Kudzidziswa kwemwoyo nemidziyo yeropa. Kushanda kwekudzidzira uye mazano evakadzidza

Kazhinji hatifungi nezvekutarisira mwoyo, chii chatinofanira kuita ichi, kusvikira ichizviita. Zvinetso zvinowanzomira zvinyararire, kwete kuzvizviratidza kusvikira imwe nguva. Kufa kunokonzerwa nechirwere chemwoyo kunorongedzwa kutanga, kurwadziwa kwemwoyo uye kurohwa kwakakura. Ndicho chikonzero nei zvakakosha kubhadhara nguva nenguva yemwoyo nemidziyo yeropa, kuvasimbisa, kutanga, kuburikidza nebasa rekuita. Kudzidzisa mwoyo uye kukura kutsungirira, kumanikidzwa pamidziyo - izvo zvose izvi zvinokosha zvehupenyu hwomunhu ane hutano.

Nei zvichikosha kupa moyo nemidziyo yeropa mutoro?

Chiito chepanyama chinoita kuti:

1. Kuderedza purogiramu yeC-reactive protein, iyo inofadza kubuda kwekuvhiringidza kwemuviri mumuviri.
2. Kuderedza kuwedzera kweropa uye triglycerides.
3. Kurera huwandu hwehute rakanaka cholesterol.
4. Mutemo we shuga uye insulini muropa.
5. Weight reduction.

Kusava nebasa kunokonzera matambudziko nemwoyo nemidziyo yeropa. Kudzidzisa kwomwoyo kunowanikwa apo simba rezvipikiso rinowedzera, kuwanda kwepfungwa yemwoyo kunowedzera panguva dzekutambudzika. Iyo midziyo inodzidzisawo panguva imwe chete.

Kudzidzira kudzidzisa mwoyo

Zvechokwadi, chakaoma chezviito zvakadaro zvakanyanya. Kudzidzisa kwomwoyo kunowanikwa kuburikidza neCardio uye aerobic. Iwe unogona kukwira, kutasva bhasikoro kwehafu yenguva yeawa pazuva, svetuka pamusoro pambo, ushambire mudziva, ita aerobics uye danho, kutamba, kana kurongedza kufamba mumanheru kwemaminitsi makumi maviri, rega kukwira. Zvinokurudzirwa kuti uite mitemo:

1. Iyo yakakwana yekupisa kwemazana inenge zana nemakumi maviri nemakumi matatu nemakumbo (kwete yepamusoro 130 uye pasi 110).
2. Hazvibviri kuronga kurovedza kunogara kwenguva inopfuura awa (nemidziyo isina simba - maminitsi makumi matatu).
3. Ita basa iri maviri kana katatu mukati mevhiki.

Inobatsirawo kumhanya mwoyo inoshanda. Usazviita chiitiro. Ita jogs katatu, kane kana pavhiki kwemaminitsi makumi maviri, tarisa mamiriro ako. Kana zvisingafadzi zvinonzwa kuenda.

Zvimwe zvinhu

Kushushikana mupfungwa, zvipenyu uye chikafu zvishoma nezvishoma zvinoita kuti mutezo weropa uwedzere inzwi, rinoita kuti ropa riwedzere. Mumamiriro ezvinhu akadaro, usangotarisa rubatsiro rwemakemikirini emishonga, iwe unoda kudzorera kuzara kwemazimbe, uye pamusoro pezvose zviri mumapilisare. Izvi zvichakubatsira iwe kudzidzisa mwoyo nemidziyo yeropa. Kubudirira kugadzirisa maitiro kunobatsira: mangwanani ari pamubhedha, simudza maoko, tsoka, kuvhundusa iwo maminetsi maviri. Izvi zvinoshandiswa kugadziriswa kwema-capillaries uye lymph redistributed, iyo iyo muviri inonatswa nehupfu nehupfu. Zvinokurudzirwa kudzokorora basa racho manheru asati agona.

Nenguva dzose masaisai emakemikari anokonzera kukwirira kweropa, kushungurudzika, kurangarira, kutaura, kurongeka kwemafambiro, zvakakosha kushanda pakusimbisa kwavo, kuronga kudya kwakanaka, kushandisa mishonga, kudzidzira muviri. Iwe unogona kuchinja musoro mune imwe uye kune rumwe rutivi kwemaminitsi maviri kusvika matatu, uyewo kufambira mberi mberi nekutevedzera huni hunoparadzaniswa. Kubudirira kunopfuurira mberi (kuruboshwe kuruboshwe rwakakosha). Iwe unogona kuchinja maoko ako asynchronously (kuruboshwe mberi, kurudyi kumashure), ita kumira kumashure "birch". Kudzidzira kunofadza chaizvo. Kana mitsipa yemutsipa isisina simba, inowanzotambudza uye inopisa mitsipa yeropa, inoparadza kupararira kweropa. Kudzidziswa kwavo kunobatsira kudzorerwa kwekushandiswa kwemidziyo uye kurapwa kwemigumisiro yekudzvinyirira.

Kuwedzerwa kweropa mumakumbo kunokanganisa mitsipa. Kuti usimbise midziyo yemakumbo uye basa rakanaka, zvinokurudzirwa kufamba pamabvi ako mberi uye kumashure. Zvakakosha kuti tifambe mberi nematokiti mberi nemirairo yakananga nguva dzose, kuti tiwane pasi neminwe. Iyo inobatsira zvikuru pamakumbo emakumbo kuita basa iri: tora pini yakakura yepurasitiki kana bhodhoro remvura yepurasitiki, bfugama, uise bhodhoro pamhuru, ugare pamusoro uye, sezvazvakangoita, uitakure kubva pamabvi kusvika kumakumbo uye shure. Inobatsira kuti usakurumidza kufamba, kuenda kunofara.

Kudzidzira kumba

Kudzidziswa kwemoyo, kudzidziswa kwemisumbu nemidzi yeropa zvinogona kuitika mumba. Somuenzaniso, squats pedyo nemusuwo. Squat iwe unofanirwa kubatisisa pamusuo, unobata pamabvi akafanana nemasokisi. Tanga nenhamba shomanana yekudzokorora, unovaunza mwedzi miviri kusvika zana, uyezve. Chokutanga kunamatira kwemakumi maviri kana makumi matatu masentimita, mwedzi gare gare - yakadzika. Uturu hwemoyo, musana nemakumbo zvinosimbiswa. Kusawirirana kwemakumbo emakumbo kunobatsira ropa richiyerera kuburikidza nemasipire kumusoro.

Mumakore achangobva kupfuura, Scandinavia inofamba netsvimbo yava yakakurumbira. Edza kufamba rhythmically, zvakasununguka, panguva imwe chete uchishanda ruoko rwako netsoka. Kufananidza kwakadaro - kwakanakisa kurovedzwa kwemoyo mumhepo itsva!

Ndezvipi zvimwe zvingafanira kutarisirwa?

Mukuwedzera pakurovedza muviri:

1. Rega kusvuta.
2. Deredza uremu muwandu hunorema.
3. Tevera mazano avakadzi pakutora mishonga.
4. Edya zvishoma munyu.
5. Kurara 8-9 maawa.
6. Idya zvakasiyana-siyana, zvine utano, uye zvine utano.

Mutsipa wemwoyo unodyisa uye unosimbisa "Panangin", iyo inobatsira zvirongwa zvemagetsi mumoyo, inovandudza kushanda kwayo, inodzivirira kuchembera kwekare kwemyocardium, inodzivirira kuonekwa kweherosclerosis, kuwedzera kweropa, chirongwa chemahythmia. Inokurudzirwa kuva nehutano kuvanhu senzira yekusimbisa musimba wemwoyo, uye kudzivirira zvirwere zvevascular. Kuumbwa kwe "Panangin" kunosanganisira potassium uye magnesium, iyo inogona kuwanikwa zuva nezuva kunyange nechingwa. Idya sipinashi, gungwa kabichi, lenti, oatmeal, mbeu yezuva, gorosi, mafuta eflakisi, mafuta ehove kuti achenese midziyo.

Kudzidzisa kwemwoyo: kupisa uye maitiro ayo

Nzira yekuziva sei kusimba kwekudzidzira kuti zvibudirire? Sarudza mwoyo wakakura, iwe pachako. Zvakakosha kubvisa kubva 220 nhamba yezera rako. Chigumisiro chako ndechekukura kwemoyo wako. Anoporesa mwoyo mumutsara we 50-60% wepamusoro wepamusoro pamwoyo. Izvi zvinovandudza mamiriro ezvinhu emwoyo nemavhuturo ekufema. Kusimudza kupisa kusvika ku80% yepamusoro yakavhara nhamba yakawanda yemidziyo yeropa, kuputika kwemhepo kunowedzera, ukuru uye simba remoyo rinowedzera. Kudzidziswa mumuganhu wakatsvuka (80-90% wepamusoro) unoitwa nenzira yakanaka, pasi pekutarisirwa kweutano.

Wedzera mberi

Usakanganwa kuti kurovedza mwoyo uye kukudziridza kutsungirira kunokwezva zvakaenzana. Zvikamu zvose zvekuwedzera kusimba kwezvidzidzo zvinofanira kuitwa zvishoma nezvishoma, kwete kukurumidzira, kuitira kuti usakanganise mwoyo nemidziyo yeropa uye kukudziridza kutsungirira. Chinokosha chekubudirira ndechokuti nguva dzose. Kana iwe ukaenda kudziva, enda nebhazikoro kanoverengeka pavhiki, saka mangwanani ekudzidzira anofanira kuitwa zuva rega rega. Mukuwedzera kune zvinotyisidzirwa zvinokurudzirwa, zvinotendeuka, tinokurudzira ruzivo rwezvidzidzo zvemoyo nemidziyo yeropa:

1. Kufamba nezvigunwe, kusimudza mabvi ako kumusoro.
2. Maoko pamusoro pemusoro muimba, makumbo oga. Pakati pematope kumativi.
3. Maoko kumativi, pedo, kurohwa pamafudzi.
4. Kuchinja kwemaoko mberi - kumusoro - kumashure uye zvakasiyana.
5. Kunyengerwa kutasva bhasikoro munzvimbo yakatarisa.
6. Kufambisa kwemuchinjikwa nemakumbo kumucheto we 30-40 masentimita kubva pasi pasi pakatarisa.

Yeuka: haisi kuwanda kwekurovedza muviri uye kuwedzera kwemutoro unokosha, asi nguva dzose. Mutoro unofanira kuwedzera zvishoma nezvishoma. Mushure mezvo, zvakakosha kuti ugare wakasununguka, kuitira kuti mishonga yemisumbu iwedzere, uye musikana wemwoyo, midziyo yakasimbiswa, simba ravo rinowedzera.

Kusimbisa mwoyo uye mapoka evanhu

Zvakakosha kuti musumbu wemwoyo unogamuchira mavitamini anodiwa, pano munhu haagoni kuita pasina kudzidziswa. Heano mamwe mazano ekuporesa:

1. Sakanisa zvakapwanyika zvakaoma apricots, walnuts, maonde, mandimu ne peel, mazambiringa akaomeswa, uchi. Vose vanotora 250 gm. Chengeta mufiriji. Tora mapafu matatu pazuva.
2. Halfu kapu yemvura inotora kikapu ye hawthorn, viraira kwemaminitsi makumi matatu. Imwai chikamu chemukombe katatu usati wadya.
3. Tora makirogiramu 10 e-melissa, St. John's wort, birch mashizha, 30 gramu ye spray. Kuti upe mudziyo wepuniki wepunikioni 300 ml yemvura. Tora katatu pazuva kwegirazi.
4. Isa mupuni weghakkwheat mu 500 ml yemvura, inopa maawa maviri. Kunwa katatu kamwe girazi.
5. Mafuraji mashanu e rosemary herbs anodururira 100 ml yevodka, insist 7 mazuva. Idya madonhwe makumi maviri nemashanu katatu nehafu mushure mekudya.

Iva noutano!