Umceli mngeni weentsuku ezi-7 weMpilo yeNtliziyo

Umxholo

• Isizathu sokuba ufanele ucinge ngalo mngeni
• Usuku 1: Ukuhamba
• Usuku 2: Inyathelo kwisikali
• Usuku 3: Yitya impilo yentliziyo
• Usuku 4: Khaba umkhwa wecuba
• Usuku 5: Ukuhlangabezana noxinzelelo ngeendlela eziluncedo
• Usuku 6: Beka iiyure zakho zokulala phambili
• Usuku 7: Landa iinombolo zakho zempilo
• Yise kude

Indlela okhetha ngayo indlela yokuphila ichaphazela isifo seswekile

Njengomntu ophila nohlobo lwesibini lweswekile, uyazi ukuba kubalulekile ukujonga rhoqo iswekile yegazi lakho, okanye iswekile yegazi, amanqanaba. Kuya kufuneka unezixhobo zokukunceda ukuyilawula, kubandakanya amayeza, i-insulin, kunye nokukhetha indlela ophila ngayo.

Kodwa into ongayiqondiyo kukubaluleka kokujonga ngononophelo eminye imilinganiselo yezempilo: uxinzelelo lwegazi, ubunzima, kunye ne-cholesterol.

Ukukhetha indlela yokuphila yeyona nto iphambili ekuphuculeni impilo yentliziyo yakho kunye nokwehlisa umngcipheko wesifo sentliziyo. Olu khetho kukuzibophelela, hayi umsebenzi wexesha elinye.

Olu Celomngeni lweentsuku ezi-7 lweMpilo yeNtliziyo, neengcebiso ezixhaswe yingcali, luyilelwe ukujongana neenkxalabo ezithile zabantu abaphila nohlobo lwesibini lweswekile. Le migaqo kunye nokhetho lunokusebenza nakubani na ojonge ukuphila ubomi obusempilweni.

Kwiintsuku ezisixhenxe ezizayo, uya kufunda ngokubaluleka koku:

• ukuzilolonga rhoqo
• ukutya ukutya okusempilweni
• ukulawula uxinzelelo
• ukulala ngokwaneleyo
• ukunciphisa ukusela utywala

Injongo yalo mceli mngeni weentsuku ezisixhenxe kukungenisa ukhetho olutsha, olusempilweni kwindlela yakho enokwakhela kwisifundo sosuku oludlulileyo. Iziphumo ezongezayo ziya kuba nefuthe elinamandla kwimpilo yentliziyo yakho, emngciphekweni wesifo sentliziyo, kunye nokuphila kwakho ixesha elide.

Okokuqala, makhe sijonge ukuba kutheni lo mngeni ubaluleke kangaka kubantu abaphila nohlobo lwesibini lweswekile.

Isizathu sokuba ufanele ucinge ngalo mngeni

Abantu abaphila nesifo seswekile kunokwenzeka ukuba bahlakulele isifo sentliziyo, kwaye basiphuhlise besebancinci, kunabantu abangenayo le meko. Ukongeza, umngcipheko wokuba nesifo sentliziyo okanye ukubethwa yintlungu kuphezulu phakathi kwabo banesifo seswekile kunabantu abangenaso.

"Isifo sentliziyo sisona sizathu siphambili sokufa kwabantu abanesifo seswekile, zombini zohlobo lwe-1 kunye nohlobo lwesibini," utshilo uMarina Basina, MD, ugqirha we-endocrinologist kunye nonjingalwazi onxulumene neklinikhi kwezamayeza eStanford University School of Medicine. “Abaguli abanohlobo lwesibini ingakumbi baqala ukuba nesifo sentliziyo kwiminyaka ngaphambi kokuba bafunyanwe benesifo seswekile ngenxa yokuba benesifo seswekile ngaphambi kokuba bafunyaniswe.”

Ukuba unesifo seswekile, unokusebenzela ukukhusela impilo yentliziyo yakho ngendlela ophatha ngayo amanani eswekile yegazi. Ukulawula uxinzelelo lwegazi, kunye nenqanaba lakho le-cholesterol, kunokukunceda ukunciphisa umngcipheko wezinto ezinegalelo kwisifo sentliziyo. Inokunciphisa nomonakalo kwimithambo yegazi nakwimithambo-luvo.

"Qalisa kwangethuba ukuthintela isifo sentliziyo," utshilo uGqirha Basina. “Njengokuba sisazi kwizilingo ezinkulu zesifo seswekile, ukuba siqala kwangethuba ngokwaneleyo ukuphucula yonke imingcipheko yenhliziyo - ayilawulwa nje kuphela sisifo seswekile, kodwa uxinzelelo lwegazi oluphezulu, icholesterol ephezulu, indlela yokuphila, ukutshaya - emva koko kuthintele isifo sentliziyo. ”

Okwangoku, nokuba ungakanani na okanye uhlala ixesha elingakanani nohlobo lwesibini lweswekile, ungaqala kwindlela yokuphila esempilweni namhlanje. Qala ngemini enye yalo mngeni ungezantsi.

Usuku 1: Ukuhamba

Hamba imizuzu engama-30.

Ukuzilolonga sesinye seziseko zendlela yokuphila esempilweni, nokuba unesifo seswekile okanye akunjalo. Ukuba unesifo seswekile, ukwenza umthambo rhoqo kunokunceda ukuzinzisa kunye nokucothisa ukuqala kohlobo lweswekile yesi-2. Ukuzilolonga kunokucothisa ukuqhubela phambili komonakalo kwimithambo yegazi kunye nakwinkqubo yakho yentliziyo.

Ukuzivocavoca umzimba, ugqirha Basina uthi, kuyanyuka. Ukufumana intshukumo emfutshane yokuhamba imini yonke kunokuba luncedo njengokuzilolonga okuzinzileyo. “Nalo naluphi na uhlobo lomthambo lungcono kunento. Nokuba ukudibanisa imizuzu emi-5 ukuya kweli-10 kungaluncedo, utshilo uGqirha Basina. Umbutho weAmerican Heart Association ucebisa ngemizuzu engama-30 yomthambo wokuqina umthambo ubuncinci iintsuku ezintlanu ngeveki.

Izinto ezimbalwa zokuqina komzimba okufanele uzigcine engqondweni:

• Nyusa izinga lentliziyo yakho. "Awufuni ukuhamba ngesantya esincinci," utshilo uGqirha Basina. Kuya kufuneka uthathe isantya ukuze nentliziyo yakho yenze njalo. Kodwa, ukuba uphefumla kancinci kangangokuba awunakuba nencoko emfutshane nomntu okufutshane nawe, usenokuba uzityhala ngamandla.
• Cwangcisa injongo yenyathelo. IiPedometer okanye ii trackers zokomelela komzimba azibizi mali ininzi kwaye kulula ukuzikopa kwaye uzinxibe. Banokukunika umbono wokuba uhamba kangakanani ukuze uzibekele usukelo lwakho yonke imihla. Cwangcisa ukufikelela kumanyathelo angama-5 000 ekuqaleni, emva koko uyiqhushumbe ukuya kuthi ga kwi-10,000.
• Musa ukulibala ukomelela koololiwe. Ukuzivocavoca akuyiyo yonke into malunga ne-cardio. Ukuqeqeshwa kwemisipha kunokukunika amandla amaninzi, ukuphucula umzimba wakho ushukela, kunye nokunyusa ukusebenza kwe-cardio, nayo.

Usuku 2: Inyathelo kwisikali

Zilinganise.

"Ukutyeba kakhulu kwandisa umngcipheko wesifo sentliziyo," utshilo uGqirha Basina. "Ukutyeba kakhulu kukhokelela kwiimeko ezonyusa amathuba esifo sentliziyo - uxinzelelo lwegazi oluphezulu, icholesterol ephezulu, kunye nokuwohloka kolawulo lweswekile."

Nazi izinto ezimbalwa ekufuneka uzigcine engqondweni:

• Jonga ubunzima bakho rhoqo. Ixabiso elifanelekileyo kanye ngeveki, utshilo uGqirha Basina. Kwezinye iimeko, ugqirha wakho unokukucela ukuba uhlolisise ubunzima bakho rhoqo.
• Ubunzima bomzimba wakho (BMI) sisikhokelo. I-BMI ephezulu yongeza umngcipheko kwezempilo kwaye iyenza mandundu imeko yesifo sentliziyo. Ukwazi okwakho kunokukunceda ucebe isicwangciso sokuyihlisa. eyakho ukuze ubone ukuba loluphi udidi ongena kulo. I-BMI esempilweni ingama-20 ukuya kuma-25.
• Ilahleko ezincinci zikhulu. Uya kuqala ukubona uphuculo nasemva kokuphulukana neekhilogram ezimbalwa. UGqirha Basina uthi: "Ukuphulukana nobunzima ngeepesenti ezi-3 ukuya kwezi-5 kunokunceda ukunciphisa i-cholesterol okanye i-triglycerides, kunye neswekile esegazini."

Usuku 3: Yitya impilo yentliziyo

Cwangcisa iveki yokutya okusempilweni kwaye uyokuthenga.

Ngelixa abaphandi bengakhange bakwazi ukuthatha isigqibo malunga nokutya okukodwa yeyona ndlela ilungileyo yokufumana impilo kubantu abanesifo seswekile, uGqr Basina uthi bafumene izinto ezibalulekileyo ezithathiweyo ezisebenza kuyo yonke ibhodi.

Ukutya omele ukukhawulela:

• Amafutha agcwalisiweyo. Oku kubandakanya ubisi, inyama ebomvu, kunye namafutha ezilwanyana.
• Amafutha okuhambisa angengowamvelo. Imizekelo imajarini, izinto ezibhakiweyo kunye nokutya okuthosiweyo.
• Utywala. Inani elincinci lotywala lilungile, kodwa konke ngokumodareyitha, utshilo uGqirha Basina. Utywala bunokuba neekhalori ezigqithileyo kwaye banegalelo ekuthathweni kwekhalori iyonke.

Ukutya onokwamkela:

• Ukutya okunamafutha asezantsi, ukutya okunefayibha eninzi. Oku kubandakanya ukutya okuziinkozo, imifuno kunye nemifuno enamagqabi.
• Iziqhamo nemifuno. "Isiqhamo siphezulu kakhulu kwiswekile," utshilo uGqirha Basina, kodwa usenokutya ukutya okuninzi mihla le.
• Intlanzi. Nenjongo yeenkonzo ezimbini ngeveki. Izinketho zakho ezintle zibandakanya i-salmon, ityhuna kunye ne-trout.
• Amafutha angaqinisekiswanga. Imizekelo ibandakanya iavokhado, ioyile yomnquma, amandongomane, isosi, imbewu, kunye neoyile yeentlanzi.

Ukuba ufuna ukutya okucwangcisiweyo ukuze ukwazi ukuphendula, uGqirha Basina uthi ukutya kweMeditera kunye neendlela zokutya zokumisa uxinzelelo lwegazi (DASH) kukutya kuyimizekelo emibini elungileyo yokutya okuhlangabezana nezi njongo. Ukutya kweMeditera kugxila ikakhulu kukutya okusekwe kwizityalo, kunye nokutya kwe-DASH kunceda kulawulo lwesahlulo nasekunciphiseni ukutya kwe-sodium.

Usuku 4: Khaba umkhwa wecuba

Ukuba uyatshaya, yenza isicwangciso sokuyeka.

UGqirha Basina uthi: “Ukuyeka ukutshaya kwehlisa umngcipheko wokuhlaselwa sisifo sentliziyo, ukubetha, isifo semithambo-luvo, isifo sezintso, isifo samehlo kunye nokunqunyulwa amalungu.

Akunyanzelekanga ukuba utshaye ipakethi ngosuku ukuze ubone umngcipheko, uyongeza. Nokuba ukutshaya ekuhlaleni kwimivalo nakwiindawo zokutyela kunokunyusa umngcipheko wesifo sentliziyo.

Iingcebiso ezibalulekileyo zokuyeka ukutshaya:

• Fumana uncedo. Thetha nogqirha wakho malunga nonyango olunokwenzeka, kubandakanya amayeza kagqirha, anokukunceda uyeke.
• Akusoloko kulula. "Kunzima ngokwenene ukuyeka ukutshaya kubantu abaninzi, utshilo uGqirha Basina. Kodwa oko akuthethi ukuba akufanele uzame. Uthi eyona nto intle onokuyenza kukwenza isicwangciso kunye nokuphuhlisa inkqubo yenkxaso ukukhuthaza kunye nokukukhuthaza.
• Zama, zama kwakhona. Olunye uphononongo lufumanise ukuba umtshayi ophakathi uzama ukuyeka ukutshaya ngaphezulu kwamaxesha angama-30 ngaphambi kokuba baphumelele. Ewe, amaZiko oLawulo lweNtsholongwane kunye noThintelo (CDC) athi ngabantu abadala abatshayayo baxela ukuba bafuna ukuyeka ngokupheleleyo. Ngaphezu kwesiqingatha bazamile ukuyeka ubuncinci kube kanye.

Umzimba wakho uyakukunceda ukuba uphinde kwakhona kwiminyaka eyenzekileyo yokutshaya, utshilo uGqirha Basina. Ngapha koko, kungaphelanga unyaka, umngcipheko wesifo sentliziyo uyehla uye kumntu otshayayo. Kwiminyaka elishumi elinesihlanu emva kokuyeka ukutshaya, umngcipheko wakho ngowokuba.

Usuku 5: Ukuhlangabezana noxinzelelo ngeendlela eziluncedo

Fumana umsebenzi okhululekileyo kuwe kwaye wenze.

"Xa sinoxinzelelo, sivelisa iihormone zoxinzelelo ezithi zixinanise imithambo yegazi, ke kumntu osele enoxinzelelo oluphezulu olungalawulwa ngokugqibeleleyo, inokunyusa uxinzelelo lwegazi lube kwinqanaba eliyingozi," utshilo uGqirha Basina.

Ayisiyiyo kuphela ingcinezelo yokunyusa iswekile yegazi kunye noxinzelelo lwegazi, kodwa inokunyusa ukuvuvukala kwaye yonyuse amathuba akho okuhlaselwa sisifo sentliziyo okanye ukubetha.

Ukunciphisa uxinzelelo lwakho, unokujika ngokutya kakhulu, ukutshaya, ukusela, okanye ukubanomsindo kwabanye. Kodwa ezi ayizizo iindlela ezisempilweni zokuthatha impilo yakho yasemzimbeni okanye impilo yakho yengqondo.

Endaweni yoko, uGqr. Basina ucebisa ukuba uze nesinye isicwangciso sokulawula uxinzelelo.

Eminye imisebenzi yokunciphisa uxinzelelo onokuzama ukuyifaka:

• ukwenza umthambo
• igadi
• ukuphefumla nzulu
• ukwenza iyoga
• Ukuhambahamba
• ukucamngca
• ukumamela umculo owuthandayo
• usebenza kwiprojekthi oyithandayo
• ukucoca
• Ijelo
• iindlela zokuzonwabisa

Usuku 6: Beka iiyure zakho zokulala phambili

Tuck kwangoko ukuze ufumane iiyure ezisixhenxe ukuya kwezisixhenxe zokulala.

Ukulala kunokubonakala ngathi akunakwenzeka ukuba ucinezela ixesha elibekiweyo, abantwana abasebenzayo, kunye nohambo olude. Kodwa inokuba yenye yeendlela ezilungileyo zokuphucula impilo yentliziyo yakho.

“Sibona lonke ixesha ukuba umntu akalali kakuhle ebusuku, ihlala inyusa uxinzelelo lwegazi kunye noshukela wegazi. Baye badle ukutya iikhalori ezingaphezulu kwaye batyebe ngokulala, "utshilo.

Nazi ezinye zeendlela zokufezekisa impilo yokulala usempilweni:

• Cwangcisa ishedyuli. Thatha isigqibo malunga nesicwangciso esifanelana kakuhle neemfuno zakho kunye nosapho kwaye ikuvumela ukuba ufumane iiyure ezisixhenxe ukuya kwezisi-9 zokulala. Namathela kuyo ngokusemandleni akho, nangeempelaveki naxa useluhambeni.
• Yenza isiqhelo. Ugqirha Basina ucebisa ukuba ufumane into ezakukunceda ukuba uzotywe ngumoya kanye ngaphambi kokuba ulale, uthi: “Funda amaphepha ambalwa okanye uthathe uhambo ngaphambi kokuba uye kulala, okanye usele iti yeherbal ngaphambi kokuba ulale. Undoqo uza nendlela umzimba oziva ngathi lixesha lam lokulala. ”
• Yiya kugqirha. Ukuba ufumana iiyure ezisixhenxe ukuya kwezisithoba zokulala kodwa ungaziva uhlaziyekile, yiza nogqirha wakho kwindawo yakho elandelayo. Unokuba nemeko yonyango echaphazela umgangatho wakho wokulala.

Usuku 7: Landa iinombolo zakho zempilo

Qalisa idayari yezempilo.

Usenokuba sele ulandela umkhondo wenombolo yeglucose yakho yonke imihla okanye amatyeli aliqela ngosuku. Leyo yinxalenye ebalulekileyo yokhathalelo lwakho. Kodwa ngoku, inokuba lixesha lokuba uqale ngokulandela amanani amathathu akuxelela ngempilo yentliziyo yakho: uxinzelelo lwegazi, ihemoglobin A1c, kunye namanqanaba echolesterol.

Cela ugqirha wakho ukuba aphinde amanani akho ukuze uwabhale phantsi ngexesha lakho. Thetha nabo malunga neendlela onokulinganisa ngazo la manqanaba ekhaya. Basenokucebisa ngokujonga uxinzelelo lwegazi ekhaya kwaye kulula ukuyisebenzisa.

Ukuba awukhangeli la manani rhoqo, kulula ukuphambuka kwiinjongo zakho ojolise kuzo.

"Ihemoglobin A1c yeepesenti ezisi-7 okanye ngaphantsi yeyona nto kujoliswe kuyo kubantu abaninzi abanesifo seswekile," utshilo uGqirha Basina. Injongo yoxinzelelo lwegazi kubantu abaninzi abanesifo seswekile, uyongeza, ingaphantsi kwe-130/80 mmHg, kodwa inokuba sezantsi kwabanye abantu. Ngokubhekiselele kwi-lipoprotein (LDL), okanye i-cholesterol "embi", iithagethi zingaphantsi kwe-100 mg / dL kuninzi kodwa zingaphantsi kwe-70 mg / dL kwabo banembali yesifo sentliziyo, ukubetha, okanye isifo se-arterial.

Idayari yakho yezempilo inokubandakanya amanqaku ngendlela oziva ngayo yonke imihla, ubungakanani bomthambo owenzileyo, kunye nokutya okutyileyo. Oku kunokukunceda ukuba uzibekele iinjongo kwaye ubonise ukuba uphucule kangakanani na ngokuhamba kwexesha.

Yise kude

Emva kweveki enye yokwenza olu tshintsho, sele usendleleni eya kwindlela yokuphila esempilweni nohlobo 2 lweswekile. Khumbula ukuba olu khetho lufuna ukuzibophelela ixesha elide ukuze ubone ngokwenene ukuphucuka kwentliziyo yakho. Musa ukunikezela ukuba uphose usuku okanye ulibale umsebenzi. Ungasoloko uzama kwakhona.