Zizolowezi zofunika za 7 zopewera matenda amtima ndi kupwetekedwa mtima

Zamkati

• 1. Osasuta komanso pewani malo osuta
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Imwani mowa pang'ono
• 4. Sungani kulemera koyenera
• 6. Mugone bwino ndikuthana ndi kupsinjika
• 7. Idyani wathanzi

Matenda, matenda opatsirana komanso matenda ena amtima, monga matenda oopsa kwambiri komanso atherosclerosis, atha kupewedwa potengera zizolowezi zina, monga kuchita masewera olimbitsa thupi pafupipafupi komanso kudya zakudya zopatsa thanzi.

Matenda amtima ndiomwe amayambitsa kufa kwambiri padziko lapansi ndipo, ngakhale zina mwaziwopsezo monga zaka, mbiri yabanja kapena kugonana sizingasinthidwe, pali zizolowezi zina zomwe zimatha kuletsa kuwonekera kwa mitundu iyi yamavuto.

Zotsatirazi ndi zizolowezi 7 zofunika kuti muchepetse matenda amtima:

1. Osasuta komanso pewani malo osuta

Kusuta ndichimodzi mwazinthu zofunikira kwambiri pakukula kwa matenda amtima, chifukwa mankhwala ena a fodya amatha kuwononga mtima ndi mitsempha yamagazi, zomwe zimabweretsa kuchepa kwa mitsempha, yotchedwa atherosclerosis, yomwe imatha kubweretsa matenda amtima.

Kuphatikiza apo, carbon monoxide mu utsi wa ndudu imalowetsa mpweya wina wamagazi, kukulitsa kuthamanga kwa magazi ndi kugunda kwa mtima, kukakamiza mtima kugwira ntchito molimbika kuti upereke mpweya wokwanira.

2. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi kwa mphindi 30 kapena 60, kawiri mpaka kawiri pamlungu, monga kusambira kapena kuyenda, mwachitsanzo, kumathandiza kuchepetsa kunenepa komanso kupititsa patsogolo magazi, zomwe zingachepetse chiopsezo cha kuthamanga kwa magazi, cholesterol kapena shuga .

Zochita monga kulima, kukonza, kukwera ndi kutsika masitepe kapena kuyenda galu kapena khanda kumathandizanso kuchepetsa chiopsezo cha matenda amtima, makamaka anthu omwe amalephera kuchita masewera olimbitsa thupi.

3. Imwani mowa pang'ono

Kumwa mowa wopitilira muyeso womwe umalimbikitsa, makamaka, pakapita nthawi, kumatha kuvulaza mtima, komwe kumatha kuyambitsa matenda oopsa, mtima kulephera, kupwetekedwa mtima kapena infarction.

Chifukwa chake, ndizovomerezeka kuti amuna amwe magalasi a mowa okwana 2 100 ml patsiku, mmodzi nthawi ya nkhomaliro ndi wina pa chakudya chamadzulo, makamaka vinyo wofiira, ndi akazi galasi limodzi la 100 ml patsiku. Zakumwa zoyera sizikulimbikitsidwa ndipo vinyo wofiira ayenera kusankhidwa chifukwa muli resveratrol, yomwe imathandizanso pa thanzi lanu. Kukumbukira kuti munthu aliyense ayenera kusanthula payekha kuti amwe zakumwa zoledzeretsa.

4. Sungani kulemera koyenera

Kulemera kwambiri kumakhudzana ndi kuthamanga kwa magazi, cholesterol kapena shuga, zomwe zimawonjezera matenda a mtima, monga sitiroko kapena matenda amtima. Chifukwa chake ngakhale kuchepa pang'ono kungathandize kuchepetsa kuthamanga kwa magazi, kutsika kwama cholesterol m'magazi kapena kuchepetsa ngozi ya matenda ashuga.

Kuti muwone ngati mulibe kulemera koyenera, muyenera kuwerengera kuchuluka kwa thupi (BMI), lomwe liyenera kukhala 18.5 ndi 24.9 kg / m2. Kuti muwerenge BMI yanu ikani deta yanu mu calculator pansipa:

Kuthamanga kwa magazi, cholesterol komanso shuga zitha kuwononga mtima ndi mitsempha yamagazi, ndikuwonjezera chiopsezo chokhala ndi vuto la mtima, kupwetekedwa mtima kapena kulephera kwamtima, mwachitsanzo.

Chifukwa chake, ndikofunikira kuti magazi aziyenda bwino, ndiye kuti mpaka 139 x 89 mmHg, cholesterol yonse pansi pa 200 mg / dl ndi magazi m'magazi, ndiye kuti, kusala magazi m'magazi ochepera 99 mg / dL.

Anthu omwe ali ndi matenda oopsa kwambiri, omwe ali ndi cholesterol yambiri kapena matenda ashuga amafunika kuwongolera magazi mwamphamvu (pafupifupi 110 X 80) ndi LDL cholesterol (pafupifupi 100), kuchita moyenera chithandizo choyambitsidwa ndi adotolo komanso zakudya zomwe amatsogozedwa ndi wazakudya.

6. Mugone bwino ndikuthana ndi kupsinjika

Anthu omwe sagona mokwanira amakhala ndi chiopsezo chotenga kunenepa kwambiri, kuthamanga kwa magazi, matenda a mtima, matenda ashuga kapena kukhumudwa. Chifukwa chake, akuluakulu amayenera kugona pafupifupi maola asanu ndi awiri mpaka asanu ndi atatu usiku, ndipo ayenera kugona pansi ndikudzuka nthawi yofanana tsiku lililonse.

Kupsinjika, kumbali inayo, kumatha kupangitsa mtima kugunda mwachangu, kukulitsa kugunda kwamtima pamphindi ndikupangitsa mitsempha ndi mitsempha kukhala yolimba, kutsitsa magazi. Mwanjira imeneyi, ndikofunikira kupewa kupsinjika, kutha kutikita minofu, maluso kapena masewera olimbitsa thupi, monga yoga.

7. Idyani wathanzi

Pofuna kupewa kuyambika kwa matenda amtima, ndikofunikira kupewa kapena kuchepetsa kudya zakudya zokhala ndi mafuta okhathamira kapena mafuta opitilira muyeso, omwe ndi mitundu iwiri ya mafuta omwe amawononga thanzi komanso omwe amachulukitsa chiopsezo cha matenda amtima, sitiroko kapena atherosclerosis, chifukwa Mwachitsanzo.

Chifukwa chake, ndikofunikira kutero pewani kapena kuchepetsa kumwa kwa:

• Nyama zofiira, tchizi wamafuta;
• Msuzi, masoseji;
• Zakudya zokazinga, maswiti;
• Zakumwa zoziziritsa kukhosi, zonunkhira, margarine.

Mbali inayi, kuonjezera kumwa kwa:

• Zipatso, ndiwo zamasamba;
• Soya, fulakesi, mapeyala;
• Nsomba, monga nsomba kapena mackerel;
• Mtedza, maolivi, maolivi.

Onerani vidiyo yotsatirayi ndikuwona zakudya zomwe zimathandiza kupewa matenda a mtima: