Ukufumana ukuhlaselwa kwintliziyo ngokufanelekileyo, kubalulekile ukulandela ukutya okunomsoco, ukulawula uxinzelelo lwakho, kwaye unamathele kwinkqubo yoqeqesho echazwe ngugqirha wakho. Kwezinye iimeko, ukongeza ezinye iindlela zokwelapha kwiindlela zakho zempilo kunokuphucula ngakumbi intliziyo yakho kunye nentlalo-ntle.
Zonyango
Nangona uphando oluthile luye lwafumanisa ukuba luncedo lonyango oluthe lusetyenziswe ekuhlaleni kwenhliziyo, kukho ubungqina bokuba ezinye iindlela zokwelapha zendalo zinganceda izigulane zezifo zentliziyo.
Ngokomzekelo, uhlalutyo lophando luka-2004 lubonisa ukuba ukubandakanya i- yoga kwiiprogram zokuvuselela inhliziyo kunokunceda ukuphucula.
Ngophando olwenziwa ngo-2006, abaphandi bafumanisa ukuba ukucamngca kunokunceda ekuvuseleleni inhliziyo ngokunciphisa uxinzelelo. Kwaye kuhlalutyo luka-2003, abaphandi baphetha ukuba ukunyusa i- tai kwi ekunyamekelweni okuqhelekileyo kunokunceda ukuphucula impilo yezempilo kunye nomgangatho wobomi phakathi kwezigulane zentliziyo.
Ezinye iindlela zendalo
Ekubeni kukho izinto ezininzi ezahlukahlukeneyo ezibandakanyekayo ekuhlaleni i-heart attack, inkqubo yakho yokubuyisela ingabandakanya ezi zinto zilandelayo:
1) UkuPhathwa koxinzelelo
Ukunyamezela kwengcinezelo kunokuthatha umonakalo entliziyweni yakho. Ukulawula uxinzelelo lwakho, qwaba ukongeza iindlela zokuphucula kunye neengqondo zomzimba kwimpilo yakho.
2) Ulawulo lwemoya
Izigulane ezininzi zifumana iimpawu zokudandatheka emva kokubandezeleka kwentliziyo. Ukukunceda ukukhulisa imizwa yakho, qiniseka ukugcina uxhulumaniso lwakho, ulala ubuthongo obuhle , kwaye usebenzise rhoqo (ngokweengcebiso zegqirha zakho).
Unokufuna ukucinga ngokujoyina iqela lokuxhasa.
3) Isidlo esinempilo
Ukulandela ukutya okunomdla-ntliziyo kunokukunceda ukuvala iingxaki zexesha elizayo ezinxulumene nesifo senhliziyo . Qinisekisa ukuba unamathele kwiingcebiso zondlo ezinikezelwa ngugqirha wakho, oza kubandakanya ukugxila kukutya okupheleleyo (ngakumbi izityalo kunye nemifuno), ukusika i- cholesterol , ukhetha i-carbohydrates echanekileyo kwi-carbohydrates elula, ukucima i-sodium yakho, nokukhetha amafutha enempilo (njengalezo zifumaneka kwioli yeentlanzi kunye nefelkse ).
4) Ukuyeka ukutshaya
Ukuba utshaya, cinga ukusebenzisa izixhobo zendalo ukuyeka ukutshaya (njengokwenza i-hypnosis).
5) Ukulawulwa kwesisindo
Ngenxa yokuba ukugqithisa kakhulu kunokusongela intliziyo yakho, kubalulekile ukufezekisa nokugcina isisindo esifanelekileyo. Ukuba udinga ukunciphisa ubunzima, xela ugqirha malunga neendlela ezikhuselekileyo nezisebenzayo zokulahleka kwesisindo (ezinokubandakanya iindlela ezithile zendalo).
Ukusetyenziswa kweMithi eYaNye yokuThuthukiswa kweNtliziyo
Ukuba unomdla wokudibanisa naluphi na uhlobo lwamayeza athile kwiprogram yakho yokubuyisela intliziyo, qiniseka ukuba udibane nodokotela wakho ngaphambi kokuqala unyango. Ngenxa yokuba intliziyo yakho ingasengozini yokonakalisa umonakalo, kubalulekile ukuba usebenze ngokusondeleyo kunye nodokotela wakho ekugcineni impilo yakho yempilo (kunokuba uzame ukuzinyamekela imeko yakho kunye neendlela okanye izifo ezingenakufaneleka kwiimfuno zakho zempilo).
Imithombo
U-Arthur HM, uPatterson C, i-Stone JA. "Inxaxheba yonyango olongezelelweyo kunye nolunye uhlobo lokuvuselelwa kwintliziyo: uvavanyo oluchanekileyo." Eur J Cardiovasc Prev Rehabil. 2006 13 (1): 3-9.
Kliniki yaseCleveland. "Ukubuyiswa emva kokuhlaselwa kwentliziyo".
Jayasinghe SR. "I-Yoga kwimpilo yenyama (ukuhlaziywa)." Eur J Cardiovasc Prev Rehabil. 2004 Oct; 11 (5): 369-75.
Taylor-Piliae RE. "I-Tai Chi isichasene nokuqeqeshwa komzimba wokuvuselela umzimba." J Cardiopulm Rehabil. 2003 kuMatshi-Apr; 23 (2): 90-6.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.