Paunomhanya, kukwira masitepisi, kutya, kana kufara zvikuru, kurova kwemoyo wako kunowedzera, handiti? Uye paunorara, kana kuverenga bhuku wakadzikama, kurova uku kunoderera. Uku ndiko kwatinodaidza kuti kurova kwemoyo, kana kuti kurova kwemoyo. Muviri wedu unodzora kurova uku nenzira inoshamisa kuti uenzane nezvatiri kuita nezvatiri kunzwa. Nhasi tichataura nezvazvo zviri nyore, nenzira yaunogona kunzwisisa.
Unoyera sei kurova kwemoyo?
Zviri nyore kuziva kuti mwoyo wako uri kurova nekukurumidza zvakadii. Unogona kuzviita wega kumba. Tinozvidaidza kuti tichitora kurova kwemoyo wako.
- Zviongorore neruoko rwako: Tora minwe miviri kana mitatu (chigunwe chikuru nemunwe wepakati zviri nani) wozvidzvanya zvinyoro nyoro paruoko rwerumwe ruoko rwako, pamusoro pechigunwe chikuru. Uchanzwa kurova zvishoma. Ndiko kurova kwemoyo wako. Tarisa wachi woverenga huwandu hwekurova mumasekonzi makumi matanhatu . Kana, unogona kuverenga kwemasekonzi makumi matatu wobva wawedzera kaviri. Nhamba yekurova ndiyo kurova kwemoyo wako. Tinodaidza izvi kuti `(bpm - kurova paminiti)`. Sezvakaita pachiwoko, unogona zvakare kutarisa kurova kwemoyo wako nekuisa minwe yako kune rumwe rutivi rwemutsipa wako, pasi pebhonzo.
- Shandisa mudziyo: Mawachi akangwara uye mabhendi ekurovedza muviri ane mamonita ekurova kwemoyo zvava nyore kuyera. Mamwe acho anogona kupfekwa pachipfuva sebhandi.
Paunoenda kunoona chiremba, vanoongorora kurova kwemoyo wako. Izvi zvinogona kuitwa uchishandisa monitor yeropa kana pulse oximeter, kachidimbu kadiki kaunoisa pamunwe wako. Kana uri muchipatara, ungangove wakaona mumwe munhu akabatana ne monitor inonzi telemetry kuti arambe achitarisa zvinhu izvi.
Kurova kwemoyo kwakajairika kunonzi chii?
Uyu mubvunzo unowanzo bvunzwa nevanhu vazhinji. Ngatitangei tataura nezvekurova kwemoyo wako uchizorora. Ndiwo mwero wauri kuzorora nawo, kwete kushanda nesimba, paunenge wakagara kana kurara pasi (asi wakamuka).
Kurova kwemoyo kwemunhu mukuru panguva yekuzorora kunowanzova pakati pe60 ne100 kurova paminiti.
Asi izvi zvinochinja nekukura. Vana vadiki vane kurova kwemoyo kwakanyanya kupfuura vakuru. Ona tafura iri pazasi.
| Boka rezera | Kurova kwemoyo kwakajairika (bpm) |
|---|---|
| Vana vacheche (mwedzi 0-1) | 70 - 190 |
| Vacheche (mwedzi 1-11) | 80 - 160 |
| Vana vadiki (makore 1-2) | 80 - 130 |
| Vana vechikoro chepuraimari (makore 3-4) | 80 - 120 |
| Vana vezera rechikoro (makore mashanu kusvika gumi nemaviri) | 75 - 118 |
| Vana vadiki (makore 13-17) | 60 - 100 |
| Vakuru (makore 18+) | 60 - 100 |
Asi chinhu chakakosha kunzwisisa pano ndechekuti "zvakajairika" izvi zvinongova daro. Chinonyanya kukosha ndechekuti uzive kuti zvakajairika chii kwauri . Ngatitii kurova kwemoyo wako kwakajairika kuri pa65. Asi kana ikangoerekana yakwira kusvika pa90 kwemazuva mashoma pasina chikonzero chakajeka, chingave chimwe chinhu chekutarisa.
Chii chinonzi kurova kwemoyo kusingawanzoitiki?
Kazhinji, kurova kwemoyo uri pasi pe60 kana kupfuura 100 chinhu chinofanira kufungwa nezvacho. Asi izvi hazvishamisi kune munhu wese, nguva dzese.
- Nguva dzekunonoka:Mutambi anorovedza muviri zvakanaka anogona kuva nekurova kwemoyo kwekuzorora kwakaderera kusvika pa40-50 paminiti. Izvi zvinodaro nekuti moyo wake unoshanda zvakanaka. Uyewo, mimwe mishonga, yakaita se beta-blockers, inogona kuderedza kurova kwemoyo.
- Kumhanya kunowedzera: Kuwedzera kumhanya kweanopfuura 100 kana wakasununguka kazhinji hakusi chinhu chakanaka. Asi zvinogonawo kuva zvenguva pfupi. Semuenzaniso, kana uchitya uye uchinetseka, kumhanya kwako kunogona kuwedzera. Saka zviri nani kudzikama kwechinguva woyera zvakare.
Kana kurova kwemoyo wako kukaramba kwakaderera zvakanyanya kana kuti kwakakwira zvakanyanya, sezvawakaona, zvakanaka kuona chiremba wako kuti azive chikonzero chacho.
Ndezvipi zvinhu zvinokanganisa kurova kwemoyo?
Pane zvikonzero zvakawanda zvinoita kuti kurova kwemoyo wedu kuchinje. Zvimwe zvakajairika, nepo zvimwe zvinhu zvatinofanira kungwarira.
- Zvirwere zvisingaperi: Zvimwe zvirwere zvinogona kukonzera shanduko mukurova kwemoyo. Semuenzaniso, munhu ane thyroid inoshanda zvakanyanya anogona kuva nenhamba inopfuura zana.
- Manzwiro uye hutano hwepfungwa: Kana uine bvunzo iri kuuya kana kubvunzurudzwa kwebasa, kumanikidzwa uye kuzvidya mwoyo zvinogona kuwedzera kumhanya kwako. Uye kana wakadzikama uye wakasununguka, kumhanya kunoderera.
- Kugwinya: Sezvatakambotaura, munhu anoita maekisesaizi akanaka ane moyo usingarove kakawanda uye unokwanisa kupomba ropa rinodiwa nemuviri. Nokudaro, kurova kwemoyo wake wakazorora kwakaderera. Munhu asingaite maekisesaizi akawanda anogona kunge aine mwero wakakwira kupfuura wenguva dzose.
- Mishonga: Mimwe mishonga inogona kuwedzera kana kuderedza kurova kwemoyo wako. Bvunza chiremba wako nezvemishonga yauri kutora.
- Kubata Pamuviri: Munguva yekuzvitakura, kurova kwemoyo kunowanzowedzera zvishoma nekuda kwekuchinja kwemuviri.
- Kurara: Munhu asingawani hope dzakakwana anogona kuwedzera kurova kwemoyo. Kana awana zororo rakakwana, zvinodzokera pakugara zvakanaka.
- Doro, fodya, nezvimwe zvinhu: Zvinhu zvakaita sedoro, caffeine mukofi/tii, uye kusvuta zvinowedzera kurova kwemoyo.
- Kurema kwemuviri: body mass index (BMI) inodarika 25 zvinoreva kuti moyo wemunhu akafuta unofanira kushanda nesimba, uye kurova kwemoyo wake wekuzorora kunogonawo kuwedzera.
Dzimwe nguva chikonzero chekuchinja uku kumhanya chinogona kunge chiri dambudziko nemoyo pachawo. Kana mutinhimira wemoyo usingashande zvakanaka, tinoudaidza kuti "Arrhythmia." Izvi zvinoreva kuti moyo unorova nekukurumidza, zvishoma nezvishoma, kana kuti usina mutinhimira nekuda kwekuchinja kudiki mukushanda kwemagetsi kwemoyo. Zvakakosha kutsvaga kurapwa kwemamwe mamiriro e "Arrhythmia".
Kurova kwemoyo wangu kunofanira kunge kwakadini pandinenge ndichirovedza muviri?
Izvi zvakakoshawo zvikuru. Patinoita maekisesaizi, pane mwero wekuti mwoyo yedu iite maekisesaizi akanaka, asi kwete nekukurumidza zvakanyanya. Tinozvidaidza kuti ``Target Heart Rate``` .
Kazhinji, chinangwa ichi chiri pakati pe60% ne85% yekurova kwemoyo kwakanyanya .
Ungawana sei kurova kwemoyo wako kwepamusoro?
Nzira iri nyore yekuverenga izvi ndeyekubvisa makore ako kubva pa220 .
Semuenzaniso, kana uine makore makumi mana ekuberekwa,
Kurova kwemoyo wako kwakanyanya = 220 - 40 = 180 bpm
Zvino tsvaga nzvimbo yaunoda kuyera nayo, wedzera huwandu hwepamusoro uhwu ne 0.6 uye 0.85.
Muganho wakaderera = 180 x 0.6 = 108 bpm
Muganho wepamusoro = 180 x 0.85 = 153 bpm
Izvi zvinoreva kuti, kana munhu ane makore makumi mana ekuberekwa akaedza kuchengetedza kurova kwemoyo pakati pe108 ne153 paminiti paanenge achiita maekisesaizi, zvinobatsira zvikuru pamoyo.
Unogona kuona huwandu hwezvinangwa zvezera rako mutafura iri pazasi.
| Zera | Nhamba yekumhanya kwemwoyo yakatarwa (60%-85%) | Avhareji yepamusoro yekurova kwemoyo |
|---|---|---|
| makore makumi maviri | 120–170 bpm | 200 bpm |
| makore makumi matatu | 114–162 bpm | 190 bpm |
| makore makumi mana | 108–153 bpm | 180 bpm |
| makore makumi mashanu | 102–145 bpm | 170 bpm |
| makore makumi matanhatu | 96–136 bpm | 160 bpm |
Zvakakosha: Kana usati wamboita maekisesaizi akawanda kare, kana kuti uine dambudziko remwoyo, mapapu, kana kuyerera kweropa, iva nechokwadi chekutaura nachiremba wako usati watanga chirongwa chitsva cheekisesaizi. Iye achakwanisa kukupa mazano ekuti ndeapi maekisesaizi akachengeteka uye akakodzera iwe.
Ndinofanira kuona chiremba rini?
Zvakanaka kuziva kurova kwemoyo wako, asi dzimwe nguva zvinodikanwa kutsvaga rubatsiro rwechiremba.
| Nguva yekutsvaga rubatsiro rwekukurumidzira (enda kuETU) | |
|---|---|
Kana kurova kwemoyo wako kuri pasi pe35-40 kana kupfuura 100 (paunenge wakazorora) , uye uine chimwe chezviratidzo zvinotevera , enda kuchipatara cheEmergency Department (ETU) nekukasika :
| |
| Mamiriro ezvinhu ekukurukura nachiremba wako | |
Kana ukasangana nechimwe chezvinotevera, usavhunduka woronga nguva yekuona chiremba wemhuri yako:
|
Zvakakoshawo kuona chiremba kanenge kamwe chete pagore kuti aongororwe zvizere (annual test-up). Nenzira iyi, kana paine matambudziko, anogona kuonekwa uye kurapwa nekukurumidza.
Mharidzo Yekuenda Nayo Kumba
- Kurova kwemoyo wako ndiko kuwanda kwekurova kwemoyo wako paminiti.
- Kukosha kwakajairika kumunhu mukuru akarara kuri pakati pe60 ne100. Asi chinonyanya kukosha kuziva kuti kukosha kwako kwakajairika chii.
- Zvakajairika kuti kurova kwemoyo kuchinje kwenguva pfupi nekuda kwezvinhu zvakaita sekuzvidya mwoyo uye kurovedza muviri.
- Kana uine zviratidzo zvakaita sekurova kwemoyo kusingawanzoitiki kana kurwadziwa pachipfuva kana kufema zvakaoma, tsvaga rubatsiro rwechiremba nekukasika.
- Zvakanaka kutaura nachiremba usati watanga kurovedza muviri, kunyanya kana uine zvimwe zvirwere.
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