Kawirikawiri kuthamanga kwa magazi kumadziŵika kukhala pafupifupi 120 kuposa 80 (120/80). Koma izo sizikutanthauza kuti chirichonse pamwamba kapena pansi pa chiwerengero chimenecho sichili wathanzi. Ndipotu, kuthamanga kwa magazi kumagwiritsidwa ntchito mosiyanasiyana. Makamaka, mutangotenga mtima wanu ndi kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi, simungayang'ane "kuwerenga" 120/80 kukakamizidwa kwa magazi.
Kuthamanga kwa Magazi Pambuyo Kuchita Zochita
Kwenikweni, kuthamanga kwa magazi sikuyenera kukhala 120/80 ngakhale atatha kuchita masewera olimbitsa thupi. Lingaliro limeneli nthawi zina limasokoneza anthu omwe akuchiritsidwa kuthamanga kwa magazi . Ndikofunika kudziwa kuti ntchito zonse zakuthupi zimapangitsa kuti magazi azithamanga. Izi ndi zotsatira zachilengedwe zowonjezera kufuna kwa magazi kuchokera minofu ndi njira yotchedwa autoregulation.
Pofuna kuthana ndi kuwonjezeka kwa magazi, mtima uyenera kupopera mofulumira komanso molimbika, kukankhira magazi ochulukirapo mu malo osayika a mitsempha ya magazi. Chifukwa mitsempha siingakhoze kuwonjezeka kwambiri kuti ikwaniritse magazi owonjezera awa, kuthamanga kwa magazi kudzawuka.
Kodi N'chiyani Chimayambitsa Kupanikizika kwa Magazi?
Ngakhale mutalandira chithandizo cha kuthamanga kwa magazi, zipsyinjo zanu zidzakwerabe atatha kuchita. Kuyenda, kutenga masitepe, ngakhale kukweza kapena kusunthira katundu kumapangitsa kuti magazi aziwonjezeka. Zomwe zimapangitsa kuti chipsyinjo chiwonjezeke chimadalira momwe kukula kwayamba ndi momwe moyo wanu wamakhalira ulili.
Mwa kuyankhula kwina, mawonekedwe abwino omwe muli nawo, kuchepa kwa magazi anu kudzawonjezeka ndi kuwonjezereka kwa thupi. Anthu omwe ali ndi mawonekedwe amayenera kugwira ntchito molimbika kuti apangitse kuwonjezeka komweku komwe kumachitika ndi ntchito zochepa mu anthu omwe sali oyenera.
Kupanikizika kwa Nthawi Yaitali
Kuchita masewera olimbitsa thupi nthawi zonse ndi mbali yofunikira ya kulamulira kwa nthawi yaitali.
Kuchita masewera olimbitsa thupi kumapangitsa mtima kukhala wabwino komanso kumapangitsa thanzi labwino kukhala ndi thanzi labwino. Idzakuthandizanso kuchepetsa kulemera kwanu, kuchepetsa nkhawa zanu, ndikukupangitsani kukhala osangalala. Komabe, muyenera kuonetsetsa kuti mukuchotsa pulojekiti yanu ndi dokotala wanu.
Ngakhale ndi mankhwala, kupanikizika kwa magazi kungakhale kosaoneka bwino, ndipo pulogalamu yowopsya ingayambitse kupanikizika kwa magazi kuwonjezeka kuzinthu zomwe zingakhale zosatetezeka.
Nthawi zambiri, sysilic blood pressure (nambala yapamwamba) sayenera kukwera kwambiri kuposa 180, ndipo chiopsezo cha zochitika zoopsa, monga matenda a mtima ndi kupwetekedwa , zimakula mwamsanga pamene mphamvu ya systolic imapita pamwamba pa 200.
Kusankha Zochita Zokakamiza Kuthamanga kwa Magazi
Dokotala wanu akhoza kukuthandizani kudziwa momwe mungagwiritsire ntchito kuthamanga kwa magazi ndi mapiritsi a mtima ndipo mungathe kunena zinthu zina zomwe zimakulolani kuchita masewera olimbitsa thupi.
Musataye mtima ngati ntchito yanu yosankha ikuwoneka yochepa pachiyambi. Pamene mukukhazikitsa dongosolo lanu la mtima, mudzatha kuchita zovuta zambiri popanda kuwonjezera kukakamizidwa kwanu kwa magazi. Kuwonjezera apo, pamene muyambitsa mapulogalamu anu, kumbukirani kutenthetsa patsogolo ndi kuzizira pambuyo pazochita zanu.
Musaiwale kupuma pamene mpweya wanu umatha kupititsa patsogolo kuthamanga kwa magazi.
Malangizo Ogwiritsa Ntchito
Malingana ndi American Heart Association, anthu wathanzi ayenera kukhala ndi mphindi 150 zochita masewera olimbitsa thupi pa sabata-ndiyo mphindi 30 patsiku, masiku asanu pa sabata. Zitsanzo za zochitika zolimbitsa thupi zolimbitsa thupi zimaphatikizapo kuyenda mwamsanga, kumaluwa, kuthamanga kwa madzi, kusewera tenisi (kawiri), ndi kuvina mpira.
Kumbukirani kuti mukhoza kuphatikiza zolimbitsa thupi m'moyo wanu wa tsiku ndi tsiku-kuyenda pa masitepe othamanga kapena kuyenda maulendo atatu ku sitolo kungapangitse kusiyana. Inunso simusowa zipangizo zamakono kapena masewera olimbitsa thupi.
Kutuluka panja kupita ku paki kungakhale zonse zomwe mukusowa.
Komanso, ndibwino kukonzekeretsa bwenzi lanu lochita masewera olimbitsa thupi kuti mukhale ndi mlandu. Wothandizana naye angapangitsenso ntchito yanu kukhala yosangalatsa komanso yosangalatsa.
Pomaliza, sankhani masewera olimbitsa thupi. Kaya ndilo kalasi ya Pilates kapena kuyenda galu wanu, chitani zomwe mumakonda. Pamapeto pake, mumakhala osakanizika ndi chizolowezi chochita masewera olimbitsa thupi omwe mumakonda.
Mawu Ochokera
Pamene mukuyang'anira thanzi lanu ndikupanga ndondomeko yochita masewero olimbitsa thupi, chonde funsani dokotala wanu ndondomeko yanu. Mufuna kutsimikiza kuti mukuyamba ndi regimen yomwe ili yoyenera, yotetezeka kwa inu, ndikukumana ndi zolinga zanu. Yesetsani kukhumudwitsidwa nokha ndikupitilira.
> Zotsatira:
> EG yamala. Maphunziro a Kuthamanga Kwambiri ndi Kuthamanga kwa Mthupi: Kuwonjezera Mapindu Ochita Zochita? Am J Cardiovasc Dis. 2012; 2 (2): 102-110.
> Kuchita Khama Poletsa Kuthamanga Kwambiri kwa Magazi. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/Getting-Active-to-Control-High-Blood-Pressure_UCM_301882_Article.jsp#.WrKK_Zch3x8.
> Kuyeza Ntchito Yathupi Kulimbitsa. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.