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World Heart Day: Nyanzvi inopa ruzivo pamusoro pekukosha kwekurara kwakanaka kune hutano hwemoyo wako

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Isu tinoshandisa kusaina kwako kukupa zvirimo munzira dzawakabvumira uye kuvandudza manzwisisiro edu pamusoro pako. Unogona kuzvibvisa chero nguva.

Kubatana pakati pehutano hwemoyo nekurara kwemhando yepamusoro kwakanyatso kusimbiswa, neongororo dzakawanda dzinoratidza kuti kunaka kwekurara kunokanganisa sei hutano hwemoyo. 

NeWorld Heart Day pa29 Gunyana, Dr Debroah Lee yakabatana Wana Mibhedha yekurariswa kuratidza ZVIshanu zvinongedzo pakati pekurara uye hutano hwemoyo wako…

  1. Kugadziriswa kweropa 

“Panguva yokurara, muviri unowanzoderedza BP zvichiita kuti mwoyo uzorore uye uwanezve kubva pane zvaunenge wamboita. 

"Kurara kusina kunaka kana kushoma kunogona kukanganisa maitiro aya, zvichiita kuti ropa rirambe richikwira, iyo iri ngozi huru yehosha yemwoyo uye sitiroko."

  1. Chiyero chemwoyo chinosiyana 

"Kuchinja kwemoyo ndiko kusiyana kwenguva pakati pekurova kwemoyo wega wega. Musiyano wepamusoro unowanzo kuenderana nekusimba kwemoyo zvirinani uye chiratidzo chemuviri unowedzera kusimba kushushikana. 

"Kuve nechokwadi chekuti une nharaunda ine ushamwari hwekurara kuitira kuti uve nekurara kwakanaka saka kunokurudzira hutano hwekurova kwemoyo uye kunoderedza kushushikana kunogona kuitika pamuviri wako, uye nemoyo wako." 

  1. Kuderedza kuzvimba 

“Zvimwe zvakanakira kurara zvakanaka ndezvokuti zvinobatsira kugadzirisa mashandiro anoita muviri pakuzvimba.

“Kutadza kurara kwakadai sekushaya hope, kana kutadza kufema munhu akarara kunogona kukonzera kuzvimba kwakanyanya, zvichikonzera kukura kwechirwere che<em>atherosclerosis, kuwanda kweplaque mutsinga, kana mamwe mamiriro emwoyo.

"Iva nechokwadi chekutaura kune mumwe munhu pakarepo paunoona kurara kwako kusina kunaka inzira yekudzivisa hutano husina kunaka hwemwoyo."

  1. Kudzora mazinga ehuga 

“Kusarara zvakanaka kunogona kuva nechokuita nokuramba insulini, uko muviri usingagoni kunyatsoshandisa insulini, zvichiita kuti shuga yomuropa iwedzere. 

“Zvichida nekufamba kwenguva, izvi zvinogona kuwedzera njodzi yekubatwa nechirwere cheshuga cheType 2, icho chine chekuita nechirwere chemoyo.

"Kuva nechokwadi chekurara kwako kunochengetedzwa sekunge nekudzivisa kudya kukuru kana kunwa doro usati warara kunobatsira kuchengetedza hutano hwehuga hweropa." 

  1. Mood uye kuderedza kushushikana 

“Kusarara kunogona kukwidziridza ma<em>hormone ekushushikana mupfungwa akaita se<em>cortisol, ayo anoita kuti mwoyo uwedzere kushanda nesimba nokukwidza BP uye kurova kwemwoyo. Nokufamba kwenguva izvi zvinogona kuva nengozi sezvo kusagadzikana kusingaperi chiri chikonzero chikuru chenguva refu yemoyo nyaya.

“Uyezve, kurara kwakanaka kunoita kuti tive nehutano hwakanaka hwepfungwa, kuderedza kuzvidya mwoyo uye kuora mwoyo, izvo zvinobatanidzwawo nekuwedzera kwechirwere chemwoyo. 

"Somuenzaniso, nekuisa muitiro wekuzorora panguva yekurara kuti uzorore, unogona kuvandudza manzwiro uye kuderedza kushushikana kwako kwese kuti uve nechokwadi chekurara kwakanaka. Aya anogona kunge ari matanho ari nyore asi anogona kubatsira kudzivirira mwoyo wako kubva pamigumisiro inokuvadza yekugara uchinetseka mupfungwa. "

Kuti uwane rumwe ruzivo nezve hutano hwemoyo wako ndapota taura nemupi wehutano wepanzvimbo yako kana kutarisa kune NHS webhusaiti. 

Kuti uwane zvakawanda pane zvinokanganisa kunaka kwekurara, tarisa Get Laid Bed's blog. 

Nezve Kurariswa Mibhedha

Wana Mibhedha yekurariswa yakatangwa muna 2011 naJonny Haskins naJean Lombard. Mubhedha wega wega wakagadzirwa nemaoko muUK, wakagadzirirwa kurongeka uye wakagadzirirwa kugarisa zvizvarwa. 

Ivo vakazvipira kuvandudza kurara zvakanaka kune wese munhu! Vanotengesa mibhedha yemapuranga muhukuru hwose, pamwe chete nemabhedha mana emaposta, mibhedha yakaderera, mabhedha ekuchengetedza matsva uye akawanda mumhando ye17 mavara uye anopedzisa kusarudza kubva.

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