10 Matipi Ekutarisira Mumwe Munhu Ane Mwoyo Kukundikana

Zvemukati

• Mirira uye teerera
• Kukurudzira kurovedza muviri uye kurovedza muviri
• Nzwisisa maitiro ekurapa mishonga
• Ziva maitiro ekuongorora zviratidzo
• Rangarira kuzvitarisira
• Tsvaga boka rekutsigira
• Kumbira rubatsiro
• Dzidza nezve kudya kunovaka muviri
• Kurukurai zvinodiwa mupfungwa uye nemanzwiro
• Bvuma kushanda kwavo nesimba
• Kutora

Mhedziso

Vanhu vanoonekwa kuti vane systolic kutadza kwemoyo kazhinji vanofanirwa kuita shanduko dzakakosha muhupenyu hwavo. Vangangodawo kudzidza kudzidza kuvimba nemubati kuti vabatsire nemabasa ezuva nezuva.

Kana iwe uri wawakaroorana naye, mumwe wako, nhengo yemhuri, kana shamwari inochengeta mumwe munhu ane kutadza kwemoyo, unogona kunge uine mibvunzo nezvekuti unganyatsopa rutsigiro sei.

Kupa rubatsiro kune mumwe munhu ane kutadza kwemoyo kunogona kusanganisira kutsigirwa uye kuve muteereri akanaka. Zvinogona zvakare kuda mamwe mawoko-pakuronga kunoshanda, sekugadzirisa mishonga, kuongorora zviratidzo uye zviratidzo zvakakosha, uye kukurudzira kudya zvine hutano uye kurovedza muviri.

Kune maviri marudzi akasiyana e congestive moyo kutadza - systolic (dambudziko nemabatirwo anoita moyo) kana diastolic (dambudziko nekuzorora kwemoyo). Hazvina mhosva kuti ndeupi mhando yemoyo wekutadza waunoda wauri kusangana nawo, iwo matipi ekubatsira nekutarisira kwavo akafanana zvakanyanya.

Mirira uye teerera

Kana iwe uri kubatsira kutarisira mumwe munhu ane kutadza kwemoyo, unogona kukumbira kuenda kumisangano yechiremba uye kuverengerwa munhaurirano nezvekurapwa. Chiremba wemudiwa wako anogona kupa ruzivo rwakawanda panguva yekugadzwa. Iwe unogona kubatsira nekuve uripo kuti uteerere uye unyore zvinyorwa, kuitira kuti ruzivo ruwanikwe gare gare.

Iwe unogona zvakare kubatsira kutsigira mudiwa wako uye neako wega. Kurapa sarudzo kunokanganisa hutano hwemudiwa wako pamwe nebasa rako rekutarisira. Kana iwe uchinzwa kuti nyaya kana chiratidzo hachisi kugadziriswa, taura nezvazvo. Kubatanidzwa mukutaurirana pamusoro pechiratidzo manejimendi kunogona kuita mutsauko mukuru mukufamba kwenguva.

Kukurudzira kurovedza muviri uye kurovedza muviri

Zvichienderana nezviratidzo zvemudiwa wako uye mamiriro, chiremba wavo anogona kunge akakurudzira kuti vawane zvimwe zvekuita zvepanyama kuti vabatsire kugadzirisa kutadza kwemoyo. Iwe uri mune yakasarudzika chinzvimbo chekukwanisa kutsigira mudiwa wako kuti awane kurovedza kwavanoda.

Taura nachiremba wako waunoda nezve huwandu uye mhando yechiitwa yavanokurudzira. Kufamba kazhinji ndiyo imwe yenzira dzakachengeteka dzekuita chiitiko chemuviri. Kune vamwe vanhu, anotarisirwa zvirongwa zvekuvandudza ndidzo sarudzo.

Nzwisisa maitiro ekurapa mishonga

Kana iwe ukabatsira mudiwa wako kubata mishonga yavo, tora matanho ekudzidza nezvechimwe nechimwe mushonga uye kuti chinotorwa sei. Iwe unogona kubvunza mudiwa wako timu yehutano uye wemishonga, kana iwe unogona kuverenga kuburikidza nemapepa eruzivo emushonga akapiwa.

Ipfungwa zvakare yakanaka kuti uuye nerekhodi-yekuchengetedza system iyo iwe nemudiwa wako munonzwisisa. Funga kushandisa cheki yekutarisa kuti uteedzere mishonga, mishonga, uye nguva yakapihwa.

Iwe unogona zvakare kuda kuchengeta bhuku rinosanganisira mibvunzo, chero shanduko dzinoitwa kumishonga, kana mhedzisiro. Kushandisa smartphone app, senge My Cardiac Coach kubva kuAmerican Heart Association (AHA), imwe sarudzo.

Ziva maitiro ekuongorora zviratidzo

Ungangoda kuti ubatsire mudiwa wako nekutarisa zviratidzo zvakadai sekuzvimba kwemakumbo, kufema kufema, uye kuwedzera huremu, uye mamwe ma metric senge BP uye kurova kwemoyo.

Kana huremu hwemudiwa wako huchiwedzera neanopfuura mapaundi matatu mumazuva maviri kana mashanu pondo muvhiki rimwe chete, ita chokwadi chekuzivisa chiremba wako. Kana zvichidikanwa, chiremba wemudiwa wako anogona kupa kuraira pakutenga BP uye moyo-chiyero chekutarisa. Ive neshuwa yekubvunza nezve kana paine chaipo nyaya dzekutarisisa, kuitira kuti iwe uzive nguva yekutsvaga rubatsiro kana zvichidikanwa.

Rangarira kuzvitarisira

Kana iwe uchipa rubatsiro kune mumwe munhu, zvakakosha kuti uwane nguva yekuzvitarisira iwe, zvakare. Kutora nguva yekutora chikamu muzviitiko zvaunofarira zvinobatsira kuti ugare uine hutano uye zvinokutendera kuti upe zvirinani kutarisirwa kune wako waunoda. Zviitiko zvakaita sekurovedza muviri, kuverenga, kubika, kuruka, kana kuungana pamwe chete neshamwari zvinogona kudzoreredza mabhatiri ako uye kukubatsira kudzivirira kuneta.

Tsvaga boka rekutsigira

Husingaperi mamiriro anouya nematambudziko - kune munhu ari kuhuwana pamwe neshamwari dzavo, mhuri, uye vanovachengeta. Mapoka ekutsigira inzira yekunzwa kubatana, kusangana nevamwe vanhu vanogovana zviitiko zvakafanana, uye kubatsira kudzivirira kuzviparadzanisa uye kusurukirwa.

Zvichienderana nekwaunogara, iwe newaunoda munogona kubatana nevanhu online kana muhupenyu chaihwo. Iyo AHA yekutsigira network inogona kukubatsira iwe kutanga.

Kumbira rubatsiro

Kana pane imwe nguva iwe uchinzwa kuremerwa, funga kukumbira shamwari, mhuri, uye vamwe vanhu munharaunda menyu kuti vabatsirwe.

Vanhu muhupenyu hwako vangangoda kubatsira, asi vangangodaro vasina chokwadi nezve chaunoda. Kuita kuti vazive kuti iwe unoda rubatsiro, uye nemabatiro avanogona kuita, zvinokupa iwe mukana wekubuda kana iwe uchida zororo. Funga kugadzira runyorwa rwemabasa akareruka aunogona kupa kune mumwe munhu, sekutenga kunotenga, kuchenesa, kana kugadzira chikafu.

Kana iwe uchida kufukidzwa kwenguva yakareba kana yakawanda inobatanidzwa mabasa, funga kutarisa mukutarisira kwekuzorora. Iwe unogona zvakare kufunga nezve kuhaya mumwe munhu kuti abatsire pamba nguva nenguva.

Dzidza nezve kudya kunovaka muviri

Kudya kudya kunovaka-moyo kunogona kuita mutsauko mukuru mukugadzirisa kutadza kwemoyo. Kudzidza nezve hutano hwakanaka ndicho chinhu iwe nemudiwa wako chamunogona kuita pamwechete.

Kana iwe usina chokwadi kwekutangira, taura nachiremba wako. Ivo vanogona kukuendesa iwe kune chiremba wezvekudya uyo anogona kukubatsira iwe kunzwisisa madhayeti ekurudziro ekushaya kwemoyo. Nyanzvi yezvokudya inogona kubatsirawo kugadzira marongero chaiwo ezvokudya.

Kana zvasvika pakudya moyo une hutano chikafu, pane zvimwe zvekutanga zvekuchengeta mundangariro:

• Ganhurira zvimwe zvinhu. Zvakakosha kudzora sodium, mafuta akazara, cholesterol, nyama tsvuku, uye chikafu chine shuga. Dzivisa mafuta ekufambisa zvakanyanya sezvinobvira.
• Sarudza zvimwe zvekudya kazhinji. Vavarira chikafu chakanangana nezvikafu zvine mafuta mashoma, zvinosanganisira huwandu hwemichero nemiriwo, mapuroteni akaonda, uye tsanga dzese. Paunodya zvigadzirwa zvemukaka, sarudza mhando dzakaderera-mafuta.

Kurukurai zvinodiwa mupfungwa uye nemanzwiro

Kupa rutsigiro rwepfungwa rwakakosha kana uchichengeta mumwe munhu ane moyo kutadza. Iwe unogona kusimudzira kugadzikana kwavo kwepamoyo nekuvakurudzira kuti vataure nezve manzwiro avari kuita.

Iwe unogona zvakare kuvakurudzira kuti vasvike kune dzimwe shamwari nemhuri, mapoka ekutsigira, kana masocial network kuti vanzwe zvakabatana. Kana vachiita kunge vari kunzwa kushushikana kana kushushikana kupfuura zvakajairwa, taura nezve kana vachida kutaura manzwiro avo nachiremba wavo kana kana vangabatsirike nekupihwa mazano.

Bvuma kushanda kwavo nesimba

Kuita mararamire shanduko kugadzirisa zviratidzo zvekutadza kwemoyo zvinotora basa rakawanda. Paunocherekedza kuti mudiwa wako ari kuita basa rakanaka achitevera chirongwa chavo chekurapa, kurovedza muviri, kudya chaiko, kana kuita zvimwe zvekuzvitarisira zvakakosha, vaudze. Unenge uchivakurudzira uye uchibvuma kuedza kwavo.

Kutora

Kupa rubatsiro uye rutsigiro kune mumwe munhu ane kutadza kwemoyo kunogona kutora nguva uye kunzwisisa. Rangarira kuti haufanire kuzviita wega wega. Kubatana nachiremba wako waunoda, kubatana nevamwe vanochengeta, uye kuzendamira kushamwari uye mhuri kunogona kuita mutsauko.