دوو شه‌ممه‌ , ئازار 20 2023

چۆن ڕزگاربین له‌ گرفتى فشارى ده‌رونى  

توێژه‌رى ده‌رونى: گۆڤه‌ند فه‌ره‌یدوون

له‌ئه‌نجامى ئه‌و گرفتانه‌ى كه‌ له‌ئیستادا به‌رۆكى كۆمه‌ڵگه‌ى كوردى گرتووه‌ وه‌ك قه‌یرانى داراى و ناسه‌قامگیرى باروودۆخى سیاسى و، نه‌بوونى خزمه‌تگوزارییه‌ سه‌ره‌تاییه‌كان وه‌ك پێویست و؛ بێ كارى و هه‌ژارى …هتد، ئه‌مانه‌ چه‌ندین هۆكارى به‌هیزن بو توش بوونى تاك به‌ فشارى ده‌رونى و نه‌خوشى ده‌رونى و هه‌وڵدانى تاك بۆ ڕزگاربوون له‌م بارودۆخه‌ و په‌نا بردنه‌ به‌ر چه‌ندین ڕێگه‌ وه‌ك: كۆچ كرن بۆ ده‌ره‌وه‌ى وڵات، خۆكوشتن…هتد

       فشارى ده‌رونى، بارگرژییه‌كى ده‌رونى و فسیولۆجى تونده‌ له‌ ئه‌نجامى كۆمه‌ڵێك هۆكارى ده‌ره‌كی، كه‌ ئه‌بێته‌ هۆى دروست بوونى ناهاوسه‌نگى و په‌شێوى له‌ ڕه‌فتارى مرۆڤدا، یان وه‌ڵامدانه‌وه‌یه‌كى هه‌ڵچونى توندى به‌رده‌وامه‌.

نیشانه‌كانى فشارى ده‌رونى:

1-نیشانه‌ ده‌رونیه‌كان : گرژى ده‌رونى، خێراى له‌ هه‌ڵچون و توڕه‌بوون؛ گۆڕانى میزاج،  هه‌ست كردن به‌ سوتانى ده‌رون و خه‌مۆكى و شه‌ڕه‌نگێزى و دڵه‌راوكێ، ئاره‌ق كرنه‌وه‌ له‌ كاتى خه‌وتن، سه‌زه‌نشت كردنى خود به‌ به‌رده‌وامى، خراپ مامه‌ڵه‌ كردن له‌گه‌ڵ خه‌ڵك، ڕه‌شبینى، هه‌ست كردن به‌ بوشاى ده‌روونى، نه‌بونى هاوسه‌نگى هه‌ڵچونى، نه‌بونى تواناى كونتڕۆڵكردنى خود، نه‌بونى متمانه‌ به‌ خود و كه‌سانى تر، ڕازى نه‌بوون له‌ خود.

2-نیشانه‌ فسیولۆجیه‌كان: ره‌نگ هه‌ڵبزڕكان، ئاره‌ق كردنه‌وه‌، هه‌ناسه‌ توندى، سه‌رئیشه‌، ئازارى گه‌ده‌ وكۆڵون، زیاده‌ڕه‌وى كردن له‌ خواردن، زیاده‌ڕه‌وى كردن له‌ خه‌وتن، ته‌مه‌ڵى و نه‌بووونى چالاكى، ئازارى پشت، ئازارى ماسولكه‌كانى شان و مل، نه‌بوونى وزه‌، ماندووى، هه‌وكردن و وشك بونى پێست، به‌رزبونه‌وه‌ى فشارى خوین.

3-نیشانه‌ ژیرییه‌كان: په‌رته‌وازه‌ بوون و تێكچونى بیر و ئاگایى و، ئاسته‌نگى له‌ بیركرنه‌وه‌ و سه‌رنجدان، نه‌مانى تواناى بڕیاردان، زۆر هه‌ڵه‌كردن، لاوازبوونى یادگه‌.

4- نیشانه‌ كۆمه‌ڵایه‌تیه‌كان: دابڕانى كۆمه‌ڵایه‌تى، گۆشه‌گیرى، باوه‌ڕ نه‌كردن به‌ كه‌سانى چوار ده‌ور و سه‌رزه‌نشت كردنیان، له‌بیركردنى به‌ڵێنه‌كان.

چاره‌سه‌رى فشارى ده‌رونى:

بۆئه‌وه‌ى بتوانین روبه‌روى ئه‌و فشارانه‌ بینه‌وه‌، كه‌ له‌ ژیانى ڕۆژانه‌ دێته‌ ڕێمان و بتوانین به‌هیز بین و به‌رگه‌ بگرین پیویسته‌ ئه‌م خاڵانه‌ په‌یره‌و بكه‌ین:

1-خاوبونه‌وه‌ (استرخائ): (هه‌ناسه‌وه‌رگرتن و هه‌ناسه‌ دانه‌وه‌)، ئه‌و هونه‌ره‌یه‌ ئه‌بیته‌ هۆى نه‌مانى فشار وگرژى ده‌رونى و نه‌مانى گرژى له‌ ماسولكه‌كانى جه‌سته‌ به‌م شێوه‌یه‌ :

سه‌ره‌تا هه‌ناسه‌ وه‌رده‌گرین له‌ ڕیگه‌ى لوته‌وه‌ پاشان بو ماوه‌ى پێنج چركه‌ هه‌ناسه‌ ڕاده‌گرین و پاشان به‌شێوه‌یه‌كى هێواش هه‌ناسه‌ ده‌ده‌ینه‌وه‌ له‌ ڕیگه‌ى ده‌مه‌وه‌، به‌م شیوه‌یه‌ به‌پێى توانا چه‌ند جاریك ئه‌مه‌ دووباره‌ ده‌كه‌ینه‌وه‌ پاشان هه‌ست به‌ ئه‌نجامه‌كه‌ى ده‌كه‌ین.   

2- نوستنێكى ئارام له‌ شه‌ودا: پێویسته‌ كاتیكى باش دابنیت بو خه‌و به‌شیوازێكى گونجا و ئه‌مه‌ ئه‌بێته‌ هوى دوربون له‌ گرژى و فشاره‌ ده‌رونیه‌كان.

3- خواردنى ته‌ندروست: سیسته‌مێكى خۆراكى هاوسه‌نگ هۆكاره‌ بۆ به‌رگه‌ گرتنى زیاترى  فشاره‌ ده‌رونیه‌كان، له‌به‌رئه‌وه‌ى فشارى ده‌رونى كاردانه‌وه‌یه‌كى بایلۆجى هه‌یه‌ به‌ پله‌ى یه‌كه‌م كه‌واته‌ جه‌سته‌ پێویستى به‌ خوراكى به‌سود هه‌یه‌ وه‌ك ئه‌و خۆراكانه‌ى كه‌ كاربوهیدرات و پروتینات و….هد تیا هه‌یه‌، هه‌روها سیسته‌مى خۆراكى ته‌ندروست گاریگه‌رى هه‌یه‌ له‌سه‌ر به‌رز كردنه‌وه‌ى ئاستى  تواناى زیره‌كى و چالاكى و پرۆسه‌ ژیرییه‌كان….هد

4- ئه‌نجامدانى چالاكیه‌ وه‌رزشیه‌كان: چالاكیه‌ وه‌رزشیه‌كان هۆكارن بو ڕزگاربوون له‌ گرفت و بارگرژییه‌ ده‌رونیه‌كان و، هه‌روه‌ها به‌هێز كردنى جه‌سته‌. كاتێك وه‌رزش ده‌كه‌ین ئوكسجین ده‌گات به‌ هه‌موو ئه‌ندامه‌كانى جه‌سته‌مان ئه‌مه‌ش چه‌ندین سودى هه‌یه‌ و یارمه‌تى چالاك بوونى مرۆڤ ده‌دات، له‌ سوده‌كانى ترى وه‌رزش كردن سوتاندنى وزه‌ى له‌ش و كۆنتڕۆڵ كردنى كیش، به‌هیزكردنى جیهازى به‌رگرى و دوربوون له‌ نه‌خوشى به‌گشتى، وه‌رزش كردن یارمه‌تیده‌ره‌ بۆ به‌هیزكردنى ته‌ركیز و جێگیر بوونى میزاج و یارمه‌تیده‌ره‌ بو خه‌وێكى ئارام، له‌به‌رئه‌وه‌ پێویسته‌ ڕۆژانه‌ كاتێكى دیاریكراو دابنین بو ئه‌نجامدانى چالاكى وه‌رزشى.

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