Chida chachinsinsi cha kupsinjika maganizo: Dziwani za kusiyana kwa kugunda kwa mtima (HRV)!

Kodi mudawonapo zilembo zitatu za HRV pa watchwatch yanu kapena mu pulogalamu yathanzi pafoni yanu? Kwa ena, izi zili ngati pulogalamu yachilendo pafoni yanu. Mukudziwa kuti ilipo, koma simukudziwa zomwe imachita kapena momwe mungaigwiritsire ntchito. Lero, tiyeni tikambirane za uthenga wachinsinsi uwu wochokera m'thupi lathu wotchedwa HRV. Tangoganizirani, ichi chingakhale chida chabwino kwambiri choletsa kupsinjika maganizo kwanu, ndiko kuti, kupsinjika maganizo.

Kodi HRV ndi chiyani kwenikweni?

HRV ndi chidule cha Kusinthasintha kwa Ma Rate a Mtima . Mu Chisinhala, limatanthauza kusinthasintha kwa kugunda kwa mtima . Chabwino, tiyeni timvetse izi mosavuta. Mtima wanu sugunda nthawi zonse pa liwiro lomwelo. Mukapuma, mukapuma, ndipo mukamaganiza, kugunda kwa mtima kumeneku kumasintha pang'ono. Pali kusintha pang'ono kwa ma millisecond (ms) pakati pa kugunda kwa mtima kumodzi ndi kwina. Kusintha kumeneko kumayesedwa ndi HRV.

Kuti timvetse izi, tifunika kudziwa pang'ono za Autonomic Nervous System ya thupi lathu. Ili ndi magawo awiri akuluakulu:

1. Dongosolo lachifundo: Ili ndi dongosolo lathu la 'nkhondo kapena kuthawa'. Ndiko kuti, dongosolo lomwe limatikonzekeretsa kumenyana kapena kuthawa. Tangoganizani kuti mukuyenda mumsewu ndipo mwadzidzidzi galu akudumpha. Kugunda kwa mtima wanu kumawonjezeka mwadzidzidzi, thupi lanu limagwedezeka, ndipo mukutuluka thukuta, eti? Pamenepo ndi pomwe dongosolo lachifundo limayatsidwa. Panthawiyi, chifukwa kugunda kwa mtima kumakhala kofulumira, nthawi pakati pa kugunda kwa mtima imakhala yochepa. Izi zikutanthauza kuti HRV imachepa.

2. Parasympathetic system: Iyi ndi njira yathu yopumulira ndi kugaya chakudya. Ndiko kuti, njira yomwe imatitonthoza ndikubwezeretsa thupi. Mukamvetsera nyimbo yopumula kapena mukuwerenga buku, mtima wanu ukugunda mofatsa komanso pang'onopang'ono. Pamenepo ndi pomwe Parasympathetic system imayatsidwa. Panthawiyi, kugunda kwa mtima kumakhala bata, kotero nthawi pakati pa kugunda kwa mtima imakhala yayitali. Izi zikutanthauza kuti HRV imawonjezeka.

Chifukwa chake, kukhala ndi HRV yokwera kumatanthauza kuti thupi lanu lili bwino pakati pa machitidwe awiriwa ndipo limatha kusintha mwachangu momwe zinthu zilili (kupsinjika, kupumula). Zimasonyeza kusinthasintha ndi kulimba mtima kwa thupi lanu.

Kodi HRV ndi yofunika bwanji pa thanzi lathu?

HRV si muyeso wokha wa kupsinjika maganizo, koma imafotokoza bwino za thanzi lathu lonse.

• Thanzi la maganizo:Kutsika kwa HRV kosalekeza kumatha kugwirizanitsidwa ndi zinthu monga kupsinjika maganizo, nkhawa, ndi kuvutika maganizo.
• Thanzi la mtima: Kafukufuku wasonyeza kuti kutsika kwa HRV kungagwirizane ndi chiopsezo cha matenda a mtima .
• Ubwino wa tulo: HRV imawonjezeka mukagona tulo tabwino komanso tozama. HRV imatha kuchepa ngati muli ndi vuto la tulo.
• Ukalamba: HRV imachepa mwachibadwa pamene tikukalamba, koma kuchepa kumeneku kungalamuliridwe ndi moyo wathanzi.
• Kulimbitsa Thupi : Anthu omwe amachita masewera olimbitsa thupi bwino komanso omwe ali ndi thanzi labwino nthawi zambiri amakhala ndi HRV yapamwamba.

N'zosavuta kusintha khalidwe lathu kutengera deta. M'malo moganiza kuti, "Ndikumva kupsinjika," pamene watchwatch yanu ikuwonetsa deta monga, "HRV yanu ndi yochepa, thupi lanu ndi lopsinjika," timakhala ndi mwayi wochitapo kanthu.

Kodi njira yabwino yoyezera HRV ndi iti?

Mawayilesi ambiri anzeru masiku ano amatha kuyeza HRV molondola kwambiri. Mawotchi ochokera kumakampani monga Apple, Garmin, ndi Polar awonetsa zotsatira zabwino kwambiri pa izi.

Chofunika kwambiri ndikuyeza HRV yanu nthawi yomweyo komanso pamalo omwewo tsiku lililonse. Mwachitsanzo, khalani ndi chizolowezi choyang'ana HRV yanu mukadzuka m'mawa komanso mutakhala pabedi. Izi zidzakuthandizani kukhazikitsa maziko pakapita nthawi.

Kodi mtengo wa HRV "wabwino" ndi chiyani?

Funso limene anthu ambiri amafunsa ndi ili. Koma kunena zoona, palibe phindu "labwino" la HRV lomwe lili loyenera aliyense. Limadalira zinthu zambiri, monga zaka zanu, jenda, majini, komanso thanzi lanu . Musayerekezere phindu lanu ndi phindu lapakati lomwe limapezeka pa intaneti.

Mwachitsanzo, kafukufuku wamkulu adapeza kuti ngakhale kuti HRV yapakati pa wachinyamata ndi pafupifupi 80ms, imatha kutsika kufika pafupifupi 25ms kwa munthu wamkulu. HRV ya akazi ingakhalenso yokwera pang'ono kuposa ya amuna.

Choncho, chofunika kwambiri si kufunafuna nambala, koma kupeza maziko anu ndikuwona ngati ikuwonjezeka kapena kuchepa pakapita nthawi.

Kodi mungawonjezere bwanji HRV?

Nkhani yabwino ndi yakuti, tikhoza kusintha HRV yathu. Monga kupita ku gym ndikuchita cardio, tingathe kuphunzitsa mtima wathu.

• Kuchita masewera olimbitsa thupi nthawi zonse: Makamaka masewera olimbitsa thupi a cardio omwe amawonjezera kugunda kwa mtima, monga kuyenda mwachangu, kuthamanga, ndi kukwera njinga, ndi othandiza kwambiri pakuwonjezera HRV.
• Kupuma Mozama: Iyi ndi njira imodzi yamphamvu kwambiri yowonjezera HRV yanu. Pumirani pang'onopang'ono komanso mozama (pafupifupi mpweya 6 pa mphindi). Ngati muchita masewera olimbitsa thupi opumira awa kwa mphindi 10-20 patsiku, HRV yanu idzawonjezeka ndipo kupsinjika kwanu kudzachepa m'masabata ochepa chabe.
• Gonani bwino: Gonani nthawi yomweyo tsiku lililonse ndikudzuka nthawi yomweyo. Kugona bwino kwa maola 7-8 patsiku ndikofunikira.
• Zakudya zabwino: Kudya zakudya zopatsa thanzi komanso kukhala ndi madzi okwanira m'thupi n'kofunika.
• Chepetsani mowa: Kumwa mowa kumachepetsa kwambiri HRV.

Ubwino wa HRV kupitirira kuthana ndi kupsinjika maganizo

Kuwongolera HRV sikungochepetsa nkhawa zokha, komanso kungathandizenso kuti muzichita bwino pamasewera, kugwira ntchito bwino, komanso ubale wanu ndi anthu ena. Munthu amene ali ndi HRV yabwino amatha kugwira ntchito modekha komanso mwaluso, ngakhale pamavuto (monga popereka nkhani kapena polemba mayeso).

Komanso, luso limeneli limathandiza kuthetsa mavuto ndi banja ndi abwenzi modekha, osakwiya msanga. Makolo ena amaphunzitsa ana awo aang'ono "kupuma mpweya wakuya kawiri" akamamenyana. Izi zimathandiza anawo kulamulira malingaliro awo.

Ngati mukuona kuchepa kosalekeza kwa HRV yanu kapena muli ndi nkhawa iliyonse yokhudza thanzi lanu, musaiwale kulankhula ndi dokotala wanu za izi .