Izeluleko ezilula ezi-3 zokuthuthukisa impilo yenhliziyo

-Delile

• 1. Ungahlali isikhathi eside
• 2. Vocavoca umzimba njalo
• 3. Yidla ukudla okuvikela inhliziyo

Ukwehlisa ubungozi besifo senhliziyo, kunconywa ukuthi ulandele izeluleko ezithile ezilula njengokuyeka ukubhema, ukudla kahle nokulawula izifo ezifana nomfutho wegazi ophezulu nesifo sikashukela ngoba kunamafutha amancane aqoqene emzimbeni naphakathi kwemithambo futhi kunengcuphe ephansi yenhliziyo izifo.

Bona ukuthi yini enye ongaqala ukuyenza njengamanje ukuze uthuthukise ukusebenza kwenhliziyo yakho futhi uvikele izimo ezinjenge-cholesterol ephezulu, ukukhuluphala ngokweqile, isifo sokuqina kwemithambo yegazi nokuhlaselwa yinhliziyo:

1. Ungahlali isikhathi eside

Ngisho nalabo abadinga ukusebenza ehhovisi futhi okufanele bachithe amahora ayisishiyagalombili ngosuku behleli bangaba nempilo esebenzayo, bakhethe ukungasebenzisi ikheshi nokuhamba lapho kungenzeka khona ngesidlo sasemini noma ngesikhathi sekhefu elifushane.

Ukukusiza kunezinto ezisebenza ngogesi ezikukhuthaza ukuthi uvuke, noma nini lapho uhlala amahora angaphezu kwama-2. Ithiphu elihle ukugqoka iwashi elibala izinyathelo ezingasetshenziswa ngezinhlelo zokusebenza ze-smartphone. Kepha futhi ungabeka i-alamu eduze ukukukhumbuza ukuthi udinga ukuvuka kaningi emini.

Inhlangano yezempilo emhlabeni incoma ukuthi umuntu ngamunye athathe izinyathelo eziyi-8,000 ngosuku ukuhlala enempilo futhi esebenzisa lolu hlobo lwedivayisi, kungenzeka ukuthi ube nomqondo wokuthi zingaki izinyathelo ozithathayo usuku lonke, ukwenza ngcono ukunakekelwa kwakho kwezempilo.

Bona ubungozi bokuhlaselwa yisifo senhliziyo ngokufaka imininingwane yakho ngezansi:

2. Vocavoca umzimba njalo

Ukuvikela impilo yenhliziyo kubalulekile nokwenza uhlobo oluthile lokuzivocavoca umzimba noma ngabe ungahamba izinyathelo eziyi-8,000 ezinconywe yi-WHO. Into enconyiwe ukukhulisa ukushaya kwenhliziyo yakho ngesikhathi sokuzivocavoca umzimba, kepha ungakhetha imodi oyithanda kakhulu ngoba okubaluleke kakhulu imvamisa nokuzibophezela ekwenzeni lo msebenzi.

Lo mkhuba kufanele okungenani ube ka-2 ngeviki, kepha okungcono izikhathi ezi-3 kuye kwezi-4 ngeviki, inqobo nje uma kukhona cishe amahora ama-3 okuqeqeshwa ngesonto.

3. Yidla ukudla okuvikela inhliziyo

Ukwehlisa ubungozi besifo senhliziyo kunconywa ukwandisa ukusetshenziswa kwe:

• Izithelo ezomile njengama-alimondi, ama-walnuts, ama-hazelnuts, ama-pistachio nama-chestnut. Lawa acebile emafutheni e-monounsaturated alawula i-cholesterol, anciphisa amathuba okuba nesifo senhliziyo aze afike kuma-40% uma edliwe cishe ka-5 ngesonto.
• Ushokoledi omunyungenxa yokuba khona kwama-flavonoid, zivimbela ukwakheka kwamapulangwe angathandeki ngaphakathi kwemithambo. Yidla isikwele esingu-1 sikashokoledi omnyama ngosuku.
• Garlic no-anyanisi zisebenza ngendlela efanayo, lokhu kuyisinongo esifanelekile sokudla kwansuku zonke.
• Izithelo ezicebile ku-vitamin C njengewolintshi, iacerola nelamula, kufanele kudliwe kabili ngosuku, ngoba bacebile ngama-antioxidants.
• Ubhontshisi, ubhanana kanye neklabishi bacebile ngamavithamini B futhi banciphisa amathuba okusebenzisa i-atherosclerosis emithanjeni ye-coronary.

Ngokwemininingwane evela kwiWorld Health Organisation, abantu abalandela le ndlela yokuphila bangehlisa ubungozi bokuhlaselwa yisifo senhliziyo kuze kufike ku-80%.

Bheka ezinye izindlela zokupheka zemvelo ukuze uthuthukise impilo yenhliziyo:

• Izitshalo eziyi-9 zokwelapha inhliziyo
• Ikhambi lasekhaya lokuvikela inhliziyo