Kuletsa kuthamanga kwa magazi ndi kutaya thupi kungapangitse kusiyana
Kafukufuku wofalitsidwa ku The Lancet wotchedwa INTERSTROKE adatsimikizira kuti anthu akhoza kuchepetsa chiopsezo chokhala ndi sitiroko pakupanga kusintha kwa moyo. Kafukufukuyu anapeza kuti 88 peresenti ya ngozi ya stroke ndi imene imasintha. Nkhani yabwino apa ndilo "chosinthika" gawo la equation - zambiri mwazifukwazi zikhoza kupezedwa kwathunthu, kapena kusinthidwa.
Ndizobwino, mumanena mpaka mutayang'ana mndandanda. Ambiri a ife timadziwa kuti kuleka kusuta ndi kulemetsa sikuli-malingaliro opititsa patsogolo thanzi lanu, ndipo ambiri a ife tikhoza kuchita zinthu izi zaka zapitazo ngati tidziwa momwe tingachitire zimenezi. Kudziwa kuti kusintha kwa moyo ndikofunika kuti kuchepetsa chiopsezo cha sitiroko kungakhale kolimbikitsa.
Kusintha kwakukulu kwa thanzi kungapangidwe ngati zolinga ziri zenizeni, zowoneka, zowoneka, zenizeni komanso nthawi, zomwe zimatchedwanso SMART zolinga kusintha moyo.
Nazi njira 10 zowonjezera kuti muchepetse chiopsezo cha pafupifupi 90 peresenti.
1. Muziletsa Kuthamanga kwa Magazi Anu
Ngakhale pali mankhwala oletsa kuthamanga kwa magazi (kuthamanga kwa magazi), kusintha kwa moyo ndi chinthu chofunikira kwambiri kuti muteteze magazi. Kutsata DASH Diet ndi kupewa mchere kungathandize.
2. Siyani Kusuta
Kusuta sikungowonjezera chiwopsezo cha kupwetekedwa, zikuyenera kuchotsa zaka 10 kuchokera pa moyo wa munthu.
Kupeza nsonga, njira, nkhani, ndi chilimbikitso kuchokera kwa anthu omwe atha kusuta fodya akhoza kukhala olimbikitsa. Ndipo ngati izo sizikuthandizani, ganizirani momwe kusuta kumayambira kukalamba msanga.
3. Kutaya Kunenepa, Kwambiri Pakati pa Mimba Yanu
Mungadabwe kuti ndi zophweka bwanji kuphatikizapo njira zosavuta zochepetsera m'moyo wanu.
Sikuti mungathe kupeza nokha mapaundi, koma pang'onopang'ono ndikukhala ndi chidwi kwambiri ndi zakudya zanu, mukhoza kupeza zakudya zambiri.
4. Muzigwiritsa Ntchito Matenda Anu a Shuga
Anthu omwe ali ndi shuga amakhala pachiopsezo chachikulu kuposa anthu ambiri. Mavutowa ndi apamwamba kwambiri pamene matenda a shuga amakhala osasamalidwa bwino ndipo magulu a shuga amagazi akukwera kwa nthawi yaitali. Ndikofunika kwambiri kutenga matenda a shuga (ngakhale ngati simukumva kuti ndi "choipa" kuchokera ku shuga yambiri yamagazi), zomwe zimaphatikizapo kutsatira njira zothandizira, pakati pazinthu zina. Izi sizidzangowonjezereka pang'onopang'ono pochepetsa chiopsezo chanu cha kupwetekedwa komanso kudzakuthandizani kuchepetsa mavuto ena.
5. Pezani Changu
Tikudziwa kuti tiyenera kugwiritsa ntchito, koma ambirife sitimakonda komanso pamene simukufuna kuchita chinachake, n'zosavuta kupeza zifukwa zambiri zoti musachite. M'malo moyambira pamalo oyesera kuchita chinachake chimene mumadana nazo kuti muchite, bwanji osapukuta slate ndikuyang'ana masewero kuchokera kuwona kwatsopano? Phunzirani kukonda, ngakhale chikondi, kuchita masewera olimbitsa thupi, ndipo zidzakhala zosavuta kuti muchite zovuta.
6. Pangani Zakudya Zanu
Pali malingaliro ambiri onena za chomwe chimapatsa thanzi labwino, zomwe nthawi zambiri zimachititsa kuti anthu ambiri asokonezeke mpaka atasiya.
Komabe, palinso zinthu zomwe zili ponseponse padziko lapansi pano - masamba ambiri, mafuta ochepa, osachepera akupita kudera lodyera. Onjezerani zipatso kuti muwonjezere moyo wanu wautali ndikukhala ndi chakudya chokhalitsa chokhalitsa .
7. Pewani Mowa, Pewani Kumwa Mowa Wambiri
Mwachiwonekere, kumwa mowa kwambiri ndi kovuta pa thanzi lanu, koma kufufuza kwakukulu kumasonyeza kuti zakumwa ziwiri kapena zingapo patsiku zingakhale zabwino kwa inu, makamaka vinyo wofiira . Zoposa zomwe zimayamba kugwira ntchito motsutsana ndi inu ndi kuwononga thanzi lanu. Kumwa mopitirira muyeso kumapangitsanso chiopsezo cha sitiroko ndi 45 peresenti ndipo pali kugwirizana pakati pa mowa ndi ukalamba .
8. Kupititsa patsogolo Cholesterol Yanu Yabwino
Lingaliro pano ndikulitsa HDL yanu (cholesterol yabwino) ku LDL (chiŵerengero choipa cha cholesterol ) HDL komanso zochepa LDL ndi lingaliro.
Cholinga chake ndi kukhala ndi chiŵerengero chanu cha HDL / LDL pamwamba pa 0.3, ndibwino kukhala pamwamba pa 0.4. Inde, pali mankhwala, monga statins, omwe angakuthandizeni kuchita izi, koma pali kusintha kwamoyo komwe kumapangidwanso, ngakhale zosangalatsa, monga kudya chokoleti chamdima kapena nsomba.
9. Gwiritsani Matenda a Mtima
Pamene tikukalamba, mitima yathu iyenera kusinthika ku matupi athu osinthika mitsempha yathu imataya kusintha, mitima yathu imakhala yovuta ndipo zimakhala zovuta kuti mitima yathu ikhale ndi zofuna zambiri. Zinthu zonsezi (ndi zina) zimaipiraipira ngati tili ndi matenda a mtima , monga matenda a mitsempha ya matenda, angina kapena mavuto ena omwe angayambitse matenda a mtima. Pali njira zambiri zothetsera matenda a mtima, zomwe zimaphatikizapo mankhwala, zakudya, ndi zochita masewera olimbitsa thupi zambiri zomwe zimathandizanso kuchepetsa kupwetekedwa mtima.
10. Pewani Kupanikizika, Pewani Kuvutika Maganizo
Tikudziŵa kuti timamva zowawa kwambiri pamene "tikugwedezeka," koma palinso umboni wofunika kwambiri wakuti kupsinjika maganizo kumakhudza kuchuluka kwa zochitika zathanzi, monga matenda a stroke. Kuvutika maganizo kumakhalanso ndi zotsatira zoopsa kwambiri ndipo kungachititse anthu omwe akuzunzidwa kusiya kunyalanyaza thanzi lawo.
Pansi
Pochita zinthu zowonjezera mmadera amenewa, mosakayikira mudzamva bwino. Kuwonjezera pa kuchepetsa chiopsezo chanu cha matendawa, mumachepetsanso kuopsa kwa mtima wanu.
Zotsatira:
O'Donnell MJ, Xavier D, Liu L, et al. Zowopsa za ischemic ndi matenda osagwirizana ndi mimba m'mayiko 22 (phunziro la INTERSTROKE): kufufuza kwa khungu. The Lancet , Yoyamba Online Publication, 18 June 2010