Malangizo 3 osavuta othandizira thanzi la mtima

Zamkati

• 1. Musakhale motalikitsa
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Idyani zakudya zoteteza mtima

Kuchepetsa chiopsezo cha matenda amtima, tikulimbikitsidwa kutsatira malangizo ena osavuta monga kusiya kusuta, kudya moyenera ndikuwongolera matenda monga matenda oopsa kwambiri ndi matenda ashuga chifukwa pali mafuta ochepa omwe amapezeka mthupi komanso mkati mwa mitsempha komanso kuchepa kwa mtima matenda.

Onani zina zomwe mungayambe kuchita pakali pano kuti mukhale ndi mtima wabwino komanso kupewa zinthu monga cholesterol, kunenepa kwambiri, atherosclerosis komanso matenda amtima:

1. Musakhale motalikitsa

Ngakhale iwo omwe amafunika kugwira ntchito muofesi ndikukhala maola 8 patsiku atha kukhala ndi moyo wathanzi, posankha kusagwiritsa ntchito chikepe ndi kuyenda momwe zingathere nthawi yamasana kapena panthawi yopuma pang'ono.

Kukuthandizani pali zida zamagetsi zomwe zimakulimbikitsani kuti mudzuke, nthawi iliyonse mukakhala zoposa maola awiri. Malangizo abwino ndikuti muvale wotchi yomwe imawerengera masitepe omwe angagwiritsidwe ntchito ndi mapulogalamu a smartphone. Koma mutha kuyikanso alamu pafupi kuti akukumbutseni kuti muyenera kudzuka pafupipafupi masana.

Bungwe la zaumoyo padziko lonse limalimbikitsa kuti munthu aliyense azitenga masitepe 8,000 patsiku kuti akhale wathanzi komanso kugwiritsa ntchito chipangizochi, ndizotheka kukhala ndi lingaliro la magawo angapo omwe mumatenga tsiku lonse, kukonza chisamaliro chanu.

Onani chiopsezo chanu chokhala ndi matenda amtima polowera zomwe zili pansipa:

2. Muzichita masewera olimbitsa thupi nthawi zonse

Kuti muteteze thanzi la mtima ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi ngakhale mutha kuyenda njira 8,000 zovomerezeka ndi WHO. Chomwe tikulimbikitsidwa ndikuwonjezera kugunda kwamtima kwanu mukamachita masewera olimbitsa thupi, koma mutha kusankha njira yomwe mumakonda kwambiri chifukwa chomwe chimafunikira kwambiri ndikuchulukitsa ndikudzipereka kuti muchite izi.

Mchitidwewu uyenera kukhala osachepera kawiri pa sabata, koma choyenera ndi katatu kapena kanayi pa sabata, bola ngati pali maola atatu ophunzirira sabata.

3. Idyani zakudya zoteteza mtima

Kuchepetsa chiopsezo cha matenda amtima ndikulimbikitsidwa kuonjezera kumwa kwa:

• Zipatso zouma monga amondi, mtedza, mtedza, mapistachios ndi mabokosi. Awa ndi mafuta ambiri omwe amalamulira mafuta m'thupi, amachepetsa mwayi wokhala ndi matenda amtima mpaka 40% ngati amwedwa kasanu pamlungu.
• Chokoleti chowawachifukwa cha kupezeka kwa flavonoids, amalepheretsa mapangidwe azitsulo zamkati mwa mitsempha. Idyani 1 mita imodzi ya chokoleti chakuda tsiku.
• Garlic ndi anyezi Amagwiranso ntchito chimodzimodzi, iyi ndiyo nyengo yabwino yakudya tsiku lililonse.
• Zipatso zokhala ndi vitamini C wambiri monga lalanje, acerola ndi mandimu, ayenera kudyedwa kawiri patsiku, chifukwa ali ndi ma antioxidants ambiri.
• Nyemba, nthochi ndi kabichi ali ndi mavitamini a B ambiri ndipo amachepetsa mwayi wogwiritsa ntchito atherosclerosis m'mitsempha yama coronary.

Malinga ndi zomwe bungwe la World Health Organisation lachita, anthu omwe amatengera moyo wawo atha kuchepetsa ngozi yakudwala matenda a mtima mpaka 80%.

Onani maphikidwe achilengedwe kuti mukhale ndi thanzi la mtima:

• Zomera 9 zamankhwala zamtima
• Njira yakunyumba yotetezera mtima