Ososayensi bakholelwa ukuthi ngaphezu kwezingu-60% zesimo senhliziyo yethu kuxhomeke endleleni yethu yokuphila. Abantu banamuhla baqala ukuhamba kancane, banamathuba amaningi okuphucula izimpilo zabo. Amakhompiyutha, amakhasimende asekhaya asekhaya, ngisho nezindinganiso zethelevishini - konke okudalwe ukuze kuphile kube lula, futhi imizamo yalokhu yayidinga kancane. Izingane zanamuhla azisadlali emgwaqweni - kakade "aziphuzi". Bachitha sonke isikhathi sabo samahhala badlala imidlalo yekhompiyutha, bahambise kancane futhi badle ukudla kwama-carcinogenic - imikhiqizo ephelile, ama-chips kanye ne-cola. Ngokomphumela kakade ku-5% kwentsha kunezinkinga ngenhliziyo! Kodwa hhayi lezi zinto kuphela ezingabangela ukuhlasela kwenhliziyo noma ezinye izifo zesimiso senhliziyo. Kunezinye ezingakwazi futhi okufanele zithonywe. Yilokho ongakwenza ukuze ungaguli.
Ungakhohlwa ngesidlo sasekuseni
Njengoba ucwaningi ososayensi befakazela, abantu abangenawo isidlo sasekuseni ekuseni banesilinganiso esiphakeme se-"LDL" ye-cholesterol ye-LDL. Ngakho-ke zama ukuvuka kancane kunokujwayelekile ukuba ube nesidla ngaphambi kokuba ushiye umsebenzi. Uma ngale ndlela uzama ukulandela ukudla - akuyize! Ukuze uthole ukudla kwasekuseni, ungadla cishe noma yini, ngeke uphile. Imvelo ikwazi ukulungisa yonke into ibe yizici ezihlanzekile, ikakhulukazi uma phakathi nosuku osebenzayo.
Ungabhemi!
I-Nicotine yisitha esikhulu sezindle zegazi nenhliziyo. Ngokwesayensi kutholakale ukuthi ukubhema abantu kusengozini ye-infarction ye-myocardial izikhathi eziningana ngaphezu kwabangabhemi. Eminyakeni emibili, njengoba ushiya ukubhema, ingozi yokuhlaselwa inhliziyo iyancishiswa ngesigamu, futhi eminyakeni eyishumi iyolingana nezingozi zabantu abangakaze babheme. Ngakho-ke, uma ungayekanga ukubhema okwamanje, yenzeni. Ukuphumula okucabangelayo okuvela kugwayi akufanelekile ukunciphisa kakhulu impilo yakho.
Yidla inhlanzi eningi
Yidla izinhlanzi okungenani kabili ngesonto, ngoba kusezingeni nebhotela, isibindi, amaqanda kanye nobisi ngumthombo ocebile kakhulu wevithamini D. Ososayensi baye bathola maduzane ukuthi ukungabi nalutho kwaleli vithamini emzimbeni kunomthelela ekuthuthukiseni ukuhluleka kwenhliziyo. Kufanele kufakwe ekudleni. I-vitamin D ecebile kakhulu yizinhlanzi ezinamafutha, njenge-mackerel, i-herring ne-saumon. Ungathatha futhi amafutha amaningi okudoba ngama-capsules. Izingane ezineminyaka engaphansi kwengu-10 zivele zibalulekile.
Lahla isisindo esiningi
Lokhu kubaluleke kakhulu, ngoba ngekhilogi ngayinye eyengeziwe izinga lokushaya kwenhliziyo landa. Umthwalo owenziwe kuwo uyanda, okuyinto eyithinta impilo yonke. Kungcono ukusebenzisa ukudla okuphansi kwekhalori, ocebile ngemifino, izithelo kanye nezinhlamvu. Khumbula ukuthi into ebaluleke kakhulu ukuqaphela amaswidi nemikhiqizo equkethe amafutha ezilwane. Futhi ungakhohlwa ukuthi ukulahlekelwa isisindo ngokushesha (ngaphezu kuka 2 kg ngenyanga) nakho kuyingozi enhliziyweni, kanye nokuthola isisindo esiningi. Qaphela ukudla okulungile bese ulahla amakhilogremu engeziwe.
Nciphisa izinga lokucindezeleka
Uma uhlala ekucindezelekeni nokucindezeleka okuqhubekayo, umzimba wakho ukhiqiza inani eliphakeme le-adrenaline ne-cortisol. Lezi zinto zithinta inhliziyo - iqala ukusebenza ngokushesha, isigqi sayo siphukile. Ngakho zize wena! Lahla ukucindezeleka okungadingekile bese uzama ukuthatha izinto kalula. Funda ukuphumula. Uma uzizwa ukhathele - wehla kancane, uphazamiseke ezinkingeni, phumula. Zama i-yoga noma uzindle. Ochwepheshe bathi akukho ndlela ephumelelayo yokulungisa izinzwa nokusekela inhliziyo.
Hambisa!
Akudingekile ukuba uhlanganyele emidlalweni yezemidlalo, uzihlukumeze noma ugijime ekuseni ngaphambi kokulahlekelwa ukushayela kwakho. Ngokuphambene nalokho - konke lokhu kungakulimaza kuphela. Ngikholelwa, cishe akukho muntu onempilo phakathi kwabantu bezemidlalo. Ukuzivocavoca umzimba okuvamile kungakusiza ukugcina inhliziyo nenemisindo yegazi inomumo. Ukuhamba ngezinsuku zonke zokuhamba ngehora, ukubhukuda noma ukuhamba ngebhayisikili kuyindlela engcono kakhulu yokuthatha isikhathi sakho samahhala. Konke lokhu kunomthelela ekuqedeni i-cholesterol "engalungile" (i-LDL) emzimbeni, ukukhulisa izinga "lokuhle" (i-HDL). Ngaphezu kwalokho, ngomsebenzi ojwayelekile, ngeke ube nengozi yomshuwalense - imbangela enkulu yezifo zenhliziyo.
Yiya kudokotela wamazinyo
Lokhu ngeke nje kugcine ukumamatheka kwakho okwedlula isikhathi eside, kodwa kuzosiza inhliziyo yakho. Ubuza, yikuphi ukuxhumana phakathi kwenhliziyo enempilo, izitsha ezihlanzekile namazinyo ahlanzekile kahle? Kuvela, okuqondile kakhulu. Kwabonakala ukuthi abesifazane abaphethwe izifo ze-periodontal bangase bahlushwa isifo senhliziyo yesisu kunabesifazane abanamazinyo enempilo. Qinisekisa, okungenani kabili ngonyaka, ukuvakashela udokotela wamazinyo. Ngaphezu kwalokho, kusadingeka ukwenza, ngisho noma inhliziyo yakho inempilo ngokuphelele.
Phuza amafutha omnqumo
Ososayensi baye babalwa ukuthi ukudla amagramu ambalwa nje wamafutha yemifino ngosuku kunciphisa i-cholesterol ngamaphesenti angu-10. Ngokuhambisana nalokhu, ingozi yesifo senhliziyo isicishe ibe yincenye! Thatha i-ovuniva yamafutha omnqumo (inikeza umphumela omuhle kakhulu wamafutha ngosuku) ngesikhathi esifanayo kuzokwenza ngcono ukugaya.
Ungakhohlwa Mayelana Nokuvuna
Isipinashi, i-sorrel, i-lettuce iyindlela ephumelela kakhulu yokuvikelwa ngokumelene ne-homocysteine - i-amino acid enobudlova, eyenziwa emzimbeni wakho ngaphansi kwezimo ezithile. Ukhiwa uma udla inyama eningi, uphuze izinkomishi ezimbalwa zekhofi ngosuku bese ubhema ugwayi. Futhi izinga layo eliphakeme (ngaphezu kuka-10 μmol ngelitha legazi ngalinye) liyingozi enhliziyweni njengezinga "cholesterol" elibi "(elibi").
Funda izinkondlo
Ososayensi bathole ukuthi izinkondlo zokufunda zilawula ukuphefumula, ziqeda ukuqina komzimba, zilondoloze impilo ye-vascular. Inhliziyo iyashaya ngokushelela, ibe yisigqi se-syllable yevesi. Noma kunjalo, lokhu kwenzeka uma ukufunda kuqhubeka okungenani imizuzu engu-30. Futhi funda izinkondlo ngokuzwakalayo ngokwengeziwe ukuzilawula-ukulawula ukuphefumula. Ukulalela izinkondlo nakho kuyasiza, ikakhulukazi ezinganeni.
Ucwaningo olubalulekile
Inhliziyo ifana nemoto yokunethezeka - idinga ukubuyekezwa njalo. Nasi ukuhlolwa okuzovumela ukuhlola ngesikhathi esifanele nokuphatha kahle izinkinga zenhliziyo.
Izinga le-cholesterol - hlola njalo ngonyaka. Ikakhulukazi ukuqinisa ukulandela kulandela emva kweminyaka engama-40. Izinga layo legazi akufanele lidlule 200 mg%. Ngesikhathi esifanayo, izinga eliphezulu le-cholesterol "elibi" alingekho kuka-135 mg%, futhi "lihle" - hhayi ngaphansi kwama-35 mg%.
Ukucindezela komuthi - kulinganisa okungenani kabili ngonyaka. Umfutho wegazi ophezulu kakhulu (ngaphezu kuka 140/90 mmHg) uyingozi enhliziyweni. Esimweni esinjalo, kufanele sisebenze ngendlela eqinisiwe futhi, ngokufanele, ukusebenza kwayo kubi kakhulu.
I-Electrocardiogram (ECG) - qhubeka uyenza kanye ngonyaka. Lokhu kuhlolwa kwenziwa ngokushesha futhi kuvumela ukuveza ukumiswa okungajwayelekile kwe-myocardium.
Ukuhlolwa kwe-CRP - ezigulini ezisengozini ye-atherosclerosis, lokhu kuhlolwa kuyadingeka. Lokhu kuhlaziywa kweprotheyini esebenzayo ka-C. Amazinga ayo egazi aphezulu akhombisa ukuvuvukala kwemithambo ye-coronary, okuholela engozini yokuhlaselwa yinhliziyo.