Yawan Zuciya Mai Huta

Menene Rawan Zuciyar Hutu?

Rage yawan bugun zuciya (RHR) shine adadin lokutan da zuciyar ku ke bugawa a cikin minti daya yayin da kuke cikin cikakkiyar hutawa - yawanci ana auna abu na farko da safe kafin tashi daga gado. Yana nuna ingancin tsarin ku na zuciya da jijiyoyin jini: ƙananan RHR gabaɗaya yana nuna ƙarfi mai ƙarfi wanda zai iya fitar da ƙarin jini tare da ƙarancin bugun jini.

Yadda HealthKit ke Auna Rawan Zuciya

Apple Watch yana amfani da photoplethysmography (PPG) don auna ƙimar zuciya:

• Green LED fitilubugun jini sau ɗaruruwan a sakan daya a kan fata
• Photodiodesgano adadin hasken da jinin ku ke sha
• Algorithmslissafta bugun zuciya daga canjin ƙarar jini tsakanin bugun zuciya
• Koyon injiyana bambanta ma'auni na hutawa daga jihohi masu aiki

HealthKit yana gano musammanbugun zuciya mai hutawata hanyar nazarin ma'aunin da aka ɗauka lokacin da kuka kasance har yanzu na tsawon lokaci, yawanci lokacin barci ko dogon zama.

Bayanan Kimiyya

Huta Yawan Zuciya A Matsayin Muhimmin Alama

RHR an gane shi azaman alamar haɗarin zuciya fiye da shekaru 30. Ba kamar yawancin ma'auni na lafiya waɗanda ke buƙatar gwajin dakin gwaje-gwaje ba, ana auna bugun zuciya cikin sauƙi kuma yana ba da haske mai ma'ana game da aikin zuciya.

Tushen Jiki:

Adadin zuciyar ku na hutawa yana nuna ma'auni tsakanin: -Tsarin juyayi mai tausayi(yaki-ko-jirgi): Yana ƙara yawan bugun zuciya -Parasympathetic juyayi tsarin(hutawa-da-narke): Yana rage yawan bugun zuciya

Ƙananan RHR yawanci yana nunawaparasympathetic rinjayekuma mafi kyawun lafiyar zuciya da jijiyoyin jini, kamar yadda zuciya za ta iya isar da iskar oxygen da kyau ba tare da ƙoƙarin wuce kima ba.

Abubuwan Binciken Alamar Kasa

CMAJ Meta-Analysis (2016)

Cikakken meta-bincike da aka buga a cikinJaridar Ƙungiyar Likitoci ta Kanadanazari46 karatun ƙungiyarda overMahalarta miliyan 1.2.

Mahimmin Bincike:- Kowanne10 bpm karuwain RHR =9% mafi girma duk-dalilin mace-mace- Kowanne10 bpm karuwa=8% mafi girman mace-macen zuciya da jijiyoyin jini- Haɗarin haɓaka yana farawa a RHRsama da 60-65 bpm- Ƙungiyar ta kasance mai mahimmanci bayan daidaitawa don motsa jiki, hawan jini, da sauran dalilai

"Ƙaƙwalwar kwanciyar hankali na zuciya shine mai tsinkaya mai zaman kanta na duk-salin da mace-mace na zuciya da jijiyoyin jini a cikin yawan jama'a." - Zhang et al., CMAJ, 2016

Nazarin Zuciya na Framingham (Bincike na Shekaru 30)

Alamar Nazarin Framingham ta biyo bayan mahalarta tare da hauhawar jini sama da shekaru 30 don tantance tasirin bugun zuciya akan mace-mace.

Mahimmin Bincike:- Ci gaba na karuwa a cikin mace-mace tare da mafi girman adadin RHR - RHR> 84 bpmhade da ƙara yawan abubuwan da ke faruwa na zuciya da jijiyoyin jini - Dangantakar ta ci gaba bayan sarrafa maganin hawan jini - Duk maza da mata sun nuna irin wannan ƙungiyoyi

Binciken Zuciya na Turai

Yawancin nazarin Turai sun tabbatar da dangantakar RHR-mutuwa:

• Nazarin Zuciya na Birnin Copenhagen:RHR yana ƙaruwa da 12-24 bpm akan tushe mai alaƙa da 50% mafi girma mace-mace
• MONICA/KORA Augsburg:RHR> 80 bpm ya ninka haɗarin mace-mace na zuciya da jijiyoyin jini
• Nazarin Gaban Paris I:RHR mai alaƙa da haɗarin mutuwar zuciya kwatsam

Muhimmancin asibiti

Me Yasa Huta Yawan Zuciya Ya Muhimmanci

RHR yana ba da haske ga tsarin ilimin lissafi da yawa:

1. Ingancin Zuciya:Ƙananan RHR yana nuna cewa zuciya tana fitar da ƙarin jini a kowane bugun (ƙarar bugun jini)
2. Ma'auni mai Ma'auni:Yana nuna ma'amala tsakanin damuwa da tsarin dawowa
3. Matsayin Jiyya:Horon juriya yawanci yana rage RHR ta ƙarfafa tsokar zuciya
4. Matsayin farfadowa:RHR mai girma zai iya nuna rashin cikakkiyar farfadowa, damuwa, ko rashin lafiya
5. Hadarin cuta:Matsayin RHR akai-akai yana hasashen abubuwan da ke faruwa na zuciya da jijiyoyin jini da mace-mace

Matsakaicin Magana

Lura: Akwai bambancin mutum ɗaya. Tuntuɓi mai ba da lafiya don ƙima na keɓaɓɓen.

Menene Tasirin Huta Yawan Zuciya?

Abubuwan da ke rage RHR:- motsa jiki na zuciya (musamman horon juriya) - isasshen barci da farfadowa - shakatawa da sarrafa damuwa - magungunan beta-blockers

Abubuwan da ke haɓaka RHR:- Gyaran jiki - Damuwa na yau da kullun da damuwa - Rashin bacci - Zazzabi, kamuwa da cuta, ko rashin lafiya - Rashin ruwa - Caffeine da abubuwan kara kuzari - Wasu magunguna (masu hana ruwa gudu, masu kara kuzari) - Hyperthyroidism

Trends vs. Single Ma'auni

Darajar Ci gaba da Sa Ido

Yayin da ma'aunin RHR guda ɗaya ke ba da ƙayyadaddun bayanai, abubuwan bin diddigin lokaci yana bayyana:

• Daidaita horo:RHR yawanci yana raguwa tare da ingantaccen dacewa
• Kulawar farfadowa:Matsayin RHR yana nuna buƙatar hutawa
• Gano rashin lafiya:RHR sau da yawa yana tashi kwanaki 1-2 kafin bayyanar cututtuka
• Tasirin salon rayuwa:Ingancin bacci, damuwa, da abinci suna shafar tsarin RHR

Fahimtar Tushen Ku

Bibiyar RHR ɗin ku na akalla makonni 2-4 don kafa tushen tushen ku. Canji na5+ bpmdawwama cikin kwanaki da yawa na iya nuna:

• Overtraining ko rashin isassun murmurewa
• Farkon rashin lafiya
• Mahimman damuwa ko canje-canjen rayuwa
• Tasirin magani
• Canje-canje na rashin lafiya da ya cancanci tattaunawa da likitan ku

Shawarwari

Jagororin Bisa Shaida

• Sanin tushen ku:Bibiyar RHR akai-akai na makonni da yawa
• Ma'aunin safiya:Bincika kafin tashi daga gado don ingantaccen karatu
• Yi la'akari da mahallin:Rashin lafiya, damuwa, da rashin barci na ɗan lokaci suna haɓaka RHR
• Nemi kimantawa:RHR mai jurewa> 100 bpm (tachycardia) ko <40 bpm (bradycardia) yana ba da garantin bita na likita.

Inganta Rawan Zuciya

Shaida tana goyan bayan waɗannan ayyukan don rage RHR:

1. motsa jiki na Aerobic:Minti 150+ / mako na matsakaicin cardio
2. Inganta bacci:7-9 hours na ingancin barci
3. Gudanar da damuwa:Yin zuzzurfan tunani, motsa jiki na numfashi, yoga
4. Ruwan ruwa:Isasshen ruwan sha
5. Iyakance abubuwan kara kuzari:Rage maganin kafeyin kuma guje wa nicotine

Lokacin Neman Kulawar Lafiya

Tuntuɓi ma'aikacin kiwon lafiya idan kun fuskanci:

• Kwancin zuciya mai hutawa akai-akai sama da 100 bpm
• Rage yawan bugun zuciya a ƙasa da 40 bpm (idan ba ƙwararren ɗan wasa ba)
• Babban canji na kwatsam a cikin RHR ba tare da tabbataccen dalili ba
• Ƙunƙarar bugun zuciya, tsalle-tsalle, ko ƙarar da ba ta dace ba
• Dizziness, suma, ko ƙarancin numfashi a lokacin hutu

Magana

1. Zhang D, et al. (2016) Kwanciyar zuciya mai hutawa da duk-sauni da mutuwar zuciya da jijiyoyin jini a cikin yawan jama'a: meta-bincike.CMAJ, 188 (3), E53-E63.
2. Gilman MW, et al. (1993) Tasirin bugun zuciya akan mace-mace tsakanin mutanen da ke da hauhawar jini: Nazarin Framingham.Jaridar Zuciya ta Amurka, 125 (4), 1148-1154.
3. Fox K, et al. (2007) Rage yawan bugun zuciya a cikin cututtukan zuciya.Jaridar Cibiyar Nazarin Zuciya ta Amirka, 50 (9), 823-830.
4. Cooney MT, et al. (2010) Ƙwaƙwalwar bugun zuciya mai ƙarfi abu ne mai haɗari mai zaman kansa ga cututtukan zuciya.Jaridar Zuciya ta Amurka, 159 (4), 612-619.
5. Arnold JM, et al. (2008) Ƙunƙarar zuciya ta hutawa: mai nuna alamar haɓakar haɗari na zuciya da jijiyoyin jini.Jaridar Kanada ta Ilimin zuciya, 24 Suppl A, 3A-8A.