Asayansi amakhulupirira kuti zoposa 60% za mtima wathu zimadalira moyo wathu. Anthu amasiku ano anayamba kusuntha, amakhala ndi mwayi wowonjezera miyoyo yawo. Makompyuta, zipangizo zamakono zamakono, ngakhale zithunzithunzi za televizioni - zonse zidalengedwa kuti zikhale moyo zimakhala zosavuta, ndipo kuyesetsa kwa izi kunali kochepa. Ana amasiku ano salinso kusewera pamsewu - kale "sali ozizira". Amathera nthawi yawo yonse yaufulu akusewera masewera a pakompyuta, amasunthira pang'ono ndikudya chakudya cha kagajeni - mankhwala osakaniza, mapepala ndi cola. Zotsatira zake zilipo kale kuti achinyamata asanu ndi atatu aliwonse ali ndi vuto ndi mtima! Koma osati izi zokha zomwe zingayambitse matenda a mtima kapena matenda ena a mtima. Palinso zina zomwe zingathe komanso zimakhudzidwa. Ndicho chimene mungachite kuti musadwale.
Musaiwale za kadzutsa
Monga momwe asayansi amatsimikizira, anthu omwe alibe chakudya cham'mawa amakhala ndi "choipa" cha LDL cholesterol. Choncho yesetsani kudzuka pang'ono kuposa kale kuti mukhale ndi chotupitsa musanapite kuntchito. Ngati njira iyi mumayesera kudya zakudya - zopanda pake! Kwa kadzutsa, mungadye pafupifupi chirichonse, simuchira. Zamoyo zimayesetsa kupanga zonse kukhala mphamvu zoyera, makamaka ngati tsikulo likugwira ntchito.
Musasute!
Nicotine ndi mdani wamkulu wa mitsempha ya magazi ndi mtima. Asayansi amatsimikizira kuti kusuta anthu ali pachiopsezo chotchedwa infarction pamatenda kangapo kuposa osasuta. Mu zaka ziwiri, pamene mukusiya kusuta fodya, chiopsezo cha mtima chimachepetsedwa ndi theka, ndipo zaka 10 zidzakhala zofanana ndi anthu omwe sanasute fodya. Choncho, ngati simunasiye kusiya kusuta, chitani izi. Kuyerekezera kumasuka kwa ndudu sikuyenera kuti muchepetse moyo wanu.
Idyani nsomba zambiri
Idye nsomba kawiri pa sabata, chifukwa ili pamlingo ndi batala, chiwindi, mazira ndi mkaka ndi vitamini D. Osayansi apeza posachedwa kuti kusowa kwa vitamini mu thupi kumathandizira kuti chitukuko cha mtima chikule. Izi ziyenera kuwonetsedwa mu zakudya. Makamaka vitamini D wochuluka ndi nsomba zonenepa, monga mackerel, herring ndi salimoni. Mukhozanso kutenga mafuta owonjezera nsomba mu makapisozi. Ana ochepera zaka khumi ndi ofunika kwambiri.
Chotsani kulemera kwakukulu
Izi ndizofunikira kwambiri, chifukwa ndi kilo imodzi yowonjezera, chiwombankhanga cha mtima chimakula. Mtolo umenewo ulipo ukuwonjezeka, umene umakhudza thanzi lathunthu. Ndi bwino kugwiritsira ntchito zakudya zodzikongoletsera, zokhala ndi masamba, zipatso ndi mbewu. Kumbukirani kuti chinthu chofunika kwambiri ndi kusamala ndi maswiti komanso mankhwala omwe ali ndi mafuta. Komanso musaiwale kuti kutaya thupi mwamsanga (kuposa 2 kg pa mwezi) kumakhalanso koopsa pamtima, komanso kulemera kwambiri. Onetsetsani zakudya zabwino ndikuchotsa mapaundi owonjezera.
Lembetsani kuchepetsa nkhawa
Ngati mukukhala ndi nkhawa nthawi zonse, thupi lanu limapanga kuchuluka kwa adrenaline ndi cortisol. Zinthu izi zimakhudza mtima - zimayamba kugwira ntchito mofulumira, nyimbo yake yathyoka. Choncho tithandizeni! Chotsani kupsinjika kosafunika ndikuyesera kutenga zinthu mosavuta. Phunzirani kumasuka. Ngati mumatopa - pang'onopang'ono, musokonezedwe ndi mavuto, khalani chete. Yesani yoga kapena kusinkhasinkha. Akatswiri amanena kuti palibe njira yowonjezera yothetsa mitsempha ndi kuthandizira mtima.
Sungani!
Sikofunika kuchita masewera olimbitsa thupi, kudzizunza nokha kapena kuthamanga m'mawa musanayambe kutaya. M'malo mwake - zonsezi zingakuvulazeni. Ndikhulupirire, palibenso anthu wathanzi pakati pa masewera. Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kusunga mtima ndi mitsempha ya magazi. Kuyenda maola a ola limodzi kwa tsiku ndi tsiku, kusambira kapena kukwera njinga ndi njira yabwino kwambiri yotengera nthawi yanu yaulere. Zonsezi zimathandiza kuthetsa "cholesterol" choipa (LDL) m'thupi, kukweza "zabwino" (HDL). Komanso, pokhala ndi nthawi zonse, simudzakhala ndi chiopsezo chachikulu cha matenda a mtima.
Pitani kwa dokotala wa mano
Izi sizidzangosungunula kumwetulira kwanu nthawi yayitali, komanso kudzakuthandizani mtima wanu. Mukufunsani, kugwirizana pakati pa mtima wathanzi, zotengera zoyera ndi mano opangidwa bwino? Icho chikuwonekera, molunjika kwambiri. Zinatsimikiziridwa kuti amayi omwe akudwala matenda a nthawi zamtunduwu amakhala ovutika kwambiri ndi matenda a mtima wa ischemic kusiyana ndi amayi omwe ali ndi mano abwino. Dziwitsimikizire nokha, kawiri pa chaka, kukachezera dokotala wa mano. Kuwonjezera apo, ndibwinobe kuchita, ngakhale mtima wanu uli wathanzi.
Imwani mafuta a maolivi
Asayansi apeza kuti kudyetsa magalamu pang'ono a mafuta a masamba pa tsiku kumachepetsa kolesteroloni ndi 10 peresenti. Pamodzi ndi izi, chiopsezo cha matenda a mtima chiri pafupi pang'ono! Tengani supuni ya mafuta a maolivi (imapereka zotsatira zabwino) za mafuta tsiku - panthawi imodzimodziyo idzakuthandizani kuchepetsa chimbudzi.
Musaiwale Zazomera
Sipinachi, sorelo, letesi ndi njira zothandizira kwambiri kutetezera homocysteine - ndi amino acid oopsa, opangidwa mu thupi lanu pansi pa zifukwa zina. Zimapangidwa ngati mutadya nyama zambiri, kumwa zakumwa zochepa za khofi tsiku ndi kusuta fodya. Ndipo mlingo wake wapatali (pamwamba pa 10 μmol pa lita imodzi ya magazi) ndi owopsa pamtima monga mlingo wa "cholesterol" (LDL).
Werengani ndakatulo
Asayansi apeza kuti ndakatulo yowerenga imayendetsa kupuma, imachotsa mtima wamaganizo, imateteza thanzi labwino. Mtima umagunda bwino, kulowa mu liwu la syllable. Komabe, zotsatirazi zimachitika ngati kuwerenga kumatenga mphindi 30. Ndipo werengani ndakatulo bwino kwambiri mwa kudzikonda-kudziletsa kupuma. Kumvetsera kwa ndakatulo kumathandizanso, makamaka kwa ana.
Kufufuza kofunikira
Mtima uli ngati galimoto yodalirika - imafuna nthawi zonse kukonzanso. Pano pali mayesero omwe angapereke nthawi yeniyeni yofufuza komanso kuthana ndi mavuto a mtima.
Mbali ya Cholesterol - fufuzani chaka chilichonse. Makamaka kulimbikitsa kuyang'anira kumatsatira pambuyo pa zaka 40. Mphalidwe ake a magazi sayenera kupitirira 200 mg%. Pa nthawi yomweyi, mlingo waukulu wa "cholesterol" sali oposa 135 mg%, ndipo "zabwino" - osachepera 35 mg%.
Kupanikizika kwa m'mimba - kuyeza kawiri pachaka. Kuthamanga kwambiri kwa magazi (pamwamba pa 140/90 mmHg) n'koopsa pamtima. Zikakhala choncho, ziyenera kugwira ntchito molimbikitsana ndipo, motero, mphamvu zake zimawopsya.
Electrocardiogram (ECG) - pitirizani kuchita kamodzi pachaka. Mayesowa amachitika mofulumira ndipo amavomereza kusakaniza kosavuta kwa kachipatala.
Kuyezetsa CRP - odwala omwe ali pangozi ya atherosclerosis, mayeserowa ndi ovomerezeka. Izi ndi kusanthula puloteni ya C-yokhazikika. Maseŵera ake a m'magazi amasonyeza kuti kutupa kwa mitsempha yamtunduwu, yomwe imabweretsa chiopsezo cha mtima.