Iingcebiso zentliziyo esempilweni

Umxholo

• Yeka ukutshaya-hayi ukuba, kunye, okanye i-butts
• Gxila embindini
• Dlala phakathi kwamashiti
• Qhina isikhafu
• Yongeza amandla i-salsa yakho ngeembotyi
• Vumela umculo ukuhambise
• Yiya kwintlanzi
• Hleka kakhulu ngaphandle
• Yolule
• Phakamisa iglasi
• I-Sidestep ityuwa
• Hambisa, hambisa, hambisa
• Wazi amanani akho
• Yitya itshokholethi
• Khaba umsebenzi wakho wasekhaya phezulu
• Yiya amandongomane
• Yiba ngumntwana
• Cinga ngonyango lwezilwanyana
• Qala kwaye uyeke
• Sika amanqatha
• Thatha indlela entle egodukayo
• Yenza ixesha lesidlo sakusasa
• Thatha izinyuko
• Brew potion esempilweni
• Hlamba amazinyo akho rhoqo
• Yicime
• Impompo yesinyithi
• Fumana indawo yakho yolonwabo

Yeka ukutshaya-hayi ukuba, kunye, okanye i-butts

Maninzi amanyathelo onokuwathatha ukukunceda ukukhusela impilo yakho kunye nemithambo yegazi. Ukuphepha icuba yenye yezona zinto zibalaseleyo.

Ngapha koko, ukutshaya yenye yezona zinto zibalulekileyo kulawulo lwesifo sentliziyo. Ukuba uyatshaya okanye usebenzisa ezinye iimveliso zecuba, iAmerican Heart Association (AHA), (NHLBI), kunye (CDC) zonke ziyakukhuthaza ukuba uyeke. Inokwenza umahluko omkhulu hayi kwintliziyo yakho kuphela, kodwa nakwimpilo yakho iyonke.

Gxila embindini

Oko kukuthi, gxila kwi eyakho phakathi. Uphando kwiJenali yeAmerican College of Cardiology inxibelelanise amanqatha amaninzi esiswini kuxinzelelo lwegazi kunye namanqanaba empilo egazi angenampilo. Ukuba uphethe amanqatha ongezelelweyo phakathi kwakho, lixesha lokuba unciphise. Ukutya iikhalori ezimbalwa kunye nokwenza umthambo ngakumbi kunokwenza umahluko omkhulu.

Dlala phakathi kwamashiti

Okanye ungadlala ngaphezulu kwamashiti! Injalo loo nto, ukuba neentlobano zesini kungayilungela intliziyo yakho. Umsebenzi wesondo unokongeza ngaphezu kokonwaba ebomini bakho. Inokukunceda ukunciphisa uxinzelelo lwegazi kunye nomngcipheko wesifo sentliziyo. Uphando lupapashwe kwimiboniso yokuba amaxesha amancinci ezesondo ahambelana namazinga aphezulu esifo sentliziyo.

Qhina isikhafu

Beka izandla zakho emsebenzini ukunceda ingqondo yakho ukuba ikhululeke. Ukuzibandakanya kwimisebenzi efana nokunitha, ukuthunga, kunye nokukhonkxa kunokunceda ekunciphiseni uxinzelelo kwaye wenze iticker yakho ilunge. Ezinye izinto zokuzonwabisa ezinjengokusebenza ngamaplanga, ukupheka, okanye ukugcwalisa iipuzzle zejigsaw, nazo zinokunceda ekupheliseni iintsuku zoxinzelelo.

Yongeza amandla i-salsa yakho ngeembotyi

Xa ubhangqiwe kunye neetshiphusi ezinamafutha asezantsi okanye iiveggies ezintsha, i-salsa ibonelela ngesinongo esimnandi nesine-antioxidant. Cinga ngokuxuba kwinkonxa yeembotyi ezimnyama ukonyusa ifayibha esempilweni. Ngokwe-Mayo Clinic, ukutya okunefayibha enyibilikayo kunokunceda ukuthoba izinga leepoprotein, okanye “cholesterol embi.” Eminye imithombo etyebileyo yefayibha enyibilikayo ibandakanya i-oats, irhasi, iiapile, amapere kunye neeavokhado.

Vumela umculo ukuhambise

Nokuba ukhetha ukubetha i-rumba okanye isandi esinezinyathelo ezibini, ukudanisa kwenza ukuba ube nakho ukuzilolonga kwentliziyo. Njengezinye iindlela zokuzilolonga nge-aerobic, inyusa izinga lokubetha kwentliziyo yakho kwaye yenza nemiphunga yakho impompe. Ikwatshisa ukuya kuma-200 eekhalori okanye ngaphezulu ngeyure, inika ingxelo iMayo Clinic.

Yiya kwintlanzi

Ukutya ukutya okune-omega-3 fatty acids kunokunceda ukukhusela isifo sentliziyo. Iintlanzi ezininzi, ezinje ngeesalmon, ityhuna, isardadi kunye neherring, yimithombo etyebileyo ye-omega-3 fatty acids. Zama ukutya iintlanzi ubuncinci kabini ngeveki, icebisa i-AHA. Ukuba unenkxalabo malunga ne-mercury okanye ezinye izinto ezingcolisayo kwiintlanzi, uya kuvuya xa ufunda ukuba izibonelelo zayo ezinempilo-ntliziyo zihlala zigqithise ingozi kubantu abaninzi.

Hleka kakhulu ngaphandle

Sukugcina nje i-LOL kwii-imeyile okanye kwizithuba ze-Facebook. Hleka ngokuvakalayo kubomi bakho bemihla ngemihla. Nokuba uthanda ukubukela iimovie ezihlekisayo okanye iziqhulo zokuqhekeka nabahlobo bakho, ukuhleka kunokuba yinto elungileyo entliziyweni yakho. Ngokwe-AHA, uphando lubonisa ukuba ukuhleka kungathoba iihormones zoxinzelelo, kunciphise ukudumba kwimithambo yakho, kwaye kunyuse amanqanaba akho e-lipoprotein (HLD) ene-high-density, ekwabizwa ngokuba yi "cholesterol elungileyo."

Yolule

I-Yoga inokukunceda ukuba uphucule ibhalansi yakho, ubhetyebhetye, kunye namandla. Inokukunceda uphumle kwaye ukhulule uxinzelelo. Njengokuba ayonelanga, i-yoga ikwanakho ukuphucula impilo yentliziyo. Ngokophando olupapashwe kwi, i-yoga ibonisa amandla okunciphisa umngcipheko wesifo sentliziyo.

Phakamisa iglasi

Ukusetyenziswa ngokulinganayo kotywala kunokunceda ukuphakamisa amanqanaba akho e-HDL, okanye i-cholesterol elungileyo. Inokukunceda ukunqanda ukwakheka kwegazi kunye nomonakalo kwimithambo. Ngokwe-Mayo Clinic, ngokukodwa iwayini ebomvu inokunika izibonelelo zentliziyo yakho. Oko akuthethi ukuba ufanele ukuyidibanisa kwisidlo ngasinye. Isitshixo kukusela kuphela utywala ngokumodareyitha.

I-Sidestep ityuwa

Ukuba bonke abantu base-US banciphisa umndilili wokutya ityuwa ukuya kwisiqingatha setispuni ngemini, ingalinciphisa ngokubonakalayo inani labantu abaphuhlisa isifo sentliziyo unyaka nonyaka, xela abaphandi kwiNew England Journal of Medicine. Ababhali bacebisa ukuba ityuwa yenye yezona zinto ziqhubela phambili ekunyuseni iindleko zonyango eMelika. Ukutya okulungiselelwe kunye nokutyela okulungiselelwe ukutyiwa kuhlala kugcwele ityuwa. Ke cinga kabini ngaphambi kokugcwalisa ukutya okuthandayo okukhawulezayo. Cinga ukusebenzisa into ethatha indawo yetyuwa, njengo Mnumzana uDash, ukuba unoxinzelelo lwegazi oluphezulu okanye ukusilela kwentliziyo.

Hambisa, hambisa, hambisa

Nokuba ubungakanani kangakanani, ukuhlala ixesha elide kunokubufinyeza ubomi bakho, lumkisa abaphandi kuVimba woGqirha bangaphakathi kunye. Iibhedi zamazambane kunye nedesika zokuphila zibonakala ngathi zinempembelelo kumanqatha egazi nakwiswekile yegazi. Ukuba usebenza edesikeni, khumbula ukuthatha ikhefu rhoqo ukuhamba-hamba. Thatha uhambo lokuhambahamba ngexesha lesidlo sasemini, kwaye ukonwabele ukuzilolonga rhoqo ngexesha lakho lokuzonwabisa.

Wazi amanani akho

Ukugcina uxinzelelo lwegazi, iswekile yegazi, i-cholesterol, kunye ne-triglycerides kukhangela kubalulekile kwimpilo entle yentliziyo. Funda amanqanaba afanelekileyo esini sakho kunye neqela leminyaka. Thatha amanyathelo okufikelela kunye nokugcina loo manqanaba. Kwaye khumbula ukucwangcisa uvavanyo rhoqo nogqirha wakho. Ukuba ufuna ukwenza ugqirha wakho onwabe, gcina iirekhodi ezifanelekileyo zeempawu zakho okanye iinombolo zelebhu, kwaye uzise kwizikhundla zakho.

Yitya itshokholethi

Itshokholethi emnyama ayikunambitheki kuphela okumnandi, ikwaqulathe i-flavonoids esempilweni. Ezi khompawundi zinceda ukunciphisa ukudumba kunye nokunciphisa umngcipheko wesifo sentliziyo, cebisa oososayensi kwiphephancwadi Izondlo. Ityiwa ngokumodareyitha, itshokholethi emnyama - ingekho chocolate yetshisi engaphezulu kakhulu - inokuba ilungile kuwe. Ngexesha elizayo xa ufuna ukwenza izinyo lakho elimnandi, litshone kwisikwere okanye ezimbini zetshokholethi emnyama. Akukho tyala liyafuneka.

Khaba umsebenzi wakho wasekhaya phezulu

Ukucoca okanye ukutyhoboza imigangatho kungangomeleza njengeBody Slam okanye iZumba class. Kodwa le misebenzi kunye neminye imisebenzi yasekhaya ikwenza uhambe. Banokunika intliziyo yakho ukuzilolonga kancinci, ngelixa utshisa iikhalori nazo. Beka umculo owuthandayo kwaye ungeze i-pep kwinyathelo lakho ngelixa ugqibezela imisebenzi yakho yeveki.

Yiya amandongomane

Ii-almonds, ii-walnuts, ii-pecans, kunye namanye amantongomane emithi ahambisa inqatha elinamandla lamafutha asempilweni, iiprotein kunye nefayibha. Ukuzibandakanya kwisidlo sakho kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Khumbula ukugcina ubungakanani bokusebenza buncinci, icebisa i-AHA. Ngelixa amandongomane ezele zizinto ezisempilweni, zikwakhalori ephezulu.

Yiba ngumntwana

Ukomelela akufuneki kube kukudika. Vumela umntwana wakho ongaphakathi ukuba akhokele ngokuzonwabisa ngokuhlwa nge-roller skating, bowling, okanye nge-laser tag. Ungonwaba ngelixa utshisa iikhalori kwaye unike intliziyo yakho ukuzilolonga.

Cinga ngonyango lwezilwanyana

Izilwanyana zasekhaya zibonelela ngaphezulu kwenkampani elungileyo nothando olungenamiqathango. Banikezela ngezibonelelo ezininzi zempilo. Izifundo ezixelwe ngamaZiko ezeMpilo kaZwelonke (NIH) zibonisa ukuba ukuba nesilwanyana sasekhaya kunokunceda ukuphucula ukusebenza kwentliziyo kunye nemiphunga. Inokukunceda ukunciphisa amathuba akho okusweleka sisifo sentliziyo.

Qala kwaye uyeke

Qala kwaye uyeke, emva koko uqale kwaye uyeke kwakhona. Ngexesha loqeqesho lwexeshana, unokutshintshatshintsha umsebenzi omninzi wokwenza izinto ngokukhanya. Ikliniki yaseMayo inika ingxelo yokuba ukwenza njalo kunokunyusa inani leekhalori ozitshisayo ngelixa usebenza.

Sika amanqatha

Ukucoca i-fat yakho egcwalisiweyo engafumani ngaphezu kwe-7 yeekhalori zakho zemihla ngemihla kunokunciphisa umngcipheko wesifo sentliziyo, icebisa i-USDA. Ukuba ngokwesiqhelo awufundi iilebheli zesondlo, ucinga ukuqala namhlanje. Thatha isitokhwe sento uyityayo kwaye uphephe ukutya okunamafutha amaninzi.

Thatha indlela entle egodukayo

Beka phantsi iselfowuni yakho, ulibale malunga nomqhubi osikiweyo, kwaye wonwabele ukukhwela kwakho. Ukuphelisa uxinzelelo ngelixa uqhuba kunokunceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba oxinzelelo. Yinto leyo inkqubo yakho yentliziyo eya kuyivuyela.

Yenza ixesha lesidlo sakusasa

Isidlo sokuqala sosuku sibalulekile. Ukutya isidlo sakusasa okunesondlo yonke imihla kunokukunceda ugcine ukutya okunempilo kunye nobunzima. Ukwakha isidlo esisempilweni sentliziyo, fikelela:

• iinkozo zizonke, ezifana ne-oatmeal, iinkozo ezigcweleyo-ingqolowa, okanye i-toast yengqolowa epheleleyo
• Imithombo yeeprotein engacacanga, enje nge-backey ye-turkey okanye i-peanut butter encinci
• iimveliso zobisi ezinamafutha asezantsi, ezinje ngobisi olunamafutha asezantsi, iyogathi, okanye itshizi
• iziqhamo kunye nemifuno

Thatha izinyuko

Ukuzivocavoca kubalulekile kwimpilo entle yentliziyo, kutheni ke ungayiqubisi ngalo lonke ithuba? Thatha izinyuko endaweni yelifti. Ipaki ecaleni lokupaka. Hamba uye kwidesika yomlingane ukuze uthethe, endaweni yokuthumela i-imeyile. Dlala nenja yakho okanye abantwana epakini, endaweni yokubajonga nje. Yonke into encinci yongeza ukomelela okungcono.

Brew potion esempilweni

Akukho bugqi bufunekayo ekuphekeni ikomityi yeti eluhlaza okanye emnyama. Ukusela ikomityi yeti enye ukuya kwezintathu ngemini kunokunceda ekunciphiseni umngcipheko weengxaki zentliziyo, inika ingxelo i-AHA. Umzekelo, inxulunyaniswa namazinga asezantsi e-angina kunye nokuhlaselwa sisifo sentliziyo.

Hlamba amazinyo akho rhoqo

Ukucoceka ngomlomo kwenza okungaphezulu kokugcina amazinyo akho emhlophe kwaye ekhazimla. NgokweCleveland Clinic, olunye uphando lubonisa ukuba iintsholongwane ezibangela isifo seentsini zinokuphakamisa umngcipheko wesifo sentliziyo. Ngelixa iziphumo zophando zixutywe, akukho nto iphantsi ekunyamekeleni amazinyo neentsini zakho.

Yicime

Ngexesha elizayo xa uziva ukhathazekile, ucaphukile, okanye unomsindo, thatha uhambo. Nokuba uhamba ngemizuzu emihlanu unokukunceda ukucoca intloko kunye nokunciphisa amanqanaba oxinzelelo, olulungele impilo yakho. Ukuhamba kangangesiqingatha seyure yonke imihla kubhetele nokuba usempilweni nasengqondweni.

Impompo yesinyithi

Ukomelela kweAerobic ngundoqo ekugcineni intliziyo yakho isempilweni, kodwa ayisiyiyo kuphela uhlobo lokuzilolonga ekufuneka ulwenzile. Kukwabalulekile ukubandakanya iiseshoni zoqeqesho lwamandla rhoqo kwishedyuli yakho. Ubunzima bomzimba owakhayo, iikhalori ezininzi ozitshisayo. Oko kunokukunceda ugcine ubunzima bomzimba osempilweni kunye nenqanaba lokuqina.

Fumana indawo yakho yolonwabo

Umbono oshushu unokulungela intliziyo yakho, kunye nomoya wakho. NgokweHarvard T. H. Chan yeSikolo seMpilo kaRhulumente, uxinzelelo olungapheliyo, unxunguphalo kunye nomsindo kunokuphakamisa umngcipheko wesifo sentliziyo kunye ne-stroke. Ukugcina umbono oqinisekileyo ngobomi kunokukunceda uhlale usempilweni ixesha elide.