5 makhalidwe amenewa adzapindula mtima wanu

Kodi si chisokonezo ndi mtima wanga. Malinga ndi College American wa Cardiology, matenda a mtima amakwiya 30% ya imfa mu dziko ndi kukhala chifukwa utsogoleri wa imfa mu United States. Kukhala mbali ya zochitika izi amapha akhoza kukhala wophweka kutsatira makhalidwe angapo wathanzi.

Baibulo la chakudya chanu ndi moyo - njira yabwino kuthana matenda a mtima.

1. thanzi CHIKWANGWANI

The CHIKWANGWANI zili mankhwala ena, osati zodabwitsa chimbudzi athu, komanso kuli ndi ubwino pa mtima.

Kodi zimenezi zimachitika? Ndi mfundo yaikulu, amapezeka mbewu wathanzi lonse, kumathandiza thupi pokana mafuta kofunikira kwambiri, matenda a mtima, sitiroko, kunenepa ndi mtundu shuga 2. Ndipotu, kafukufuku pa yunivesite ya Leeds mu 2013, anapeza kuti chiopsezo cha matenda a mtima kwambiri yafupika iliyonse magalamu seveni CHIKWANGWANI kudyedwa. Izi ziyenera kulimbikitsa inu kudya antioxidant kulemera mbatata, organic nyemba edamama ndi zina zambiri.

2. Phatikizani mu zakudya mafuta wathanzi

Kafukufuku kofalitsidwa ndi Magaziniyi British, anapeza kuti m'malo ano zimalimbikitsa mafuta wathanzi mafuta polyunsaturated, chimanga ndi mapuloteni masamba angalimbitse minofu mtima ndi kuchepetsa kufala kwa matenda a mtima. Kukazinga nsomba zakutchire nkhomaliro kapena kulolerana mu zakudya walnuts - njira zokoma kulimbana matenda a mtima.

3. Khalani ndi moyo yogwira

"Ziribe kanthu kuchuluka thupi ntchito inu mumatenga kukhala yaitali mu malo atakhala akhoza kungasokoneze thanzi la ziwiya mtima ndi magazi," - anafotokoza Deborah Rohm Young, Ph.D., mkulu wa kafukufuku khalidwe pa Kaiser Permanente Southern California. Muyenera osatsagana timu kusambira kuti thanzi labwino mtima. Daily theka la ora ntchito za mwamphamvu sing'anga chingatithandize kuwonjezera utumiki wa mumtima.

4. Muzisinkhasinkha

Ngakhale tanthauzo kugwirizana pakati pa maganizo ndi matenda a mtima ayenera kufufuza kwambiri, kulowa zinthu zambiri zosasangalatsa kungawononge kwambiri boma anu m'maganizo. "Pamene kupanikizika kwambiri, akhoza kuthandiza kukweza kuthamanga kwa magazi, chitukuko cha mphumu ndi zilonda," - anafotokoza Ernesto L. Schiffrin, mkulu dokotala wa Ayuda Hospital General dzina la Bwana Mortimer B. Davis ku Montreal.

5. Kodi musasute

bongo ichi, monga kusuta fodya, ndi udindo pafupifupi mwana mmodzi mwa imfa zisanu m'chilimwe mu United States ndi kutsogolera chingakhoze imfa ndi matenda a mtima pa dziko. Chabe chitukumula ochepa zikhoza mapangidwe zolengeza mu mitsempha yanu, kenako ikamauma ndi kukuchepetsa magazi kwa mtima ndi ziwalo zina. Kusuta amapweteka mtima minofu, kuchepetsa mafuta m'thupi ndi bwino magazi.