Sɛ wutu mmirika, foro antweri, ehu ka wo, anaa w’ani gye paa a, wo koma bɔ kɔ soro, ɛnte saa? Na sɛ woda, anaasɛ wokenkan nhoma bi brɛoo a, saa dodow yi so tew. Eyi ne nea yɛfrɛ no koma a ɛbɔ, anaa sɛnea koma no bɔ no. Yɛn nipadua no di saa dodow yi so wɔ ɔkwan a ɛyɛ nwonwa yiye so ma ɛne nea yɛreyɛ ne nea yɛte nka no hyia. Ɛnnɛ yɛbɛka eyi ho asɛm tiawa, wɔ ɔkwan a wubetumi ate ase so.
Wobɛyɛ dɛn asusuw koma a ɛbɔ?
Ɛnyɛ den sɛ wubehu sɛnea wo koma rebɔ ntɛmntɛm. W’ankasa wubetumi ayɛ eyi wɔ fie. Yɛfrɛ eyi sɛ wo pulse a wobɛfa.
- Fa w’ankasa wo nsa hwɛ: Fa nsateaa abien anaa abiɛsa (nsateaa kɛse ne mfinimfini nsateaa ye) na mia so brɛoo wɔ wo nsa foforo no nsateaa so, wɔ nsateaa kɛse no atifi pɛɛ. Wobɛte nka sɛ worebɔ kakra. Ɛno ne wo koma a ɛbɔ. Hwɛ dɔn bi na kan dodow a wɔbɔ wɔ sikɔne 60 mu . Anaasɛ, wubetumi akan sikani 30 na wode abɔ ho abien. Dodow a ɛbɔ no yɛ wo koma a ɛbɔ. Yɛfrɛ eyi `(bpm - beats per minute)`. Sɛnea ɛte wɔ nsateaa ho no, wubetumi nso ahwɛ sɛnea wo koma bɔ denam wo nsateaa a wode bɛto wo kɔn no fã biako, wɔ wo kɔn mu dompe no ase pɛɛ no so.
- Fa afiri bi di dwuma: Mprempren ɛnyɛ den koraa sɛ wobesusuw dɔn a ɛyɛ nyansa ne apɔw-mu-teɛteɛ nhama a wɔde hwɛ sɛnea koma bɔ no. Wobetumi de emu bi abɔ ne moma so te sɛ abɔso.
Sɛ wokɔ oduruyɛfo nkyɛn a, wɔbɛhwɛ wo koma bɔ. Wobetumi de afiri a wɔde hwɛ mogya mmoroso anaasɛ pulse oximeter, ade ketewaa bi a wode twitwiw wo nsateaa so ayɛ eyi. Sɛ wowɔ ayaresabea a, ebia woahu obi a ɔde bata monitor bi a wɔfrɛ no telemetry ho sɛ ɔbɛkɔ so ahwɛ saa nneɛma yi so.
Dɛn ne koma a ɛbɔ sɛnea ɛsɛ?
Eyi yɛ asɛmmisa a nnipa pii wɔ. Momma yenni kan nka wo koma a ɛbɔ bere a woregye w’ahome no ho asɛm. Ɛno ne ahoɔhare a woregye w’ahome, a woremmɔ mmɔden, bere a wote ase anaasɛ woda (nanso woda) no.
Koma a ɛbɔ sɛnea ɔpanyin bere a ɔregye n’ahome no yɛ nea ɛbɔ fi 60 kosi 100 simma biara.
Nanso eyi sesa bere a obi nyin no. Mmofra nkumaa koma bɔ kɛse sen mpanyimfo. Hwɛ pon a ɛwɔ ase hɔ no.
| Mfe a wɔadi | Koma a ɛbɔ sɛnea ɛsɛ bere a wɔregye n’ahome (bpm) . |
|---|---|
| Nkokoaa a wɔawo wɔn foforo (ɔsram 0-1) . | 70 - 190 na ɛwɔ hɔ |
| Nkokoaa (asram 1-11) . | 80 - 160 na ɛwɔ hɔ |
| Mmofra nkumaa (mfe 1-2) . | 80 - 130 na ɛwɔ hɔ |
| Mmofra a wonnya nkɔɔ sukuu (mfe 3-4) . | 80 - 120 na ɛwɔ hɔ |
| Mmofra a wɔadu sukuu mfe so (mfe 5-12) . | 75 - 118 na ɛwɔ hɔ |
| Mmofra nkumaa (mfe 13-17) . | 60 - 100 na ɛwɔ hɔ |
| Mpanyimfo (mfe 18+) . | 60 - 100 na ɛwɔ hɔ |
Nanso adeɛ a ɛho hia sɛ yɛte aseɛ wɔ ha ne sɛ saa "normal" yi yɛ range kɛkɛ. Nea ɛho hia kɛse mpo ne sɛ wubehu nea ɛyɛ daa ma wo . Momma yɛnka sɛ wo koma a ɛbɔ bere a woregye w’ahome sɛnea ɛte daa no bɛyɛ 65. Nanso sɛ ɛkɔ soro mpofirim kodu 90 nna kakraa bi a ntease biara nnim a, ebia ɛbɛyɛ biribi a ɛsɛ sɛ wohwehwɛ mu.
Dɛn ne koma a ɛbɔ a ɛnteɛ?
Mpɛn pii no, koma a ɛbɔ wɔ ahomegye mu a ɛba fam sen 60 anaa ɛboro 100 no yɛ biribi a ɛsɛ sɛ ɛhaw adwene. Nanso eyi nyɛ soronko mma obiara, bere nyinaa.
- Mmere a wɔde brɛ ase:Ogumadifo a ɔteɛteɛ n’apɔw mu yiye betumi anya koma a ɛbɔ wɔ ahomegye mu a ɛba fam te sɛ 40-50 simma biara. Eyi te saa efisɛ wɔn koma yɛ adwuma yiye. Afei nso, nnuru bi te sɛ beta-blockers tumi ma koma no bɔ brɛoo.
- Ahoɔhare kɔ soro: Mpɛn pii no, ahoɔhare a ɛkɔ soro bɛboro 100 bere a woagye w’ahome no nyɛ ade pa. Nanso ebetumi ayɛ bere tiaa mu de nso. Sɛ nhwɛso no, sɛ wo ho yeraw wo kɛse na wo ho yeraw wo a, ebia ahoɔhare a wode tu mmirika no bɛkɔ soro. Enti eye sɛ wobɛma wo ho adwo wo kakra na woasan asusuw bio.
Sɛ wo koma bɔ kɔ so ba fam dodo anaasɛ ɛkɔ soro dodo, sɛnea woahu no a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ nea ɛde ba.
Nneɛma bɛn na ɛka koma a ɛbɔ?
Nneɛma pii nti na yɛn koma bɔ tumi sesa. Ebi yɛ ade a ɛfata, na ebi nso yɛ nneɛma a ɛsɛ sɛ yɛma yɛn ani gye ho.
- Tebea horow a enni sabea: Tebea ahorow bi betumi ama koma a ɛbɔ no asesa. Sɛ nhwɛso no, ebia obi a ne thyroid yɛ adwuma boro so no dodow bɛboro 100.
- Nkate ne adwenemyare: Sɛ woreyɛ sɔhwɛ bi a ɛreba anaasɛ worebisabisa wo nsɛm wɔ adwuma ho a, nhyɛso ne dadwen no betumi ama wo ahoɔhare ayɛ kɛse. Na sɛ wo bo dwo na wo ho adwo wo a, ahoɔhare no so tew.
- Fitness level: Sɛnea yɛadi kan aka no, obi a ɔteɛteɛ n’apɔw mu yiye no koma bɔ kɛse na etumi bɔ mogya a nipadua no hia no. Enti, wɔn koma a ɛbɔ bere a wɔregye wɔn ahome no sua. Obi a ɔnteɛteɛ n’apɔw mu pii betumi anya dodow a ɛboro nea ɔtaa yɛ no so.
- Nnuru: Nnuru bi betumi ama wo koma bɔ kɛse anaasɛ ɛbɛtew. Bisa wo duruyɛfo no nnuru a worenom no ho asɛm.
- Nyinsɛn: Wɔ nyinsɛn mu no, mpɛn pii no koma no bɔ kɔ soro kakra esiane nsakrae a ɛba nipadua no mu nti.
- Dae: Ebia obi a ontumi nna sɛnea ɛsɛ no koma bɔ kɛse. Sɛ wonya ahomegye sɛnea ɛsɛ a, ɛsan kɔ sɛnea na ɛte kan no.
- Nsã, sigaret, ne nneɛma afoforo: Nneɛma te sɛ nsa, caffeine a ɛwɔ kɔfe/tii mu, ne sigaretnom ma koma no bɔ kɛse.
- Nipadua mu duru: Nipadua mu duru (BMI) a ɛboro 25 kyerɛ sɛ ɛsɛ sɛ obi a wayɛ kɛse mmoroso koma yɛ adwumaden, na wɔn koma a ɛbɔ bere a wɔregye wɔn ahome nso betumi akɔ soro.
Ɛtɔ mmere bi a, nea enti a ahoɔhare mu nsakrae yi ba no betumi ayɛ ɔhaw a ɛba koma no ankasa so. Sɛ koma no nnyigyei yɛ nea ɛnkɔ so pɛpɛɛpɛ a, yɛfrɛ no ``Arrhythmia.'' Eyi kyerɛ sɛ koma no bɔ ntɛmntɛm dodo, brɛoo dodo, anaasɛ enni nnyigyei esiane nsakrae ketewaa bi a ɛba koma no anyinam ahoɔden dwumadi mu nti. Ɛho hia sɛ wohwehwɛ ayaresa ma ``Arrhythmia'' tebea horow bi.
Dɛn na ɛsɛ sɛ me koma bɔ bere a mereteɛteɛ m’apɔw mu no?
Eyi nso ho hia paa. Sɛ yɛteɛteɛ yɛn apɔw mu a, baabi wɔ hɔ a yɛn koma nya apɔw-mu-teɛteɛ pa, nanso ɛnyɛ nea ɛkɔ soro a asiane wom. Yɛfrɛ eyi ``Target Heart Rate`` .
Mpɛn pii no, saa botae yi yɛ wo koma a ɛbɔ kɛse no 60% kosi 85% .
Wobɛyɛ dɛn ahu wo koma a ɛbɔ kɛse sen biara?
Ɔkwan a ɛyɛ mmerɛw a wobɛfa so abu eyi ho akontaa ne sɛ wobɛtwe mfe a woadi afi 220 mu .
Sɛ nhwɛso no, sɛ woadi mfe 40 a, .
Wo koma bɔ kɛse = 220 - 40 = 180 bpm
Afei hwehwɛ wo botaeɛ kwan, fa saa boɔ a ɛkyɛn so yi bɔ 0.6 ne 0.85.
Anohyeto a ɛba fam koraa = 180 x 0.6 = 108 bpm
Ɔsoro anohyeto = 180 x 0.85 = 153 bpm
Ɛno kyerɛ sɛ, sɛ obi a wadi mfe 40 bɔ mmɔden sɛ ɔbɛma ne koma bɔ 108 kosi 153 simma biara bere a ɔreyɛ apɔw-mu-teɛteɛ no a, mfaso wɔ so kɛse ma koma no.
Wubetumi ahu botae a wode besi wo mfe so wɔ pon a ɛwɔ ase ha no so.
| Mfeɛ | Koma a ɛbɔ no dodow a wɔde asi wɔn ani so (60%-85%) . | Sɛ wɔkyekyem pɛpɛɛpɛ a, koma a ɛbɔ kɛse sen biara |
|---|---|---|
| Mfe 20 na wɔde ayɛ adwuma | 120–170 bpm na ɛyɛ adwuma | 200 bpm na ɛyɛ adwuma |
| mfe 30 | 114–162 bpm na ɛwɔ hɔ | 190 bpm na ɛyɛ adwuma |
| mfe 40 | 108–153 bpm na ɛwɔ hɔ | 180 bpm na ɛyɛ adwuma |
| mfe 50 | 102–145 bpm na ɛwɔ hɔ | 170 bpm na ɛyɛ adwuma |
| mfe 60 | 96–136 bpm na ɛwɔ hɔ | 160 bpm na ɛyɛ adwuma |
Nea ɛho hia: Sɛ woanteɛteɛ w’apɔw mu pii da, anaasɛ wowɔ koma, ahurututu, anaa mogya a ɛkɔ nipadua no mu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo ase. Obetumi atu wo fo wɔ apɔw-mu-teɛteɛ a ahobammɔ wom na ɛfata wo ho.
Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?
Ɛyɛ papa sɛ wubehu sɛnea wo koma bɔ, nanso ɛtɔ mmere bi a ɛho hia sɛ wohwehwɛ aduruyɛfo afotu.
| Bere a ɛsɛ sɛ wokɔ ayaresa a egye ntɛmpɛ (kɔ ETU) . | |
|---|---|
Sɛ wo koma bɔ nnu 35-40 anaa ɛboro 100 (bere a woregye w’ahome) , na wowɔ sɛnkyerɛnne a edidi so yi mu biako anaa nea ɛboro saa a , kɔ ayaresabea Dwumadibea a Ɛhwɛ Ntɛmntɛm (ETU) ntɛm ara :
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| Tebea horow a ɛsɛ sɛ wo ne wo duruyɛfo susuw ho | |
Sɛ wuhyia nea edidi so yi mu biara a, mma wo ho nnpopo na yɛ nhyehyɛe sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn:
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Ɛho hia yiye nso sɛ anyɛ yiye koraa no wobɛkɔ oduruyɛfo nkyɛn pɛnkoro afe biara akɔhwɛ no koraa (afe afe nhwehwɛmu). Saa kwan yi so no, sɛ ɔhaw bi wɔ hɔ a, wobetumi ahu na wɔasa no ntɛm.
Nkrasɛm a Wɔde Kɔ Fie
- Wo koma bɔ yɛ mpɛn dodow a wo koma bɔ simma biako.
- Botae a ɛfata ma ɔpanyin a ɔregye n’ahome no yɛ 60 kosi 100. Nanso ade a ɛho hia sen biara ne sɛ wubehu nea wo bo a ɛfata yɛ.
- Ɛyɛ ade a ɛfata sɛ koma bɔ sesa bere tiaa bi esiane nneɛma te sɛ dadwen ne apɔw-mu-teɛteɛ nti.
- Sɛ wowɔ sɛnkyerɛnne ahorow te sɛ koma a ɛbɔ a ɛnteɛ bere nyinaa anaa wo koko mu yaw anaasɛ ɛyɛ den sɛ wobɛhome a, hwehwɛ aduruyɛfo afotu ntɛm ara.
- Nyansa wom sɛ wo ne oduruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ ase, titiriw sɛ wowɔ ayaresa tebea afoforo a.
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