Chirwere cheshuga - kuramba uchishanda

Kana uine chirwere cheshuga, unogona kufunga kuti kurovedza muviri zvine simba chete ndiko kunobatsira. Asi ichi hachisi chokwadi. Kuwedzera zviitiko zvako zvezuva nezuva nechero huwandu kunogona kubatsira kuvandudza hutano hwako. Uye kune nzira dzakawanda dzekuwedzera zvimwe zviitiko kune rako zuva.

Kune zvakawanda zvakanakira kuve unoshanda. Kuramba uchishingaira kunogona:

• Batsira kudzora shuga yako yeropa
• Batsira kudzora huremu hwako
• Chengeta mwoyo wako, mapapu, uye mitsipa yeropa zvine hutano

Nepo tarisiro yechiitiko ichi ichi kazhinji kurasikirwa uremu, iwe unogona kubatsirwa uye kuva noutano kubva pachiitiko kunyangwe pasina kurasikirwa nehuremu.

Chimwe chezvinhu zvakanakisa chaungaite kusimuka utange kufamba. Chero chiitiko chiri nani pane kusaita chiitiko.

Chenesa imba. Famba famba paunenge uri parunhare. Tora kazhinji, mapfupi mabhureki angangoita maminetsi makumi matatu kuti umuke uye ufambe fambe kana uchishandisa komputa.

Enda kunze kwemba yako uite mabasa epamba, akadai sekurima gadheni, kukora mashizha, kana kuwacha mota. Tamba panze nevana vako kana vazukuru. Tora imbwa kuti ufambe.

Kune vanhu vazhinji vane chirwere cheshuga, chirongwa chezviitiko kunze kwemusha isarudzo huru.

• Taura nemubatsiri wako wezvehutano nezvehurongwa hwako uye kurukura nezvezviitwa zvakakunakira iwe.
• Shanyira nzvimbo yekurovedza muviri kana yekugwinya uye uve nemurayiridzi anokuratidza mashandisiro emidziyo. Sarudza imba yekutandarira ine mamiriro aunofarira uye inokupa iwe sarudzo dzinoverengeka maererano nezviitiko nenzvimbo.
• Kana mamiriro ekunze ari kutonhora kana kunyorova, ramba uchishanda nekufamba famba munzvimbo dzakaita sechitoro.
• Ita shuwa kuti urikushandisa shangu dzakakodzera nemidziyo.
• Tanga zvishoma nezvishoma. Chikanganiso chakajairika kuyedza uye kuita zvakawandisa nekukurumidza. Izvi zvinogona kukonzera kukuvara kwemhasuru uye kwemajoini.
• Sanganisira shamwari kana mhuri. Chiitiko muboka kana nevabatsiri chinowanzo kuve chinonakidza uye chinokurudzira.

Paunomhanya nenzira:

• Famba sezvaunogona.
• Kana iwe uchityaira, paka mota yako munzvimbo yekure kwazvo yekupaka.
• Usashandise windows-up windows. Buda mumotokari yako ufambe mukati meresitorendi kana mutengesi.

Kubasa:

• Famba uende kune vaunoshanda navo pane kufona, kutumira mameseji, kana kutumira maemail.
• Tora masitepisi pachinzvimbo cherevheta - tanga ne1 pasi kumusoro kana 2 pasi uye edza kuwedzera nekufamba kwenguva.
• Simuka ufambe famba uchifona.
• Tambanudza kana kufamba famba pane kutora kofi kuzorora kana kunwa.
• Panguva yekudya kwemasikati, famba uchienda kubhangi kana posvo hofisi, kana kuita zvimwe zviitiko zvinokutendera kuti ufambe-fambe.

Pakupera kwekufamba kwako, buruka chitima kana bhazi chimwe chimbomira wofamba nzira yese yekuenda kubasa kana kumba.

Kana iwe uchida kuziva kuti yakawanda sei chiitiko chauri kuwana mukati mezuva, shandisa chinosakara chiitiko chekutarisa kana nhanho yekuverenga mudziyo, unonzi pedometer. Paunenge iwe uchinge waziva mangani matanho aunoverengera pazuva, edza kutora mamwe matanho zuva rega rega. Chinangwa chako chehutano huri nani chinofanira kunge chakakomberedza zviuru gumi nhanho pazuva, kana zvishoma nezvishoma matanho kupfuura iwe waakatora zuro rapfuura.

Kune dzimwe njodzi dzehutano kutanga zvirongwa zvezviitiko zvitsva. Gara uchitarisa nemupi wako usati watanga.

Vanhu vane chirwere cheshuga vari pangozi yekuve nematambudziko emwoyo. Ivo havanzwisise nguva dzose zviratidzo zvekunyevera zvekurwadziwa kwemoyo. Kumbira chiremba wako kana iwe uchida kuongororwa chirwere chemwoyo, kunyanya kana iwe:

• Ivawo neBP yakakwira
• Ivawo necholesterol yakakwira
• Chiutsi
• Iva nenhoroondo yechirwere chemwoyo mumhuri yako

Vanhu vane chirwere cheshuga avo vakafutisa kana kufutisa vari panjodzi huru yekuve neArthritis kana mamwe matambudziko akabatana. Taura nemupi wako kana iwe wakambove nemarwadzo akabatana pamwe nebasa munguva yakapfuura.

Vamwe vanhu vakafutisa vanogona kukurumidza kubuda ganda pavanotanga maekisesaizi matsva. Izvi zvinogona kazhinji kudzivirirwa nekusarudza zvipfeko zvakanaka. Kana iwe ukava nehutachiona hweganda kana kuputika, kazhinji mumakanda eganda, taura nemupi wako uye uone kuti inorapwa usati waenderera mberi uchishanda.

Vanhu vane chirwere cheshuga uye kukuvara kwemitsipa mutsoka dzavo vanofanirwa kungwarira pavanotanga zviitiko zvitsva. Tarisa tsoka dzako mazuva ese kuti dzione kutsvuka, mablister, kana macallus ari kutanga kuumbika. Nguva dzose pfeka masokisi. Tarisa masokisi ako neshangu kuti uone nzvimbo dzisina kugadzikana, izvo zvinogona kukonzera mhoni kana maronda. Ita shuwa kuti zvigunwe zvako zvakagezwa. Rega mupi wako azive ipapo ipapo kana iwe uchidziya, kuzvimba, kana kutsvuka pamusoro petsoka dzako kana bhanhire rako.

Mimwe mhando yekurovedza muviri zvine simba (kunyanya inorema kusimudza uremu) inogona kukuvadza maziso ako kana uchitova nechirwere cheshuga cheshuga. Ive neshuwa yekutora ziso bvunzo usati watanga nyowani chirongwa chekuekisesaiza.

Chiitwa chemuviri - chirwere cheshuga; Exercise - chirwere cheshuga

American Chirwere cheshuga Association. 5. Kugonesa shanduko yemufambiro uye hupenyu hwakanaka kuvandudza mhedzisiro yehutano: zviyero zvekurapwa mune cheshuga-2020. Chirwere cheshuga. 2020; 43 (Chishandiswa 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Eckel RH, Jakicic JM, Ard JD, et al. American College yeCardiology / American Heart Association Task Force pamaitiro ekudzidzira. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force pamitemo yekudzidzira. Kutenderera. 2014; 129 (25 Suppl 2): ​​S76-S99. PMID: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

Lundgren JA, Kirk SE. Mutambi ane chirwere cheshuga. Mune: Miller MD, Thompson SR, eds. DeLee & Drez's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chits. 18.

• Tora 1 chirwere cheshuga
• Nyora 2 chirwere cheshuga

• ACE inhibitors
• Chirwere cheshuga uye kurovedza muviri
• Chirwere cheshuga kutarisirwa kwemaziso
• Chirwere cheshuga - maronda etsoka
• Chirwere cheshuga - kudzivirira chirwere chemwoyo uye sitiroko
• Chirwere cheshuga - kutarisira tsoka dzako
• Chirwere cheshuga bvunzo uye kuongororwa
• Chirwere cheshuga - kana uchirwara
• Shuga yeropa yakaderera - kuzvitarisira
• Kugadzirisa shuga yako yeropa
• Nyora 2 chirwere cheshuga - chii chekubvunza chiremba wako

• Chirwere cheshuga
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