Malangizo 10 Othandizira Kusamalira Wina Woperewera Mtima

Zamkati

• Limbikitsani ndikumvetsera
• Limbikitsani kuchita masewera olimbitsa thupi
• Mvetsetsani momwe mungagwiritsire ntchito mankhwala
• Dziwani momwe mungayang'anire matenda
• Kumbukirani kudzisamalira
• Pezani gulu lothandizira
• Funsani thandizo
• Phunzirani za zakudya zabwino
• Kambiranani zosowa zamaganizidwe ndi malingaliro
• Vomerezani kuti akugwira ntchito mwakhama
• Kutenga

Chidule

Anthu omwe amapezeka kuti ali ndi vuto la mtima wa systolic nthawi zambiri amayenera kusintha zina ndi zina m'miyoyo yawo. Ayeneranso kuphunzira kudalira wosamalira kuti amuthandize pa ntchito za tsiku ndi tsiku.

Ngati ndinu wokwatirana naye, mnzanu, wachibale, kapena bwenzi losamalira wina yemwe walephera mtima, mungakhale ndi mafunso okhudza momwe mungathandizire.

Kusamalira munthu yemwe walephera mtima kungaphatikizepo kulimbikitsidwa ndikumamvetsera bwino. Zingathenso kuthandizira kukonzekera, monga kuyang'anira mankhwala, kuwunika zizindikiro ndi zizindikiro zofunika, komanso kulimbikitsa kudya ndi kuchita masewera olimbitsa thupi.

Pali mitundu iwiri yosiyana ya kupsinjika kwa mtima - systolic (vuto ndi momwe mtima umafinyira) kapena diastolic (vuto ndi momwe mtima umakhalira). Ziribe kanthu mtundu wamtima wakulephera womwe wokondedwa wanu akukumana nawo, malangizo othandizira ndi chisamaliro chawo ndi ofanana.

Limbikitsani ndikumvetsera

Ngati mukuthandizira kusamalira munthu yemwe ali ndi vuto la mtima, mutha kufunsa kuti mudzapite kukasankhidwa ndi madokotala kuti muphatikizidwe pazokambirana zamankhwala. Dokotala wa wokondedwa wanu akhoza kukupatsani chidziwitso chambiri panthawi yokumana. Mutha kuthandiza pokhala pamenepo kuti mumvere ndikulemba zolemba, kuti uthengawu upezeke mtsogolo.

Muthanso kuthandiza kulimbikitsa wokondedwa wanu komanso nokha. Zosankha zamankhwala zimakhudza thanzi la wokondedwa wanu komanso udindo wanu wosamalira. Ngati mukuwona kuti vuto kapena chizindikiro sichikulankhulidwa, kambiranani. Kuchita nawo zokambirana zokhudzana ndi kasamalidwe kazizindikiro kungapangitse kusintha kwakukulu pakapita nthawi.

Limbikitsani kuchita masewera olimbitsa thupi

Kutengera ndi zomwe wokondedwa wanu ali nazo komanso momwe alili, adokotala angawalangize kuti azichita masewera olimbitsa thupi kuti athandize kuthana ndi vuto la mtima. Muli ndi mwayi wapadera wothandizira wokondedwa wanu kuti athe kuchita masewera olimbitsa thupi omwe angafunike.

Lankhulani ndi dokotala wa wokondedwa wanu za kuchuluka ndi mtundu wa masewera olimbitsa thupi omwe amalimbikitsa. Kuyenda nthawi zambiri ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi. Kwa anthu ena, njira zoyang'anira zoyang'anira ndizotheka.

Mvetsetsani momwe mungagwiritsire ntchito mankhwala

Ngati mumathandiza wokondedwa wanu kusamalira mankhwala ake, chitanipo kanthu kuti muphunzire zamankhwala aliwonse ndi momwe amamwa. Mutha kufunsa gulu la okondedwa anu okhudzana ndi zamankhwala komanso wamankhwala, kapena mutha kuwerengera timapepala tofotokozera za mankhwala omwe amaperekedwa.

Ndibwinonso kukhala ndi njira yosungira zolemba zomwe inu ndi wokondedwa wanu mumamvetsetsa. Ganizirani kugwiritsa ntchito mndandanda kuti muwone bwino za mankhwala, kuchuluka kwake, ndi nthawi yomwe mwapatsidwa.

Mwinanso mungafunike kusunga zolemba zomwe zikuphatikizapo mafunso, kusintha kulikonse kwa mankhwala, kapena zotsatira zake. Kugwiritsa ntchito pulogalamu ya smartphone, monga My Cardiac Coach wochokera ku American Heart Association (AHA), ndi njira ina.

Dziwani momwe mungayang'anire matenda

Mungafunike kuthandiza wokondedwa wanu pakuwunika zizindikiro monga kutupa kwa mwendo, kupuma movutikira, ndi kunenepa, ndi zida zina monga kuthamanga kwa magazi ndi kugunda kwa mtima.

Ngati kulemera kwa wokondedwa wanu kukuwonjezeka ndi mapaundi opitilira 3 masiku awiri kapena mapaundi 5 sabata limodzi, onetsetsani kuti mwadziwitsa dokotala wanu. Ngati kuli kotheka, dokotala wa wokondedwa wanu akhoza kukupatsani upangiri pakugula kuthamanga kwa magazi ndikuwunika kugunda kwa mtima. Onetsetsani kuti mufunse ngati pali zinthu zina zofunika kuzisamala, kuti mudziwe nthawi yoyenera thandizo ngati kuli kofunikira.

Kumbukirani kudzisamalira

Ngati mukusamalira munthu wina, ndikofunikira kuti mupeze nthawi yodzisamalira inunso. Kutenga nthawi yochita nawo zinthu zomwe mumakonda kudzakuthandizani kukhala wathanzi komanso kukulolani kuti musamalire wokondedwa wanu. Zochita monga kuchita masewera olimbitsa thupi, kuwerenga, kuphika, kuluka, kapena kucheza ndi anzanu kumatha kubweretsanso mabatire anu ndikuthandizani kuti musatope.

Pezani gulu lothandizira

Matenda osatha amabwera ndi zovuta - kwa omwe akukumana nawo komanso anzawo, abale, ndi omwe amawasamalira. Magulu othandizira ndi njira yokomera kulumikizana, kukumana ndi anthu ena omwe amagawana zomwezo, ndikuthandizira kupewa kudzipatula komanso kusungulumwa.

Kutengera komwe mumakhala, inu ndi wokondedwa wanu mutha kulumikizana ndi anthu pa intaneti kapena m'moyo weniweni. Intaneti yothandizira AHA ikhoza kukuthandizani kuti muyambe.

Funsani thandizo

Ngati nthawi iliyonse mumakhala wokhumudwa, lingalirani kufunsa abwenzi, abale, ndi anthu ena mdera lanu kuti akuthandizeni.

Anthu m'moyo wanu angafune kukuthandizani, koma sangakhale otsimikiza zomwe mukufuna. Kuwauza kuti mukufuna thandizo, ndi momwe angathandizire, kumakupatsani mpata woti mutuluke mukamasowa nthawi yopuma. Ganizirani zopanga mndandanda wazinthu zazing'ono zomwe mungapatse wina, monga kugula zinthu, kuyeretsa, kapena kuphika chakudya.

Ngati mukufuna kufotokozedwa kwakanthawi kapena ntchito zina, lingalirani za kupuma. Muthanso kuganizira zolembera wina kuti azithandiza kunyumba pafupipafupi.

Phunzirani za zakudya zabwino

Kudya chakudya chopatsa thanzi kumatha kupanga kusiyana kwakukulu pakuwongolera kulephera kwa mtima. Kuphunzira za zakudya zabwino ndi zomwe inu ndi wokondedwa wanu mungachite limodzi.

Ngati simukudziwa kumene mungayambire, lankhulani ndi dokotala wanu. Amatha kukutumizirani kwa katswiri wazakudya yemwe angakuthandizeni kumvetsetsa malingaliro azakudya zakulephera kwa mtima. Katswiri wa zamankhwala amathanso kuthandizira kupanga mapulani azakudya.

Pankhani yakudya zakudya zopatsa thanzi pamtima, pali zina zofunika kuzikumbukira:

• Chepetsani zinthu zina. Ndikofunika kuchepetsa sodium, mafuta okhuta, cholesterol, nyama yofiira, ndi zakudya zomwe zimakhala ndi shuga. Pewani mafuta opyola momwe mungathere.
• Sankhani zakudya zina pafupipafupi. Khalani ndi chakudya chomwe chimayang'ana kwambiri zakudya zopanda mafuta, kuphatikiza zipatso ndi ndiwo zamasamba zambiri, mapuloteni owonda, ndi mbewu zonse. Mukamadya mkaka, sankhani mitundu yamafuta ochepa.

Kambiranani zosowa zamaganizidwe ndi malingaliro

Kupereka chilimbikitso ndikofunikira posamalira munthu yemwe walephera mtima. Mutha kulimbikitsa thanzi lawo powalimbikitsa kuti alankhule za momwe akumvera.

Muthanso kuwalimbikitsa kuti afikire anzawo ndi abale, magulu othandizira, kapena malo ochezera a pa Intaneti kuti amve kulumikizana. Ngati akuwoneka kuti akumva kuda nkhawa kwambiri kapena kukhumudwa kuposa masiku onse, kambiranani ngati akufuna kukambirana zakukhosi kwawo ndi adotolo kapena ngati angapindule ndi upangiri.

Vomerezani kuti akugwira ntchito mwakhama

Kupanga zosintha m'moyo kuti muchepetse zizindikilo za kulephera kwa mtima kumafuna ntchito yambiri. Mukawona kuti wokondedwa wanu akuchita bwino kutsatira ndondomeko ya mankhwala, kuchita masewera olimbitsa thupi, kudya moyenera, kapena kuchita zina zofunika kudzisamalira, auzeni. Mudzawalimbikitsa ndikuvomereza kuyesetsa kwawo.

Kutenga

Kupereka chisamaliro ndi chithandizo kwa munthu yemwe walephera mtima kumatha kutenga nthawi komanso kumvetsetsa. Kumbukirani kuti simuyenera kuchita zonse panokha. Kuyanjana ndi dokotala wa wokondedwa wanu, kulumikizana ndi othandizira ena, komanso kudalira abwenzi ndi abale kungapangitse kusintha.