Chizoloŵezi chamaganizo chomwe nthawi zambiri chimagwiritsidwa ntchito kutontholetsa malingaliro, kusinkhasinkha kungathandizenso mtima wanu. Ngakhale kuti kafukufuku wokhudza kusinkhasinkha ndi matenda a mtima ndi osalephereka, kafukufuku wina amasonyeza kuti kutenga mchitidwe wosinkhasinkha kungakulimbikitseni kuteteza matenda a mtima (chomwe chimayambitsa imfa ku United States).
Kodi Kusinkhasinkha Kungathandize Bwanji Mtima Wanu?
Kusinkhasinkha kumaphatikizapo kumvetsera phokoso, kuganiza, chinthu, mphindi, kuwonetseratu, kapena mantra (mobwerezabwereza mawu kapena mawu).
Kulingalira, kudziwitsa mpweya, ndi chifundo ndizo zigawo zina za kusinkhasinkha.
Kusinkhasinkha kumaganizidwa kuchepetsa nkhawa, chiwopsezo cha matenda a mtima. Pali umboni wina wosonyeza kuti kusinkhasinkha kungayambitse ntchito yokhudzana ndi mitsempha yamatenda, yomwe imaphatikizapo kuchepetsa kuthamanga kwa magazi komanso kuthamanga kwa mtima nthawi yachisangalalo.
Kafufuzidwe ka Kusinkhasinkha ndi Moyo wa Moyo
Maphunziro a kusinkhasinkha amasonyeza kupindulitsa kwa kusinkhasinkha kwa matenda a mtima wa kuchepetsa ngozi, malinga ndi lipoti lofalitsidwa mu 2017 ndi American Heart Association (AHA). Muzokambirana kwawo kafukufuku amene anafalitsidwa kale, ofufuza anapeza kuti kusinkhasinkha kumagwirizanitsa ndi kuchepa kwa nkhawa, nkhawa, ndi kupsinjika maganizo ndi khalidwe labwino la kugona ndi chithandizo chabwino.
Ngakhale kuti kafukufuku wawo akusonyeza kuti kusinkhasinkha kungathandizenso kuchepetsa kuthamanga kwa magazi, kuthandizira anthu osuta kusuta, komanso kukhala ndi vuto lopwetekedwa mtima la mtima, ochita kafukufuku akunena kuti kufufuza kwina (kuchokera ku mayesero apamwamba kwambiri, ndizofunika kuti zisanachitike.
Padakali pano, akuganiza kuti kusinkhasinkha kungakhale njira yochepa, yochepa yomwe ingagwiritsidwe ntchito pamodzi ndi njira zowonjezera monga zakudya, masewera olimbitsa thupi, ndi zina zamasinthidwe.
Mu phunziro lomwe linaphatikizidwa mu ndondomeko ya AHA, anthu okwana 201 omwe ali ndi matenda a mitsempha amatha kutenga nawo mbali pa kusinkhasinkha kwapadera (mtundu wa kusinkhasinkha umene umaphatikizapo kukhazikika ndi maso anu kutsekedwa ndi kubwereza pulogalamu ya mantra) kapena pulogalamu ya maphunziro a zaumoyo.
Pambuyo pazaka zisanu, imfa ndi chiwerengero cha matenda a mtima kapena zikwapu zinali zochepa kwambiri kwa iwo omwe ali mu gulu losinkhasinkha.
Kwa kafukufuku wofalitsidwa mu European Journal of Preventative Cardiology mu 2015, ofufuza anafufuza zochitika zachipatala zomwe zafalitsidwa kale pamaganizo a thupi, kuphatikizapo kusinkhasinkha. Muzokambirana zawo, ochita kafukufuku adapeza kuti njirazi zakhudzana ndi umoyo wabwino, kuvutika maganizo, nkhawa, ndi kuthamanga kwa magazi.
Pulogalamu yophunzitsira anthu payekha ingathandize kuti anthu azikhala ndi matenda a mtima, malinga ndi kafukufuku wofalitsidwa ku PLoS One mu 2017. Phunziroli, ophunzira adalandira miyezi itatu ya chisamaliro chachizolowezi kuphatikizapo maphunziro a pa intaneti kapena chisamaliro chokha. Pambuyo pa miyezi 12, omwe adalandira maphunziro oganiza bwino anali ndi zochepa zochepetsera zochita masewera olimbitsa thupi (kuyesedwa ndi mayeso a kuyenda kwa mphindi zisanu ndi chimodzi), systolic blood pressure (chiwerengero chapamwamba mu kuwerenga kwa magazi), kugwiritsa ntchito maganizo , ndi zizindikiro zachisoni.
Mfundo Yofunika Kwambiri
Ngakhale kufufuza kwina kuli kofunika pa ubwino wa kusinkhasinkha pa thanzi la mtima, kusinkhasinkha kungakhale ndi zotsatira zabwino pa thanzi lanu lonse chifukwa cha kuchepetsa kuchepetsa nkhawa.
Mankhwala ena monga yoga ndi tai chi angathandizenso kuchepetsa nkhawa.
Ngati muli ndi matenda a mtima kapena omwe ali pachiopsezo cha matenda a mtima, lankhulani ndi wothandizira zaumoyo wanu momwe angagwiritsire ntchito njira zosinkhasinkha mu regimen yanu.
Zotsatira:
> Levine GN, Lange RA, Bairey-Merz CN, ndi al. Kusinkhasinkha ndi Kuchepetsa Kuopsa kwa Maganizo: Buku la Sayansi Kuchokera ku American Heart Association. J Am Heart Assoc. 2017 Sep 28; 6 (10).
> Schneider RH, Grim CE, Rainforth MV, et al. Kupanikizika kwapakati pa kuchepetsa matenda a mtima: Kuthamangitsidwa, kuyesedwa kuyesa kusinkhasinkha kwapakati pazinthu ndi maphunziro a zaumoyo m'matundu. Circ Mafilimu Okhutira Zotsatira. 2012 Nov; 5 (6): 750-8.
> Younge JO, Gotink RA, Baena CP, Roos-Hesselink JW, Hunink MG. Makhalidwe a thupi la odwala omwe ali ndi matenda a mtima: kuwongolera mwatsatanetsatane ndi kusanthula meta. Eur J Prev Cardiol. 2015 Nov; 22 (11): 1385-98.
> Gotink RA, Younge JO, Wery MF, et al. Kulingalira pa Intaneti ngati njira yowonjezereka yopititsa patsogolo mphamvu yogwiritsira ntchito zolimbitsa thupi mu matenda a mtima: Kutsata kwa miyezi isanu ndi umodzi ya kuyesedwa kosasinthika. PLoS One. 2017 May 9; 12 (5): e0175923.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.