Kuchiza kwa mtima kufooka kwakhala patapita zaka makumi angapo zapitazo, zomwe zathandiza kuti anthu omwe ali ndi vutoli akhale ndi moyo wabwino. Komabe, anthu ambiri omwe ali ndi vuto la mtima amakhala ndi zofooketsa, kuvutika maganizo, ndi nkhawa zomwe zimakhudza moyo wawo. Kuchokera pakupanga zakudya kusintha kuti athandizidwe kuti athandizire kugwiritsa ntchito njira zamakono zowunikira, pali njira zingapo zomwe zingakuthandizeni kuthana ndi mavutowa ndi kuthandiza kuthetsa vuto lanu momwe mungathe.
Zamtima
Zotsatira za mtima kulephera zingakhale zowawa komanso zakuthupi. Zizindikiro zikhoza kukuthandizani kuti musinthe zochita zanu, kukulepheretsani kuchita zinthu zomwe mwakhala mukuzikonda kale kapena kuzipangitsa kukhala zovuta kwambiri, mwachitsanzo. Kusintha kofunika kwa kayendedwe kabwino ka mtima kusokonekera kungakhalenso kovuta.
Zomwe zimagwirizanitsa maganizo ndi vuto la mtima zimaphatikizapo:
- Kupsinjika maganizo: Kupsinjika maganizo kwambiri kungapweteke mtima wanu. Kupsinjika maganizo kukukweza kupanikizika kwanu kwa magazi ndi kuwonjezereka kwa matenda a mitsempha yam'mimba (CAD), zomwe zimawopsya mtima kwambiri. Ngakhale kuti vuto linalake ndilochibadwa, gawo losalephereka la moyo, nkhawa zosafunikira ziyenera kupeŵedwa. Njira zophunzirira kuthana ndi nkhawa zingakhale zothandiza.
- Kusokonezeka maganizo: Anthu omwe ali ndi vuto la mtima ali ndi mwayi waukulu wokhala ndi maganizo ovutika maganizo. Ngati mukumva chisoni, kudzimva chisoni, kudzimva chisoni, kusowa chiyembekezo cha m'tsogolo, kapena kuona kuti ndinu wolemetsa, mukhoza kukhumudwa. Zizindikiro za kuvutika maganizo kwa nthawi yoposa mlungu ziyenera kukulimbikitsani kulankhula ndi dokotala wanu za mankhwala.
Kulimbana ndi maganizo kumayamba powazindikiritsa ndikugwiritsa ntchito njira zowathandiza kuti asinthe, monga momwe mungathetsere vutoli. Izi zikutanthauza kufunafuna chidwi cha akatswiri, kufotokozera momveka bwino zizindikiro zanu kwa dokotala wa zamankhwala, ndikutsatira mankhwala alionse omwe akulimbikitsidwa kapena mankhwala oyenera.
Cholinga choyenera? Kukhala ndi maganizo abwino. Phunziro la 2017 linapeza kuti kukhala ndi chiyembekezo chabwino kunapangitsa kuti anthu akhale ndi moyo wabwino. Chochititsa chidwi, kuti chiyembekezo chidakwaniritsidwanso kukhala chinthu chosasinthika, kutanthauza kuti mungakhale ndi malingaliro abwino pazinthu, ngakhale simunaganizire kuti muli ndi chiyembekezo.
Thupi
Chinthu chofunikira kwambiri kuti mukhale ndi moyo wabwino ndikumayang'anitsitsa bwinobwino zizindikiro zanu. Kusintha kwa mankhwala kapena kusintha kwa moyo wanu nthawi zambiri ndizofunika kuti zithetse vuto lanu latsopano, koma kunyalanyaza kapena kuyembekezera kuti zidzatha kungachititse kuti mtima wanu ukhale wochuluka.
Ngati zizindikiro zatsopano zikuwoneka kapena ngati zizindikiro zosasintha zimasintha pafupipafupi kapena mwamphamvu, ndikofunikira kuti muzindikire gulu lanu la thanzi labwino mwamsanga. Ena oti ayang'anire ndi awa:
- Kutupa
- Kulemera kwalemera
- Kupuma pang'ono
- Zofooka, kutopa
- Kutaya njala
- Chizungulire
- Kuphatikizika kwa mtima
- Kupweteka pachifuwa
Kudya kwanu ndi kuchita masewera olimbitsa thupi zimathandiza kwambiri kuthana ndi vuto la mtima. Mukakhala ndi matendawa, kuchita zinthu zodzikongoletsera pamoyo wanu wa tsiku ndi tsiku ndizofunikira kuti mkhalidwewo usapitirire.
- Kudyetsa ndi kuchepetsa mchere: Kwa anthu ambiri omwe ali ndi vuto la mtima, chakudya chopatsa thanzi monga chakudya cha Mediterranean chingathandize kuchepetsa kulemera kochepa komanso kuchepetsa kutaya kwa magazi komwe kumayambitsa matenda a mtima. Kuletsedwa kwa mchere ndikofunikira kwambiri. Lankhulani ndi dokotala wanu za chakudya chabwino kwambiri, ndipo ganizirani kukumana ndi munthu wodzinso yemwe angapereke uphungu wambiri ndikukambirana momwe angagwiritsire ntchito zakudya zochepa ; Mchere ndi wochuluka m'madyerero a kumadzulo, kotero ndi zophweka kudya zambirimbiri ngakhale mutakoka mchere wanu. Mungafunike malangizo owonjezera a zakudya ngati muli ndi vuto linalake la shuga kapena cholesterol.
- Kulemera kwake: Kutaya kulemera kwathanzi kungakhale kothandiza kuchepetsa nkhawa yochuluka pamtima wanu, kumathandiza kuthetsa zizindikiro zanu ndi chikhalidwe chanu chonse. Kuyang'anitsitsa kulemera kwanu pofika pamtunda tsiku ndi tsiku kungakuthandizeninso kuzindikira kusintha kwa thupi lanu, monga kulemera kwake kungakulire mofulumira pamene sodium ndi madzi ena akusungidwa chifukwa cha kulephera kwa mtima.
- Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kuti thupi lanu likhale lolimba thupi komanso kuchepetsa vutoli pamtima mwanu. Kuyenda, pogwiritsa ntchito njinga yochita masewero olimbitsa thupi, komanso ngakhale kukweza zolemera zolemera kungathandize kuti ukhale wabwino. Ngati simunagwiritse ntchito posachedwapa, mungafunse dokotala wanu za kuyamba ndi ndondomeko yowonongeka ya mtima . Pewani kuchita masewera otentha kapena ozizira, ndipo pewani ntchito yovuta pokhapokha ngati mutatsukidwa ndi dokotala wanu.
- Kusiya kusuta: Kuwonjezera pa kuchititsa mitundu yambiri ya khansa, komanso matenda a mapapo, kutuluka kwa utsi kumayambitsa kuwonongeka kwa mitsempha yanu, kuphatikizapo mitsempha yamakono. Ngati mumasuta, nkofunika kuti muphunzire njira zothandiza kwambiri zosiya.
- Mowa: Mowa ukhoza kukhala wa poizoni mpaka minofu ya mtima, ndipo mwa anthu ena amatha kukhala ndi mtima wokhudzidwa kwambiri. Malingana ndi kuuma kwa mtima wanu, dokotala wanu angakulimbikitseni kuti musamamwe mowa kapena kumwa mopitirira malire.
Zamakhalidwe
Kufooka kwamtima kwa kulephereka kwa mtima kungakulepheretseni kuti mupite mozungulira momwe munkachitira poyamba. Mwinamwake mungakhale mukuchita zosangalatsa chifukwa chakusowa mphamvu ndi kupuma pang'ono, mwachitsanzo. Izi nthawi zambiri ndizokhalitsa.
Pokumbukira izi, kukonzekera ndi kukonzekera zochitika zomwe zingakuchititseni ndizofunika kuti mukhale ndi chiyanjano-ndizofunikira kuti mukhale osangalala.
Komanso, ganizirani kuwona zinthu mosiyana: Mwina simungathe kutenga nawo mbali zochitika kapena zochitika za banja ndi anzanu nthawi zambiri kapena malinga ndi kale lonse, koma izi sizikutanthauza kuti mwayiwu ulibe malire. Mungaganizire kusankha ntchito yomwe ili pafupi ndi kwanu. Kapena mukhoza kupita kuntchito, koma dziperekeni kuti muchite nawo ntchito zomwe sizikutopetsa. Mukhozanso kulingalira za kupezeka ndi kumangoyamba kumene ngati simukumva bwino.
Ambiri omwe ali ndi vuto la mtima amapeza kuti zimathandiza kugwirizanitsa ndi anthu omwe akukumana ndi chinthu chomwecho. Mu gulu lothandizira mtima, mukhoza kuphunzira njira zosiyanasiyana zomwe zathandiza ena kusintha njira zamoyo, kumwa mankhwala, kuthana ndi mavuto ndi zotsatirapo, kugwira ntchito ndi inshuwalansi, ndi zina zambiri. Zingakhalenso zothandiza kulankhula za vuto lanu pakati pa omwe amadziwa za izo.
Dokotala wanu kapena chipatala angakhoze kulimbikitsa gulu lothandizira vuto la mtima, kapena mukhoza kuyang'ana ndi Heart Failure Society of America kapena American Heart Association.
Zothandiza
Pankhani ya kukhala ndi mtima wosalimba, palinso zofunikira zambiri zokhudzana ndi momwe mungayendetsere matenda anu. Kukhazikitsa dongosolo la kumwa mankhwala, kufufuza thanzi lanu, ndi kuzindikira momwe mukupita patsogolo ndi ochepa chabe.
Mankhwala
Ndi mankhwala osokoneza bongo omwe mungathe kuuzidwa, ndi bwino kukhala ndi dongosolo lomwe lingakuthandizeni kuti musaiwale kumwa mankhwala oyenera kapena kumwa mankhwala ambiri. Muyeneranso kudziwa zomwe mukuchita, kuti muthe kugaŵana ndi adokotala ena omwe angayang'ane kuti akulembetseni chinachake chatsopano.
Sungani mndandanda wamakono wa mankhwala omwe mwalangizidwa. Mndandandawu uyenera kukhala ndi dzina lachidziŵitso ndi dzina lachibadwa la mankhwala alionse, mlingo woyenera, nthawi yomwe mukuyenera kuigwiritsa ntchito, momwe mungathere, zotsatira zowonongeka, ndi zotsatira zina zotani zomwe ziyenera kuuzidwa kwa gulu lanu la thanzi labwino mwamsanga . Dziwani izi zingapezeke kwa dokotala kapena katswiri wa mankhwala ngati mulibe kale.
Muyeneranso kugwiritsa ntchito njira yoyenera kumwa mankhwala abwino pa nthawi yoyenera. Anthu ena amapeza mndandanda wosavuta tsiku ndi tsiku kuti awathandize, pamene ena amagwiritsa ntchito zikumbutso za kalendala ya foni yamakono kapena mapulogalamu a cholinga ichi. Mwinanso, mungagwiritse ntchito mwapadera mankhwala omwe magawo amapereka mankhwala patsiku. Sankhani njira iliyonse yomwe ingakuthandizeni kwambiri.
Malangizo ena ofunikira:
- Musasinthe mankhwala kapena mlingo wanu musanakambirane ndi dokotala wanu poyamba. Mankhwala osokonezeka m'mtima amatha kuyanjana, ndipo ngakhale kusintha kosavuta kungakhale ndi zotsatira zovuta kwambiri.
- Funsani dokotala wanu zomwe mungachite ngati mwadzidzidzi mukudula mlingo wa mankhwala anu. Dokotala wanu akhoza kukhala ndi malangizo osiyana malingana ndi mankhwala.
- Ngati mukuyenda, nthawi zonse muonetsetse kuti muli ndi mankhwala okwanira ndi inu kuti mutenge ulendo wanu wonse. Pamene mukuuluka, ndi bwino kunyamula ndi inu, osati kuziika mu thumba lachangu.
Zida Zamakono
Zipangizo zamakono zomwe zingakuthandizeni kuchepetsa mtima wanu zikulephera. Ngakhale pangakhale kanthawi dokotala wanu asanaganize kuti akugwiritsira ntchito zipangizozi, mapulogalamu, ndi zipangizo zothandizira chithandizo chamankhwala, mungaganize kuti mukuzigwiritsira ntchito nokha kuti muwone momwe mukukhalira ndikulangiza zokambirana ndi dokotala wanu:
- Zizindikiro zofunika panyumba: Zida zowonjezera za magazi kapena pulsometers zakhala zikupezeka kwa zaka zambiri, ndipo ambiri a iwo ali olondola molondola. Amapezeka m'masitolo ambiri. Ngati kuthamanga kwa magazi kumasinthasintha, kuyeza nthawi zonse kuthamanga kwa magazi kwanu kunyumba kumapatsa dokotala chidziwitso chokwanira cha momwe thupi lanu limayendera.
- Zowunika ntchito : Zida zing'onozing'ono monga Fitbit, Apple Watch, ndi zina, kuwonjezera pa mapulogalamu a smartphone, zingakuthandizeni kutsimikiza kuti mukupeza masewera olimbitsa thupi tsiku ndi tsiku poyesa mapazi anu, mtunda wautali, ma calories akutentha, ndi zina zambiri.
- Zida Zogwiritsa Ntchito Dongosolo: Zipangizo zamakono zingakuthandizeni kulemba ndi kufufuza zochitika zosiyanasiyana za thanzi lanu kuti inu, dokotala wanu, kapena katswiri muzitha kuona zomwe zikuchitika pa nthawi ndikusintha ndondomeko yanu yoyendetsera malinga ngati mukufunikira. Zida zopanda waya zophatikizapo foni yanu ndi chitsanzo chimodzi, monga zida zamagetsi.
- Mapulogalamu a mtima wamtundu : Ena amatha kuyeza kukula kwa mtima wanu komanso amadziwitsani ngati kutaya mtima kwanu kumakhala pamwamba pa mtengo. Kuphatikizidwa ndi chipangizo monga Kardiaband kuchokera ku AliveCor, Apple Watch ikhoza kulembetsa ndi kutumiza EEG kuti dokotala akhoze kuona ndondomeko ya mtima yomwe ikugwirizana ndi msanga wa mtima. Zida zimenezi zingakhale zothandiza makamaka ngati muli ndi zizindikiro zosalongosoka kapena chizungulire.
> Zotsatira:
> Anamangidwa LJ, Gordon G, Keltner JG, Abbott L, Bahorski J. Kugwira ntchito yothandizira anthu komanso kuthana ndi mavuto pamtima kusasamala: Phunziro la oyendetsa ndege. Malingaliro Oleza Mtima Oleza Mtima. 2018 Feb; 101 (2): 266-275. lembani: 10.1016 / j.pec.2017.09.008. Epub 2017 Sep 18.
> Kraai IH, Vermeulen KM, Hillege HL, Jaarsma T, Hoekstra T. Wokhutira ndi khalidwe la moyo kwa odwala omwe ali ndi mtima wolephera. Palliat Care Care. 2017 Dec 4: 1-7. onetsani: 10.1017 / S1478951517001055. [Epub patsogolo pa kusindikiza]