ze-thyroid ezigqithiseleyo ezifana nesifo se-Graves kunye ne-goiter enetyhefu, yimbangela eqhelekileyo yokunyuka kwentliziyo.
• Imbali yosapho yeemeko ezithile zonyango:Ezinye iimeko zentliziyo zililifa. Ukuba unembali yosapho yentliziyo okanye iingxaki zoxinzelelo lwegazi, unokumiselwa ukuba ube nenqanaba eliphezulu lokuphumla kwentliziyo kunye nomngcipheko owandileyo wokuba nesifo sentliziyo.

Ubuninzi kunye neethagethi zentliziyo

Kubalulekile ukuba wazi ukuba yeyiphi eyona nto intle yokubetha kwentliziyo yakho ukuze uphephe ukubangela ingozi entliziyweni yakho okanye emzimbeni. Ukubala izinga eliphezulu lentliziyo yakho, thabatha iminyaka yakho engama-220 Umbutho wentliziyo yaseMelika (AHA), ukubetha kwentliziyo yakho ekujolise kuyo ngelixa usenza imisebenzi enesidima kufanele ukuba kube malunga neepesenti ezingama-50 ukuya kuma-70% kwinqanaba lentliziyo yakho. Ngexesha lokuzilolonga ngamandla, kufanele ukuba kube malunga neepesenti ezingama-70 ukuya kuma-85% yenqanaba eliphezulu lentliziyo yakho.

Ukuba udlula kwinqanaba lokubetha kwentliziyo yakho, unokuba namava obuhlungu, izihlunu ezibuhlungu, okanye ukonzakala kwemisipha. Abavavanyi bezinga lentliziyo balungile ukuba banxibe ngelixa uzilolonga kuba bakuxelela ukubetha kwentliziyo yakho ngexesha langempela.

Indlela yokunciphisa ukubetha kwentliziyo (iindlela ezimfutshane kunye nexesha elide)

Ukuba izinga lokubetha kwentliziyo yakho liphezulu kakhulu kukho iindlela zokuzithoba ngokukhuselekileyo. Intlawulo yenhliziyo yakho ingaba phezulu emva kokuzivocavoca okanye ngenxa yokuba uziva uxinezelekile okanye uxhalabile.

Nazi ezinye zeendlela ezisebenza ngokukhawuleza ezinokunceda ukuthoba isantya sentliziyo esheshayo:

• Ukuzivocavoca ukuphefumla: Ungasebenzisa ukuphefumla kwakho ukunyusa uxinzelelo lwe-aortic entliziyweni yakho, eya kuthi yehlise izinga lokubetha kwentliziyo yakho. Ukwenza oku, vala umlomo kunye nempumlo kwaye uphakamise uxinzelelo esifubeni sakho. Ukuphefumla imizuzwana emihlanu ukuya kwesibhozo, yibambe imizuzwana emithathu ukuya kwemihlanu, emva koko uphefumle kancinci. Oku kunokuphindwa amatyeli aliqela.
• Ukuhlamba: Oku kunokukunceda ukuphumze kwaye kuzise ukubetha kwentliziyo yakho ezantsi.
• Ukukhanya kweyoga: Ukuthomalalisa i-yoga okanye ukucamngca kunokukunceda uphumle kwaye uzise ukubetha kwentliziyo ephezulu.
• Ukufudukela kwindawo epholileyo: Ukuba izinga lokubetha kwentliziyo yakho liphakanyisiwe ngenxa yokuba ushushu kakhulu, ukufudukela kwindawo ebandayo kuya kunceda ukuyizisa.

Nazi ezinye zezisombululo zexesha elide ezinokukunceda ufezekise inqanaba lentliziyo elisempilweni:

• Ukuzivocavoca rhoqo:Ukuqala kunye nokugcina inkqubo yokuzivocavoca kuya kunceda ukunciphisa ukuphumla kwentliziyo ngokuhamba kwexesha.
• Ukutya okunempilo: Ukutya okunempilo okuqulethe ukutya okuziinkozo, imifuno enamagqabi, iziqhamo, kunye ne-omega-3 fatty acids zikulungele ukuxhasa impilo yentliziyo yexesha elide kwaye ziya kunceda ukugcina isifo sentliziyo sisendaweni.
• Ukuyeka ukutshaya: Abantu abangatshayiyo bane wehlisa umngcipheko yokuhlaselwa sisifo sentliziyo rhoqo kunye nesifo sentliziyo.
• Ukuhlala u-hydrated: Ukusela amanzi aneleyo ivumela intliziyo ukuba impompe igazi ngokulula emzimbeni wonke.

Ezinxulumene: Ungayinyamekela njani intliziyo yakho ngexesha lokukhulelwa?

Nini ukubiza ugqirha wakho

Intliziyo ngokuqinisekileyo lelona lungu libalulekileyo emzimbeni. Ukuba kukho into ehamba gwenxa, iziphumo ngamanye amaxesha ziyabulala. Abanye iingxaki zentliziyo isenokungabi yingozi njengesifo sentliziyo, kodwa oku akuthethi ukuba akufuneki zithathelwe ingqalelo.

Kuya kufuneka uye kugqirha ukuba ukubetha kwentliziyo yakho bekuphakathi kwinqanaba eliqhelekileyo kwaye ngesiquphe akunjalo. Oku kunokubonisa ukuba unengxaki yentliziyo efana arrhythmia esisingqisho sentliziyo esingaqhelekanga, tachycardia Kulapho intliziyo ibetha ngokungaguquguqukiyo ngaphezulu kwe-100 bpm, okanye bradycardia leliphi izinga lentliziyo eliphantsi elingaphantsi kwama-60 bpm.

Kuya kufuneka ufune ukhathalelo olungxamisekileyo ukuba ukubetha kwentliziyo yakho ngokukhawuleza kubangela iimpawu ezinjengokuphefumla kancinci, iintlungu esifubeni, ukubetha kwentliziyo, okanye isiyezi, utshilo u-Evan Jacobs, MD, uMlawuli wezoNyango wezoNyango kwiiNkonzo zeNtliziyo. Amaziko oKhathalelo lweConviva . Ngokubanzi, ukubetha kwentliziyo okungagungqiyo ngaphezulu kwe-130 beats ngomzuzu, ngaphandle kwempawu, kufuneka kuphakanyise uvavanyo olukhawulezileyo. Ugqirha wakho wokhathalelo oluphambili okanye ugqirha wentliziyo kufuneka aziswe ngamaxabiso aphakathi kwe-100 kunye ne-130 beats ngomzuzu kwaye angathatha isigqibo ngemfuno yokhathalelo olungxamisekileyo kwimeko nganye.