28 Malangizo a Mtima Wathanzi

Zamkati

• Lekani kusuta-ayi ifs, ands, kapena butts
• Yang'anani pakati
• Sewerani pakati pa mapepala
• Kuluka mpango
• Limbikitsani salsa yanu ndi nyemba
• Lolani nyimbo ikusuntheni
• Pitani nsomba
• Sekani mokweza
• Tambasula
• Kwezani galasi
• Mchere wa Sidestep
• Sunthani, suntha, suntha
• Dziwani manambala anu
• Idyani chokoleti
• Yambani ntchito yanu yapanyumba
• Pitani mtedza
• Khalani mwana
• Ganizirani chithandizo chazinyama
• Yambani ndi kuima
• Dulani mafuta
• Tengani njira yowonekera kunyumba
• Pangani nthawi ya kadzutsa
• Tengani masitepe
• Anapanga mankhwala abwino
• Tsukani mano nthawi zonse
• Yendani
• Pump ena chitsulo
• Pezani malo anu osangalala

Lekani kusuta-ayi ifs, ands, kapena butts

Pali zinthu zambiri zomwe mungachite kuti muteteze thanzi lanu komanso mitsempha yamagazi. Kupewa fodya ndi imodzi mwazabwino kwambiri.

M'malo mwake, kusuta ndichimodzi mwazomwe zimayang'anira matenda amtima. Ngati mumasuta kapena kugwiritsa ntchito fodya, American Heart Association (AHA), (NHLBI), ndi (CDC) zonse zimakulimbikitsani kusiya. Zitha kupangitsa kusiyana kwakukulu osati mtima wanu wokha, komanso thanzi lanu lonse.

Yang'anani pakati

Ndiye kuti, yang'anani yanu pakati. Kafukufuku mu Journal of the American College of Cardiology adalumikiza mafuta owonjezera m'mimba ndi kuthamanga kwa magazi komanso kuchuluka kwa milomo yamagazi. Ngati mukunyamula mafuta owonjezera kuzungulira kwanu, ndi nthawi yocheperako. Kudya ma calories ochepa ndi kuchita masewera olimbitsa thupi kwambiri kungapangitse kusiyana kwakukulu.

Sewerani pakati pa mapepala

Kapena mutha kusewera pamwamba pamashiti! Ndiko kulondola, kugonana kungakhale kwabwino mumtima mwanu. Kugonana kumatha kuwonjezera zambiri osati zosangalatsa chabe m'moyo wanu. Zingathandizenso kuchepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda amtima. Kafukufuku wofalitsidwa mu ziwonetsero kuti zochepera zocheperako zogonana zimalumikizidwa ndimitengo yayikulu yamatenda amtima.

Kuluka mpango

Ikani manja anu kuti muthandize malingaliro anu kupumula. Kuchita nawo zinthu monga kuluka, kusoka, ndi kuluka kumatha kuthana ndi nkhawa ndikupangitsani zabwino zanu. Zinthu zina zosangalatsa monga kupala matabwa, kuphika, kapena kumaliza masamu, zitha kuthandizanso kumapeto kwa masiku opanikiza.

Limbikitsani salsa yanu ndi nyemba

Salsa ikaphatikizidwa ndi tchipisi totsika mafuta kapena nyama zatsopano, salsa imapereka zokometsera zokoma komanso zopatsa mphamvu. Ganizirani zosakanikirana ndi chitini cha nyemba zakuda kuti muwonjezere fiber yolimbitsa mtima. Malinga ndi chipatala cha Mayo, chakudya chomwe chimasungunuka kwambiri chingathandize kuchepetsa kuchuluka kwa lipoprotein, kapena "cholesterol yoyipa." Zina mwazinthu zowonjezera zowonjezera zimaphatikizapo oats, balere, maapulo, mapeyala, ndi mapepala.

Lolani nyimbo ikusuntheni

Kaya mumakonda kumenyedwa kwa rumba kapena nyimbo ziwiri, kuvina kumakupatsani mphamvu yolimbitsa thupi. Monga mitundu ina ya masewera olimbitsa thupi, imakweza kugunda kwa mtima wanu ndipo mapapu anu amapuma. Zimatenthetsanso mafuta opitirira 200 kapena kupitirira pa ola limodzi, inatero Mayo Clinic.

Pitani nsomba

Kudya zakudya zokhala ndi omega-3 fatty acids kungathandizenso kupewa matenda amtima. Nsomba zambiri, monga saumoni, tuna, sardini, ndi hering'i, ndizochokera ku omega-3 fatty acids. Yesetsani kudya nsomba kamodzi pa sabata, akutero a AHA. Ngati mumakhudzidwa ndi mercury kapena zonyansa zina za nsomba, mungakhale okondwa kudziwa kuti mapindu ake athanzi la mtima amakhala ochulukirapo pachiwopsezo cha anthu ambiri.

Sekani mokweza

Osangokhala LOL mumaimelo kapena muma post a Facebook. Aseka kwambiri mu moyo wanu watsiku ndi tsiku. Kaya mumakonda kuwonera makanema oseketsa kapena nthabwala zoseketsa ndi anzanu, kuseka kungakhale koyenera pamtima panu. Malinga ndi AHA, kafukufuku akusonyeza kuti kuseka kumachepetsa mahomoni opsinjika, kumachepetsa kutupa m'mitsempha yanu, komanso kumakweza milingo yambiri ya lipoprotein (HLD), yomwe imadziwikanso kuti "cholesterol yabwino."

Tambasula

Yoga itha kukuthandizani kuti muzitha kusintha, kusinthasintha, komanso mphamvu. Ikhoza kukuthandizani kumasuka komanso kuchepetsa nkhawa. Monga kuti sikokwanira, yoga imakhalanso ndi mwayi wopititsa patsogolo thanzi la mtima. Malinga ndi kafukufuku wofalitsidwa mu, yoga ikuwonetsa kuthekera kochepetsa chiopsezo cha matenda amtima.

Kwezani galasi

Kumwa mowa pang'ono kumathandizira kukweza HDL, kapena cholesterol. Zitha kuthandizanso kupewa kupangika kwa magazi ndi kuwonongeka kwamitsempha. Malinga ndi chipatala cha Mayo, makamaka vinyo wofiira atha kupindulitsa mtima wanu. Izi sizitanthauza kuti muyenera kuzikongoletsa pakudya kulikonse. Chinsinsi chake ndikungomwa mowa pang'ono.

Mchere wa Sidestep

Ngati anthu aku US onse atachepetsa mchere womwe umapitilira theka la supuni patsiku, zitha kuchepetsa kuchuluka kwa anthu omwe amadwala matenda amtima chaka chilichonse, atero ofufuza a New England Journal of Medicine. Olembawo akuti mchere ndi amodzi mwa omwe akutsogolera kukweza mitengo yazachipatala ku United States. Zakudya zokonzedwa ndi malo odyera zimakonda kukhala zamchere kwambiri. Chifukwa chake lingalirani kawiri musanadye chakudya chomwe mumakonda kwambiri. Ganizirani kugwiritsa ntchito cholowa m'malo mwa mchere, monga Mr. Dash, ngati muli ndi kuthamanga kwa magazi kapena mtima.

Sunthani, suntha, suntha

Ngakhale mutalemera bwanji, kukhala nthawi yayitali kungafupikitse moyo wanu, achenjezeni ofufuza mu Archives of Internal Medicine ndi. Mitundu yokomera mbatata ndi desiki ya jockey imawoneka kuti ili ndi zotsatira zoyipa pamafuta am'magazi ndi shuga wamagazi. Ngati mukugwira ntchito pa desiki, kumbukirani kupuma pafupipafupi kuti muziyenda mozungulira. Pitani kokayenda pa nthawi yopuma, ndipo musangalale ndi masewera olimbitsa thupi munthawi yanu yopuma.

Dziwani manambala anu

Kusungitsa kuthamanga kwa magazi, shuga wamagazi, cholesterol, ndi triglycerides ndikofunikira kuti mukhale ndi thanzi labwino. Phunzirani milingo yabwino kwambiri yogonana ndi msinkhu wanu. Tengani njira zofikira ndikusunga magawowo. Ndipo kumbukirani kukonzekera kuyendera pafupipafupi ndi dokotala wanu. Ngati mukufuna kusangalatsa dokotala wanu, sungani zolemba zanu zofunikira kapena manambala a labu, ndikuzibweretsa ku malo omwe mwasankhidwa.

Idyani chokoleti

Chokoleti chakuda sichimangokonda zokoma zokha, imakhalanso ndi flavonoids yathanzi lamtima. Izi zimathandizira kuchepetsa kutupa ndikuchepetsa chiopsezo cha matenda amtima, akutero asayansi munyuzipepala ya Nutrients. Kudya pang'ono, chokoleti chakuda - osati mkaka chokoleti chochuluka - zitha kukhala zabwino kwa inu. Nthawi yotsatira mukamafuna kudya dzino lanu lokoma, limireni lalikulu kapena awiri a chokoleti chamdima. Palibe mlandu wofunikira.

Yambani ntchito yanu yapanyumba

Kutsuka kapena kupopera pansi sikungakhale kolimbikitsa monga gulu la Body Slam kapena Zumba. Koma izi ndi zina zapakhomo zimakusowani. Amatha kupatsa mtima wanu kulimbitsa thupi pang'ono, kwinaku ndikuwotcha zopatsa mphamvu. Ikani nyimbo zomwe mumakonda ndikuwonjezerapo zina ndikutsiriza ntchito zanu sabata iliyonse.

Pitani mtedza

Maamondi, walnuts, pecans, ndi mtedza wina wamitengo zimabweretsa nkhonya zamphamvu zamafuta athanzi, mapuloteni, ndi fiber. Kuphatikiza iwo pazakudya zanu kungathandize kuchepetsa chiopsezo cha matenda amtima. Kumbukirani kuti kukula kwake kukucheperako pang'ono, akuwonetsa AHA. Ngakhale mtedza uli wodzaza ndi zinthu zathanzi, umakhalanso ndi ma calories ambiri.

Khalani mwana

Kukhala wathanzi sikuyenera kukhala kotopetsa. Lolani mwana wanu wamkati azitsogolera posangalala madzulo a skating roller, bowling, kapena laser tag. Mutha kusangalala ndikuwotcha zopatsa mphamvu ndikupatsa mtima wanu masewera olimbitsa thupi.

Ganizirani chithandizo chazinyama

Ziweto zathu zimapereka zoposa kampani yabwino komanso chikondi chopanda malire. Amaperekanso maubwino ambiri azaumoyo. Kafukufuku wofotokozedwa ndi National Institutes of Health (NIH) akuwonetsa kuti kukhala ndi chiweto kungathandize kusintha mtima ndi mapapo. Zingathandizenso kuchepetsa mwayi wakufa ndi matenda amtima.

Yambani ndi kuima

Yambani ndi kuyima, ndiye yambani ndi kuyimanso. Mukamaphunzira kwakanthawi, mumasinthasintha zochitika zolimbitsa thupi ndikumachita zinthu zopepuka. Mayo Clinic inanena kuti kuchita izi kungalimbikitse kuchuluka kwa ma calories omwe mumawotcha mukamagwira ntchito.

Dulani mafuta

Kuchepetsa mafuta omwe mumadya mopitilira 7 peresenti ya zopatsa mphamvu zanu tsiku lililonse kumachepetsa chiopsezo cha matenda amtima, kulangiza a USDA. Ngati simumawerenga zolemba zopatsa thanzi, kuganizira kuyambira lero. Onetsetsani zomwe mukudya ndikupewa zakudya zomwe zili ndi mafuta ambiri.

Tengani njira yowonekera kunyumba

Ikani foni yanu, muiwale za dalaivala yemwe wakudulitsani, ndipo sangalalani ndiulendo wanu. Kuchotsa nkhawa mukamayendetsa kumatha kuchepetsa kuthamanga kwa magazi komanso kupsinjika kwamaganizidwe. Ndicho chinthu chomwe mtima wanu wamtima ungayamikire.

Pangani nthawi ya kadzutsa

Chakudya choyamba cha tsikulo ndichofunikira. Kudya chakudya cham'mawa chopatsa thanzi tsiku lililonse kungakuthandizeni kukhala ndi thanzi labwino komanso kulemera. Kuti mupange chakudya chopatsa thanzi, pezani:

• mbewu zonse, monga oatmeal, mapira a mbewu zonse, kapena toast wa tirigu wathunthu
• mapuloteni owonda, monga nyama yankhumba yankhumba kapena mtedza wochuluka kapena batala wa chiponde
• mkaka wopanda mafuta ambiri, monga mkaka wopanda mafuta ambiri, yogati, kapena tchizi
• zipatso ndi ndiwo zamasamba

Tengani masitepe

Kuchita masewera olimbitsa thupi ndikofunikira kuti munthu akhale ndi thanzi labwino la mtima, bwanji osazichita nthawi iliyonse? Kukwera masitepe m'malo chikepe. Paki kumbali yakutali ya malo oimikapo magalimoto. Yendani pa tebulo la mnzanu kuti mukalankhule, m'malo mowatumizira imelo. Sewerani ndi galu wanu kapena ana anu paki, m'malo mongowayang'ana. Chilichonse chochepa chimawonjezera kukhala athanzi.

Anapanga mankhwala abwino

Palibe matsenga omwe amafunikira kuti mupange kapu ya tiyi wobiriwira kapena wakuda. Kumwa kapu imodzi kapena zitatu za tiyi patsiku kungathandize kuchepetsa mavuto amtima, inatero AHA. Mwachitsanzo, imalumikizidwa ndi mitengo yotsika ya angina ndi matenda amtima.

Tsukani mano nthawi zonse

Ukhondo wabwino wam'kamwa umangopangitsa kuti mano anu akhale oyera komanso owala. Malingana ndi chipatala cha Cleveland, kafukufuku wina akusonyeza kuti mabakiteriya omwe amayambitsa matendawa amatha kuopseza matenda a mtima. Ngakhale zofukufukuzo zasakanikirana, palibe vuto lililonse posamalira mano ndi nkhama zanu.

Yendani

Nthawi yotsatira mukadzimva wokhumudwa, wokwiya, kapena wokwiya, yendani pang'ono. Ngakhale kuyenda kwa mphindi zisanu kungakuthandizeni kuchotsa mutu wanu ndikuchepetsa kupsinjika kwanu, komwe kuli koyenera ku thanzi lanu. Kuyenda theka la ola tsiku lililonse ndibwino kuti mukhale ndi thanzi labwino komanso labwino.

Pump ena chitsulo

Kuchita masewera olimbitsa thupi ndikofunika kuti mtima wanu ukhale wathanzi, koma si mtundu wokhawo wolimbitsa thupi womwe muyenera kuchita. Ndikofunikanso kuphatikiza magawo azolimbitsa thupi nthawi zonse. Mukamalimbitsa minofu yambiri, m'pamenenso mumatentha ma calories ambiri. Izi zitha kukuthandizani kuti mukhale wathanzi komanso wathanzi.

Pezani malo anu osangalala

Kuwona dzuwa kungakhale kwabwino kwa mtima wanu, komanso kusangalala kwanu. Malinga ndi Harvard T. H. Chan School of Public Health, kupsinjika kwakanthawi, nkhawa, ndi mkwiyo kumatha kubweretsa chiopsezo chanu chodwala matenda amtima komanso kupwetekedwa mtima. Kukhala ndi malingaliro abwino pa moyo kungakuthandizeni kukhala wathanzi kwanthawi yayitali.