E mōhio ana tātou katoa he auau te pao o ō tātou ngākau. Engari i mōhio koe he rerekē te wā i waenga i ia pao o tō ngākau mā te haurua o te hēkona? He mea tēnei kāore tātou e mōhio ana, engari he nui ngā kōrero mō te hauora o tō tinana. I tēnei rā ka kōrero tātou mō tēnei rerekētanga o te tere o te ngākau, arā, `(Heart Rate Variability - HRV)`.
He aha te HRV?
He tino māmā noa iho. Ko te HRV ngā huringa tino iti i waenganui i ngā pao e rua o tō ngākau. He tino iti ēnei huringa, he iti noa iho te rerekētanga i roto i te hēkona. Nō reira, kāore e taea te kite i tēnei me te kore he taputapu motuhake.
Tērā pea ētahi e whakaaro ana he mate manawa tēnei, he 'arrhythmia' rānei. Engari ehara. Ko te HRV he mea e kitea ana i roto i te tinana. Heoi, ki te nui rawa atu ēnei huringa, kāore e pā ana ki te manawa ('Sinus Arrhythmia'), he tohu pea tēnei nō tētahi atu mate manawa. Mēnā he pēnei te āhua, he mea nui kia kite koe i tō tākuta, kia tirohia hoki koe.
Me pēhea te mahi a tēnei? Te hononga i waenga i te roro me te ngākau
Kāore tō manawa e pāorooro ana i te tere ōrite ina moe koe, ina mahi koe, ina harikoa koe, ina mataku rānei. Ka whakarerekētia tōna tere kia rite ki te āhuatanga. Ka tukuna e tō tātou pūnaha io te whakahau ki te manawa kia whakarerekētia tōna tere pēnei.
Ka kiia tēnei e tātou ko te Pūnaha Io Motuhake. Arā, ko te pūnaha e mahi aunoa ana, me te kore e whakahaeretia e tātou. E rua ngā wāhanga matua o tēnei pūnaha.
| Wāhanga o te pūnaha io | Me aha (māmā noa iho) |
|---|---|
| Pūnaha atawhai | Koinei te mea e whakahaere ana i te urupare "whawhai-rānei-rere". Mēnā ka pā mai he tūponotanga, he wehi rānei, ka whakarite te tinana i a ia anō mā te whakanui ake i te tere o te manawa me te toto totoka. |
| Pūnaha parasympathetic | Mā tēnei ka whakahaere i te urupare "Okioki-me-te-Nakunaku". Ka whakataurite i te mahi a te pūnaha o mua, ka whakaroa i te tere o te manawa, ā, ka whakangāwari i te tinana. |
Whakaarohia kei te hikoi koe i te tiriti, ā, ka peke ake tētahi kurī. Ka wiri tō tinana, kāore? I taua wā tonu, ka tahuri tō pūnaha 'Aroā'. Ka tere ake te pao o tō ngākau, ka pupuhi te adrenaline i roto i tō tinana hei whakarite i a koe mō te āhuatanga. Kātahi, ina wehe atu te kurī, ka māhorahora koe, ka marino. Ko te wā tēnā ka tīmata te pūnaha 'Parasympathetic'. Ka hoki anō tō tere o te ngākau ki te āhua noa. Ko te HRV he ine i te pai o te mahi tahi a ēnei pūnaha e rua i roto i te taurite.
He aha te mea pai kia nui te HRV?
E whakaatu ana te HRV i te pai o te urutau o tō tinana ki ngā āhuatanga rerekē.
He tohu pai te nui o te HRV . Ko tōna tikanga kua rite tō tinana ki te aro atu ki ngā huringa maha (te ahotea, te whakakori tinana). Pērā i te motuka he pai te whakatārewatanga, ka taea e ia te taraiwa i runga i tētahi rori. Ko te hunga he nui ngā uara HRV e kiia ana he iti ake te ahotea, ā, he harikoa ake.
Ko te iti o te uara HRV he tohu kei te kaha ake te mahi a tō tinana ki te aro atu ki ngā huringa. Ko tōna tikanga he iti te kaha o te tinana ki te urutau. Ka taea te hono atu ki ngā āhuatanga pēnei i te mate huka, te toto toto tiketike, ngā mate manawa o te ngakau, te mate huango, te manukanuka, me te pouri.
Me pēhea te ine i te HRV?
Nā te mea he iti noa iho ēnei whakarerekētanga, me whakamahi i ngā taputapu motuhake.
- Tikanga hauora: Ko te tikanga tino tika ko te ine i tō tere manawa me te whakamahi i te electrocardiogram, te EKG rānei . Tērā pea ka tono tō tākuta kia mau koe i tētahi taputapu aroturuki e ine tonu ana i te HRV mō te 24 hāora pea.
- Ngā taputapu kē atu: Ka taea e ngā taputapu pēnei i ngā whitiki uma e mau ana i ngā kaitākaro te whakarato raraunga tino tika.
- Ngā Pūrere Aroturuki Hauora e Mau Ana ki te Ringaringa: Ahakoa he maha ngā tāngata e whakamahi ana i ngā pūrere aroturuki hauora e mau ana ki te ringaringa hei ine i te tere o te manawa, kāore i te rawaka te aro o ēnei pūrere ki te ine tika i te HRV.
Nō reira, ki te hiahia koe ki te mōhio he aha te uara o tō HRV, he pai ake te kōrero ki tō tākuta.
He aha tā tātou e taea ai te whakapai ake i te HRV?
Ae, ka taea e koe te whakapai ake i tō HRV mā te hanga i ngā huringa āhua noho. He mea nui tēnei mō te hauora tinana me te hauora hinengaro.
- Kia tiakina tō hauora tinana:He mea pai te whakakori tinana auau me te kai hauora taurite mō tō hauora whānui me tō ngākau. Ka whakanui ake hoki tēnei i tō HRV.
- Tiakina tō hauora hinengaro: He mea nui kia whakahaere i tō ahotea. Ka taea e ngā mahi pēnei i te whakaaroaro me te moe nui te āwhina. Mena kei a koe ngā āhuatanga pēnei i te manukanuka, te pouri rānei, mā te rongoā tika i aua āhuatanga ka taea hoki te whakapai ake i tō HRV.
- Whakangungu urupare koiora: He tikanga motuhake tēnei. Kei roto ko te whakangungu i a koe anō ki te whakahaere i tō manawa, ka pā pea tēnei ki tō tere o te ngakau. Kua whakaatuhia e ngā rangahau ka taea e tēnei te whakaiti i te ahotea me te whakanui ake i te HRV.
I mua i tō manukanuka mō ngā uara o tō HRV, kia mahara he take uaua rawa tēnei. Ko tō tākuta te tangata pai hei tohutohu i a koe mō tēnei.
Hei whakamutunga, he tohu iti noa iho te HRV mō tō hauora. Ehara i te mea he āhuatanga ohorere tōu, engari he tohu pea mō ngā raruraru hauora ā muri ake nei, mō ngā raruraru rānei o nāianei. Nō reira kaua e whakaaro nui rawa, me kōrero tonu ki tō tākuta mō tēnei mea.
Karere Tangohia ki te Kāinga
- He rerekētanga noa, he rerekētanga ā-taiao te HRV o te wā i waenganui i ngā pā o te ngakau e rua.
- Ko te uara HRV teitei he tohu hauora pai me te kaha urutau pai o te tinana.
- Ka taea te hono atu i ngā uara HRV iti ki te ahotea me ngā āhuatanga hauora pērā i te mate huka me te toto toto tiketike.
- Ka taea e koe te whakapai ake i tō kaute HRV mā te noho i tētahi momo noho hauora (whakakorikori tinana, kai pai, whakahaere ahotea).
- Me kōrero tonu ki tō tākuta mō ngā mōhiotanga me ngā tohutohu tino tika mō ō uara HRV. Kaua e whakawhirinaki noa ki ngā raraunga mai i ngā taputapu mau.
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