Ukuqeqeshwa izitsha inhliziyo negazi. Isethi ukuzilolonga kanye iseluleko ochwepheshe

Ngokuvamile thina ungacabangi mayelana nendlela banakekele inhliziyo, ukuthi ukuze lokhu nje ngeke kube nomthelela. Izinkinga ngokuvamile buthule enqwabelanisa, ungaveli kuze iphuzu elithile. Izinga lokufa ngenxa inhliziyo izindleko isifo ohlwini lokuqala, ukumelwa inhliziyo nokushaywa unhlangothi ngezicabha. Yingakho-ke kubalulekile ukuba banake izitsha inhliziyo negazi, abaqinise, ikakhulukazi ngokusebenzisa umzimba. Ukuqeqeshwa inhliziyo kanye nokuthuthukiswa ukukhuthazela, umthwalo imithambo yegazi - zonke izakhi ezibalulekile ukuphila komuntu enempilo.

Kungani kudingekile ukuba akunike inhliziyo nemithambo yegazi umthwalo?

Ukuvivinya umzimba kunomthelela:

1. Ukwehlisa inani amaprotheni C-esisheshayo, okuyinto uthanda ukubukeka izinqubo ukuvuvukala emzimbeni.
2. Ukwehlisa blood pressure kanye triglyceride.
3. Ukukhulisa izinga cholesterol enhle.
4. WokuLawula kashukela futhi insulin.
5. kwesisindo.

Ukungasebenzi kuphakamisa izinkinga kanye lezitsha inhliziyo negazi. ukuqeqeshwa kwenhliziyo kwenzeka uma anda osikweni ukusikwa, kwandisa kwenhliziyo e umthwalo zikhathi. Imikhumbi ngenkathi futhi abaqhuba.

Bonisa inhliziyo

Empeleni, isimiso umzimba okunjalo ubanzi ngokwanele. Ukuqeqesha inhliziyo ngokusebenzisa umsebenzi cardio futhi aerobic. Ungaya, ukugibela ibhayisikili okungenani isigamu sehora ngosuku, gxuma intambo, ukubhukuda echibini, Ukuvivinya umzimba ngendlela futhi isinyathelo, umdanso noma umane ukuhlela imizuzu kusihlwa ukuhamba kuya ku-20, ukuyeka ikheshi. Kunconywa ukuba anamathele imithetho:

1. Kahle ishayela imvamisa - * alikhulu lamatshumi amabili - ayikhulu namashumi amathathu punches (akukwazi ngenhla 130 nangaphansi 110).
2. Akunakwenzeka ukuhlela Amazing ehlala njalo ngehora eside kweyodwa (at izitsha buthaka - 30 amaminithi).
3. Ukwenza lezi zikhathi, kabili kuya kulokutsatfu ngeliviki.

Futhi ewusizo umsebenzi inhliziyo ukugijima. Ningaphendukeli ke endleleni yokuphila evamile. Ingabe ukugijima kathathu nane ngeliviki emaminithi la-20, ubuke nesimo sakho. Uma emizweni ezingemnandi niqhubeke nihamba.

nezinye izinto

Ukukhathazeka, ekudleni kanye imvelo kancane kancane ukuletha imithambo yegazi ukuzwakala anda, esithinta blood pressure. Esimweni esinjalo asisho kuphela ancike usizo izidakamizwa zemithi, udinga ukubuyisela ukugeleza kwegazi egcwele, ikakhulukazi ama-capillary. Lokhu kuzokusiza ubonise izitsha inhliziyo negazi. Ngempumelelo uyosebenzisa-vibration: ekuseni embhedeni, qinisani izandla, izinyawo, nyakazisa imizuzu engaba mibili. Ngakho-ke okwenziwa vibratory lymph capillary futhi kusabalalise lapho umzimba is bahlanza ubuthi. Kuyinto efiselekayo kusihlwa ngaphambi sokulala ukuphinda umsebenzi.

Nge njalo zibe yegazi zobuchopho, okubangela high blood pressure, isicanucanu, ukukhohlwa, inkulumo, kusebentisana ukunyakaza, kudingeka ngisebenzele kulezi nokuwaqinisa, ukuhlela yokudla enempilo, elokusebenzisa izidakamizwa, umsebenzi. Ungenza umjikelezo ikhanda phambili nasemuva emizuzwini emibili noma emithathu, futhi phambili egoba mbumbulu izinkuni. Ngempumelelo ukukhahlela izinyawo zabo phambili (unyawo kwesokunxele kuya obuphelele sangakwesokudla sika). Ungakwazi uphendukisa asynchronously isandla (ngiphambili kwesokunxele, kwesokudla emuva), yenza yokubeka ngemuva "birch". Bonisa kuyenziwa kakhulu ngokushelela. Uma Imisipha yentamo kuthiwa buthaka, ngokuvamile basuke esishubile ngawakhamela imithambo yegazi ukuphazamisa kwegazi. Ukuqeqeshwa abakutholile kusiza ukubuyisela ukusebenza imithambo kanye nemiphumela okuphulukisa kokucindezelwa.

yokujama tsi wegazi emlenzeni emithanjeni yesiteleka. Ukuze kuqiniswe izitsha imilenze kanye nokusebenza yabo emihle kakhulu, sincoma ehamba phezu kwamadolo akhe emuva naphambili. Kuyadingeka ukuba baphathe phambili egoba uma imilenze kudingekile iqonde, uthole ne phansi ngeminwe yakho. Very ewusizo umlenze emithanjeni ezinjalo umsebenzi: thatha rolling pin ezinkulu noma ibhodlela plastic ngamanzi, siguqe phansi, wabeka ibhodlela amaqanda, ihlale phezu kwe-futhi ukuyigibela kusukela emadolweni efinyelela emaqakaleni futhi emuva kanjani. Ngilusizo gijima okudliwa, lapho ukungakhululeki ukudlula ekuhambeni.

umzimba ekhaya

Ukuqeqeshwa inhliziyo, imithambo yegazi kanye ukuqeqeshwa kwemisipha kungathatha indawo ekhaya. Ngokwesibonelo, squats eduze umnyango. Squat kudingeka ngesandla phezu nensimbi yomnyango, amadolo kuhambisana izinzwane. Ukuqala inombolo encane ezinikezwa, nibakhulisa izinyanga 2 ngaphambi 100, bese kakhudlwana. Okokuqala, inyanga lisithekile ku ngamasentimitha amabili noma amathathu - ezijulile. Iqinisa imisipha yenhliziyo, emgogodleni nasemilenzeni. A kunemisipha yomlenze ekunciphiseni ukugeleza kwegazi ngemithambo phezulu.

Eminyakeni yamuva babe lidumile Nordic ukuhamba izinti. Zama ukuhamba atishaye, yebo, lapho besebenza izandla nezinyawo. Lezi umzimba - ukuqeqeshwa enhle kakhulu yokulungisa inhliziyo emoyeni opholile!

Yini enye ukuba banake?

Ngaphezu ukuvivinya umzimba:

1. Ukuyeka ukubhema.
2. Ulahlekelwe isisindo uma ukhuluphele.
3. Landela iseluleko odokotela wezokwelapha reception.
4. Yidla usawoti omncane.
5. Lala amahora 8-9.
6. Yidla ezihlukahlukene ukudla ewusizo futhi unempilo.

Imisipha yenhliziyo kuyinto uyasondla kahle futhi kuqinise "Panangin" ezinomthelela izinqubo umzimba enhliziyweni, kuthuthukisa umsebenzi wakhe, ekuvimbeleni ukuguga ngaphambi kwesikhathi we myocardium, okuyinto evimbela okuvela isifo sokuqina kwemithambo yegazi, umfutho ophakeme wegazi, arrhythmia. Kunconywa ukuba abantu enempilo njengendlela yokuthola eqinisa imisipha yenhliziyo, futhi nokuvimbela izifo zenhliziyo nemithambo yegazi. Isakhiwo "Panangin" kuhlanganisa i-potassium ne-magnesium, okuyinto zingaba nsukuzonke ngisho ukudla. Yidla isipinashi, laminaria, udali, oatmeal, imbewu sunflower, ukolweni bran, uwoyela yefilakisi, uwoyela cod kwesibindi yokuhlanza izitsha.

ukuqeqeshwa kwenhliziyo: ukushaya kwenhliziyo kanye nokusebenza yayo

Indlela ukunquma ukushuba ukusebenzisa kwakho ukuze uthole imiphumela? Anqume esiphezulu kwenhliziyo, kuba ngabanye. Kuyadingeka ongalususa inombolo 220 kusukela iminyaka yakho. Lo mphumela - lena esiphezulu kwenhliziyo yakho. inhliziyo abanempilo uhlu 50-60% of esiphezulu kwenhliziyo. Lokhu kwenza kube ngcono uhlelo senhliziyo nemithambo yegazi kanye zokuphefumula. Lo rise ishayela kuya 80% esiphezulu ihlanganisa inqwaba yegazi, kukhuphuke ukupholisa yamaphaphu, kwandisa ubukhulu namandla inhliziyo. NeBandulo ku umugqa endaweni obomvu (80-90% we esiphezulu) Kwenziwa ifomu enhle engokomzimba, ngaphansi kweso lwezokwelapha.

athuthukise

Ungakhohlwa ukuthi ukuqeqeshwa kwenhliziyo okukhuthazela ukuthuthukiswa kumele ifake hlangana inani elilingana ukunakwa. Zonke izigaba okwandisa umsebenzi umfutho kufanele sasihamba kancane, kancane, ukuze ukulimaza izitsha inhliziyo negazi ukuthuthukisa okukhuthazela yabo. Isihluthulelo sempumelelo - njalo. Uma uya eduze kwechibi, ukuhamba ngebhayisekili izikhathi ezimbalwa ngesonto, umzimba ekuseni kumele kwenziwe nsuku zonke. Ngaphezu ngaphambilini ezinconywe shaking, ukuvula, sincoma uchungechunge umzimba ngoba izitsha inhliziyo negazi:

1. Ukuhamba izinzwane, ephakamisa amadolo zakho eziphakemeyo.
2. Nezandla zingenhla kwekhanda lakhe enqabeni, imilenze ngaphandle. Deep ohlangothini amajika.
3. Belekelelana, ukunciphisa, ukuze ngezimpama ehlombe.
4. Ukujikeleza Phambili wezandla - up - emuva, noHezekeli.
5. Mbumbulu ngebhayisikili e-isikhundla lisalele.
6. Cross izinyawo ukuhamba ezingeni ukuphakama 30-40 cm kusukela phansi isikhundla yizikhukhula.

Khumbula: kubalulekile hhayi ubuningi umsebenzi namandla umthwalo, futhi njalo. Umthwalo kufanele landa kancane kancane. Ngemva kuyadingeka uphumule kumafayibha imisipha anda futhi imisipha inhliziyo, imithambo yegazi wamqinisa okukhuthazela anda yabo.

Ukuqinisa inhliziyo futhi ethandwa zokupheka

Kubalulekile ukuthi imisipha yenhliziyo Ukuthola amavithamini kudingeka, bese ezinye ukusebenzisa ngeke akwenze. Nanka amanye amathiphu abelaphi:

1. Hlanganisa oqoshiwe amabhilikosi omisiwe, ziyadliwa, komkhiwane, lemon nge ikhasi, omisiwe uju. Zonke thatha 250 amagremu. Gcina ku esiqandisini. Thatha kathathu ngosuku, isipuni.
2. A nengxenye inkomishi yamanzi abanye ukuthatha isipuni hawthorn, ubilise imizuzu amathathu. Phuza inkomishi ikota kathathu ngaphambi kokudla.
3. Thatha 10 amagremu lemon namafutha, wort iSt John sika, amahlamvu birch, 30 amagremu fireweed. Zaparivat isipuni ngamunye 300 ml amanzi. Thatha kathathu ngosuku phezu ingilazi.
4. Beka isipuni nokunye okufana nokolweni 500 ml amanzi, shiya 2 ihora. Ukuphuza ingilazi eyodwa kathathu.
5. Five wezipuni imbiza rosemary wathela 100 ml vodka, kwelokuthi izinsuku ezingu-7. Yidla amathonsi amabili nanhlanu kathathu isigamu sehora ngaphambi kokudla.

Hlala uphilile!