Vuto Lamatenda 7 A Zaumoyo Wamtima

Zamkati

• Chifukwa chomwe muyenera kulingalirira izi
• Tsiku 1: Yendani
• Tsiku 2: Pitani pamlingo
• Tsiku 3: Idyani thanzi la mtima
• Tsiku 4: Kanani chizolowezi cha fodya
• Tsiku 5: Pewani kupsinjika m'njira zopindulitsa
• Tsiku 6: Sankhani nthawi yanu yogona
• Tsiku 7: Tsatirani manambala anu azaumoyo
• Tengera kwina

Zosankha zanu pamoyo zimakhudza matenda anu ashuga

Monga munthu wokhala ndi matenda ashuga amtundu wa 2, muyenera kuti mukudziwa kufunikira kowunika magazi anu shuga, kapena shuga wamagazi. Muyeneranso kukhala ndi zida zokuthandizani kuwongolera, kuphatikiza mankhwala, insulini, komanso zosankha pamoyo wanu.

Koma zomwe mwina simukuzindikira ndikofunikira pakuwunika mosamala magawo ena atatu azaumoyo: kuthamanga kwa magazi, kulemera, ndi cholesterol.

Zosankha za moyo wanu ndizofunikira kwambiri pakusintha mtima wanu wathanzi ndikuchepetsa chiopsezo cha matenda amtima. Kusankha uku ndikudzipereka, osati ntchito yakanthawi imodzi.

Izi 7-Day Heart Health Challenge, yokhala ndi upangiri wothandizidwa ndi akatswiri, idapangidwa kuti izitha kuthana ndi zovuta za anthu omwe ali ndi matenda amtundu wa 2. Izi ndi zisankho zitha kugwiranso ntchito kwa aliyense amene akufuna kukhala ndi moyo wathanzi.

Pa masiku asanu ndi awiri otsatira, muphunzira zakufunika kwa:

• kuchita masewera olimbitsa thupi nthawi zonse
• kudya chakudya chopatsa thanzi
• kuthana ndi kupsinjika
• kugona mokwanira
• kuchepetsa kumwa mowa

Cholinga cha zovuta zamasiku asanu ndi awiriwa ndi kukhazikitsa njira zatsopano, zathanzi labwino m'zochita zanu zomwe zitha kumanga pamaphunziro a tsiku lapitalo. Kuchulukaku kumakhudza kwambiri thanzi la mtima wanu, chiopsezo cha matenda amtima, komanso moyo wanu wautali.

Choyamba, tiyeni tione chifukwa chake vutoli ndilofunika kwambiri kwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri.

Chifukwa chomwe muyenera kulingalirira izi

Anthu omwe ali ndi matenda ashuga atha kudwala matenda amtima, ndikumayamba nawo adakali aang'ono, kuposa omwe alibe matendawa. Kuphatikiza apo, chiopsezo chodwala matenda a mtima kapena sitiroko ndichokwera kwambiri pakati pa omwe ali ndi matenda ashuga kuposa omwe alibe.

"Matenda a mtima ndi omwe amachititsa kuti anthu azidwala matenda ashuga, onsewa 1 ndi mtundu wachiwiri," atero a Marina Basina, MD, katswiri wazamagetsi komanso pulofesa wothandizana ndi zamankhwala ku Stanford University School of Medicine. “Odwala omwe ali ndi mtundu wachiwiri makamaka amayamba kudwala matenda a mtima zaka zambiri asanapezeke ndi matenda ashuga chifukwa amatha kukhala ndi matenda ashuga asanakwane.”

Ngati muli ndi matenda ashuga, mutha kugwira ntchito kuti muteteze mtima wanu momwe mungasamalire manambala anu a shuga. Kulamulira kuthamanga kwa magazi, komanso kuchuluka kwa cholesterol yanu, kungakuthandizeni kuchepetsa zoopsa zomwe zimayambitsa matenda amtima. Ikhozanso kuchepetsa kuwonongeka kwa mitsempha yanu yamagazi ndi mitsempha.

"Yambirani molawirira kuti mupewe matenda amtima," akutero Dr. Basina. "Monga momwe tikudziwira kuchokera kumayeso akulu am'mimba a matenda ashuga, ngati tayamba msanga mokwanira kuti tikwaniritse zonse zomwe zingayambitse matenda a mtima - sikuti amangokhala owongolera matenda ashuga, komanso kuthamanga kwa magazi, cholesterol, zomwe zimayambitsa moyo, kusuta - pamenepo titha kupewa matenda a mtima. ”

Komabe, ngakhale mutakhala ndi zaka zingati kapena mutakhala nthawi yayitali bwanji ndi matenda a shuga a mtundu wachiwiri, mutha kuyamba njira yamoyo wathanzi masiku ano. Yambani ndi tsiku limodzi mwavutoli pansipa.

Tsiku 1: Yendani

Yendani mphindi 30.

Kuchita masewera olimbitsa thupi ndi maziko a moyo wathanzi, kaya uli ndi matenda ashuga kapena ayi. Ngati muli ndi ma prediabetes, kuchita masewera olimbitsa thupi nthawi zonse kumatha kuthandizira kukhazikika ndikuchepetsa kuyambika kwa matenda amtundu wa 2. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kuwonongeka kwa mitsempha yamagazi ndi mtima wanu wamtima.

Kuchita masewera olimbitsa thupi, a Dr. Basina akuti, ndi okwera. Kuyenda pang'onopang'ono tsiku lonse kumatha kukhala kopindulitsa monga kuchita masewera olimbitsa thupi. “Kuchita masewera olimbitsa thupi kuli bwino kuposa chilichonse. Ngakhale kuphatikiza mphindi 5 mpaka 10 kungakhale kothandiza, ”akutero Dr. Basina. American Heart Association imalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30 masiku 5 pasabata.

Zinthu zingapo zolimbitsa thupi zofunika kukumbukira:

• Limbikitsani mtima wanu. "Simukufuna kuyenda pang'onopang'ono," akutero Dr. Basina. Muyenera kutenga mayendedwe kotero mtima wanu umatero, nanunso. Koma, ngati mulibe mpweya wambiri kotero kuti simungathe kucheza pang'ono ndi wina pafupi nanu, mutha kukhala kuti mukudzikakamiza kwambiri.
• Ikani cholinga chotsatira. Ma Pedometer kapena olondola olimbitsa thupi ndiotsika mtengo komanso osavuta kudina ndi kuvala. Amatha kukupatsani lingaliro la kuchuluka kwa zomwe mukusuntha kuti mutha kudziikira zolinga tsiku lililonse. Konzekerani kufikira masitepe 5,000 poyamba, kenako pitirizani mpaka 10,000.
• Musaiwale kulimbitsa sitima. Kuchita masewera olimbitsa thupi sikutanthauza cardio. Kuphunzitsa minofu kumatha kukupatsani mphamvu zambiri, kusintha shuga kwa thupi lanu, ndikulimbikitsanso mtima wanu, komanso.

Tsiku 2: Pitani pamlingo

Dziyeretseni nokha.

"Kunenepa kwambiri kumawonjezera chiopsezo cha matenda amtima," akutero Dr. Basina. "Kulemera kwambiri kumabweretsa zinthu zomwe zimawonjezera mwayi wamatenda amtima - kuthamanga kwa magazi, cholesterol, komanso kuwonongeka kwa matenda ashuga."

Zinthu zingapo zofunika kukumbukira:

• Onetsetsani kulemera kwanu pafupipafupi. Kuchuluka kamodzi pamlungu, akutero Dr. Basina. Nthawi zina, dokotala wanu amatha kukupemphani kuti muwone kulemera kwanu pafupipafupi.
• Mndandanda wamagulu anu (BMI) ndiwotsogolera. BMI yayikulu imawonjezera ngozi zathanzi ndikuwonjezeranso pachiwopsezo cha matenda amtima. Kudziwa zanu kungakuthandizeni kupanga pulani yoti muchepetse. anu kuti muwone gulu lomwe mumagwera. BMI yathanzi ndi 20 mpaka 25.
• Zotayika zazing'ono ndizazikulu. Muyamba kuwona kusintha ngakhale mutataya mapaundi ochepa. Dr. Basina anati: "Kuchepetsa thupi kwa 3 mpaka 5% kumathandizira kuchepetsa cholesterol kapena triglycerides, komanso shuga m'magazi."

Tsiku 3: Idyani thanzi la mtima

Konzani sabata la chakudya chopatsa thanzi ndikupita kukagula.

Ngakhale ofufuza sanathe kusankha pachakudya chimodzi chomwe ndi njira yabwino kwambiri yathanzi kwa anthu omwe ali ndi matenda ashuga, Dr. Basina akuti apeza ma takeaways ofunikira omwe akukhudza gulu lonse.

Zakudya zomwe muyenera kuchepetsa:

• Mafuta okhuta. Izi zimaphatikizapo mkaka, nyama yofiira, ndi mafuta azinyama.
• Mafuta opangira opangira. Zitsanzo ndi margarine, zinthu zophika, ndi chakudya chokazinga.
• Mowa. Kumwa mowa pang'ono ndikwabwino, koma pang'ono pang'ono, akutero Dr. Basina. Mowa umatha kukhala ndi ma calories owonjezera ndipo umathandizira kudya kwathunthu kwama caloriki.

Zakudya zomwe mungalandire:

• Zakudya zopanda mafuta ochepa. Izi zimaphatikizapo mbewu zonse, ndiwo zamasamba, ndi masamba obiriwira.
• Zipatso ndi ndiwo zamasamba. "Zipatso zimakhala ndi shuga wambiri," akutero Dr. Basina, komabe mutha kudya magawo angapo tsiku lililonse.
• Nsomba. Konzekerani magawo awiri pamlungu. Zomwe mungasankhe kwambiri ndi nsomba, nsomba, ndi nsomba zam'madzi.
• Mafuta osakwaniritsidwa. Zitsanzo zake ndi monga avocado, maolivi, mtedza, soymilk, mbewu, ndi mafuta a nsomba.

Ngati mungafune chakudya choyenera kuti mudzayankhe mlandu, a Dr. Basina ati zakudya za ku Mediterranean ndi Zakudya Zakudya Zoyimitsira Kutaya Matenda Oopsa (DASH) ndi zitsanzo zabwino za zakudya zomwe zimakwaniritsa zambiri za izi. Zakudya zaku Mediterranean zimangoyang'ana pachakudya chodyera chomera, ndipo chakudya cha DASH chimathandizira kuwongolera gawo ndikuchepetsa kudya kwa sodium.

Tsiku 4: Kanani chizolowezi cha fodya

Mukasuta fodya, pangani dongosolo loti musiye.

Dr. Basina anati: "Kusiya kusuta kumachepetsa chiopsezo cha matenda a mtima, sitiroko, matenda amitsempha, matenda a impso, matenda amaso, ndi kudulidwa."

Simuyenera kusuta paketi patsiku kuti muwone zoopsa, akuwonjezera. Ngakhale kusuta pagulu m'malo omwera mowa ndi odyera kumatha kukulitsa chiopsezo cha matenda amtima.

Malangizo ofunikira pakusiya kusuta:

• Pezani thandizo. Lankhulani ndi dokotala wanu za mankhwala omwe mungapeze, kuphatikizapo mankhwala akuchipatala, omwe angakuthandizeni kusiya.
• Sizovuta nthawi zonse. "Ndizovuta kusiya kusuta kwa anthu ambiri, "akutero Dr. Basina. Koma sizitanthauza kuti simuyenera kuyesa. Akuti chinthu chabwino kwambiri chomwe mungachite ndikupanga dongosolo ndikupanga njira yothandizira kuti ikulimbikitseni.
• Yesani, yesaninso. Kafukufuku wina adapeza kuti wosuta wamba amayesetsa kusiya kusuta nthawi zopitilira 30 asanapambane. Zowonadi, Centers for Disease Control and Prevention (CDC) imati za omwe amasuta achikulire akuti akufuna kusiya kwathunthu. Oposa theka ayesapo kusiya kamodzi.

Thupi lanu lidzakuthandizani kuchira pazaka zambiri zakusuta komwe kunayambitsidwa ndi utsi, akutero Dr. Basina. M'malo mwake, pasanathe chaka, chiopsezo chanu chodwala matenda amtima chimatsika kwa munthu amene amasuta. Zaka khumi ndi zisanu mutasiya kusuta, chiopsezo chanu ndi.

Tsiku 5: Pewani kupsinjika m'njira zopindulitsa

Pezani zochitika zomwe zimakupumulitsani ndikuzichita.

"Tikapanikizika, timatulutsa mahomoni opanikizika omwe amachepetsa mitsempha yamagazi, kotero kwa munthu yemwe anali kale ndi matenda oopsa omwe sanayendetsedwe bwino, amatha kukweza magazi kukhala owopsa," akutero Dr. Basina.

Sikuti kupanikizika kokha kumakweza shuga wamagazi ndi kuthamanga kwa magazi, komanso kumatha kukulitsa kutupa ndikuwonjezera mwayi wanu wokhala ndi vuto la mtima kapena sitiroko.

Kuti muchepetse kupsinjika kwanu, mutha kuyamba kudya kwambiri, kusuta, kumwa, kapena kukwiyira ena. Koma izi si njira zathanzi zomwe mungachite kuti mukhalebe athanzi kapena athanzi.

M'malo mwake, a Dr. Basina akukulimbikitsani kuti mupange njira ina yothanirana ndi kupsinjika.

Zina mwazochepetsa nkhawa zomwe mungayesere ndi monga:

• kuchita masewera olimbitsa thupi
• dimba
• kupuma kwakukulu
• kuchita yoga
• kupita kokayenda
• kusinkhasinkha
• kumvetsera nyimbo zomwe mumakonda
• kugwira ntchito yomwe mumakonda
• kuyeretsa
• kujambula
• zosangalatsa

Tsiku 6: Sankhani nthawi yanu yogona

Fikani molawirira kuti mugone maola asanu ndi awiri kapena asanu ndi anayi.

Kugona kumawoneka ngati kovuta ngati mukukhala ndi nthawi yofikira, ana okangalika, komanso maulendo ataliatali. Koma ikhoza kukhala imodzi mwanjira zabwino kwambiri zokulitsira thanzi la mtima wanu.

"Tikuwona nthawi zonse kuti ngati munthu sagona bwino usiku, amachulukitsa kuthamanga kwa magazi ndi shuga m'magazi. Amakonda kudya ma calories ambiri komanso kunenepa ndi kugona tulo, nawonso, ”akutero.

Nazi njira zina zopezera ukhondo wogona mokwanira:

• Khazikitsani ndandanda. Sankhani dongosolo lomwe lingakwaniritse zosowa zanu ndi banja lanu ndikulolani kuti mugone maola asanu ndi awiri kapena asanu ndi anayi. Khalani monga momwe mungathere, ngakhale kumapeto kwa sabata komanso poyenda.
• Pangani chizolowezi. Dr. Basina akuganiza kuti mupeze zochitika zomwe zingakuthandizeni kutsika mphepo musanagone: "Werengani masamba ochepa kapena muyende kaye musanagone," akutero, "kapena muzimwa tiyi wazitsamba musanagone. Chinsinsi ndikubwera ndi chizolowezi chomwe thupi limamva kuti likhala nthawi yanga yogona. "
• Onani dokotala wanu. Ngati mutagona maola asanu ndi awiri kapena asanu ndi anayi koma simukumva kutsitsimutsidwa, bweretsani dokotala wanu nthawi yomwe mudzakumane nawo. Mutha kukhala ndi matenda omwe amakhudza kugona kwanu.

Tsiku 7: Tsatirani manambala anu azaumoyo

Yambani tsikulo laumoyo.

Mutha kutsata kale manambala a magazi anu tsiku lililonse kapena kangapo tsiku lililonse. Ndicho gawo lofunikira la chisamaliro chanu. Koma tsopano, itha kukhala nthawi yoti muyambe kutsatira manambala atatu omwe amakuwuzani za thanzi la mtima wanu: magazi anu, hemoglobin A1c, ndi cholesterol.

Funsani dokotala wanu kuti abwereze manambala anu kuti muwalembere nthawi yomwe mwasankhidwa. Komanso, kambiranani nawo za njira zomwe mungayezere milingo iyi kunyumba. Angakulimbikitseni kuyang'anira kuthamanga kwa magazi kunyumba kosavuta kugwiritsa ntchito komanso kotchipa.

Ngati simukuyang'ana manambalawa pafupipafupi, ndikosavuta kuchoka pazolinga zomwe mukufuna.

"Hemoglobin A1c ya 7 peresenti kapena yocheperako ndiye yomwe ambiri mwa anthu omwe ali ndi matenda ashuga," akutero Dr. Basina. Cholinga cha kuthamanga kwa magazi kwa anthu ambiri omwe ali ndi matenda ashuga, akuwonjezera kuti, chili pansi pa 130/80 mmHg, koma chitha kutsika kwa anthu ena. Ponena za lipoprotein (LDL), kapena cholesterol "choyipa", chandamalecho sichichepera 100 mg / dL mwa ambiri koma osakwana 70 mg / dL mwa iwo omwe ali ndi mbiri ya matenda amtima, sitiroko, kapena matenda ochepetsa magazi.

Zolemba zanu zathanzi zitha kuphatikizaponso zolemba zamomwe mumamvera tsiku lililonse, kuchuluka kwa masewera olimbitsa thupi omwe mudachita, komanso zakudya zomwe mudadya. Izi zitha kukuthandizani kuti mukhale ndi zolinga zanu ndikuwonetsani kuchuluka kwa zomwe mwasintha pakapita nthawi.

Tengera kwina

Pambuyo pa sabata limodzi kuti mupange kusintha kumeneku, muli kale paulendo wopita kumoyo wathanzi wokhala ndi matenda ashuga amtundu wa 2. Kumbukirani kuti zosankhazi zimafunikira kudzipereka kwakanthawi kuti muwone bwino pamitima yanu. Osataya mtima ngati mwaphonya tsiku kapena kuyiwala ntchito. Mutha kuyesanso nthawi zonse.