I-7 imikhwa ebalulekileyo yokuthintela ukuhlaselwa yintliziyo kunye nokubetha

Umxholo

• 1. Musa ukutshaya kwaye uphephe indawo ezinomsi
• 2. Zilolonge rhoqo
• 3. Sela utywala ngobungcathu
• 4. Gcina ubunzima obufanelekileyo
• 6. Lala kakuhle uze ulawule uxinzelelo
• 7. Yitya usempilweni

Isifo, ukubetha kunye nezinye izifo zentliziyo, ezinje ngexinzelelo lwegazi kunye ne-atherosclerosis, zinokuthintelwa ngokwamkela imikhwa elula, njengokuzilolonga rhoqo kunye nokutya ukutya okunezondlo.

Izifo zentliziyo yenye yezona zinto zibangela ukufa emhlabeni kwaye, nangona ezinye izinto ezinje ngobudala, imbali yosapho okanye isondo zingenakutshintshwa, kukho imikhwa ethile ekwaziyo ukuthintela ukuvela kwezi ntlobo zeengxaki.

Oku kulandelayo yimikhwa esi-7 ebalulekileyo yokunciphisa umngcipheko wesifo sentliziyo:

1. Musa ukutshaya kwaye uphephe indawo ezinomsi

Ukutshaya yenye yezona zinto zibeka emngciphekweni wesifo sentliziyo, njengoko ezinye iikhemikhali zecuba zingonakalisa intliziyo kunye nemithambo yegazi, zikhokelela ekunciphiseni kwemithambo, ebizwa ngokuba yi-atherosclerosis, enokuthi ikhokelele ekuhlaselweni sisifo sentliziyo.

Ukongeza, icarbon monoxide kumsi wecuba ithatha indawo yeoksijini esegazini, inyusa uxinzelelo lwegazi kunye nokubetha kwentliziyo, inyanzelisa intliziyo ukuba isebenze nzima ukubonelela ngeoksijini eyaneleyo.

2. Zilolonge rhoqo

Ukuziqhelanisa nokuzilolonga umzimba kangangemizuzu engama-30 ukuya kwengama-60, amaxesha ama-2 ukuya kwayi-3 ngeveki, njengokuqubha okanye ukuhamba, umzekelo, kunceda ukulawula ubunzima nokuphucula ukujikeleza kwegazi, okunokunciphisa umngcipheko woxinzelelo lwegazi oluphezulu, icholesterol ephezulu okanye isifo seswekile .

Imisebenzi enjengokulima igadi, ukucoca, ukunyuka nokuhla ngezinyuko okanye ukuhamba ngenja okanye usana nako kunceda ukunciphisa umngcipheko wesifo sentliziyo, ngakumbi kubantu abanomda wokuzilolonga.

3. Sela utywala ngobungcathu

Ukusela utywala ngaphaya kokucetyiswayo kwaye, ikakhulu, ekuhambeni kwexesha, kunokonakalisa intliziyo, enokubangela uxinzelelo lwegazi, ukusilela kwentliziyo, ukubetha kwentliziyo okanye isifo sephepha.

Ke, kwamkelekile ukuba amadoda asele ukuya kwi-2 100 ml yeiglasi zotywala ngemini, enye kwisidlo sasemini enye kwisidlo sangokuhlwa, ngakumbi iwayini ebomvu, kunye nabafazi iglasi enye ye-100 ml ngosuku. Iziselo ezimhlophe azikhuthazwa kwaye newayini ebomvu kufuneka ikhethwe kuba ine-resveratrol, eyiyeyona ilungileyo empilweni yakho. Ukukhumbula ukuba umntu ngamnye kufuneka ahlalutywe ngokwahlukeneyo ukuze kukhululwe isiselo esinxilisayo.

4. Gcina ubunzima obufanelekileyo

Ubunzima obugqithisileyo bunxulunyaniswa noxinzelelo lwegazi, icholesterol ephezulu okanye isifo seswekile, ukwandisa umngcipheko wezifo zentliziyo, ezinje ngokubetha kwentliziyo okanye ukubetha kwentliziyo. Ke nokwehla kobunzima obuncinci kunokunceda ukunciphisa uxinzelelo lwegazi, ukuthoba amanqanaba e-cholesterol egazini okanye ukunciphisa umngcipheko wesifo seswekile.

Ukujonga ukuba ubobunzima obufanelekileyo na, kufuneka ubale ubungakanani bomzimba (BMI), ekufuneka ubengu-18.5 no-24.9 kg / m2. Ukubala i-BMI yakho faka idatha yakho kwisibali-manani esingezantsi:

Uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu kunye nesifo seswekile zingonakalisa intliziyo kunye nemithambo yegazi, zonyuse umngcipheko wokuba nesifo sentliziyo, ukubetha okanye ukusilela kwentliziyo, umzekelo.

Ke, kubalulekile ukugcina uxinzelelo lwegazi oluqhelekileyo, oko kukuthi, ukuya kuthi ga kwi-139 x 89 mmHg, i-cholesterol iyonke ingaphantsi kwe-200 mg / dl kunye neglucose yegazi, okt ukuzila iswekile yegazi engaphantsi kwe-99 mg / dL.

Abantu abasele bexinzelelo, kunye ne-cholesterol ephezulu okanye isifo seswekile bafuna ulawulo lwexinzelelo lwegazi (malunga ne-110 X 80) kunye ne-LDL cholesterol (ejikeleze i-100), beqhuba ngokuchanekileyo unyango oluqaliswe ngugqirha kunye nokutya okukhokelwa ngusondlo.

6. Lala kakuhle uze ulawule uxinzelelo

Abantu abangalali ngokwaneleyo banomngcipheko ophezulu wokutyeba kakhulu, uxinzelelo lwegazi, isifo sentliziyo, isifo seswekile okanye uxinzelelo. Ke ngoko, abantu abadala kufuneka babe neeyure ezisixhenxe ukuya kwezisibhozo zokulala ngobusuku ngabunye, kwaye kufuneka balale phantsi kwaye bavuke ngexesha elifanayo yonke imihla.

Uxinzelelo, kwelinye icala, kunokubangela ukuba intliziyo ibethe ngokukhawuleza, inyuse inani lokubetha kwentliziyo ngomzuzu kunye nokwenza imithambo kunye nemithambo kube nzima, ukunciphisa ukuhamba kwegazi. Ngale ndlela, kubalulekile ukunqanda uxinzelelo, ukwazi ukubhenela ekuthambiseni, kubuchule okanye kwimithambo yokuphumla, enjengeyoga.

7. Yitya usempilweni

Ukuthintela ukuqala kwesifo sentliziyo, kubalulekile ukunqanda okanye ukunciphisa ukusetyenziswa kokutya okunamafutha agcwalisiweyo okanye amafutha athambisayo, ezi ntlobo zimbini zamafutha anobungozi empilweni nezonyusa umngcipheko wokuhlaselwa sisifo sentliziyo, ukubetha okanye isifo sokuqina kwemithambo yegazi. umzekelo.

Ke ngoko kubalulekile thintela okanye unciphise ukusetyenziswa kwe:

• Inyama ebomvu, iitshizi ezinamafutha;
• Iisosi, iisoseji;
• Ukutya okuthosiweyo, iilekese;
• Iziselo, iziqholo, imajarini.

Kwelinye icala, ukwandisa ukusetyenziswa:

• Iziqhamo, imifuno;
• Isoya, iflakisi, iavokhado;
• Iintlanzi, ezifana nesalmon okanye imackerel;
• Amantongomane, ii-olive, neoyile ye-olive.

Jonga le vidiyo ilandelayo kwaye ujonge ukutya okunceda ukukhusela isifo sentliziyo: