Sonke siyazi ukuba iintliziyo zethu zibetha ngesingqi. Kodwa ubusazi na ukuba ixesha eliphakathi kokubetha ngakunye kwentliziyo yakho liyahluka kancinci ngomzuzwana? Le yinto esingayiqondiyo, kodwa ithetha lukhulu ngempilo yomzimba wakho. Namhlanje sithetha ngale ndlela yokutshintshatshintsha kwesantya sentliziyo, okanye `(Ukuguquguquka kwesantya sentliziyo - HRV)`.
Ngamafutshane, yintoni i-HRV?
Kulula kakhulu. I-HRV lutshintsho oluncinci kakhulu kwixesha eliphakathi kokubetha kwentliziyo yakho kabini. Olu tshintsho luncinci kakhulu, alutshintshi kakhulu ngomzuzwana. Ngoko ke asinakukwazi ukukubona oku ngaphandle kwezixhobo ezikhethekileyo.
Abanye abantu banokucinga ukuba esi sisifo sentliziyo, okanye 'i-arrhythmia'. Kodwa akunjalo. I-HRV yinto ehlala ikhona emizimbeni yethu. Nangona kunjalo, ukuba olu tshintsho lugqithisile kancinci, alunanto yakwenza nokuphefumla (`iSinus Arrhythmia`), isenokuba luphawu lwesinye isifo sentliziyo. Kwimeko enjalo, ngokuqinisekileyo kubalulekile ukubona ugqirha wakho uze uhlolwe.
Isebenza njani le nto? Unxibelelwano phakathi kwengqondo nentliziyo
Intliziyo yakho ayibethi ngesantya esifanayo xa ulele, usebenza, wonwabile, okanye usoyika. Itshintsha isantya sayo ukuze ivumelane nemeko. Inkqubo yethu yemithambo-luvo inika intliziyo umyalelo wokutshintsha isantya sayo ngale ndlela.
Oku sikubiza ngokuba yi-Autonomic Nervous System. Oko kukuthi, inkqubo esebenza ngokuzenzekelayo, ngaphandle kolawulo lwethu oluqondayo. Ineenxalenye ezimbini eziphambili.
| Inxalenye yenkqubo yemithambo-luvo | Okufanele ukwenze (okulula) |
|---|---|
| Inkqubo yovelwano | Yile nto ilawula impendulo "yokulwa okanye ukubaleka". Kwimeko yengozi okanye uloyiko, umzimba uzilungiselela ngokunyusa izinga lentliziyo kunye noxinzelelo lwegazi. |
| Inkqubo ye-Parasympathetic | Oku kulawula impendulo ethi "Ukuphumla nokugaya". Kulinganisela ukusebenza kwenkqubo yangaphambili, kuthomalalisa isantya sentliziyo, kwaye kukhulula umzimba. |
Khawuthelekelele uhamba esitalatweni uze ngequbuliso inja itsibe phezulu. Umzimba wakho uyangcangcazela, akunjalo? Ngaloo mzuzu, inkqubo yakho 'yeSympathetic' ivuleka. Intliziyo yakho ibetha ngokukhawuleza, kwaye i-adrenaline iphampa emzimbeni wakho ukukulungiselela imeko. Emva koko, xa inja ishiya, uphefumla kancinci kwaye uzole. Kulapho inkqubo 'yeParasympathetic' iqala khona. Isantya sentliziyo yakho sibuyela kwisiqhelo. I-HRV yindlela yokulinganisa ukuba ezi nkqubo zimbini zisebenza kakuhle kangakanani enye kwenye.
Kutheni kulungile ukuba ne-HRV ephezulu?
I-HRV ibonisa indlela umzimba wakho okwaziyo ukuziqhelanisa ngayo neemeko ezahlukeneyo.
Ixabiso eliphezulu le-HRV lisoloko liluphawu oluhle. Lithetha ukuba umzimba wakho ukulungele ukumelana notshintsho olwahlukeneyo (uxinzelelo, umthambo) kakuhle. Njengemoto ene-suspension elungileyo, inokuqhuba ngokulula nakweyiphi na indlela. Abantu abanexabiso eliphezulu le-HRV kuthiwa abanaxinzelelo kwaye bonwabile.
Ixabiso eliphantsi le-HRV lithetha ukuba umzimba wakho usebenza nzima kancinci ukuze ujongane notshintsho. Oku kuthetha ukuba amandla omzimba okuziqhelanisa nawo aphantsi. Amaxabiso aphantsi e-HRV anokunxulunyaniswa neemeko ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, iingxaki zesingqisho sentliziyo, i-asthma, ixhala, kunye nokudakumba.
Ilinganiswa njani i-HRV?
Ngenxa yokuba olu tshintsho luncinci kakhulu, kufuneka izixhobo ezikhethekileyo.
- Indlela yezonyango: Eyona ndlela ichanekileyo kukulinganisa izinga lentliziyo yakho nge -electrocardiogram, okanye i-EKG . Ugqirha wakho angakucela ukuba unxibe isixhobo esilinganisa i-HRV rhoqo malunga neeyure ezingama-24.
- Ezinye izixhobo: Izixhobo ezifana neentambo zesifuba ezinxitywa ngabadlali zinokubonelela ngedatha echanekileyo.
- IiTrackers zokuqina komzimba ezinxitywe esihlahleni: Nangona abantu abaninzi besebenzisa iitrackers zokuqina komzimba ezinxitywe esihlahleni ukulinganisa isantya sentliziyo, uvakalelo lwabo aluhlali lwanele ukulinganisa ngokuchanekileyo i-HRV.
Ngoko ke ukuba ufuna ukwazi kakuhle ukuba lingakanani ixabiso lakho le-HRV, kungcono udibane nogqirha wakho.
Yintoni esinokuyenza ukuphucula i-HRV?
Ewe, ungayiphucula i-HRV yakho ngokwenza utshintsho kwindlela ophila ngayo. Oku kubalulekile kwimpilo yomzimba neyengqondo.
- Nyamekela impilo yakho yomzimba:Ukuzilolonga rhoqo kunye nokutya okunempilo okunesondlo kulungile kwimpilo yakho iyonke kunye nentliziyo yakho. Oku kwandisa i-HRV yakho.
- Nyamekela impilo yakho yengqondo: Kubalulekile ukulawula uxinzelelo lwakho. Izinto ezifana nokucamngca kunye nokulala ngokwaneleyo zinokukunceda. Ukuba uneemeko ezifana noxinzelelo okanye ukudakumba, ukuzifumana unyango olufanelekileyo kunokuphucula i-HRV yakho.
- Uqeqesho lwe-Biofeedback: Le yindlela ekhethekileyo. Ibandakanya ukuziqeqesha ukulawula ukuphefumla kwakho, nto leyo enokuchaphazela izinga lentliziyo yakho. Uphando lubonise ukuba oku kunokunciphisa uxinzelelo kwaye konyuse i-HRV.
Ngaphambi kokuba ukhathazeke ngexabiso lakho le-HRV, khumbula ukuba le yingxaki enzima kakhulu. Ugqirha wakho ngumntu ofanelekileyo ukukunika ingcebiso ngale nto.
Ekugqibeleni, i-HRV luphawu nje oluncinci lwempilo yakho. Ayithethi ukuba unengxakeko, kodwa inokuba luphawu lweengxaki zempilo zexesha elizayo okanye iingxaki zangoku. Ngoko ke musa ukuyicinga kakhulu loo nto, kwaye soloko uthetha nogqirha wakho ngayo.
Umyalezo Wokuya Ekhaya
- I-HRV lutshintsho oluqhelekileyo nolwendalo phakathi kokubetha kwentliziyo ezimbini.
- Ixabiso eliphezulu le-HRV lisoloko liluphawu lwempilo entle kunye namandla omzimba okuziqhelanisa kakuhle.
- Amaxabiso aphantsi e-HRV anokunxulunyaniswa noxinzelelo kunye neemeko zempilo ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu.
- Ungawuphucula amanqaku akho e-HRV ngokuphila ubomi obusempilweni (ukuzilolonga, ukutya ukutya okunempilo, ukulawula uxinzelelo).
- Soloko uqhagamshelana nogqirha wakho ukuze ufumane ulwazi oluchanekileyo kunye neengcebiso malunga nexabiso lakho le-HRV. Musa ukuthembela kuphela kwidatha evela kwizixhobo ezinxitywayo.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho