Izeluleko Ezinempilo Ezingama-28

-Delile

• Yeka ukubhema-cha ifs, ands, noma izinqa
• Gxila maphakathi
• Dlala phakathi kwamashidi
• Thula isikhafu
• Nika amandla i-salsa yakho ngamabhontshisi
• Vumela umculo ukuhambise
• Hamba ufishi
• Ukuhlekela phezulu
• Yelule
• Phakamisa ingilazi
• Usawoti weSidestep
• Hambisa, hambisa, hambisa
• Zazi izinombolo zakho
• Yidla ushokoledi
• Khahlela umsebenzi wakho wasendlini uphakamise inothi
• Iya amantongomane
• Yiba ingane
• Cabanga ngokwelashwa kwesilwane
• Qala futhi ume
• Sika amanoni
• Thatha umzila omuhle oya ekhaya
• Yenza isikhathi sokudla kwasekuseni
• Thatha izitebhisi
• Brew up a potion enempilo
• Hlanza amazinyo akho njalo
• Yisuse
• Pump ezinye insimbi
• Thola indawo yakho enenjabulo

Yeka ukubhema-cha ifs, ands, noma izinqa

Kunezinyathelo eziningi ongazithatha ukusiza ukuvikela impilo yakho nemithambo yegazi. Ukugwema ugwayi kungenye yezinto ezinhle kakhulu.

Eqinisweni, ukubhema kungenye yezinto eziyingozi kakhulu ezilawulwayo zesifo senhliziyo. Uma ubhema noma usebenzisa eminye imikhiqizo kagwayi, i-American Heart Association (AHA), (NHLBI), ne- (CDC) bonke bakukhuthaza ukuthi uyeke. Kungenza umehluko omkhulu hhayi nje enhliziyweni yakho, kepha nakwimpilo yakho iyonke.

Gxila maphakathi

Lokho wukuthi, gxila ku- eyakho maphakathi. Ucwaningo ku-Journal of the American College of Cardiology luxhume amanoni amaningi esiswini nomfutho wegazi ophakeme kanye namazinga we-lipid egazi angenampilo. Uma uphethe amanoni athe xaxa maphakathi nendawo, sekuyisikhathi sokuncipha. Ukudla ama-calories ambalwa nokuvivinya umzimba kakhulu kungenza umehluko omkhulu.

Dlala phakathi kwamashidi

Noma ungadlala ngaphezulu kwamashidi! Kunjalo, ukuya ocansini kungaba kuhle enhliziyweni yakho. Ukuya ocansini kungeza okungaphezu kokuzijabulisa nje empilweni yakho. Kungasiza futhi ukwehlisa umfutho wegazi kanye nobungozi besifo senhliziyo. Ucwaningo lushicilelwe kwimibukiso yokuthi imvamisa ephansi yomsebenzi wezocansi ihlotshaniswa namazinga aphezulu esifo senhliziyo.

Thula isikhafu

Beka izandla zakho ukusebenza ukusiza ingqondo yakho ikhululeke. Ukuhlanganyela emisebenzini efana nokunitha, ukuthunga, nokukhilosha kungasiza ekunciphiseni ukucindezeleka futhi wenze ne-ticker yakho okuhle. Okunye ukuzilibazisa okuphumuzayo, njengokusebenza ngokhuni, ukupheka, noma ukuqeda ama-jigsaw puzzle, nakho kungasiza ekuqedeni izinsuku ezinengcindezi.

Nika amandla i-salsa yakho ngamabhontshisi

Lapho ihlanganiswe nama-chips anamafutha aphansi noma ama-veggies amasha, i-salsa inikeza isidlo esingamnandi nesine-antioxidant. Cabanga ngokuxuba ikani likabhontshisi abamnyama ukuze uthole umfutho owengeziwe we-fiber enempilo yenhliziyo. NgokweMayo Clinic, ukudla okunotibile oncibilikayo kungasiza ukwehlisa izinga lakho le-low-density lipoprotein, noma "cholesterol embi." Eminye imithombo ecebile ye-fiber encibilikayo ihlanganisa i-oats, ibhali, ama-apula, amapheya nama-avocado.

Vumela umculo ukuhambise

Noma ngabe ukhetha ukushaya kwe-rumba noma ishuni esinezinyathelo ezimbili, ukudansa kwenza ukuzivocavoca umzimba okunempilo. Njengezinye izinhlobo zokuzivocavoca nge-aerobic, kukhuphula izinga lokushaya kwenhliziyo yakho futhi kuphakamisa amaphaphu akho. Iphinde ishe kuze kufike kuma-calories angu-200 noma ngaphezulu ngehora, kubika iMayo Clinic.

Hamba ufishi

Ukudla ukudla okunothe ngama-omega-3 fatty acids nakho kungasiza ukuvimbela isifo senhliziyo. Izinhlanzi eziningi, njenge-salmon, i-tuna, isardadi ne-herring, ziyimithombo ecebile yama-omega-3 fatty acids. Zama ukudla izinhlanzi okungenani kabili ngesonto, kusho i-AHA. Uma ukhathazekile nge-mercury noma ezinye izinto ezingcolisa izinhlanzi, ungajabula ukuthola ukuthi izinzuzo zayo ezinempilo yenhliziyo zivame ukudlula izingozi kubantu abaningi.

Ukuhlekela phezulu

Ungagcini nje nge-LOL kuma-imeyili noma kokuthunyelwe ku-Facebook. Hleka kakhulu empilweni yakho yansuku zonke. Noma ngabe uthanda ukubuka ama-movie ahlekisayo noma amahlaya aqhekekile nabangani bakho, ukuhleka kungaba yinhliziyo yakho. Ngokwe-AHA, ucwaningo lukhombisa ukuthi ukuhleka kunganciphisa ama-hormone okucindezeleka, kwehle ukuvuvukala emithanjeni yakho, futhi kukhuphule amazinga akho e-high-density lipoprotein (HLD), eyaziwa nangokuthi "i-cholesterol enhle."

Yelule

I-Yoga ingakusiza ukuthi uthuthukise ibhalansi yakho, ukuguquguquka, namandla. Kungakusiza uphumule futhi unciphise ukucindezeleka. Njengokungathi lokho akwanele, i-yoga nayo inamandla okuthuthukisa impilo yenhliziyo. Ngokuya ngocwaningo olushicilelwe ku-, i-yoga ikhombisa amandla okunciphisa ubungozi besifo senhliziyo.

Phakamisa ingilazi

Ukuphuza utshwala ngokulingene kungasiza ukukhuphula amazinga akho e-HDL, noma i-cholesterol enhle. Kungasiza futhi ukuvimbela ukwakheka kwegazi nokulimala komthambo. Ngokusho kweMayo Clinic, ikakhulukazi iwayini elibomvu linganikeza izinzuzo zenhliziyo yakho. Lokho akusho ukuthi kufanele uyihlobise njalo ekudleni. Okusemqoka ukuphuza utshwala ngokulinganisela kuphela.

Usawoti weSidestep

Uma ngabe bonke abantu base-U.S. Banciphisa isilinganiso sabo sikasawoti esiba yingxenye yesipuni ngosuku, kunganciphisa kakhulu inani labantu abahlaselwa yisifo senhliziyo minyaka yonke, kubika abacwaningi beNew England Journal of Medicine. Ababhali basikisela ukuthi usawoti ungomunye wabashayeli abahamba phambili bezindleko ezikhulayo zezempilo e-United States. Ukudla okulungiselelwe nokwenziwe endaweni yokudlela kuvame ukuba nosawoti omningi kakhulu. Ngakho-ke cabanga kabili ngaphambi kokugcwalisa ukulungiswa kokudla okusheshayo okuthandayo. Cabanga ukusebenzisa isithako sikasawoti, njengoMnu. Dash, uma une-high blood pressure noma ukwehluleka kwenhliziyo.

Hambisa, hambisa, hambisa

Akunandaba ukuthi ukala kangakanani, ukuhlala isikhathi eside kunganciphisa isikhathi sempilo yakho, xwayisa abacwaningi ku-Archives of Internal Medicine kanye ne-. Izindlela zokuphila zama-couch amazambane nedeski zibonakala zinomthelela ongenampilo emafutheni egazi noshukela wegazi. Uma usebenza edeskini, khumbula ukuthatha amakhefu avamile ukuhambahamba. Thatha uhambo lokuhambahamba ngesikhathi sakho sekhefu, futhi ujabulele ukuzivocavoca umzimba ngesikhathi sakho sokuphumula.

Zazi izinombolo zakho

Ukugcina umfutho wegazi, ushukela wegazi, i-cholesterol, kanye ne-triglycerides kubalulekile ukuze ube nempilo enhle yenhliziyo. Funda amazinga afanele wobulili bakho neqembu lakho leminyaka. Thatha izinyathelo zokufinyelela nokugcina lawo mazinga. Futhi khumbula ukuhlela ukuhlela njalo nodokotela wakho. Uma ufuna ukwenza udokotela wakho ajabule, gcina amarekhodi amahle wezinombolo zakho ezibalulekile noma izinombolo zelebhu, futhi uzilethe lapho ubekwa khona.

Yidla ushokoledi

Ushokoledi omnyama akagcini ngokunambitha okumnandi kuphela, futhi uqukethe ama-flavonoid enempilo yenhliziyo. Lezi zinhlanganisela zisiza ukunciphisa ukuvuvukala futhi zehlise ubungozi besifo senhliziyo, ziphakamisa ososayensi ephephabhukwini i-Nutrients. Kudliwe ngokulinganisela, ushokoledi omnyama - hhayi ushokoledi wobisi oswidi ngokweqile - empeleni kungaba kuhle kuwe. Ngokuzayo lapho ufuna ukuzitika ngezinyo lakho elimnandi, lishone esikweleni noma amabili kashokoleti omnyama. Alikho icala elidingekayo.

Khahlela umsebenzi wakho wasendlini uphakamise inothi

Ukuhlanza noma ukuvala phansi phansi kungangakunika amandla njengeBody Slam noma isigaba seZumba. Kepha le misebenzi neminye imisebenzi yasendlini iyakuhambisa. Banganika inhliziyo yakho ukuzivocavoca okuncane, ngenkathi kushisa amakhalori futhi. Faka umculo wakho owuthandayo bese ufaka i-pep ezinyathelweni zakho ngenkathi uqeda imisebenzi yakho yamasonto onke.

Iya amantongomane

Ama-alimondi, ama-walnuts, ama-pecans, namanye amantongomane ezihlahla aletha isibhakela esinamandla samafutha enempilo, amaprotheni kanye ne-fiber. Ukukufaka ekudleni kwakho kungasiza ekwehliseni ubungozi besifo senhliziyo. Khumbula ukugcina usayizi wokuphaka uncane, kuphakamisa i-AHA. Ngenkathi amantongomane egcwele izinto ezinempilo, abuye abe nama-calories amaningi.

Yiba ingane

Ukufaneleka akudingeki kube yisicefe. Vumela ingane yakho yangaphakathi ukuthi ihole ngokujabulela kusihlwa kwe-roller skating, bowling, noma i-laser tag. Ungajabula ngenkathi ushisa amakhalori futhi unikeza inhliziyo yakho ukuzivocavoca.

Cabanga ngokwelashwa kwesilwane

Izilwanyane zethu zinikela ngaphezu kwenkampani enhle nothando olungenamibandela. Ziphinde zinikeze izinzuzo eziningi zezempilo. Izifundo ezibikwe yiNational Institutes of Health (NIH) ziphakamisa ukuthi ukuba nesilwane kungasiza ekuthuthukiseni ukusebenza kwenhliziyo namaphaphu. Kungasiza futhi ukwehlisa amathuba akho okubulawa yisifo senhliziyo.

Qala futhi ume

Qala futhi ume, bese uqala futhi ume futhi. Ngesikhathi sokuqeqeshwa kwesikhawu, ushintshanisa ukuqhuma kokuzivocavoca okukhulu komzimba ngezikhathi zokukhanya. IMayo Clinic ibika ukuthi ukwenza njalo kungakhuphula inani lama-calories owashisayo ngenkathi usebenza.

Sika amanoni

Ukusika amafutha owagcwalisile ungabi ngaphezu kwamaphesenti ayi-7 wama-kilojoule akho ansuku zonke kunganciphisa ingozi yesifo senhliziyo, kweluleka i-USDA. Uma ngokujwayelekile ungafundi amalebula okunomsoco, ucabangela ukuqala namuhla. Thatha okudingayo futhi ugweme ukudla okunamafutha amaningi.

Thatha umzila omuhle oya ekhaya

Beka phansi umakhalekhukhwini wakho, ukhohlwe ngumshayeli okunqamule, futhi ukujabulele ukugibela kwakho. Ukuqeda ingcindezi ngenkathi ushayela kungasiza ukwehlisa umfutho wegazi nokucindezelwa kwakho. Yilokho uhlelo lwakho lwezinhliziyo ezizokwazisa.

Yenza isikhathi sokudla kwasekuseni

Isidlo sokuqala sosuku sibalulekile. Ukudla isidlo sasekuseni esinomsoco nsuku zonke kungakusiza ugcine ukudla okunempilo nesisindo. Ukwakha ukudla okunempilo yenhliziyo, finyelela kulokhu:

• okusanhlamvu okuphelele, njenge-oatmeal, okusanhlamvu okusanhlamvu okuphelele, noma ubhontshisi kakolweni ophelele
• imithombo yamaprotheni enciphile, efana ne-turkey bacon noma ukukhonza okuncane kwamantongomane noma ibhotela lamantongomane
• imikhiqizo yobisi enamafutha amancane, njengobisi olunamafutha amancane, iyogathi noma ushizi
• izithelo nemifino

Thatha izitebhisi

Ukuzivocavoca umzimba kubalulekile empilweni yenhliziyo enhle, ngakho-ke kungani ungasingenisi ngawo wonke amathuba? Thatha izitebhisi esikhundleni selifthi. Ipaki ohlangothini olude lwendawo yokupaka. Hamba uye etafuleni lozakwenu ukhulume, esikhundleni sokubathumela i-imeyili. Dlala nenja yakho noma izingane epaki, esikhundleni sokuzibuka nje. Konke okuncane kwengeza ukuqina okungcono.

Brew up a potion enempilo

Awukho umlingo odingekayo ukwenza inkomishi yetiye eliluhlaza noma elimnyama. Ukuphuza inkomishi yetiye eyodwa kuya kwezintathu ngosuku kungasiza ekwehliseni ubungozi bezinkinga zenhliziyo, kubika i-AHA. Isibonelo, ixhunyaniswe namazinga aphansi we-angina nokuhlaselwa yinhliziyo.

Hlanza amazinyo akho njalo

Ukuhlanzeka ngomlomo kwenza okungaphezu kokugcina amazinyo akho emhlophe futhi ecwebezela. Ngokusho komtholampilo waseCleveland, olunye ucwaningo lubonisa ukuthi amabhaktheriya abangela isifo sezinsini nawo angakhuphula ingozi yesifo senhliziyo. Ngenkathi okutholakele ocwaningweni kuxubekile, akukho okubi lapho unakekela kahle amazinyo nezinsini zakho.

Yisuse

Ngokuzayo lapho uzizwa ukhungathekile, uthukuthele, noma uthukuthele, hambahamba. Ngisho nokuhamba imizuzu emihlanu kungasiza ukusula ikhanda lakho futhi kwehlise amazinga akho okucindezeleka, okulungele impilo yakho. Ukuhamba uhhafu wehora nsuku zonke kungcono kakhulu empilweni yakho ngokomzimba nangokwengqondo.

Pump ezinye insimbi

Ukufaneleka kwe-aerobic kuyisihluthulelo sokugcina inhliziyo yakho iphilile, kodwa akuyona kuphela uhlobo lokuzivocavoca okufanele ulwenze. Kubalulekile futhi ukufaka amaseshini ajwayelekile okuqeqesha amandla kuhlelo lwakho. Ukwanda kwesisindo semisipha, amakholori owashisayo. Lokho kungakusiza ugcine isisindo esinempilo nenhliziyo yokuqina.

Thola indawo yakho enenjabulo

Umbono okhanyayo ungahle ube yinhliziyo yakho, kanye nemizwa yakho. Ngokusho kweHarvard T. H. Chan School of Public Health, ukucindezeleka okungapheli, ukukhathazeka nentukuthelo kungakhuphula ingozi yokuba nesifo senhliziyo nesifo sohlangothi. Ukugcina umbono omuhle ngempilo kungakusiza ukuthi uhlale uphilile isikhathi eside.