Momwe Mungapewere Matenda a Mtima

Zamkati

• Chidule
• Kodi ndizomwe zimayambitsa matenda amtima zomwe sindingathe kuzisintha?
• Kodi ndingatani kuti ndichepetse matenda anga amtima?

Chidule

Matenda a mtima ndi omwe amafala kwambiri ku United States. Ndichonso chachikulu chomwe chimayambitsa kulumala. Pali zinthu zambiri zomwe zingabweretse chiopsezo cha matenda amtima. Amatchedwa zoopsa. Ena mwa iwo simungathe kuwongolera, koma pali ambiri omwe mungathe kuwongolera. Kuphunzira za iwo kumachepetsa chiopsezo chanu chodwala matenda amtima.

Kodi ndizomwe zimayambitsa matenda amtima zomwe sindingathe kuzisintha?

• Zaka. Chiwopsezo chodwala matenda amtima chimakula mukamakula. Amuna azaka 45 kapena kupitilira ndipo azaka 55 azaka zapakati amakhala pachiwopsezo chachikulu.


• Kugonana. Zina mwaziwopsezo zimatha kukhudza chiwopsezo cha matenda amtima mosiyana mwa akazi kuposa amuna. Mwachitsanzo, estrogen imapatsa amayi chitetezo china ku matenda amtima, koma matenda ashuga amakulitsa chiwopsezo cha matenda amtima mwa azimayi kuposa amuna.


• Mtundu kapena mtundu. Magulu ena ali pachiwopsezo chachikulu kuposa ena. Anthu aku Africa aku America ali ndi mwayi wambiri kuposa azungu kukhala ndi matenda amtima, pomwe aku America aku Puerto Rico sangakhale nawo. Magulu ena aku Asia, monga East Asia, ali ndi mitengo yotsika, koma aku South Asiya ali ndi mitengo yokwera.


• Mbiri ya banja. Muli pachiwopsezo chachikulu ngati muli ndi wachibale wapafupi yemwe anali ndi matenda amtima adakali aang'ono.

Kodi ndingatani kuti ndichepetse matenda anga amtima?

Mwamwayi, pali zinthu zambiri zomwe mungachite kuti muchepetse mwayi wanu wodwala matenda amtima:

• Onetsetsani kuthamanga kwa magazi. Kuthamanga kwa magazi ndichowopsa chachikulu cha matenda amtima. Ndikofunika kuti magazi anu ayesedwe pafupipafupi - kamodzi pachaka kwa achikulire ambiri, komanso nthawi zambiri ngati muli ndi kuthamanga kwa magazi. Chitani zinthu, kuphatikiza kusintha kwa moyo, kuti muchepetse kuthamanga kwa magazi.


• Sungani kuchuluka kwama cholesterol anu ndi triglyceride. Kuchuluka kwa mafuta m'thupi kumatha kutseka mitsempha yanu ndikuwonjezera chiopsezo chanu chamatenda am'mimba ndi matenda amtima. Kusintha kwa moyo ndi mankhwala (ngati zingafunike) kumatha kutsitsa cholesterol yanu. Triglycerides ndi mtundu wina wamafuta wamagazi. Kuchuluka kwa ma triglycerides kumathandizanso kuti chiwopsezo cha matenda amitsempha, makamaka azimayi.


• Khalani pa thupi lolemera. Kulemera kwambiri kapena kunenepa kwambiri kumatha kuwonjezera chiopsezo cha matenda amtima. Izi zili choncho makamaka chifukwa chokhudzana ndi matenda ena amtima, kuphatikizapo cholesterol yamagazi ndi milingo ya triglyceride, kuthamanga kwa magazi, ndi matenda ashuga. Kulamulira kulemera kwanu kumachepetsa zoopsa izi.


• Idyani chakudya chopatsa thanzi. Yesetsani kuchepetsa mafuta odzaza, zakudya zokhala ndi sodium yambiri, komanso shuga wowonjezera. Idyani zipatso zambiri, ndiwo zamasamba, ndi mbewu zonse. Zakudya za DASH ndi chitsanzo cha dongosolo lakudya lomwe lingakuthandizeni kuchepetsa kuthamanga kwa magazi ndi cholesterol, zinthu ziwiri zomwe zingachepetse chiopsezo cha matenda amtima.


• Muzichita masewera olimbitsa thupi nthawi zonse. Kuchita masewera olimbitsa thupi kuli ndi maubwino ambiri, kuphatikiza kulimbitsa mtima wanu ndikuwongolera kuyenda kwanu. Itha kukuthandizaninso kuti mukhale ndi kunenepa kwambiri ndikuchepetsa cholesterol komanso kuthamanga kwa magazi. Zonsezi zimachepetsa chiopsezo cha matenda amtima.


• Chepetsani mowa. Kumwa mowa kwambiri kumakweza magazi anu. Imawonjezeranso ma calories owonjezera, omwe angayambitse kunenepa. Zonsezi zimakulitsa chiopsezo cha matenda amtima. Amuna sayenera kumwa zakumwa zoledzeretsa zosapitilira ziwiri patsiku, ndipo azimayi sayenera kumwa kuposa kamodzi.


• Osasuta. Kusuta ndudu kumakweza kuthamanga kwa magazi kwanu ndipo kumakuyikani pachiwopsezo chachikulu chodwala matenda a mtima ndi sitiroko. Ngati simusuta, musayambe. Mukasuta, kusiya kumachepetsa chiopsezo cha matenda amtima. Mutha kuyankhulana ndi omwe amakuthandizani kuti mupeze njira yabwino yosiyira kusuta.


• Sinthani nkhawa. Kupsinjika kumalumikizidwa ndi matenda amtima m'njira zambiri. Itha kukulitsa kuthamanga kwa magazi. Kupsinjika kwakukulu kumatha kukhala "kuyambitsa" kwa matenda amtima. Komanso, njira zina zodziwika zolimbanirana ndi kupsinjika, monga kudya kwambiri, kumwa kwambiri, ndikusuta, ndizoyipa pamtima panu. Njira zina zothanirana ndi kupsinjika kwanu ndi monga kuchita masewera olimbitsa thupi, kumvera nyimbo, kuyang'ana pazinthu bata kapena mtendere, ndikusinkhasinkha.


• Sinthani matenda ashuga. Kukhala ndi matenda a shuga kumawonjezera chiopsezo chanu chodwala matenda a shuga.Izi ndichifukwa choti pakapita nthawi, shuga wambiri m'magazi amatha kuwononga mitsempha yanu komanso mitsempha yomwe imayang'anira mtima wanu komanso mitsempha yamagazi. Chifukwa chake, ndikofunikira kukayezetsa matenda ashuga, ndipo ngati muli nawo, kuti muzitha kuwongolera.


• Onetsetsani kuti mukugona mokwanira. Ngati simugona mokwanira, mumayambitsa chiopsezo cha kuthamanga kwa magazi, kunenepa kwambiri, komanso matenda ashuga. Zinthu zitatuzi zitha kudzetsa chiopsezo cha matenda amtima. Akuluakulu ambiri amafunika kugona maola 7 mpaka 9 usiku uliwonse. Onetsetsani kuti muli ndi zizolowezi zabwino zogona. Ngati mumakhala ndi mavuto ogona pafupipafupi, funsani omwe akukuthandizani. Vuto limodzi, kugona tulo, kumapangitsa anthu kuti asiye kupuma kangapo akagona. Izi zimasokoneza kuthekera kwanu kuti mupumule bwino ndipo zitha kubweretsa chiopsezo cha matenda amtima. Ngati mukuganiza kuti mwina mungakhale nawo, funsani adotolo za kafukufuku wogona. Ndipo ngati mukudwala matenda obanika kutulo, onetsetsani kuti mukulandira mankhwala.

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