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Yini ukushaya kwenhliziyo okujwayelekile?

Yini ukushaya kwenhliziyo okujwayelekile?Imfundo Yezempilo

Iningi labantu alicabangi kabili ngokuthi kuyini ukushaya kwenhliziyo yabo ngaphandle uma behlangabezana nosizi noma izimpawu zenkinga yenhliziyo. Kodwa-ke, kubalulekile ukwazi ukuthi izinga lokushaya kwenhliziyo kufanele libe yini, noma ngabe awunazo izinkinga zenhliziyo. Kubantu abadala abaneminyaka engaphezu kwengu-18, ukushaya kwenhliziyo okuvamile kufanele kube phakathi kwamabhithi angama-60 kuya kwayi-100 ngomzuzu. Izingane ezineminyaka engu-6 kuya kwengu-15 kufanele zibe nokushaya kwenhliziyo phakathi kwama-70 no-100 beats ngomzuzu. Ake sibheke ukuthi lezi zinombolo zisho ukuthini, ukuthi ungalinganisa kanjani ukushaya kwenhliziyo yakho, nokuthi yiziphi izinto ezingadala ukuthi isilinganiso senhliziyo yakho sikhuphuke noma sehle.





Yini ukushaya kwenhliziyo okujwayelekile?

Ukushaya kwenhliziyo yisilinganiso senani lezikhathi lapho imisipha yenhliziyo ishaya khona ngomzuzu. Izingane ezinempilo nabantu abadala bazoba nezinhliziyo ezishaya ngejubane elihlukile ngenxa yobudala bazo nosayizi womzimba. Uma inhliziyo ishaya ngokushesha okukhulu noma ihamba kancane, lokhu kungasho ukuthi unenkinga yezempilo eyisisekelo. Ukushaya kwenhliziyo yakho yokuphumula kuzokuvumela ukuthi ulinganise impilo yakho yamanje yenhliziyo.



Ngokuvamile, ukushaya kwenhliziyo okuphumula okuphansi kusho ukuthi inhliziyo ishaya kancane ngomzuzu, okusho ukuthi kusho ukuthi isebenza kahle kakhulu. Ukushaya kwenhliziyo yakho okuphumuzayo kukutshela ukuthi inhliziyo yakho ishaya ngokushesha kangakanani lapho usesimweni esikhululekile, njengokuhlala noma ukubeka phansi.Uma ukuphumula kwenhliziyo yakho kuphakeme kakhulu, lokhu kungasho ukuthi unokuqina komzimba okuphansi, noma ukuthi usengozini yokuthola isimo senhliziyo.

Ukwazi ukuthi izinga lokushaya kwenhliziyo yakho okufanele libe yilo kufanele libe yini eminyakeni yakho kungakusiza ukuthi ubone ukuthi izinga lokushaya kwenhliziyo yakho alijwayelekile yini nokuthi nini, okungaba inkomba yokuthi sekuyisikhathi sokuya kudokotela.

Ukushaya kwenhliziyo okujwayelekile ngeminyaka
Ubudala Isilinganiso senhliziyo
Uneminyaka engu-1-5 ubudala 80-130 bpm
Iminyaka 6-15 ubudala 70-100 bpm
18 nangaphezulu 60-100 bpm

Njengoba sikhula, ububanzi balokho okubhekwa njengokushaya kwenhliziyo okuvamile okunempilo kuzoshintsha.



Umuntu omdala ophilile uzoba nesilinganiso senhliziyo sokuphumula esingu-60 bpm noma ngaphezulu. Yize ukwenziwa komtholampilo, isilinganiso sokuphumula senhliziyo esiphakathi kuka-60 no-100 bpm sithathwa njengesijwayelekile, abantu abanenhliziyo yokuphumula ephezulu kuno-80 bpm bangaba nengozi eyengeziwe yokuthuthuka isifo senhliziyo nemithambo yegazi .

Yize kungenzeka ukusunduza izinga lokushaya kwenhliziyo lifike ku-130 noma ku-200 bpm ngokuzivocavoca umzimba, inhliziyo eshaya lokhu phezulu njalo izodinga ukunakekelwa kwezokwelapha. Kuyafana nenhliziyo eshaya ngokungaguquguquki ngaphansi kwe-60 bpm. Abasubathi bahlukile. Izinga labo eliphezulu lokuqina ngokwemvelo lehlisa ukuphumula kwenhliziyo yabo yokuphumula.

OKUSHIWO: Izibalo zezifo zenhliziyo



Ungalinganisa kanjani ukushaya kwenhliziyo

Ukulinganisa isilinganiso senhliziyo yakho kulula ukukwenza uma ulandela ezinye izinyathelo ezilula. Indawo elula yokukala isilinganiso senhliziyo yakho iku- isihlakala , ngezansi nje kwesisekelo sesithupha. Beka inkomba yakho neminwe yakho ephakathi nendawo phakathi kwethambo nethenda phansi kwesithupha sakho. Uma uzwe ukushaya kwenhliziyo yakho, bala inani lamabhithi owazwayo kumasekhondi ayi-15. Uma usubalile ukuthi mangaki amapulse, uzoyiphinda leyo nombolo ngamane. Lokhu kukunikeza inani eliphelele lezikhathi inhliziyo yakho eshaya ngazo ngomzuzu owodwa. Isibonelo, uma inhliziyo yakho ishaya izikhathi eziyi-18 ngemizuzwana engu-15, izinga lokushaya kwenhliziyo yakho lishaya ngama-72 ngomzuzu.

Kubalulekile ukukala izinga lokushaya kwenhliziyo yakho uma usesimweni esikhululekile. Uma uthatha ukushaya kwenhliziyo ngemuva kwanoma yimuphi umsebenzi okhandlayo, ngeke uthole ukufundwa okunembile. Kufanele ulinde ihora elilodwa noma amabili ngemuva kokuzivocavoca ukuze uthathe ukuphumula kwenhliziyo yakho, nehora ngemuva kokudla i-caffeine, ngokusho IHarvard Health .

Yiziphi izinto ezithinta ukushaya kwenhliziyo?

Ukushaya kwenhliziyo yomuntu kuzohluka usuku lonke ngokuya ngezici zangaphandle nezomuntu siqu, ezifana nokulandelayo:



  • Amazinga okushisa aphezulu omoya nomswakama: Lapho amazinga okushisa nomswakama kukhuphuka, lokhu kubangela ukuthi inhliziyo iphampa igazi eliningi, ngakho-ke izinga lokushaya kwenhliziyo lizokhuphuka.
  • Ukukhuluphala: Izifundo khombisa ukuthi ukukhuluphala ngokweqile kubangela ukuba inhliziyo ishaye ngokushesha ngenxa yamanoni aphezulu emzimbeni aholela enanini eliphakeme legazi. Lokhu kusho ukuthi inhliziyo kufanele isebenze kanzima ukupompa igazi.
  • Imithi: Eminye imithi ingathinta ukushesha kwenhliziyo. Imithi yomfutho wegazi ophakeme njengama-beta blockers, ngokwesibonelo, inganciphisa ukushaya kwenhliziyo. Ngakolunye uhlangothi, ukuphuza kakhulu imishanguzo yegilo kungadala ukuthi izinga lokushaya kwenhliziyo likhuphuke.
  • Isimo somzimba: Uma uphumule, uhleli, noma umile, izinga lokushaya kwenhliziyo yakho lizohlala linjalo. Uma usuka ekuqambeni amanga noma ekuhlaleni phansi, lokhu kungadala ukuthi ukushaya kwenhliziyo yakho kukhuphuke cishe Imizuzwana engu-15 kuya kwengu-20 ngoba inhliziyo yakho bekufanele inyuse izinga lokushaya kwayo ukuze ihambise igazi eliningi emisipheni yakho.
  • Ubudala:Ukuguga kushintsha inhliziyo nemithambo yegazi, ngokusho kwe- Isikhungo Sikazwelonke Sokuguga . Njengoba abantu bekhula, izinhliziyo zabo azikwazi ukushaya ngokushesha ngesikhathi sokuvivinya umzimba noma ngezikhathi zokucindezeleka. Kodwa-ke, ukuphumula kwenhliziyo akuguquki kakhulu ngeminyaka.
  • Ubulili: Uma kukhulunywa ngomehluko wobulili, abesifazane banezilinganiso zenhliziyo zokuphumula eziphakeme kunezabesilisa, kepha ucwaningo lukhombisile ukuthi abesifazane bavame ukuba ukusebenza okungcono kwenhliziyo lapho ubhekene nesifo senhliziyo kunabesilisa.
  • Imizwelo: Uma uzizwa ucindezelekile, ukhathazekile, ucindezelekile, ukhungathekile, noma wesaba, izinga lokushaya kwenhliziyo yakho lizokhuphuka. Lokhu kungenxa yokuthi lezi zinhlobo zemizwa zikhipha ama-hormone okucindezela afana i-cortisol ne-adrenaline , ezithi inhliziyo ishaye ngamandla. Uma uzizwa ukhululekile, uzolile, futhi uphephile, izinga lokushaya kwenhliziyo yakho lizokwehla liye ezingeni eliphansi.
  • Imikhuba yokudla: Ukudla inani elikhulu le-sodium kungadala ukuthi inhliziyo ishaye ngokushesha. Lapho umzimba une-sodium eningi kakhulu, uzama ukuwuhluza ngokwandisa ukubuyisela kabusha uketshezi ezinso. Lokhu kubangela ukwanda kwamazinga evolumu yegazi, okwenza inhliziyo ishaye ngokushesha. Ukudla okunamafutha agcwele kungakhuphula ngokungaqondile amazinga enhliziyo ngoba amafutha amabi aholela phezulu amazinga e-cholesterol futhi unikele kuzinguquko emsebenzini wenhliziyo.
  • Ukuzivocavoca umzimba: Ubufakazi bukhombisa ukuthi ukuzivocavoca njalo kunciphisa izinga lokuphumula kwenhliziyo ngokuhamba kwesikhathi futhi ingozi yokufa ngenxa yokushaya kwenhliziyo okuphumula okuphezulu .
  • Izimo zezokwelapha: Izifo zenhliziyo nezifo zamaphaphu zingakhuphula izinga lokushaya kwenhliziyo. Ukuphazamiseka ngokweqile kwe-thyroid njengesifo se-Graves ne-goiter enobuthi, kuyimbangela evamile yokushaya kwenhliziyo okuphezulu.
  • Umlando womndeni wezimo ezithile zezokwelapha:Ezinye izimo zenhliziyo ziyifa. Uma unomlando womndeni wezinkinga zenhliziyo noma zomfutho wegazi, ungahle uthambekele ekubeni nenhliziyo yokuphumula ephezulu kanye nengozi eyengeziwe yokuthola isifo senhliziyo.

Ukushaya kwenhliziyo okuphezulu nokuqondiwe

Kubalulekile ukwazi ukuthi izinga lokushaya kwenhliziyo yakho kufanele libe yini ukugwema ukulimaza inhliziyo noma umzimba wakho. Ukubala isilinganiso sakho sokushaya kwenhliziyo, susa iminyaka yakho kusuka ku-220. Ngokwe- Inhlangano Yezinhliziyo ZaseMelika (AHA), isilinganiso senhliziyo yakho ohlosiwe ngenkathi wenza imisebenzi enamandla ngokulinganisela kufanele sibe cishe ngama-50% kuye kuma-70% wezinga lokushaya kwenhliziyo yakho. Ngesikhathi sokuzivocavoca ngamandla, kufanele kube cishe ngama-70% kuye kuma-85% wezinga lokushaya kwenhliziyo yakho.

Uma weqa isilinganiso sokushaya kwenhliziyo yakho, ungahle ubhekane namalunga abuhlungu, imisipha ebuhlungu, noma ukulimala kwemisipha. Abaqaphi besilinganiso senhliziyo kuhle ukugqoka ngenkathi uzivocavoca ngoba bakutshela isilinganiso sakho senhliziyo ngesikhathi sangempela.



Ungakwehlisa kanjani ukushaya kwenhliziyo (izindlela zesikhashana nezesikhathi eside)

Uma izinga lokushaya kwenhliziyo yakho liphezulu kakhulu kunezindlela zokwehlisa ngokuphepha. Ukushaya kwenhliziyo yakho kungaba phezulu ngemuva kokuzivocavoca noma ngoba uzizwa ucindezelekile noma ukhathazekile.

Nazi ezinye izindlela ezisebenza ngokushesha ezingasiza ukwehlisa ukushaya kwenhliziyo okusheshayo:



  • Ukuzivocavoca okuphefumulayo: Ungasebenzisa ukuphefumula kwakho ukukhuphula ingcindezi ye-aortic enhliziyweni yakho, ezokwehlisa izinga lokushaya kwenhliziyo yakho. Ukwenza lokhu, vala umlomo wakho nekhala bese uphakamisa ingcindezi esifubeni sakho. Phefumulela ngaphakathi imizuzwana emihlanu kuya kweyisishiyagalombili, yibambe imizuzwana emithathu kuya kwemihlanu, bese uphefumula kancane. Lokhu kungaphindwa kaningana.
  • Ukugeza: Lokhu kungakusiza ukuthi ukhululeke futhi wehlise izinga lokushaya kwenhliziyo yakho.
  • I-yoga elula: Ukwehlisa i-yoga noma ukuzindla kungakusiza uphumule futhi kwehlise izinga lokushaya kwenhliziyo phansi.
  • Ukuthuthela endaweni epholile: Uma izinga lokushaya kwenhliziyo yakho likhuphukile ngoba ushisa kakhulu, ukuthuthela endaweni epholile kuzosiza ukuyiletha phansi.

Nazi ezinye izixazululo zesikhathi eside ezingakusiza ukuthi uzuze izinga lokushaya kwenhliziyo okunempilo:

  • Ukuvivinya umzimba njalo:Ukuqala nokugcina uhlelo lokuzivocavoca kuzosiza ukwehlisa ukuphumula kwenhliziyo ngokuhamba kwesikhathi.
  • Ukudla ukudla okunempilo: Ukudla okunempilo okuqukethe okusanhlamvu okuphelele, imifino enamaqabunga, izithelo, kanye ne-omega-3 fatty acids kuhle ekusekeleni impilo yenhliziyo yesikhathi eside futhi kuzosiza ukugcina isifo senhliziyo sikhona.
  • Ukuyeka ukubhema: Abangabhemi bane- yehlisa ingozi yokuhlaselwa yisifo senhliziyo okuphindaphindayo kanye nesifo senhliziyo.
  • Ukuhlala kunamanzi amaningi: Ukuphuza amanzi anele ivumela inhliziyo ukuthi impompe igazi kalula emzimbeni wonke.

OKUSHIWO: Ungayinakekela kanjani inhliziyo yakho ngesikhathi sokukhulelwa



Ungabiza nini udokotela wakho

Inhliziyo ngokungangabazeki isitho esibaluleke kakhulu emzimbeni. Uma kukhona okungahambi kahle, imiphumela kwesinye isikhathi iyabulala. Abanye izinkinga zenhliziyo kungenzeka kungabi yingozi njengokuhlaselwa yisifo senhliziyo, kodwa lokhu akusho ukuthi akufanele zithathwe ngokungathi sína.

Kufanele uye kudokotela uma isilinganiso senhliziyo yakho besikade sisezingeni elijwayelekile futhi ngokungazelelwe asikho. Lokhu kungakhombisa ukuthi unenkinga yenhliziyo efana nayo i-arrhythmia okuyisigqi senhliziyo esingajwayelekile, tachycardia okuyilapho inhliziyo ishaya ngokungaguquki ngaphezu kwe-100 bpm, noma bradycardia okungukushaya kwenhliziyo okuphansi okungaphansi kuka-60 bpm.

Kufanele ufune ukunakekelwa okuphuthumayo uma ukushaya kwenhliziyo yakho ngokushesha kubangela izimpawu ezinjengokuphefumula, izinhlungu zesifuba, ukushaya kwenhliziyo, noma isiyezi, kusho u-Evan Jacobs, MD, uMqondisi Wezokwelapha Wesifunda e-Cardiovascular Services Izikhungo Zokunakekelwa KweConviva . Ngokuvamile, ukushaya kwenhliziyo okuqhubekayo okungaphezu kokushaya okungu-130 ngomzuzu, noma ngabe kunazimpawu zini, kufanele kukhuthaze ukuhlolwa okuphuthumayo. Udokotela wakho wokunakekelwa oyinhloko noma i-cardiologist kufanele aziswe ngamanani aphakathi kuka-100 no-130 amabhithi ngomzuzu futhi anganquma ngesidingo sokunakekelwa okuphuthumayo esimweni ngasinye.