Iingcebiso ezi-3 ezilula zokuphucula impilo yentliziyo

Umxholo

• 1. Musa ukuhlala ixesha elide
• 2. Zilolonge rhoqo
• 3. Yitya ukutya okukhusela intliziyo

Ukunciphisa umngcipheko wesifo sentliziyo, kuyacetyiswa ukuba ulandele ezinye iingcebiso ezilula njengokuyeka ukutshaya, ukutya ngokufanelekileyo kunye nokulawula izifo ezinje ngoxinzelelo lwegazi kunye neswekile kuba kunamafutha amancinci aqokelelwe emzimbeni nangaphakathi kwimithambo kunye nomngcipheko ophantsi wentliziyo isifo.

Jonga enye into onokuqala ukuyenza ngoku ukuphucula ukusebenza kwentliziyo yakho kwaye uphephe iimeko ezinjenge-cholesterol ephezulu, ukutyeba kakhulu, isifo sokuqina kwemithambo yegazi kunye nokuhlaselwa yintliziyo

1. Musa ukuhlala ixesha elide

Nokuba abo bafuna ukusebenza eofisini kwaye kufuneka bachithe iiyure ezisi-8 behleli ngemini banokuba nobomi obusebenzayo, bekhetha ukungasebenzisi ilifti kwaye bahambe xa kunokwenzeka kwisidlo sasemini okanye ngexesha lekhefu elifutshane.

Ukukunceda kukho izixhobo ze-elektroniki ezikhuthaza ukuba uvuke, nanini na uhleli ngaphezulu kweeyure ezi-2. Ingcebiso elungileyo kukuba unxibe iwotshi ebala amanyathelo anokusetyenziswa ngeeapps ze-smartphone. Kodwa ungabeka ialam xa ikukhumbuza ukuba kufuneka uvuke rhoqo emini.

Umbutho wezempilo wehlabathi ucebisa ukuba umntu ngamnye athathe amanyathelo angama-8,000 ngosuku ukuhlala esempilweni kwaye esebenzisa olu hlobo lwesixhobo, kunokwenzeka ukuba ube nombono wokuba mangaphi amanyathelo owathathayo ngalo lonke usuku, ukuphucula ukhathalelo lwakho lwempilo.

Jonga umngcipheko wokuba nesifo sentliziyo ngokufaka idatha yakho engezantsi:

2. Zilolonge rhoqo

Ukukhusela impilo yentliziyo kubalulekile ukuziqhelanisa nolunye uhlobo lomthambo rhoqo nokuba ungahamba amanyathelo angama-8,000 acetyiswe yi-WHO. Into ekucetyiswa ngayo kukunyusa izinga lokubetha kwentliziyo yakho ngexesha lokuzilolonga, kodwa unokukhetha eyona ndlela uyithandayo kuba eyona nto ibalulekileyo kukuhamba rhoqo kunye nokuzibophelela ekwenzeni lo msebenzi.

Ukuziqhelanisa kufuneka kube ubuncinci amaxesha ama-2 ngeveki, kodwa eyona nto ingamaxesha ama-3 ukuya kwayi-4 ngeveki, okoko kukho iiyure ezi-3 zoqeqesho ngeveki.

3. Yitya ukutya okukhusela intliziyo

Ukunciphisa umngcipheko wesifo sentliziyo kuyacetyiswa ukwandisa ukusetyenziswa:

• Iziqhamo ezomileyo Njengama-almond, ii-walnuts, ii-hazelnuts, iipistachios kunye ne-chestnuts. Ezi zizityebi kumanqatha e-monounsaturated alawula i-cholesterol, anciphisa amathuba okuphuhlisa isifo sentliziyo ukuya kuthi ga kwi-40% ukuba zityiwe malunga namaxesha ama-5 ngeveki.
• Itshokholethi ekrakrangenxa yobukho be-flavonoids, zithintela ukwenziwa kwamacwecwe e-atheromatous ngaphakathi kwimithambo. Yitya isikwere esinye setshokholethi emnyama ngosuku.
• Igalikhi kunye netswele Basebenza ngendlela efanayo, eli lelona xesha lokutya elifanelekileyo.
• Iziqhamo zityebile ku-vitamin C Njenge-orenji, iacerola kunye nelamuni, kufuneka isetyenziswe kabini ngemini, njengoko zityebile kwii-antioxidants.
• Iimbotyi, iibhanana kunye nekhaphetshu zizityebi kwiivithamini ze-B kwaye zinciphisa amathuba okuphumeza i-atherosclerosis kwimithambo yegazi.

Ngokwedatha evela kuMbutho wezeMpilo weHlabathi, abantu abalandela le ndlela yokuphila banokunciphisa umngcipheko wokuba nesifo sentliziyo ukuya kuthi ga kwiipesenti ezingama-80.

Jonga ezinye iindlela zokupheka zendalo ukuphucula impilo yentliziyo:

• Izityalo ezili-9 zokunyanga intliziyo
• Unyango lwasekhaya lokukhusela intliziyo