Menene saurin zuciya, mai girma ko mara nauyi

Wadatacce

• Yadda ake rage bugun zuciya
• Menene matsakaicin bugun zuciya don horo

Bugun zuciya yana nuna adadin lokutan da zuciya ke bugawa a cikin minti guda kuma ƙimarta ta yau da kullun, a cikin manya, ta bambanta tsakanin bugun 60 zuwa 100 a minti ɗaya a hutawa. Koyaya, yawan la'akari da al'ada yana da sauƙi ya bambanta bisa ga wasu dalilai, kamar shekaru, matakin motsa jiki ko kasancewar cutar zuciya.

Burin zuciyar, a huta, gwargwadon shekaru shine:

• Har zuwa shekaru 2: 120 zuwa 140 bpm,
• Tsakanin shekara 8 da shekaru 17: 80 zuwa 100 bpm,
• Balagagge mara girma: 70 zuwa 80 bpm,
• Manya da ke motsa jiki da tsofaffi: 50 zuwa 60 bpm.

Bugun zuciya muhimmiyar alama ce ta yanayin lafiya, amma duba sauran sigogi waɗanda na iya nuna yadda kuke yi da kyau: Yadda za a san ko ina cikin ƙoshin lafiya.

Idan kana son sanin idan zuciyar ka tayi daidai, shigar da bayanan a cikin kalkuleta namu:

Yadda ake rage bugun zuciya

Idan bugun zuciyar ka yayi yawa, kuma ka samu zuciyar gudu, abin da zaka iya yi dan kokarin daidaita bugun zuciyar ka shine:

• Tsaya ka tsuguna kaɗan yayin tallafawa hannayenka a ƙafafunka ka yi tari mai ƙarfi sau 5 a jere;
• Yi dogon numfashi ka fitar da shi a hankali ta bakinka, kamar dai a hankali kake fidda kyandir;
• Idaya daga 20 zuwa sifili, ƙoƙarin kwantar da hankali.

Don haka, bugun zuciya ya kamata ya ɗan ragu, amma idan ka lura cewa wannan tachycardia, kamar yadda ake kira shi, yana faruwa sau da yawa, ya zama dole ka je wurin likita don bincika abin da ke iya haifar da wannan ƙaruwa kuma idan ya zama dole yin kowane magani .

Amma lokacin da mutum ya auna bugun zuciyarsa a huta kuma yana tunanin zai iya zama ƙasa, hanya mafi kyau don daidaita ta ita ce yin motsa jiki a kai a kai. Za su iya yin yawo, gudu, azuzuwan motsa jiki na ruwa ko wani aikin da ke haifar da yanayin jiki.

Menene matsakaicin bugun zuciya don horo

Matsakaicin bugun zuciya ya bambanta gwargwadon shekaru da nau'in aikin da mutum yake yi a kullum, amma ana iya tabbatar da shi ta hanyar aiwatar da lissafin lissafi mai zuwa: minarami 220 da ya rage (ga maza) da kuma ƙasa da ƙasa da 226 (ga mata).

Saurayi zai iya samun iyakar bugun zuciya na 90 kuma ɗan wasa na iya samun matsakaicin bugun zuciya na 55, kuma wannan ma yana da alaƙa da dacewa. Abu mai mahimmanci shine a san cewa iyakar bugun zuciyar mutum na iya bambanta da wani kuma wannan bazai wakiltar wata matsalar lafiya ba, amma lafiyar jiki.

Don rage nauyi kuma, a lokaci guda, ƙona kitse dole ne ku horar da kewayon 60-75% na iyakar bugun zuciya, wanda ya bambanta dangane da jima'i da shekaru. Duba menene ingancin zuciyar ku don ƙona kitse da rage nauyi.