Idyani zipatso ndi ndiwo zamasamba
Mbewu ndi zipatso zili ndi antioxidants ndi zakudya, zimachepetsa ukalamba ndipo zimatha kupewa matenda ambiri. Pofuna kuchepetsa chiopsezo cha matenda a mtima ndi 60 peresenti, muyenera kudyetsa zopitirira 5 za zipatso pa tsiku. Ngati pali mavitamini 3 tsiku, ndiye kuti muwonjezere chiwerengerochi ndi 10%. Zamasamba ndi zipatso ndi zofunika chifukwa zili ndi antioxidants, monga tsabola wofiira, sipinachi, strawberries, blueberries, plums. Iyi ndiyo njira yabwino yowonjezera moyo.
Kuyenda
Kuchita masewera olimbitsa thupi kumachepetsa chiopsezo cha kuvutika maganizo, matenda odwala matenda a shuga, shuga, matenda a mtima ndi khansa. Masewera a masewera amachepetsa chiopsezo cha kufa msanga msanga ndi 27% ndikukhalitsa moyo. Tsiku lililonse kwa mphindi 30 asonyeze kuchita masewera olimbitsa thupi, si kovuta kuchita. Yesetsani kuyenda musanadye chakudya m'malo mokwera masitepe ndi mapazi, ngati n'kotheka.
Chakudya chamadzulo, idyani oatmeal
Chakudya chokhala ndi mbewu zambiri chimachepetsa chiopsezo cha matenda a shuga, kupweteka kwa magazi ndi kupatsirana kwa magazi. Mitundu ina yabwino kwambiri ndi mpunga wofiira, popcorn, mbewu zambiri kapena mkate wonse. Kuchedwa kuchepetsa matenda odwala matenda monga matenda, matenda a mtima, matenda odwala matenda odwala matenda a m'mimba, muyenera kudya masamba, zipatso, nyemba, mbewu zonse, ali ndi zakudya zopatsa mphamvu, ndipo sakhuta ndi mafuta. Musadye chakudya cham'mawa, chingakuthandizeni kuchepa thupi. Malinga ndi akatswiri, anthu amene amakana chakudya cham'mawa, masana amadya zakudya zochepa.
Kutumikira Kukula
Kuti mukhale ndi kulemera kwabwino, kapena kutaya mapaundi owonjezera ndi kulemera kwakukulu, muyenera kufufuza kukula kwa magawo. Ndipotu, kunenepa kwambiri kumayenderana ndi matenda a shuga, mtundu wa shuga, matenda a mtima ndi mitundu ya khansa.
Mugalimoto, sungani chikhomo chanu
Mu America, ola lililonse munthu amwalira, chifukwa sanamange lamba wake. Kulumikiza lamba ndi njira yothandiza kuchepetsa imfa pangozi kapena kuvulala. Dalaivala ayenera kuvula foni yam'manja, popeza ndi chifukwa cha ngozi za galimoto. Mwanjira iyi, mukhoza kuwonjezera moyo wanu.
Idyani nsomba
Nsomba ndi gwero la omega-3 fatty acids, amathandiza kuthana ndi khansa zosiyanasiyana, kuphatikizapo shuga, matenda a mtima. Ngati simukukonda nsomba, muyenera kuyesa mankhwala ndi mafuta omega-3, kapena zakudya zomwe zili ndi omega-3 - zowonjezera, walnuts.
Itanani mnzanu
Kudzipatula kapena kusungulumwa kumakhudza kwambiri chitetezo cha m'thupi komanso chamaganizo, msinkhu wa mahomoni. Azimayi omwe amamva kusungulumwa amakhala ovuta kuwirikiza kawiri, poyerekeza ndi amayi omwe amatsogolera moyo wawo. Ngakhale kuitana kochepa kwa mnzanu kumamupangitsa kumva kuti akufunika.
Pezani osachepera mphindi khumi
Kuvutika maganizo kumachokera ku mphamvu zakuthupi ndi zamaganizo, kupanikizika kumakhudza matupi onse ndipo kumadalira mphamvu ya ma hormoni ndi momwe moyo wamaganizo, mantha ndi chitetezo cha mthupi zimagwirira ntchito. Mukhoza kuchepetsa mavuto omwe amabwera chifukwa cha nkhawa. Mwachitsanzo, maseŵero a yoga amachititsa kuti magazi azithamanga, kutengeka kwa insulini, kulekerera kwa shuga. Ngati mutachepetsa nkhawa, mukhoza kuchepetsa kuopsa kwa mtima ndi imfa kwa anthu omwe ali ndi matenda a mtima. Pali zinthu zomwe zimakulimbikitsani, ndiko kuwerenga, kuchita masewero olimbitsa thupi, kumvetsera nyimbo, kugwira ntchito m'munda, ndi zina mwa zochitika zomwe mukufunikira kuchita tsiku ndi tsiku. Izi zidzakuthandizani kuti muzitha kupumula ndikutsutsana ndi mavuto ena.
Kugona
Anthu omwe sagona mokwanira, amakhala ndi matenda osiyanasiyana, mavuto a maganizo, ali pangozi ya cholesterol, kunenepa kwambiri, shuga. Ndikofunika kupeza nthawi yambiri yogona imene mukufunikira, komanso ngati mumagona nthawi zambiri. Kugona kosauka kwa amayi kumakhudzidwa ndi chiopsezo chowonjezeka cha matenda a shuga, shuga, matenda a mtima. Pangani chipinda chanu popanda mafoni, laptops ndi zinthu zina zosautsa. Lolani malingaliro anu ndi thupi lanu kugwirizane m'chipinda chogona ndi tulo.
Musasute
Kusuta ndi chimodzi mwa zifukwa zoyambitsa imfa ndipo zimakhudza chiwalo chilichonse cha thupi la mkazi. Pakati pa imfa zonse za khansa, kusuta kunkawoneka mwa anthu 30%. Kusuta kumadzetsa chiopsezo cha matenda odwala matenda a mtima ndi matenda a mtima, ngati mutasiya kusuta, izi zichotsa zotsatira zosafunika. Chaka chimodzi mutasiya kusuta fodya, chiopsezo cha matenda a mtima chacheperetsedwa ndi 50%.
Zizolowezi zimakhala zowonjezera moyo wa mkazi, kupereka zotsatira zochititsa chidwi ndipo ndiyo njira yabwino yowonjezera moyo ndikuthetsa matenda aakulu. Tsatirani zizoloŵezi zomwe zimapititsa patsogolo moyo.