Kodi mumadziwa kuti mtima wanu ndi uti? Yankho limenelo lingakhale losavuta. Pali mwayi wabwino kuti mtima wako ukula mofulumira kuposa iwe.
Malingana ndi US Centers for Disease Control and Prevention, theka la amuna akulu ndi 20 peresenti ya akazi akuluakulu m'dziko lino ali ndi mtima womwe uli ndi zaka zisanu kuposa zaka zawo. Mu anthu akuda, kusiyana kwake kuli zaka 11.
Chifukwa chiyani nkhaniyi? Chifukwa chakuti "wamkulu" mtima wanu, amachititsa kuti chiopsezo chanu cha mtima, kupwetekedwa mtima ("ubongo"), ndi mavuto ena okhudzana ndi vutoli. Mitima yokalamba imakhala ndi mitsempha yowopsya komanso yowonongeka, yowumitsa komanso yowumitsa minofu, zosawonongeka mu kayendedwe kabwino, komanso ma valve osagwira ntchito.
N'chiyani Chimapangitsa Mtima Kukhala "Wakale"?
Ngakhale ma jini angapereke, ndizifukwa zoopsa za matenda a mtima zomwe zimayambitsa mtima kuti ufike msinkhu. Zowopsa kwambiri zomwe muli nazo, ndipo pamene zimakhala zovuta kwambiri, wamkulu mtima wanu ndi. Ngakhale zina mwa izi sizingasinthidwe, ambiri ali pansi pa ulamuliro wanu. Zinthu izi zimaphatikizapo:
- Nthawi ya nthawi. Vuto la matenda a mtima limayamba kuwuka pambuyo pa zaka 55 pamene mitsempha ya mitsempha imayamba kuuma ndipo chida chokhala ndi moyo m'kati mwake chimayamba kusokoneza kuthamanga kwa magazi.
- Gender. Amuna amatenga matenda a mtima pafupi zaka 10 m'mbuyomu mu moyo kuposa akazi. Azimayi amatha kutetezedwa ndi estrogen mpaka atatha kusamba-pamene mtima wawo umakhala woopsa kufikira wa munthu.
- Mbiri ya banja. Matenda a mtima wanu amawonjezeka ngati abambo anu kapena mchimwene wanu atapezeka kuti ali nawo musanafike zaka 55 kapena amayi kapena mlongo wanu asanakwanitse zaka 65.
- Kuthamanga kwa magazi. Mibadwo yanu yamtima monga kuthamanga kwa magazi kukupitirira 120/80 mm Hg.
- Cholesterol. Zimakwera mlingo wa cholesterol, wachikulire mtima wako.
- Kusuta . Kuchuluka kwa fodya kumabweretsa chiopsezo cha mtima. Ngakhale kutsekemera kwa utsi wothandizira kungakhale koopsa.
- Kulemera . Kulemera kwina kuli kovuta pamtima mwanu.
- Matenda a shuga. Kukhala ndi matenda a shuga kapena prediabetes kumakuika pangozi yaikulu ya mavuto a mtima.
Bweretsani Chovala Pamtima Mwanu
Kukalamba sikukutanthauza kuti simungakhale ndi moyo wathanzi. Simunakalambe kwambiri kuti musachepetse mavuto anu-ndi zaka za mtima wanu. Nazi zinthu zisanu ndi ziwiri zomwe mungachite kuti mtima wanu upitirire:
1. Pewani matenda aakulu kapena zikhalidwe. Mavuto ambiri okalamba amakhala ndi mtima ndi mitsempha yawo zimayambitsidwa ndi matenda ena okhudzana ndi ukalamba, osati kukalamba. Mwachitsanzo, si zachilendo kukhala ndi kuthamanga kwambiri kwa magazi pamene muli ndi zaka zambiri-ndipo izi ndizoopsa zomwe zimayambitsa matenda a mtima.
Kusunga kupanikizika kwanu kwa magazi mufupipafupi kungachepetse chiopsezo chanu. Chimodzimodzinso chimapita ku matenda a shuga ndi kutsika kwa cholesterol. Matenda ena, monga matenda a chithokomiro, ndi mankhwala ena angafooketse mtima. Yesetsani kufufuza nthawi zonse, tsatirani ndondomeko ya mankhwala ya dokotala wanu, ndipo mutenge mankhwala anu monga momwe mwafunira.
2. Pitirizani kulemera kwake . Mmalo mofufuzira zakudya za fad, yesetsani kudya zakudya zambiri zomwe ziri zabwino kwa inu-monga saumoni, zipatso, mtedza, ndi mafuta-ndizochepa zomwe ziri zoipa kwa inu.
Komanso, yonjezerani kudya tsiku ndi tsiku za zipatso ndi ndiwo zamasamba, kudya zakudya zambiri, ndikugulitsa nyama yofiira nsomba, nkhuku, ndi nyemba.
Simusowa kuthetsa zakudya zomwe mumazikonda kwathunthu, koma muyenera kupewa mafuta odzola ndikudya mafuta odzaza, mchere, ndi shuga woyengedwa pang'ono. Ngati mukufuna kuchepetsa thupi, pewani pakati pa-chakudya chowombera chakudya kapena kuchepetsa zakudya zomwe mumakonda.
3. Khalani otanganidwa . Mtima ndi minofu, choncho imafunika zochitika zolimbitsa thupi kuti zikhale zolimba. Kuchita masewera olimbitsa thupi kumapangitsa mphamvu ya kupuma kwa mtima wanu kumathandizira kutulutsa mpweya mu thupi lanu lonse. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kulemera kwa magazi ndi kuchepetsa nkhawa.
Sichichedwa kwambiri kuyamba pulogalamu yochita masewera olimbitsa thupi. Fufuzani pulogalamu yomwe ikukhudzidwa makamaka kwa anthu achikulire. Ngakhale pulogalamu yosavuta kuyenda ingathandize kwambiri kuti moyo wanu ukhale wathanzi. Pewani kugwiritsira ntchito maola tsiku kukhala ndi kupanga ndondomeko yogwiritsira ntchito mphindi 20 mpaka 30 kasanu pa sabata, ngakhale mutagawanika.
Ngati muli ndi thanzi labwino, yesetsani pulogalamu yochita masewera olimbitsa thupi yomwe mukuyenerera kuti mukhale ndi luso lanu. Kenaka kambiranani ndi dokotala wanu kuti mutsimikizire kuti muli ndi thanzi labwino kuti muyambe pulogalamu yomwe mukukambirana.
4. Siyani kusuta. Izi sizingagwirizane! Ndizofunikira kwambiri kuteteza mtima wanu. Kusuta ndiko chifukwa chachikulu cha matenda a atherosclerosis-matenda omwe amachititsa chipika kuti chikhale ndi mitsempha yanu. Chikhochi chimaletsa magazi kutuluka pamtima mwako ndi ziwalo zina ndipo zimatha kuphulika, zomwe zimapangitsa kuti tizilombo toyambitsa magazi tizitsuka kwathunthu. Izi zingayambitse matenda a mtima, kupweteka, kapena kusokonezeka kwa impso.
Zigawo zimamwa kwambiri ndipo kusiya ndizovuta. Munthu wambiri amayesa kasanu ndi kawiri asanayambe bwino. Zomwe mungachite kuti zinthu zizikuyenderani bwino ngati mukugwiritsa ntchito zipangizo zitatu zosiya kusuta nthawi imodzi. Uzani dokotala wanu kuti mukufuna kusiya ndikupempha dongosolo.
5. Musamamwe mowa kwambiri. Nthawi.
6. Muzifufuza nthawi zonse . Mayesero kawirikawiri omwe amaphatikizapo mayesero a magazi angathandize kuzindikira mavuto a mtima musanayambe kupweteka kwa mtima kapena kupwetekedwa. Mayesowa ayenera kuyambira kumayambiriro kwa moyo ndikupitirizabe. Onetsetsani kuti mumvetsetsa nthawi zambiri momwe mumayenera kumwa mankhwala anu ndikuyesera magazi, makamaka ngati muli ndi matenda aakulu.
7. Musanyalanyaze zizindikiro zosadziwika. Mvetserani ku thupi lanu. Ngati mukukulitsa zizindikiro zili m'munsizi, funsani dokotala wanu mwamsanga. Izi sizisonyezo za ukalamba ndipo zikhoza kukhala zizindikiro zina :
- Kupuma pang'ono
- Kutupa miyendo
- Kupweteka pachifuwa
- Kukumana ndi chiwonongeko
- Kufooka kosadziwika
- Kusintha mwadzidzidzi kuchita masewera olimbitsa thupi
- Mitengo ya mtima
- Kusokonezeka
- Chizungulire
Kuonetsetsa kuti moyo wanu uli wathanzi kumawonjezera mwayi woti simungakhale nawo pa zaka zanu za golide, koma m'malo mwake muzisangalala nawo.
Dr. Rocco ndi katswiri wa zamoyo ku Cleomsand Clinic ku Tomsich Family Department of Cardiovascular Medicine, amene akugwira ntchito monga Mkulu wa Zamankhwala wa Kukhazikitsidwa kwa Mtima ndi Kupsinjika Maganizo.