Sirrin da ke auna lafiyar zuciyarka: Bari mu koyi game da Ajiye Hanjin Zuciya.

Wataƙila ka taɓa jin labarin 'bugun zuciya' ko bugun zuciya, ko ba haka ba? Wataƙila idan kana sha'awar lafiyar jiki, ko kuma idan kai mutum ne da ke damuwa da lafiyar zuciya, 'Heart Rate Reserve' ko kuma kamar yadda ake kiransa da Turanci (Heart Rate Reserve - HRR) kalma ce da ka saba da ita. Amma idan ba ka da cikakken bayani game da ainihin abin da yake da kuma abin da za mu iya koya daga gare ta, babu matsala. A yau, bari mu yi magana game da wannan muhimmin abu (Heart Rate Reserve) a cikin sauƙi.

Menene Ma'aunin Rage Zuciya? Bari mu fahimce shi a taƙaice!

A taƙaice dai, Kiyayewar Zuciyarka shine bambanci tsakanin Matsakaicin Kiyayewar Zuciyarka da kuma Kiyayewar Zuciyarka ta Hutu . To, bari mu yi bayani kaɗan game da waɗannan kalmomi guda biyu, ko?

• Matsakaicin Yawan Zuciya: Wannan shine matsakaicin adadin lokutan da zuciyarka zata iya bugawa a minti ɗaya idan kana motsa jiki mai ƙarfi, wato, lokacin da kake aiki a iyakar ƙoƙarinka. Ka yi tunanin kana gudu, gudu, gudu da sauri gwargwadon iyawarka... Wannan shine matsakaicin saurin da zuciyarka ke bugawa a wannan lokacin.
• Saurin bugun zuciya : Wannan akasin haka ne. Yawan bugun zuciyarka ne a minti ɗaya idan kana cikin natsuwa da hutawa, ba ka yin wani motsa jiki ba. Lokaci mafi kyau don auna wannan shine lokacin da ka fara farkawa da safe, kamar lokacin da kake kan gado.

Don haka, ƙimar da muke samu idan muka cire wannan matsakaicin bugun zuciya daga bugun zuciya mai hutawa shine abin da muke kira ajiyar bugun zuciya . Wannan yana ba mu kyakkyawan ra'ayi game da lafiyar tsarin zuciya, wato, yadda zuciyarka take da lafiya da inganci.

Zuciyarmu wata gaɓa ce mai ban mamaki, ko ba haka ba? Duk tsawon yini, dare da rana, ko da muna barci ko gudu, tana aiki ba kakkautawa don samar wa kowace ƙwayar halitta a jikinmu iskar oxygen da abubuwan gina jiki da take buƙata ta hanyar jini. Lokacin da zuciya ke ɗauka don ta yi aiki da kuma fitar da jini ana kiransa bugun zuciya. Adadin bugun zuciya a minti ɗaya ana kiransa bugun zuciya. Wannan saurin ya bambanta a tsawon yini dangane da dalilai daban-daban.

Waɗanne abubuwa ne ke shafar bugun zuciyarmu?

Yawan bugun zuciyarka ya dogara ne da abubuwa da dama. Bari mu dubi manyan abubuwan da ke shafarsa:

• Matsayin aikinka da yawan iskar oxygen da kake sha: Idan kana motsa jiki , gudu, ko tsalle, jikinka yana buƙatar ƙarin iskar oxygen. Zuciyarka tana buƙatar bugawa da sauri don samar da wannan iskar oxygen.
• Amfani da kayayyakin taba:Idan kana amfani da kayayyakin taba, kamar shan sigari, bugun zuciyarka na iya ƙaruwa kawai.
• Yawan shan barasa: Shan barasa na iya ƙara bugun zuciyarka na ɗan lokaci.
• Shekarunka: Yayin da kake girma, bugun zuciyarka yakan ragu kaɗan. Haka kuma, bugun zuciyarka ba ya ƙaruwa sosai lokacin da kake motsa jiki kamar yadda yake a lokacin da kake ƙarami .
• Yanayin lafiyarka: Ciwon zuciya, kamar ciwon zuciya, na iya haifar da ƙaruwar bugun zuciyarka. Yanayi kamar hypothyroidism (ƙarancin aikin thyroid) da wasu cututtuka suma na iya haifar da raguwar bugun zuciyarka.
• Motsin zuciyar da kake ji a wannan lokacin: Idan ka ji fushi ko tsoro, bugun zuciyarka yana ƙaruwa, ko ba haka ba? Haka nan, idan ka kwantar da hankalinka, bugun zuciyarka yana raguwa.
• Magungunan da kake sha: Wasu magunguna, kamar beta-blockers , antidepressants, da kuma rage radadi, na iya rage radadin bugun zuciyarka. Haka kuma, wasu magunguna don mura da asma na iya ƙara yawan bugun zuciyarka.

Ta yaya ake lissafin wannan ajiyar bugun zuciya?

Wannan ba shi da wahala kamar yadda kuke tsammani. Tsarin gano Zuciyar da ke Ajiye Zuciya (HRR) shine:

HRR = Matsakaicin Yawan Zuciya - Yawan Zuciyar Hutu

Wannan hanyar tana da wani suna, wanda shine (Hanyar Ka RVO nen) .

To, yanzu bari mu ga yadda za mu sami wannan bugun zuciya mafi girma da bugun zuciya mai hutawa.

Yadda ake samun matsakaicin bugun zuciyarka:

Akwai wata hanya mai sauƙi da ake amfani da ita akai-akai don wannan:

• Rage shekarunka daga 220. Misali, idan kana da shekaru 30, matsakaicin bugun zuciyarka (Max HR) shine 220 - 30 = 190 (bugun a minti daya).

Amma tunda wannan hanyar wani lokacin tana iya karkata zuwa bugun 10-12 a minti ɗaya, masu bincike sun gabatar da wata hanyar daban:

• Ka ninka shekarunka da 0.7 sannan ka cire amsar daga 207.

Misali, idan kana da shekaru 30:

30 * 0.7 = 21

207 - 21 = 186 (bugun a minti daya). Wannan shine matsakaicin bugun zuciyarka (Max HR).

Yadda ake samun bugun zuciyarka a lokacin hutawa:

Wannan shine adadin lokutan da zuciyarka ke bugawa a minti ɗaya idan kana hutawa, ba tare da wani ƙoƙari ba. Lokaci mafi kyau don auna wannan shine abu na farko da safe, kafin ka tashi daga gado. Za ka iya auna wannan lokacin da ba ka sha kofi ba, ba ka da damuwa, kuma ba ka motsi.

• Yawan bugun zuciyar mutane (RHR) yana tsakanin bugun 60 zuwa 100 a minti daya.
• Ga mutanen da ke motsa jiki sosai, kamar 'yan wasa, wannan ƙimar na iya zama ƙasa da bugun 40 a minti ɗaya. Wannan ya faru ne saboda ƙarfin zuciyarsu.

Yaya ake auna bugun zuciyarka?

Akwai hanyoyi da dama don auna wannan:

1. Na'urar bin diddigin motsa jiki da ake iya sawa: Idan kana da agogo mai wayo ko kuma na'urar daidaita motsa jiki, zai nuna bugun zuciyarka na yanzu.

2. Za ka iya auna kanka:

• Sanya yatsu biyu (yatsa ta tsakiya da yatsan manuniya) na ɗayan hannunka a yankin wuyan hannu, a gefen tafin hannu. (Hakanan zaka iya kallon gefen wuyan).
• A ƙidaya adadin lokutan da ka ji bugun bugun zuciyarka na tsawon minti ɗaya.
• In ba haka ba, a ƙidaya na daƙiƙa 30 sannan a ninka wannan lambar da biyu. Wannan zai ba ku adadin bugun da ake yi a minti ɗaya.

Me Asusun Rage Zuciya ya gaya mana?

Ajiye Yawan Zuciya (HRR) hanya ce ta auna lafiyarka. Ka tuna, ana ƙididdige ta ne ta hanyar cire matsakaicin bugun zuciyarka (Max HR) daga bugun zuciyarka na hutawa (RHR).

Yayin da lafiyar jikinka ke ƙaruwa, bugun zuciyarka na hutawa (RHR) yana raguwa.

Don haka, idan bugun zuciyarka na hutawa ya ragu, ajiyar bugun zuciyarka (HRR) yana ƙaruwa. A taƙaice, idan ƙarfin HRR ɗinka ya ƙaru, to ƙarfin zuciyarka zai inganta.

Wa ya fi tunani game da wannan ajiyar bugun zuciya?

Akwai lokutan da wannan ƙimar HRR take da mahimmanci musamman:

• Shirye-shiryen Gyaran Zuciya: A cikin shirye-shiryen gyaran zuciya ga mutanen da ke murmurewa daga bugun zuciya, ana amfani da wannan HRR don tantance ƙarfin motsa jiki da ya dace da su. A cikin wani bincike, mutanen da aka yi musu tiyatar gyaran zuciya a bugun zuciya da aka yi niyya tsakanin kashi 60% zuwa 80% na HRR ɗinsu (da kuma bugun zuciya mai hutawa).
• A cikin shirye-shiryen motsa jikinka: Hakanan zaka iya amfani da wannan hanyar don nemo bugun zuciyarka da kake so yayin motsa jikinka. Misali, lokacin fara motsa jikinka (dumama jiki), zaka iya farawa da burin kashi 50% - 60% na HRR dinka sannan a hankali ka koma ga karfi mafi girma. Wannan zai bambanta dangane da wasan da kake yi da kuma burinka.

Wasu mutane suna auna wani kaso na matsakaicin bugun zuciyarsu (Max HR) yayin motsa jiki. Wannan hanyar tana amfani da HRR maimakon haka.Ana iya cewa ya fi daidai.

• Idan kana motsa jiki a matsakaicin ƙarfi: Yi niyya tsakanin kashi 64% zuwa 76% na matsakaicin bugun zuciyarka (Max HR).
• Idan kana motsa jiki da ƙarfi sosai (ƙarfin kuzari): Yi ƙoƙarin samun matsakaicin bugun zuciya (Max HR) tsakanin kashi 77% zuwa 93%.

Me yasa Ajiyewar Zuciya yake da mahimmanci?

Wannan ba lamba ce kawai ba. Yana magana game da lafiyarka sosai.

Wani bincike da aka yi wa maza ya gano cewa, tsawon shekaru 30, waɗanda ke da ƙarancin bugun zuciya (HRR) yayin motsa jiki sun fi fuskantar haɗarin mutuwar zuciya kwatsam . A cikin wannan binciken, mazan da ke da raunin zuciya tsakanin bugun 17 zuwa 85 a minti ɗaya suna da haɗarin mutuwa kwatsam fiye da waɗanda ke da raunin zuciya sama da bugun 85 a minti ɗaya. Wannan yana nuna muhimmancin HRR, ko ba haka ba?

Menene ingantaccen ajiyar bugun zuciya?

Yana da wuya a faɗi wata ƙima "mai kyau" ga wannan da ta dace da kowa, domin ya bambanta daga mutum zuwa mutum. Amma mafi mahimmanci a tuna shine cewa mafi girman ƙimar HRR, mafi kyau.

Wani labari mai daɗi kuma shi ne cewa komai shekarunka, motsa jiki akai-akai zai iya inganta yawan bugun zuciyarka (HRR).

Kiyaye bugun zuciya (HRR) hanya ce mai kyau ta auna matakin motsa jikinka da kuma taimaka maka ka nemo yankin bugun zuciya da ya dace da motsa jikinka. Amma idan kana da kasala da ba za ka iya yin dukkan lissafi ba, akwai wata hanya mai sauƙi ta auna karfin motsa jikinka. Ana kiranta "gwajin magana."

• Idan za ka iya magana yayin motsa jiki (ko da jumla ɗaya ko biyu), kana cikin matsakaicin ƙarfi.
• Idan kana da wahalar magana yayin motsa jiki, ko kuma ba za ka iya faɗin fiye da kalmomi kaɗan ba, kana cikin ƙarfin hali.

Duk waɗannan matakan suna cikin yankin bugun zuciyar da kake son ɗauka.

Kawo saƙon gida: Ka tuna ka yi taƙaice!

To, daga abin da muka tattauna, ina fatan kun sami kyakkyawan ra'ayi game da Ajiye Zuciyar Zuciya. A ƙarshe, ku tuna da wannan:

• Kiyaye bugun zuciya (HRR) shine bambanci tsakanin matsakaicin bugun zuciyarka (Max HR) da kuma bugun zuciyarka na hutawa (RHR).
• Mafi girman darajar HRR ɗinku, mafi kyawun lafiyar zuciya da jijiyoyin jini.
• Abubuwa da yawa suna shafar bugun zuciyarka, gami da shekaru, matakin motsa jiki, magungunan da kake sha, da kuma motsin zuciyarka.
• Za ka iya ƙididdige HRR ɗinka kuma ka sami bugun zuciyar da ya dace don motsa jiki.
• Samun ƙimar HRR mai yawa kuma yana iya taimakawa wajen rage haɗarin bugun zuciya kwatsam.
• Motsa jiki na iya inganta HRR ɗinku.
• Idan kana da matsala wajen ƙididdigewa, yi amfani da "gwajin magana" don tantance ƙarfin motsa jikinka.

Don haka, muna fatan wannan bayanin zai taimaka muku kula da lafiyar zuciyarku. Zuciya mai lafiya babban ƙarfi ne ga rayuwa mai lafiya!

` Kiyayewar bugun zuciya, Kiyayewar bugun zuciya, Kiyayewar bugun zuciya, Motsa jiki, Lafiyar zuciya, Matsakaicin bugun zuciya, Kiyayewar bugun zuciya na hutawa