Zakudya ndi moyo - osati majini - zimagwira ntchito yaikulu
Kaya abambo anu, amayi kapena abale anu ali ndi matenda a mtima angawoneke ngati chofunikira kwambiri kuti mukhale ndi mwayi wanu wodwala matenda a mtima. Osati chomwecho - akunena kufufuza kwakukulu kwa Swedish komwe kunalembedwa mu Journal of the American College of Cardiology mu 2014. Ndipotu, zinasonyeza kuti zinthu zisanu ndi zinai zomwe zimakhala ndi moyo monga kudya bwino, kuchita masewera olimbitsa thupi nthawi zonse ndi kusiya kusuta zingathe kuphatikizapo 80% .
Ofufuzawa, ochokera ku Karolinska Institute ku Stockholm, adayesa kudziwa momwe angakhalire ndi thanzi labwino - kapena pamsonkhanowu - amathandiza akulu kupewa kupezeka kwa mtima kapena matenda a myocardial infarction .
Mitengo ya matenda a mtima wamgono yatsika m'madera ambiri padziko lapansi, lembani olembawo, chifukwa cha kupita patsogolo kwa mankhwala omwe amayesetsa kulimbana ndi kuthamanga kwa magazi ndi kuchepetsa mafuta m'thupi . Popeza anthu ambiri ali pachiopsezo cha matenda a mtima, komabe, kugwiritsa ntchito mankhwala osokoneza bongo - ndizoopsa zawo zokhazokha ndizofunika kwambiri ngati zikutengedwa nthawi yaitali - sizowona njira zowonongeka, ndikutsutsana ndi ochita kafukufukuwo. Iwo amalemba kuti kafukufuku wawo wakale wa amayi ndi wa asayansi ena pa amuna ndi akazi onse amasonyeza kusintha kwa moyo kungathe kuchepetsa kwambiri mtima wa chiopsezo.
Zimene phunzirolo linaphunzira: Amuna a zaka zapakati pa 45 ndi 79 adatengedwa mu 1997, ndipo adafufuza za kudya ndi ntchito zawo, komanso deta kuphatikizapo kulemera kwawo, mbiri ya banja la matenda a mtima, ndi maphunziro.
Amuna 20,721 opanda mbiri ya matenda a mtima, khansa , kapena matenda a shuga adakhalapo zaka 11.
Zinthu zisanu ndi zina zomwe zimadya zakudya komanso zamoyo zimayesedwa: zakudya, kusuta fodya, kumwa mowa, mimba yam'mimba komanso ntchito ya tsiku ndi tsiku.
Zimene ofufuza adapeza: Zonse mwazochita zisanu kapena zizoloŵezi za moyo zimapezeka kuti zimapereka phindu lokhalitsa mtima wamtsogolo.
Zotsatira zabwino kwambiri zimapezeka pakati pa amuna omwe amatsatira zonse zisanu - kukolola kuchepetsa matenda a mtima wa 80 peresenti - ngakhale kuti 1% mwa anthu owerengerawo ndi omwe ali m'gululi.
Apa pali momwe zizoloŵezi zimayendera mogwirizana ndi chitetezo cha mtima:
1. Kusiya kusuta (36% pangozi yochepa) : Mogwirizana ndi kafukufuku wambiri, kusuta fodya ndi chimodzi mwa zizoloŵezi zoopsa zomwe muyenera kusiya. Mlanduwu wa Sweden, amuna omwe sanasute fodya, kapena kusiya zaka 20 asanayambe phunzirolo anali ndi mwayi wopitirira 36% wa vuto la mtima woyamba.
Mafundewa akupeza zotsatira za kafukufuku wakale omwe anachitikapo kuphatikizapo Million Women Study ku UK, komwe amayi pafupifupi 1.2 miliyoni anagwiritsidwa ntchito zaka 12. Kafukufukuyu anapeza kuti kusiya zaka makumi atatu kapena makumi atatu (40) kapena 40 (40) kapena makumi anayi (40) kunapitilira zaka khumi ndi zisanu (11) pa moyo wawo wonse, osati chifukwa cha matenda ochepa a mtima koma khansa yochepa komanso matenda opuma.
2. Kudya chakudya chopatsa thanzi (20% poyikirapo): Komanso, n'zosadabwitsa kuti zakudya zabwino zowonjezera zomera zingathandize kupewa matenda a mtima (ndi matenda ena odwala matenda a shuga ndi khansa). Kafukufuku wa Swedish anapeza zakudya zogwiritsira ntchito Food Recommended Survey (NHANES) ku US, yomwe ndi "yowonongeka kwambiri ya imfa " ndipo ikuphatikizapo zotsatirazi:
- Osachepera 5 mavitamini atsopano ndi zipatso tsiku lililonse
- 4 malonda a mbewu zonse
- 1 kapena zina zowonjezera mafuta ocheperako mkaka
- Kugwiritsa ntchito mlungu uliwonse kwa nsomba ziwiri zabwino
Ophunzira omwe atsatira malangizowa amakhala ndi chiopsezo chachikulu cha 20% cha vuto loyamba la mtima, ngakhale atadya zakudya zochokera ku "zosalimbikitsa" mndandanda monga nyama yofiira ndi yokonzedwa, tirigu woyengedwa ndi maswiti.
3. Kuchotsa mafuta a m'mimba (chiwopsezo cha 12%): Owonjezereka, odwala matenda odwala matenda odwala matenda a matenda akupeza chiwindikiro cha chiuno ndi chiuno kuti azikhala odwala bwino kusiyana ndi kulemera kwa thupi, makamaka pa mimba yamkati yomwe ili pafupi ziwalo zanu zakuthupi (mafuta a visceral) osati khunyu yomwe imakhala pansi pa khungu la mimba yanu yokhala ndi zolimba kwambiri.
Zoonadi, maphunziro a sukuluyi ku Sweden omwe maulendo ake olemera analipo osachepera 95 cm (pafupifupi 38 ") pa nthawi ya mayesero, anali ndi chiopsezo cha 12% cha vuto loyamba la mtima poyerekezera ndi amuna omwe ali ndi mimba yambiri.
4. Kumwa mopitirira malire (11% pangozi): Mu phunziro ili, kumwa moyenera kumachepetsa chiopsezo cha matenda oyambirira a mtima ndi 11%. Izi zikugwirizana ndi umboni wosatsutsika wakuti kumwa mowa mopitirira malire kumachepetsa chiopsezo cha matenda a mtima, kuphatikizapo matenda a mtima ndi kupwetekedwa.
Komabe, ochita kafukufukuwa amatsutsa zokhudzana ndi mowa, popeza kumwa mofulumira kumawonjezera kumwa madzi okwanira 1-2 patsiku, pali zoopsa zambiri kuposa kupindula kwa thanzi la mtima, khansara, ndi ngozi.
Kubwereza: anthu omwe amamwa moyenera angakhale ndi thanzi kusiyana ndi omwe amawagwiritsa ntchito, koma ngati amamwa moyenera .
5. Kukhala otetezeka thupi (3% kuchepetsa chiopsezo): Amuna omwe amayenda kapena kuyendetsa njinga 40 mphindi patsiku, ndipo amatha ola limodzi pa sabata amapezeka kuti ali ndi chiwopsezo chachitatu pa vuto la mtima mu phunziro ili. Nambala imeneyi n'zosadabwitsa kuti imakhala yotsika, poganizira umboni wina wakuti kuchita maseŵera olimbitsa thupi kumapindulitsa kwambiri ku thanzi la mtima . Komabe, masewero olimbitsa thupi amakhala ndi mapindu olimbitsa thupi osati kokha mthupi lanu koma kulimbikitsa mafupa anu, dongosolo lanu la kupuma, kuthandizira kuthetsa maganizo aumtima komanso kupsinjika maganizo (osatchula kupeŵa kuopsa kwa kukhala pansi), sayenera kuonedwa ngati mphindi njira yathanzi. Mukamayenda kwambiri, ndi bwino.
- Werengani zambiri: Kodi ntchito yochepetsera yochepa ndi yotani?
Dikirani - kodi phunziro ili silinayang'ane amuna wathanzi? Amuna achimuna onsewa anali opanda matenda pamene phunziroli linayamba kumapeto kwa zaka za m'ma 1990. Kufufuza kosiyana kunkachitika pakati pa amuna oposa 7,000 omwe ali ndi matenda oopsa kwambiri komanso cholesterol chachikulu mu 1997, zomwe zinapeza kuti kuchepetsa chiopsezo cha khalidwe lililonse labwino ndi lofanana ndi la amuna opanda vuto lililonse.
Mfundo yofunika: Mosiyana ndi ma genetic anu, zakudya, masewero olimbitsa thupi komanso ngati simusuta ndiye kuti muli ndi mphamvu; mu sayansi ya sayansi, "zinthu zosinthika zamoyo ". Kusintha koteroko sikungakhale kosavuta nthawi zonse kukhazikitsa, koma kungakhale kolimbikitsa kudziwa kuti zomwe mumachita tsiku ndi tsiku zingathandize kwambiri pakupeza mwayi wanu wa vuto loyamba la mtima kusiyana ndi zomwe mumalandira.
Phunziro lalikululi, 86% ya matenda oyambirira a mtima adapewa ndi chiwerengero chochepa cha amuna omwe amatsatira zizoloŵezi zonse zathanzi, mosasamala za mbiri ya banja ya matenda a mtima. Kuchuluka kwa anthu ambiri, zomwe zikutanthauza kuti 4 mwa zisanu zoyamba zokhudzana ndi mtima woyamba zikhoza kutetezedwa ndi kusintha koyenera komanso kosamalidwa ka moyo .
> Zotsatira:
> Agneta Åkesson, Susanna C. Larsson, Andrea Discacciati, Alicja Wolk. "Zakudya Zochepa Kwambiri ndi Zamoyo Zomwe Zimayambitsa Kupewa Myocardial Infarction Mwa Amuna: Phunziro Lokhazikika Pogwiritsa Ntchito Anthu." Journal ya American College of Cardiology Volume 64, Nkhani 13, masamba A1-A24, 1299-1306 (30 September 2014)
> Mozaffarian, Dariush. "Lonjezo la Moyo Wathanzi wa Moyo." Journal of American College of Cardiology Volume 64, Issue 13, 1307-1309 (30 September 2014)