Imikhuba ebalulekile engu-7 yokuvimbela isifo senhliziyo nokushaywa unhlangothi

-Delile

• 1. Ungabhemi futhi ugweme izindawo ezinentuthu
• 2. Vocavoca umzimba njalo
• 3. Phuza utshwala ngokulinganisela
• 4. Gcina isisindo esifanele
• 6. Lala kahle futhi uphathe ukucindezeleka
• 7. Yidla uphilile

I-infarction, isifo sohlangothi nezinye izifo zenhliziyo, ezinjenge-hypertension kanye ne-atherosclerosis, kungavinjelwa ngokwamukela imikhuba ethile elula, njengokuzivocavoca njalo nokudla ukudla okunomsoco.

Izifo zenhliziyo zingenye yezimbangela ezinkulu zokufa emhlabeni futhi, yize ezinye izinto ezinobungozi ezifana nobudala, umlando womndeni noma ucansi zingenakuguqulwa, kunemikhuba ethile ekwazi ukuvimbela ukuvela kwalezi zinhlobo zezinkinga.

Lokhu okulandelayo yimikhuba eyisikhombisa ebalulekile yokunciphisa ubungozi besifo senhliziyo:

1. Ungabhemi futhi ugweme izindawo ezinentuthu

Ukubhema kungenye yezinto ezibanga ubungozi ekuthuthukiseni isifo senhliziyo nemithambo yegazi, njengoba amanye amakhemikhali kagwayi angalimaza inhliziyo nemithambo yegazi, okuholela ekunciphiseni kwemithambo, ebizwa ngokuthi i-atherosclerosis, engaholela ekuhlaselweni yinhliziyo.

Ngaphezu kwalokho, i-carbon monoxide esemsini kagwayi ingena esikhundleni somunye umoya-mpilo osegazini, okwandisa umfutho wegazi nokushaya kwenhliziyo, kuphoqa inhliziyo ukuthi isebenze kanzima ukuze inikeze umoya-mpilo owanele.

2. Vocavoca umzimba njalo

Ukuzijwayeza ukuzivocavoca umzimba imizuzu engaba ngu-30 kuye kwengu-60, izikhathi ezi-2 kuya kwezi-3 ngeviki, njengokubhukuda noma ukuhamba ngezinyawo, ngokwesibonelo, kusiza ukulawula isisindo futhi kuthuthukise ukujikeleza kwegazi, okunganciphisa ubungozi bokuba nomfutho wegazi ophakeme, i-cholesterol ephezulu noma isifo sikashukela .

Imisebenzi enjengokulima ingadi, ukuhlanza, ukukhuphuka nokuhla izitebhisi noma ukuhamba nenja noma ingane nakho kusiza ekwehliseni ubungozi besifo senhliziyo, ikakhulukazi kubantu abanemikhawulo ethile yokuzivocavoca umzimba.

3. Phuza utshwala ngokulinganisela

Ukuphuza utshwala ngaphezu kwalokhu okunconyiwe futhi, ikakhulukazi, esikhathini eside esizayo, kungalimaza inhliziyo, engadala umfutho wegazi ophezulu, ukwehluleka kwenhliziyo, isifo sohlangothi noma i-infarction.

Ngakho-ke, kwamukelekile ukuthi amadoda aphuze izingilazi zotshwala ezifika ku-2 100 ml ngosuku, eyodwa ngesidlo sasemini nenye ekudleni, ikakhulukazi iwayini elibomvu, nabesifazane ingilazi eyodwa engu-100 ml ngosuku. Akunconywa iziphuzo ezimhlophe futhi kufanele kukhethwe newayini elibomvu ngoba liqukethe i-resveratrol, elungele nempilo yakho. Ukukhumbula ukuthi umuntu ngamunye kumele ahlaziywe yedwa ukuze kukhishwe ukuphuza utshwala.

4. Gcina isisindo esifanele

Isisindo eseqile sihambisana nomfutho wegazi ophakeme, i-cholesterol ephezulu noma isifo sikashukela, okwandisa ingozi yezifo zenhliziyo, njengokushaywa unhlangothi noma isifo senhliziyo. Ngakho-ke ngisho nokwehla kwesisindo esincane kungasiza ekwehliseni umfutho wegazi, kwehle amazinga egazi egazini noma kunciphise ubungozi besifo sikashukela.

Ukubheka ukuthi usesisindo esifanele yini, kufanele ubale inkomba yomzimba (BMI), okumele ibe ngu-18.5 no-24.9 kg / m2. Ukubala i-BMI yakho faka idatha yakho kusibali esingezansi:

Umfutho wegazi ophakeme, i-cholesterol ephezulu nesifo sikashukela kungalimaza inhliziyo nemithambo yegazi, kwandise ingozi yokuhlaselwa yisifo senhliziyo, isifo sohlangothi noma ukwehluleka kwenhliziyo, isibonelo.

Ngakho-ke, kubalulekile ukugcina umfutho wegazi ojwayelekile, okusho ukuthi, kuze kufike ku-139 x 89 mmHg, inani le-cholesterol engaphansi kwama-200 mg / dl neglucose yegazi, okungukuthi, ukuzila ushukela wegazi ngaphansi kwama-99 mg / dL.

Abantu asebevele benomfutho wegazi ophakeme, abane-cholesterol ephezulu noma isifo sikashukela badinga izilawuli zomfutho wegazi oqinile (cishe u-110 X 80) kanye ne-LDL cholesterol (cishe i-100), benza kahle ukwelashwa okwenziwe ngudokotela kanye nokudla okuholwa ngudokotela wezokudla.

6. Lala kahle futhi uphathe ukucindezeleka

Abantu abangalali ngokwanele basengozini enkulu yokuthola ukukhuluphala, umfutho wegazi ophakeme, isifo senhliziyo, isifo sikashukela noma ukucindezeleka. Ngakho-ke, abantu abadala kufanele babe nokulala cishe amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye, futhi kufanele balale phansi bavuke ngasikhathi sinye usuku ngalunye.

Ngakolunye uhlangothi, ingcindezi ingadala inhliziyo ishaye ngamandla, ikhuphule inani lokushaya kwenhliziyo ngomzuzu futhi yenze imithambo nemithambo ibe nzima, kwehle nokugeleza kwegazi. Ngale ndlela, kubalulekile ukugwema ukucindezelwa, ukwazi ukusebenzisa ukubhucungwa, amasu noma izivivinyo zokuphumula, njenge-yoga.

7. Yidla uphilile

Ukuvikela ukuqala kwesifo senhliziyo nemithambo yegazi, kubalulekile ukugwema noma ukunciphisa ukusetshenziswa kokudla okunamafutha agcwele noma amafutha adluliswayo, okuyizinhlobo ezimbili zamafutha anobungozi empilweni futhi okwandisa ubungozi bokuhlaselwa yisifo senhliziyo, isifo sohlangothi noma isifo sokuqina kwemithambo yegazi, isibonelo.

Ngakho-ke, kubalulekile uku gwema noma nciphisa ukusetshenziswa kwe:

• Inyama ebomvu, ushizi onamafutha;
• Izoso, amasoseji;
• Ukudla okuthosiwe, amaswidi;
• Iziphuzo ezithambile, izinongo, imajarini.

Ngokolunye uhlangothi, khulisa ukusetshenziswa kwe:

• Izithelo, imifino;
• Soy, flaxseed, ukwatapheya;
• Izinhlanzi, njenge-salmon noma i-mackerel;
• Amantongomane, iminqumo, amafutha omnqumo.

Buka le vidiyo elandelayo bese ubheka ukudla okusiza ukuvimbela isifo senhliziyo: