Kokoam akode a wode bedi w’adwennwen ho dwuma: Sua koma a ɛbɔ a ɛsakrasakra (HRV) ho ade!

So woahu nkyerɛwde abiɛsa HRV wɔ wo smartwatch so anaasɛ akwahosan app a ɛwɔ wo fon so no mu pɛn? Ebinom fam no, eyi te sɛ app bi a ɛyɛ nwonwa wɔ wo fon so. Wunim sɛ ɛwɔ hɔ, nanso wunni nea ɛyɛ anaa sɛnea wode bedi dwuma ho adwene biara. Ɛnnɛ, momma yɛnka saa kokoam nkrasɛm a efi yɛn nipadua mu a wɔfrɛ no HRV yi ho asɛm. Fa no sɛ, eyi betumi ayɛ kokoam akode a eye sen biara a wode bedi w’adwene mu nhyɛso , kyerɛ sɛ, adwennwen so.

Dɛn ne HRV kɛkɛ?

HRV yɛ Koma a Ɛbɔ Mu Nsakrae a wɔatwa no tiaa . Wɔ Sinhala kasa mu no, ɛkyerɛ koma no bɔ a ɛsakrasakra . Okay, momma yɛnte eyi ase kɛkɛ. Ɛnyɛ bere nyinaa na wo koma bɔ ntɛmntɛm. Sɛ wohome, sɛ worehome, na woredwennwen a, saa koma a ɛbɔ yi sesa kakra. Nsakrae nketenkete bi ba milisekɔn (ms) mu wɔ koma bɔ biako ne nea edi hɔ no ntam. Wɔde HRV na ɛsusuw saa nsakrae ahorow no.

Sɛ yɛbɛte eyi ase a, ɛsɛ sɛ yehu yɛn nipadua no Autonomic Nervous System no ho asɛm kakra . Ɛwɔ afã atitiriw abien:

1. Temhyehye nhyehyɛe: Eyi ne yɛn ‘ako-anaa-guan’ nhyehyɛe. Ɛne sɛ, nhyehyɛe a esiesie yɛn ma ɔko anaa guankɔbea. Fa no sɛ worenam abɔnten na mpofirim ara ɔkraman bi huruw. Wo koma bɔ kɔ soro mpofirim, wo nipadua wosow, na wo ho fifiri, ɛnte saa? Ɛno ne bere a Sympathetic nhyehyɛe no yɛ adwuma. Saa bere yi, esiane sɛ koma no bɔ ntɛmntɛm nti, bere a ɛda koma bɔ ntam no yɛ tiaa. Ɛno kyerɛ sɛ HRV bo no so tew.

2. Parasympathetic nhyehyɛe: Eyi ne yɛn ‘home-na-digest’ nhyehyɛe. Ɛne sɛ, nhyehyɛe a ɛma yɛn bo dwo na ɛma nipadua no san ba. Sɛ woretie dwom bi a ɛma wo ho dwo wo anaa worekenkan nhoma bi a, wo koma bɔ brɛoo na ɛbɔ brɛoo. Ɛno ne bere a Parasympathetic nhyehyɛe no yɛ adwuma. Saa bere yi de, koma no bɔ dwo, enti bere a ɛda koma bɔ ntam no kyɛ. Ɛno kyerɛ sɛ HRV bo no kɔ soro.

Enti, sɛ wowɔ HRV bo a ɛkorɔn a, ɛkyerɛ sɛ wo nipadua no kari pɛ yiye wɔ nhyehyɛe abien yi ntam na ebetumi ayɛ nsakrae ntɛmntɛm wɔ tebea biara mu (adwennwen, ahomegye). Ɛkyerɛ sɛnea wo nipadua no tumi yɛ nsakrae na etumi gyina ano .

Ɔkwan bɛn so na HRV ho hia ma yɛn akwahosan?

HRV nyɛ adwennwen a wɔde susuw nneɛma ho ara kwa. Ɛma yehu yɛn akwahosan nyinaa ho mfonini kɛse.

• Adwene mu akwahosan:Wobetumi de HRV dodow a ɛba fam a ɛkɔ so no abata tebea horow te sɛ adwennwen, dadwen, ne adwenemhaw ho.
• Koma akwahosan: Nhwehwɛmu ada no adi sɛ ebia HRV dodow a ɛba fam no ne asiane a ɛwɔ hɔ sɛ obi benya komayare no wɔ abusuabɔ .
• Dae pa: HRV kɔ soro bere a woada yiye na emu dɔ no. Sɛ wowɔ nna ho haw a, HRV betumi atew.
• Mpanyinyɛ: HRV so tew fi awosu mu bere a yɛrenyin no, nanso wobetumi de asetra a ɛfata adi saa ɔsɛe yi so.
• Apɔw-mu-teɛteɛ : Mpɛn pii no, nnipa a wɔteɛteɛ wɔn apɔw mu yiye na wɔyɛ apɔw-mu-teɛteɛ kɛse no wɔ HRV bo a ɛkorɔn.

Ɛyɛ mmerɛw sɛ yɛbɛsesa yɛn suban a egyina data so. Sɛ anka yɛbɛdwene sɛ, "Mete nka sɛ mayɛ basaa," bere a wo smartwatch no kyerɛ data te sɛ, "Wo HRV sua, wo nipadua ayɛ adwennwen" no, ɛda adi sɛ yɛbɛyɛ ho biribi.

Ɔkwan bɛn na eye sen biara a wɔfa so susuw HRV?

Smartwatch pii a ɛwɔ hɔ nnɛ tumi susuw HRV pɛpɛɛpɛ. Watch ahorow a efi nnwumakuw te sɛ Apple, Garmin, ne Polar mu ada nea eye wɔ ayaresabea adi wɔ eyi ho.

Ade a ɛho hia sen biara ne sɛ wobɛsusuw wo HRV bere koro mu ne gyinabea koro da biara da. Sɛ nhwɛso no, fa yɛ wo su sɛ wobɛhwɛ wo HRV bere a wosɔre anɔpa ne bere a wosɔre te mpa so no. Eyi bɛboa wo ma wode nnyinasosɛm bi asi hɔ bere a bere kɔ so no.

Dɛn ne HRV botae "pa"?

Eyi yɛ asɛm a nnipa pii bisa. Nanso sɛ yɛbɛka nokware a, HRV bo "pa" biara nni hɔ a ɛfata obiara. Egyina nneɛma pii so, te sɛ mfe a woadi, wo bɔbeasu, wo awosu, ne wo nipadua mu ahoɔden . Mfa wo bo a ɛsom no ntoto sɛnea wɔkyekyem pɛpɛɛpɛ a wohu wɔ Intanɛt so no ho.

Sɛ nhwɛso no, nhwehwɛmu kɛse bi kyerɛe sɛ bere a sɛ wɔkyekyem pɛpɛɛpɛ a, HRV a aberante bi nya bɛyɛ 80ms no, ebetumi akɔ fam akodu bɛyɛ 25ms ama obi a ne mfe akɔ anim. Mmea HRV nso betumi akɔ soro kakra asen mmarima de.

Enti, ɛnyɛ nea ɛho hia sen biara ne sɛ wobɛtaa dodow bi akyi, na mmom wobɛhwehwɛ w’ankasa mfiase na woahwɛ sɛ bere kɔ so no, ɛkɔ soro anaasɛ ɛso tew.

Ɔkwan bɛn so na wobetumi ama HRV bo atu mpɔn?

Asɛmpa no ne sɛ, yebetumi ama yɛn HRV atu mpɔn. Te sɛ nea yɛkɔ apɔw-mu-teɛteɛ na yɛyɛ cardio bi no, yebetumi atete yɛn koma.

• Apɔw-mu-teɛteɛ a wɔyɛ no daa: Titiriw cardio apɔw-mu-teɛteɛ a ɛma koma no bɔ kɛse te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, ne sakre so a wɔtra no boa kɛse ma HRV kɔ soro.
• Ɔhome a Ɛyɛ Den: Eyi yɛ akwan a tumi wom sen biara a wobɛfa so ama wo HRV akɔ soro no mu biako. Hom brɛoo na fa mu dɔ (bɛyɛ ahome 6 simma biara). Sɛ woyɛ saa ahomegye apɔw-mu-teɛteɛ yi simma 10-20 da biara a, wo HRV bɛkɔ soro na w’adwennwen so atew wɔ adapɛn kakraa bi pɛ mu.
• Da pa: Da bere koro mu da biara na sɔre bere koro. Anadwo nna pa a wobɛda nnɔnhwerew 7-8 da biara no ho hia.
• Aduan a ahoɔden wom: Nnuan a ahoɔden wom a wubedi ne nsu a wubenya no ho hia.
• To nsa ano hye: Nsã a wɔnom no ma HRV so tew kɛse.

Mfaso a ɛwɔ HRV so sen adwennwen ano aduru

Ɛnyɛ sɛ HRV a wobɛma atu mpɔn no brɛ adwennwen ase nko, na mmom ebetumi ama w’agumadi mu mmɔdenbɔ, adwuma mu mmɔdenbɔ, ne w’ankasa abusuabɔ mpo atu mpɔn. Obi a ɔwɔ HRV bo pa betumi ayɛ adwuma brɛoo ne adebɔ mu, wɔ tebea horow a ɛyɛ adwennwen mpo mu (e.g., bere a ɔrema ɔkasa anaasɛ ɔreyɛ sɔhwɛ).

Afei nso, saa tumi yi boa ma wosiesie nsɛnnennen a wɔne abusuafo ne nnamfo wɔ odwo mu, a wɔn bo mfuw ntɛm. Awofo binom mpo kyerɛkyerɛ wɔn mma nkumaa sɛ "wɔnhome mprenu" bere a wɔreko no. Eyi boa mmofra no ma wodi wɔn nkate so.

Sɛ wuhu sɛ wo HRV bo so tew bere nyinaa anaasɛ wowɔ w’akwahosan ho dadwen bi a, mma wo werɛ mmfi sɛ wo ne wo duruyɛfo bɛkasa afa ho .