Njira 5 Zochepetsera Kuopsa Kwanu Kukukumana Ndi Kulephera Kwa Mtima Kumanzere

Zamkati

• Tsatirani dongosolo lanu la mankhwala
• Sinthani vuto lanu ndi pulogalamu
• Idyani mtima wanu
• Kambiranani dongosolo lochita masewera olimbitsa thupi ndikuyamba
• Ganizirani zaumoyo wanu ndikukwaniritsa
• Zovuta zakulephera kwa mtima
• Kutenga

Zovuta ndi kulephera kwa mtima

Kulephera kwa mtima kumawonjezera chiopsezo cha zovuta zina zingapo, kuphatikizapo kuwonongeka kwa impso ndi chiwindi. Ikhozanso kuwonjezera chiopsezo chokhala ndi vuto losagwirizana pamtima kapena mavuto amagetsi.

Ngati mwapezeka kuti muli ndi vuto la mtima, zikutanthauza kuti mtima wanu sukupopanso magazi mwamphamvu mthupi lanu lonse. Kulephera kwa mtima kumatha kuyamba kumanzere kapena kumanja kwa mtima.

Pali mitundu ingapo yolephera kwamtima. Kulephera kwamtima kumanzere kumakhala kofala kwambiri, ndipo kumaphatikizapo systolic ndi diastolic. Mitundu yonseyi imawonjezera mavuto amtundu womwewo wamavuto. Mwachitsanzo, vuto lodziwika bwino la kulephera kwamtima kwamanzere kumanzere ndiko kulephera kwamtima.

Ngati mukukhala ndi vuto la mtima, mutha kuchitapo kanthu kuti muchepetse zovuta zomwe zingachitike. Kutsatira dongosolo lanu la mankhwala ndikusintha moyo wanu wathanzi ndi malo abwino kuyamba.

Pemphani kuti mudziwe zambiri zakuchepetsa mwayi wanu wokumana ndi zovuta komanso malangizo osavuta othetsera kulephera kwa mtima.

Tsatirani dongosolo lanu la mankhwala

Chimodzi mwa zinthu zofunika kwambiri zomwe mungachite kuti muchepetse vuto lanu la kulephera kwa mtima ndikuyamba dongosolo lamankhwala lovomerezeka ndi dokotala - ndikumamatira.

Pamene matenda anu akuyendetsedwa bwino, sizingowonjezereka. Muyeneranso kuti mudzakhala bwino mukamamwa mankhwala anu monga mukufunira ndikutsatira malangizo a dokotala wanu.

Kungakhale kovuta kukumbukira kumwa mankhwala tsiku lililonse kapena kusamalira mtengo wa mankhwala. M'malo mwake, lofalitsidwa mu JAMA Internal Medicine lidapeza kuti pakati pa 178,102 odwala matenda a mtima ku United States, ndi 52% yokha omwe amamwa mankhwala awo pafupipafupi.

Ngati mukukumana ndi zopinga pazandalama, dziwitsani dokotala. Atha kupereka chithandizo chofananira chomwe sichotsika mtengo. Ngati zikukuvutani kukumbukira kumwa mankhwala anu, yesetsani kukhazikitsa alamu tsiku lililonse kapena funsani abale kapena anzanu kuti akuthandizeni kukumbukira.

Sinthani vuto lanu ndi pulogalamu

Mukakhala ndi kulephera kwa mtima, kusamalira thanzi lanu kumatha kumva ngati ntchito yambiri. Pulogalamu yamapulogalamu yam'manja imatha kukuthandizani kuti muzitsata mankhwala anu, maimidwe, zizindikiro, komanso malingaliro anu. Mtima Wolephera Society of America uli ndi pulogalamu yaulere yotchedwa Nkhani Zolephera Za Mtima, ndipo palinso ena ambiri.

Kafukufuku wa 2018 adawunikiranso malipoti 18 am'mbuyomu pamapulogalamu azachipatala a kulephera kwa mtima. Olembawo adazindikira zomwe zikuwonetsa kuti mapulogalamuwa adapanga kusiyana kwa omwe amawagwiritsa ntchito. Ananenanso kuti mapulogalamuwa anali osakwera mtengo ndipo amalimbikitsa anthu kuti azisamalira okha.

Idyani mtima wanu

Kupanga zisankho zathanzi pamtima ndichofunikira pakuwongolera kulephera kwa mtima. Dokotala wanu angakulimbikitseni kuti mukawone katswiri wazakudya kuti akuthandizeni kupeza njira yodyera yomwe ingakuthandizeni.

Zakudya ziwiri zomwe zimalimbikitsa anthu omwe ali ndi vuto la mtima ndizakudya za ku Mediterranean.

Zikuwonetsa kuti zakudya zonse ziwiri, makamaka dongosolo la DASH, zitha kukhala zothandiza kwa anthu omwe ali ndi vuto la mtima. Olembawo adalimbikitsa kafukufuku wowonjezera pazakudya za ku Mediterranean, ndipo adati dongosolo la DASH lingapindule ngati kulimbitsa mtima kwa mtima.

Ngati simukufuna kutsatira zakudya zinazake, njira ina ndiyo kuyang'ana pakupanga zisankho zathanzi nthawi zonse. American Heart Association (AHA) imalangiza anthu kuti azitsatira mfundo zingapo.

Mwambiri, mudzafunika kuyang'ana pa:

• Kuchepetsa zakudya ndi zinthu zina. Yesetsani kuchepetsa mafuta a sodium, okhutira, cholesterol, ndi shuga. Ndibwino kupewa mafuta opitilira muyeso.
• Sankhani zakudya zopatsa thanzi kwambiri. Yesetsani kuphatikiza zakudya zosavuta, zopatsa thanzi muzakudya zanu, monga masamba, zipatso, mapuloteni owonda, ndi mbewu zonse. Onetsetsani kuti mkaka wopanda mafuta ambiri kapena wopanda mafuta.

Kambiranani dongosolo lochita masewera olimbitsa thupi ndikuyamba

Dokotala wanu angakulimbikitseni kuti muzichita masewera olimbitsa thupi monga gawo la mapulani anu kuti muchepetse kulephera kwa mtima. Lankhulani ndi dokotala wanu za momwe mungachitire masewera olimbitsa thupi, komanso momwe mungayambire. Kutengera mtundu wanu, atha kulimbikitsa pulogalamu yokhazikitsira mtima.

Kwa anthu ambiri, masewera olimbitsa thupi oti ayambe kungoyenda chabe. Mutha kumanga pang'onopang'ono, kuyenda kwa nthawi yayitali komanso mwachangu momwe thupi lanu limakhalira. Ngati mukuona kuti kuchita masewera olimbitsa thupi kumakhala kovuta, auzeni dokotala ndikuwona zomwe akunena.

Chodabwitsa ndichakuti mapulogalamu ena amatha kugwiritsa ntchito nthawi yayitali yophunzitsira (HIIT). Mtundu uwu wa masewera olimbitsa thupi umasinthasintha kwambiri zolimbitsa thupi ndi kupumula kwakanthawi.

HIIT yopezeka imathandizira odwala olephera mtima, ndipo ndibwino kwambiri kuphatikizidwa ndi njira zina zolimbitsa thupi. Musayese njirayi musanakambirane ndi dokotala poyamba.

Ganizirani zaumoyo wanu ndikukwaniritsa

Ndi kulephera kwa mtima, kukhala ndi nkhawa kumatha kupangitsa kuti zikhale zovuta kukhala wathanzi. Cleveland Clinic inanena kuti kupanikizika ndi kupsinjika maganizo kungapangitse chiopsezo chanu cha zochitika za mtima, monga kupweteka pachifuwa ndi matenda a mtima. Koma kulephera kwa mtima kumatha kukhala kopanikizika pakokha, ndipo kumatha kupangitsa anthu kukhumudwa.

Ngati mwakhala mukukumana ndi zovuta, nkhawa, kapena kupsinjika, lankhulani ndi dokotala wanu. Angathe kukulangizani zamankhwala amisala mdera lanu. Muthanso kufunafuna wothandizira kapena akatswiri ena azaumoyo payekha.

Kufunafuna chilimbikitso kuchokera kwa anthu m'moyo wanu ndikofunikanso. Funsani anzanu ndi abale, ndipo adziwitseni kuti mukufuna kulankhula. Muthanso kuganizira kufunafuna gulu lothandizira. AHA imapereka malo oti ayambe ndi netiweki yawo yothandizira pa intaneti.

Zovuta zakulephera kwa mtima

Zovuta zakulephera kwamtima zitha kukhala zazikulu, ndipo zina zimawopseza moyo. Ichi ndichifukwa chake ndikofunikira kuchitapo kanthu kuti muchepetse chiopsezo chokumana nacho.

Zina mwazovuta kwambiri ndizo:

• Kugunda kwamtima kosasintha. Kugunda kwamtima kosazolowereka, komwe kumadziwikanso kuti arrhythmia, kumatha kupangitsa mtima wanu kugunda mwachangu kapena mosapepuka. Pambuyo pake, izi zitha kupangitsa magazi anu kuti adziwe ndikupanga magazi. Izi zitha kukhala zowopsa pamoyo wawo ngati angayambitse matenda opha ziwalo, a mtima, kapena a m'mapapo mwanga.
• Nkhani za valavu yamtima. Kulephera kwa mtima kumatha kusintha kukula kwa mtima wanu ndikuyika kupsinjika kwamavavu anayi omwe amalowetsa magazi mkati ndi kunja kwake. Kusintha kumeneku kumatha kukhudza momwe ma valve amagwirira ntchito.
• Kuwonongeka kwa impso. Kuchepetsa kuthamanga kwa magazi ku impso zanu kumatha kuwawononga komanso kuwapangitsa kulephera. Pazovuta zazikulu, anthu angafunike dialysis.
• Kuwonongeka kwa chiwindi. Kulephera kwa mtima kumapanikiza chiwindi kwambiri, zomwe zimatha kuyambitsa zibano ndikukhudza momwe zimagwirira ntchito.

Kutenga

Kuchita zochepetsera chiopsezo chanu chazovuta zakulephera kwa mtima ndi gawo lofunikira pakusamalira thanzi lanu. Kutsatira dongosolo lanu la chithandizo chamankhwala, kutsatira zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi, komanso kusamalira thanzi lanu kungapangitse kusintha. Ngati mukuda nkhawa ndi zovuta zakulephera kwa mtima, lankhulani ndi dokotala kuti mudziwe zambiri pazomwe mungachite kuti muchepetse chiopsezo chanu.