Yadda ake sarrafa matsa lamba tare da motsa jiki

Wadatacce

• Horarwa don sarrafa hawan jini
• Amfanin motsa jiki ga hawan jini
• Alamomin da ke nuna cewa ya kamata ka daina motsa jiki

Motsa jiki na yau da kullun shine babban zaɓi don sarrafa hawan jini, wanda ake kira hauhawar jini, saboda yana fifita zagawar jini, yana ƙarfafa ƙarfin zuciya da inganta ƙarfin numfashi. Wasu daga cikin ayyukan da aka ba da shawarar su ne tafiya, iyo, motsa jiki da motsa jiki a ƙalla sau 3 a mako don aƙalla mintina 30.

Koyaya, kafin fara motsa jiki, yana da mahimmanci ga mai cutar hawan jini yaje wurin likita domin auna shi gaba daya, gami da gwajin jini da na zuciya domin gano ko zasu iya motsa jiki ba tare da iyakancewa ba kuma, kafin kowane motsa jiki ya auna matsa lamba kuma fara aikin kawai idan matsin ya ƙasa da 140/90 mmHg.

Baya ga motsa jiki, yana da mahimmanci a kiyaye daidaitaccen abinci mai ƙoshin lafiya, ƙarancin gishiri, ba tare da tsiran alade da ciye-ciye ba, a wani yanayi kuma, amfani da magungunan da likita ya nuna don rage matsin lamba, yana taimakawa kiyaye matsa lamba a cikin ƙimomin yau da kullun, waɗanda suke 120/80 mmHg.

Horarwa don sarrafa hawan jini

Don rage matsin lamba, yakamata a gudanar da ayyukan motsa jiki a kowace rana wanda ke taimakawa wajen rage bugun zuciya, da kara karfin zuciya da kara saukin numfashi. Don haka, don sarrafa hauhawar jini, dole ne a yi waɗannan abubuwa:

• Darasi na Aerobic, kamar tafiya, iyo, rawa ko keke, alal misali, aƙalla sau 3 a mako don aƙalla mintina 30 a cikin haske zuwa matsakaicin ƙarfi wanda ke ƙaruwa da bugun zuciya;
• Ayyukan Anaerobic, aƙalla sau 2 a mako kuma wanda zai iya ƙunsar motsa jiki mai nauyi da taimako don ƙarfafa tsokoki, yin motsa jiki 8 zuwa 10 tare da maimaitawa da yawa, tsakanin 15 da 20, amma kaɗan saiti kuma tare da saiti, 1 zuwa 2, misali.

Yana da mahimmanci cewa mai cutar hawan jini yayi ayyukan motsa jiki bisa ga koyarwar malamin, saboda yana yiwuwa a iya sarrafa bambance-bambance a cikin matsa lamba, kari da kuma bugun zuciya, ban da hana hawan jini yin yawa sosai yayin aikin. ƙoƙari.

Amfanin motsa jiki ga hawan jini

Tare da ayyukan yau da kullun na ayyukan motsa jiki, yana iya yuwuwa cewa karfin jini ya ragu a hutawa, yayin motsa jiki da bayan motsa jiki, kuma zai iya ragewa daga 7 zuwa 10 mmHg dangane da ƙimar matsa lamba na farko. Bugu da kari, saboda tsari na karfin jini, akwai ci gaba a karfin numfashi da kuma karuwar karfin zuciya, inganta lafiya.

Tasirin motsa jiki yana da tasiri a cikin matakan matsakaita ko matsakaita na hauhawar jini, a wasu lokuta guje wa amfani da magunguna don rage matsin lambar da likita ya nuna ko haifar da raguwar yawan ƙwayoyin antihypertensive da ake buƙata don sarrafa cutar.

Kalli wannan bidiyon ka kuma duba ƙarin nasihu don sarrafa hauhawar jini:

Alamomin da ke nuna cewa ya kamata ka daina motsa jiki

Wasu mutane, musamman wadanda ba su saba da motsa jiki ba, na iya samun wasu alamu da alamomi kuma hakan yana nuna cewa ya fi kyau a daina motsa jiki, kamar ciwon kai mai tsanani tare da jiri, gani biyu, zubar jini daga hanci, ringi a cikin kunne da jin rashin lafiya.

Bayan alamu da alamomi sun bayyana, yana da mahimmanci a auna karfin jini don ganin ko ya kamata a dakatar da motsa jikin kuma idan akwai bukatar mutum ya je asibiti. Yayin awo, idan aka gano cewa matsakaicin matsin lamba, wanda shi ne na farko da ya bayyana a kan abin dubawa, ya kusa 200 mmHg, ya zama dole a daina yin aikin, tunda akwai babbar damar samun matsalar zuciya. Sannan jira don matsa lamba ya sauko a hankali, kuma ƙimar ya zama ƙasa bayan minti 30 na hutawa.

Bugu da kari, mara lafiyar da ke fama da hauhawar jini ya kamata koyaushe ya auna matsawar kafin ya fara kowane irin aiki don sanin ko zai iya yin aikin, kuma ya kamata ya fara motsa jiki ne kawai idan yana da matsin lamba a kasa 140/90 mmHg. San karin alamun cutar hawan jini.