Indlela ukuqinisa imisipha yenhliziyo: umsebenzi, imithi, ukudla

Indlela ukuqinisa imisipha yenhliziyo? Lo mbuzo kuyaye kamuva avele phambi umuntu ngamunye. Yini okufanele ukwenze ukuze isigqi inhliziyo udangele isikhathi eside? Isakhiwo umzimba ozokusiza ukuthuthukisa ukusebenza yayo?

Inhliziyo - kuba imisipha esifanayo, njenganoma yimuphi omunye umuntu emzimbeni. Ngakho-ke, kumelwe ukuthola sivivinye umzimba ukuze ukusebenza kangcono. Izinkinga e isimiso sokujikeleza kwegazi - umphumela ukuphila umzimba. Nokho, uma umuntu owenza evamile imisebenzi yansuku zonke, ezifana ukuhamba ngezinyawo ukuthenga futhi ukusebenza, geza izandla izibuya ngaphandle ukubhuqa, ukusebenza engadini, imisipha, ngaleyo ndlela ngafundisa, ngaqinisa.

imfundo ngokomzimba ngoba inhliziyo

Ngisho umuntu enempilo ayikwazi kakhulu ukwandisa izinga lokuqeqeshwa ngokomzimba. Umthwalo kufanele kancane kancane. Ngaphambi ukuqeqeshwa ukuze uqinise inhliziyo belulekwa ukuba kudokotela. He lamula you nga khetha ovumelekile umthwalo imikhawulo. Abantu abaphethwe osteochondrosis wesibeletho nomfutho wegazi ophezulu kanye abavunyelwe umzimba nge amplitude enkulu. Ngokwesibonelo, basuke contraindicated ezijulile Nyakazisa phambili nemuva, ukuqeqeshwa isisindo. Omunye ezemidlalo efanelekayo - yoga. Ngenxa kancane esisuka imisipha ngcono umsebenzi inhliziyo.

Phakathi umsebenzi kubalulekile ukulawula ukushaya kwenhliziyo. Phezu kokuthola umthwalo ubefanele ngu amayunithi 25-30 kanye imizuzu 3-5 bounce emuva. Amakilasi aphethwe amahora 1.5-2 emva kokudla.

umzimba

Indlela ukuqinisa imisipha yenhliziyo? Bonisa ukuthi kungenziwa ngokushesha lapho evuka:

1. Ukudonsa. Ukulala kwakhe emuva yakho, udinga ukudonsa wonke umzimba, tensing imilenze nezandla zakhe. Iminwe nemilenze aphansi ukuzama ukufinyelela amashidi. Isandla wadonsa phezu kwekhanda lakhe, eqondisa iminwe. Phinda 3-4 izikhathi.
2. Breathing "isisu." Beka isandla esisodwa kulo, kwesibili - esifubeni. Khokha umoya esiswini kanye exhale eqinile. Ngesikhathi esifanayo ukugcina umsebenzi esifubeni imisipha besisu. Yenza kancane 3-4 izikhathi.
3. Izandla kudingeka ukubeka phansi kwekhanda lakhe. nomlenze wesokunene ephakanyiswe kancane ngenhla kwesokunxele. Yenza ukunyakaza ukujikeleza we neengcezu engenhla nengezansi umzimba bacondze etindzaweni letehlukene. Ngokwesibonelo, emahlombe futhi ikhanda - kwesokudla, ukhalo nasemilenzeni - ngakwesobunxele. Yenza i-pair of izikhathi kwelinye kanti olunye uhlangothi.
4. Nakuba emhlane wakhe, phezu donsa ukudonsa izandla zakho phambili ngesikhathi ephakamisa bese ucindezela ikhanda lakhe esifubeni. Imilenze kakhulu phakamisa futhi ukudonsa. Ukuze kuphela ukwakha isizinda kuleli umsebenzi amasekhondi 5-7. On the exhale, ukuthatha isikhundla ukuqala. Yenza izikhathi 3.
5. Ukuqamba Amanga emhlane wakho, izingalo chaza esandleni. Imilenze ogobe, wafaka isikhuni ibanganyana komunye nomunye. Izinyawo eduze izibunu zakho. ngamadolo Inspiratory ujike nganxanye, futhi inhloko - kwenye. On the exhale, ubuyele indawo yokuqala. Ukusebenzisa izikhathi 5, kushintshana uphendulela bacondze etindzaweni letehlukene.

Izimiso eziyisisekelo ukugcinwa imisipha yenhliziyo

Ukuze inhliziyo ukusebenza kahle, kubalulekile ukuba banakekele indlela yabo yokuphila. Indlela ukuqinisa imisipha yenhliziyo? Lokhu kuzosiza ukuqaliswa izimiso eziyisisekelo:

• Ukudla okunomsoco nokusetshenziswa zonke amaminerali ezidingekayo namavithamini inhliziyo.
• Qinisa umzimba nge kwamakhambi samaminerali amakhambi.
• Yenza imisebenzi ngokomzimba ngokobudala bazo namakhono umzimba.

Ukuswelakala kokusebenza ngokuhlanganyela "amaseli inhliziyo"

Ukusebenza ilungile futhi olunembile imisipha yenhliziyo, lithintwa ukuba khona kule ekudleni izici eziningana ezinjengolwazi magnesium kanye potassium. Ngakho-ke kubalulekile ukuba ukuqapha ukusetshenziswa kwemikhiqizo ukuthi amaminerali idatha. Magnesium kanye potassium ukushoda kungabangela:

• imvelo abampofu;
• enhlabathini abampofu namaminerali, ngenxa yalokho, wakhulela imifino yakhe;
• ukucindezeleka njalo;
• imithi;
• ukuhlanza;
• beta-blocker futhi isisu;
• ekudleni;
• ukuzikhandla eqinile emzimbeni.

Njengoba lezi zimo basesimweni wonke umuntu ukuphila, nalowo muntu kumele alandele nigcwalise amazinga amaminerali kubalulekile ekutfutfukiseni enempilo futhi usebenze kahle inhliziyo.

amaminerali

Ukuze sisekele umsebenzi inhliziyo, umzimba kuyadingeka ukuze uthole izimali, ukuqinisa imisipha yenhliziyo. Umsebenzi wakhe kakhulu kuthonywa isisindo esengeziwe. Ukukhuluphala kuholela yokuthi imisipha iqala ukusebenza ukuzikhandla ngokweqile, kodwa ngenxa esiswini ligcwele ngokuphelele diaphragm zingashintsha indawo yayo. Ngakho-ke kubalulekile ukuba balandele yokudla kanye khona e imikhiqizo yokudla ezinikeza ukuzinza inhliziyo. Izakhi eziyinhloko okumelwe udle - kuyinto potassium, magnesium kanye iodine.

Indlela ukuqinisa imisipha yenhliziyo? Lokho livikela? Ngesisekelo ukuthuthukiswa ube nenhliziyo enempilo kuba phambi emzimbeni potassium ne-magnesium. Abantu oluxube ledatha elanele akuvamile ahlupheke ukumelwa inhliziyo nokushaywa unhlangothi.

potassium

I element obhekene ekulondolozeni ukulinganisela amanzi. Kunciphisa ukuvuvukala, kususa ubuthi. Umzimba kumele agcwaliswa potassium nsuku zonke. Ukuba khona kwawo ku ekudleni incike isizini: entwasahlobo akwanele, ekwindla - eningi. Imikhiqizo, kuqinisa imisipha yenhliziyo potassium:

1. Izithelo: orange, banana, tangerine, amagilebhisi, ama-aphula.
2. Amajikijolo: strawberry, ikhabe, ikhabe, rose okhalweni, amabhilikosi, plums, currants.
3. Imifino: ukhukhamba, iklabishi, i-parsley, amazambane.
4. Rye isinkwa.
5. Groats: oat, amabele.
6. Nuts.

magnesium

Ukuba khona kwawo kuyadingeka ukuze ukusebenza evamile inhliziyo. Kubangela ukuphumula kwemisipha, normalizes blood pressure. Omunye imithombo yakhe ingamanzi. Abaningi amaminerali ungaphakathi okusanhlamvu kanye nemikhiqizo wokudla. Imikhiqizo, okuhlanganisa magnesium:

• Okusanhlamvu - oats, ibhali.
• izitshalo wokudla.
• Peas, ubhontshisi.
• Iklabishi.
• Lemon, ubhamubhamu, apula.
• Amabhilikosi, banana.
• Imikhiqizo Marine: ulwe, carp, izimfanzi, i-herring, mackerel, ama-cod.
• Ubisi, cottage shizi.

iodine

lamanzi esiphethu Iodized ezidingekayo bazogcwalisa ilungu lomzimba. Ngaphezu kwalokho, uyatholakala ekudleni:

1. Kwaselwandle: nezimfanzi, ama-oyster, izimila zasolwandle, izinkalankala, inhlanzi.
2. Imifino: izaqathe, radishes, asparagus, isipinashi, utamatisi, amazambane, u-anyanisi.
3. Amajikijolo: blackcurrant, sitrobheli, black yamagilebhisi.
4. Egg isikhuphasha.

amavithamini

Uma umuntu iye okuqukethwe izinto okudingwa ngumzimba encishisiwe, kunconywa imithi yokuqinisa senhliziyo esilimele. ukulungiselela yabo kungenzeka nge Vitamin izakhiwo. Khumbula nje ukuthi ngisho ukuthatha lezi imithi edingekayo emva izincomo kadokotela.

amavithamini abalulekile ukuthi ukusekela umsebenzi inhliziyo:

• thiamine;
• rutin;
• ascorbic acid;
• tocopherol;
• pyridoxine;
• Vitamin F;
• Iqembu B.

Bangenela umzimba esebenzisa amalungiselelo equkethe nabo kanye ngesikhathi ukusetshenziswa ukudla bangabayiphi. Kulokhu, thiamine sithuthukisa kuyaqina of kwezintambo zesivikelo sesifuba imisipha yenhliziyo. Ngenxa yalokho - ekulinganiseni ukusebenza kwawo. Imikhiqizo, njengengxenye kuyo: okusanhlamvu, zekhofi.

Rutin - okwenza imikhumbi eqinile ngokwandisa kuyaqina yabo. Eziqukethwe decoction rose zasendle, black currant, black izithelo mountain ash. Ascorbic acid kunciphisa kumiswa cholesterol odongeni semithambo. Imikhiqizo equkethe ke: izithelo ezisawolintshi, rosehips, black currant. Imithi ukuthi inenzuzo imisipha yenhliziyo, kungathiwa elandelayo: "Riboksin", "Asparkam", "Trimetazidine".

Indlela ukuqinisa imisipha yenhliziyo? Ukwenza kube ukusebenza isikhathi eside futhi akazange avumele ukwehluleka, kubalulekile ukusebenzisa indlela kuhlanganiswe nokugcina umzimba wakho kungokwemvelo. Kuhloswe hhayi kuphela ukudla okukhethwe kahle, kodwa umsebenzi, ukuphumula ngokwanele, amavithamini ukwesekwa.