Asi nguva yakakwana, panguva iyo yekuenda kuchipatara, iawa imwe mushure mokutanga kwezviratidzo; kana iwe uchimirira kwenguva refu, inowedzera njodzi yekufa. Asi vakadzi vazhinji havatombozivi kunyange dambudziko ravo. Kwavari, chiratidzo chokutanga chepfungwa yemwoyo chinowanzorwisa mwoyo. Ndizvo pavanowana kuti vane ropa rakanyanya rekuwedzera kana cholesterol yakakwirira. Panguva imwecheteyo, vanogona kokutanga kuona kuti kusvuta kunokanganisa utano hwavo. Chikonzero chechirwere chepfungwa hachina kujeka, asi isu tichabatsira kudzivirira.
Kutarisa kwezvirwere
Ichokwadi, zviratidzo zvechirwere zvinogona kuonekwa mberi kwekuti iwe uchanzwa zviratidzo zvavo. Kushandiswa kwevasikana vanenge vachiri kuyaruka vakaurayiwa mumatambudziko emotokari kwakaratidza kuvapo kweiyo cholesterol plaques pamadziro emidziyo - maitiro anowedzera dambudziko rekurwadziwa kwepfungwa. Vasikana vaduku vakawanda havazivi kuti kunyange vasina zviratidzo, vanogona kuzviisa pachena kune zvimwe zvinhu zvinokonzera ngozi, kusanganisira kusava nekuita muviri nguva dzose uye kushandiswa kwezvakawandisa zvemafuta anokuvadza. Somuenzaniso, mushure mokunge vagamuchira migumisiro yeongororo, vamwe vatambi vechidiki vechimhanyi vakarohwa zvikuru pavakadzidza kuti vakanga vawedzera cholesterol kana kuti vakanga vari pedyo nekutambudza uye kuti vakanga vari pangozi. Ndaifanira kuvatsanangurira kuti chirwere chemwoyo hazvina hanya kuti iwe unopfeka sei - 48 kana makumi matanhatu. Unenge uri pangozi kana chimwe chezviratidzo chikaonekwa - somuenzaniso, kuwedzerwa kweropa. Vanachiremba havawanzogoni kukurumidza kuona chirwere chemwoyo uye kwete vese vanachiremba vanoziva kuti kupararira kwezvirwere izvi ndezvevakadzi. Kusarinda kwakakwana kwechiremba, kana zvasvika kune zviratidzo zvepfungwa yemwoyo muvakadzi, zvinongotyisa. Zvinosvika kuti madzimai anopfuura 20%, kusanganisira gynecologists, therapists uye cardiologists, vanoziva kuti gore rimwe nerimwe vakadzi vakawanda vanofa nemaronda emwoyo kupfuura varume. Uye zvidzidzo zvakaitwa muEurope zvakaratidza kuti vakadzi vane chirwere chepfungwa vainge vaine kungozi yekufa nekurwadziwa kwepfungwa, zvichida nokuti havana kupedza kuongororwa kwenguva yakakodzera uye havana kutora mishonga inodzivirira kuderedza ropa uye cholesterol.
Izvi hazvisi kurwisa ...
Chikamu chechinetso ndechokuti vanachiremba vanowanzotarisa zviratidzo zvekare zvekurwadziwa kwepfungwa, zvakadai sokurwadziwa kunopisa kana kupisa kutsva mubhokisi rinopararira kumutsipa kana munzvimbo yefudzi. Kunyange zvazvo zviratidzo izvi zvingave zviripo, hazviiti kuti zvive zvakakosha. Mukutsvakurudza kwemasayendisiti kwakawanikwa kuti vanopfuura 70% yevakadzi panguva yekurwadziwa kwemoyo vakawana utera, inenge hafu - kusuruvara kwekufema, uye vanenge 40% vakanyunyuta pamusoro pechingestion mwedzi isati yasvika. Vakadzi vazhinji vakange vatambura nehope yemwoyo pakati pemakore makumi matatu nemakumi mashanu vakanyunyuta kuti vakanga vasingakwanisi kuenda kumatanho kana kuti kungotama kubva kune rumwe rutivi rwekamuri kusvika kune rimwe - zvakapiwa kwavari nekutambudzika kukuru. Vakawanda vaidavira kuti vainge vanyanyisa kana kuti vachiratidza makore.
Kuenzana kodzero dzevanhukadzi
Kusiyana kwezviratidzo kunogona kutsanangurwa nekusiyana mune zvepamoyo. Vakadzi vanowanzoita zvirwere zviduku zvinokambaira kana kuti kudzivirirwa kwemakironi emakoronary maduku kupfuura varume. Vanenge mamiriyoni matatu emadzimai vanotambura nechirwere chemwoyo vanoonekwa kuti vane chirwere ichi. Nzira yakadaro yekutsanangurira njodzi yekurapa zvirwere zvepfungwa, semuenzaniso unoratidza kuvepo kwekuisa pamasvingo emakuta makuru emakoronary, kubva kune varume vane hutano hwakanyanya, haisi kunyatsobudirira pakuona maduku maduku pamadziro emidziyo miduku. Uye izvi zvinoreva kuti mamiriyoni evakadzi haagoni kuverenga pane zvakajeka. Nhasi, zvidzidzo zviri pasi pakuvandudza nzira dzakadaro dzekutsvaga semagnetic resonance uye kombiyuta angiography, iyo inofanirwa kuva yakanyatsobudirira pakuona zvirwere zviduku zvisingaoneki kuvakadzi.
Chii chinokonzerwa nezvose zviri pamusoro apa?
Sezvo chirwere chemwoyo chiri chakaoma kuongorora uye vazhinji vedu tisingatauri dambudziko ravo, zvakakosha kutarisisa zvakanyanya utano hwako pachako: kuziva ruzivo rwemuviri weropa uye cholesterol yepamusoro uye kukwanisa kuziva zviratidzo zvinotambudza. Zvakakoshawo kuti uite zvimwe zvinhu muupenyu hwako kuti munguva yakareba ichabatsira kuderedza dambudziko rezvirwere. Zvidzidzo zvinoratidza kuti zvinodarika 80% zvezviitiko zvechirwere chepfungwa zvevakadzi zvinosangana nekusvuta uye mararamiro ekugara. Hapana mushonga unogona kudzivirira chirwere chemwoyo. Kuti urambe uine hutano hwakanaka, unoda nguva uye simba kuti uchinje tsika dzako. Zvinyorwa zvishoma, kana iwe usingadi kuwedzera nhamba dzako dzekare dzinosuruvara, tanga kutarisira moyo wako hutano nhasi.
Halfu awa imwe yemoyo wakagadzikana
Inowanzotaridzirwa kuti dzidzo yepanyama inobatsira kuvandudza hutano inoda nzira yakasiyana pane basa risina basa pane chimiro. Asi zvidzidzo zvinoratidza kuti unogona kuderedza dambudziko rechirwere chepfungwa ne40%, uchiita maminetsi 30-40 pazuva. Ichi chiyero pachako chikonzero chakanakisisa. Kudzidzira nguva dzose kunobatsira kusimbisa mwoyo musumbu, kuvandudza mapapu nekupararira kweropa, kunokurudzira kukura kwe "cholesterol". Mukuwedzera pane izvi, kurovedza muviri kunobatsira kudzora uremu, izvo zvinotadzisa kuwedzera kweropa remuviri uye kuonekwa kwechirwere cheshuga - inozivikanwa zvinokonzerwa nechirwere chemwoyo. Kuita mitambo inonyanya kushanda, tinokurudzira kushanda nehukuru hwe50-80% yehupenyu hwemwoyo wako wose. Purogiramu yekurovedzwa inopiwa apa inosanganisira pakati-kusvika-yakakwirira-kukurumidza kushanda uye inokubatsira kubvisa 300 makori.
Dzidzira mwoyo wako
Purogiramu iyi yekudzidzisa, chero rudzi rwekufamba, runomhanya, mabhasikoro kana elliptical mudzidzisi akakodzera. Itai izvi 3-5 mavhiki pavhiki pane kuwedzera simba. Maitiro ekutanga echirwere chemwoyo kazhinji haana zviratidzo zvakakomba. Ndosaka zvakakosha kudarika mimwe miedzo yakatova mudiki.
Ropa rinodzvinyirira
Kana achiyera kuomeswa, chiremba anogadzira simba rekushanda kweropa pamidziyo yeropa panguva yekurohwa kwemoyo. Ideal is the pressure below 120/80. Migumisiro yezviongorori inoratidza kuti sezvo kuwedzera kunowedzera (pamusoro pe 115/75), ngozi yekutengesa zvirwere zvemoyo inowedzera zvakaenzana. Kana ropa rako rinowanzoitika, tarisa kamwe kamwe pagore. Kana kukamanikidzwa kuchikwira (120-139 / 80) kana yakakwirira (inopfuura 140/90), unofanira kuchiyera iyo mwedzi mitatu yese kusvikira yakadzikama.
Ropa rega shuga mukutsanya
Uyu muedzo unoratidza glucose, kana hutu hwehuga, muropa rako mushure maawa masere mushure mekudya. Zvigumisiro zvekudzidza kukuru-zhinji zvinoratidza kuti vanenge vanenge mamiriyoni 1.5 vakafa kubva muurwere hwepfungwa uye 709 000 kufa kwechirwere ndiko kwakakonzerwa nehupamhi hweglucose. Iyo yakasvibirira shuga yeropa haifaniri kudarika 99 mg / dL. Vakadzi vasina mungozi vanofanirwa kuongorora izvi pavanenge vava nemakore makumi mana. Kana zvikwangwani zvikaitika, iwe unofanirwa kudzokorora nguva dzose makore mashomanana. Kana shuga yepamusoro yakakwirira, dzokorora kuedzwa kwemwedzi mitanhatu.
Cholesterol
Munguva iyi kuongororwa kweropa, huwandu hwehuwandu hwehushuga (kureva, "hwakanaka"), low-density cholesterol (kureva, "yakaipa") uye triglycerides (rudzi rwemafuta rinobatanidza nehuputa, chirwere cheshuga uye kuwedzerwa kweropa) yakatarwa. Kuwedzera kwehuwandu hwehutachiona hwehushutori hunogona kutungamirira pakuumbwa kwemakate pamadziro emidziyo, asi huwandu hwehuwandu hwecholesterol hunobvisa kubvisa mafuta kubva muropa kusvika kuchiropa uko yakakamurwa. Nhamba yako yega-cholesterol inofanira kuva iri pasi pemakumi maviri, nepo uwandu hwechoseterol husingafaniri kudarika zana, huwandu hwehushuta hwekushisa hunofanira kunge huri pasi pe50, uye urongwa hwe triglyceride hunofanira kunge huri pasi pemakumi mashanu. Kana zviyero zvose zvikaitika, saka kuongororwa kweropa kwecholesterol kunogona kuitwa kamwechete mu makore mashanu. Kana vakakurira, vanachiremba vanokurudzira kuedza kuongorora ropa kamwechete pagore.
Reactive Protein
Iyi kuongororwa kweropa inogadzira ropa rinoenderana neproteiniti yakagadzikana, iyo inoratidza zvirwere zvinopisa zvinokonzerwa nehuwandu hwehutano hwepfungwa. Uyu muedzo wakakosha zvikuru, sekunge hafu yekubatwa kwemoyo kunoitika kune vanhu vane chirwere cheshutorike chaiyo. Chimwe chidzidzo chakaratidza kuti marefu eproteine anoita zvekuita mukati mevakadzi anoratidza dambudziko rekurwadziwa kwepfungwa, kunyange kana uwandu hwehutachiona hwehutachiona hwakanga husingawanzoitiki. Kana iwe uri pangozi yehutano hwepfungwa, pinda mumuedzo uyu pazera remakore anenge makumi matatu uye, zvichienderana nemigumisiro, dzokorora iyo yose makore maviri nemakumi mana nemashanu.
Electrocardiogram
ECG inopa mukana wekuongorora basa romwoyo wako. Nekubatsirwa kwema electrode ayo akabatanidzwa pachifuva, maoko nemakumbo, chiremba anonyora mafungiro emagetsi anopfuura nepfungwa yemwoyo. Ita chirwere chemuviri pazera remakore makumi matatu nemakumi matatu nemakumi mana. Kana zvose zvichitongerwa, ipapo kuongorora kwechipiri kunogona kuitwa mumakore 3-5.
Kutambudzika mupfungwa
Uyu muedzo unotarisa kuti mwoyo wako unobata sei kushungurudzika, izvo zvinoratidza kuti zvinogona kuitika zvirwere zvehutano zvirwere. Paunenge uchifamba kana kuti uchimhanyira pane imwe nzira, ruzivo pamusoro pegadziriro yemwoyo inogadziriswa nenzira yezvinyorwa zvinowanikwa pachifukidzo uye chiyero chekuyera. Kana iwe ukakurumidza kuneta panguva yekushanda, iwe unofanirwa kupedza dambudziko rekutambudzika.
5 tsika dzinokuvadza mwoyo wako
Kana zvasvika pakuderedza dambudziko rechirwere chemwoyo, kunyange zvishoma kuchinja
munzira yehupenyu inokosha zvikuru. Nokutarisira vanhu vose vari pedo newe, unowanzokanganwa nezvako zvaunoda, izvo zvinogona kuguma kupera mukutambudzika. Zvinonyatsozivikanwa kuti kushungurudzika pamwe nekushaya zvokudya zvinovaka muviri nekushaikwa kwekuita zvepanyama chinhu chakakomba chinokonzera kukura kwezvirwere zvemoyo. Nokudaro, mune chidzidzo chakaitwa nevasayendisiti paYunivhesiti yeFlorida, zvakawanikwa kuti kushungurudza mupfungwa kunowedzera njodzi yekufa kune varwere vane chirwere chemoyo. Kana iwe ukatanga kukudziridza tsika dzinokubatsira kurarama nekuzvidya mwoyo nekuzvidya mwoyo, ipapo mune ramangwana iwe unogona kudzivisa kukura kwekusagadzikana kusingaperi. Zuva rega rega, kuwana nguva yekugadzirisa nzira, ngaive maminitsi gumi ekufungisisa kana kumhanya nepaki.
Iwe unodya mafuta ane ngozi
Vakadzi vazhinji vanonamatira kuzvidya zvakaderera uye saka vanozorora pamaokie mashoma, mafuta, cream cream - zvese izvo zvinodyiwa zvine chiremera chikuru chekoriori, asi vane uwandu hwakakosha hwezvokudya. Izvo zvakasarudzwa zvichave kushandiswa kwemazana mashoma emafuta anonzi monounsaturated (rapeseed, maorivhi uye nut butter) nemafuta e-polyunsaturated (mafuta ehove, somuenzaniso saumoni, uyewo marati, flaxseed, sesame nemafuta ezuva); mafuta aya anobatsira pakuderedza cholesterol uye kuita kuti pfungwa dzive nechokuita. Edza kuwana 30% yenhamba yezuva nezuva yeakoriyori ane mafuta anopa utano uye pasi pe7% - ane mafuta (mukaka wose wakagadzirwa, nyama tsvuku nehotela). Dzivisa kushandiswa kwemafuta anotengesa (zvakabikwa zvakagadzirwa, zvakapetwa zvakasungwa, margarine). Yakagadzirwa nemafuta emafuta emafuta akawandisa, mafuta anotengesa anowedzera huwandu hwehuwandu hwehushutori uye hunoderedza huwandu hwehushani hwehushutera.
Iwe unotenda kuti tsika dzakaipa dzinobhadharwa ne
Ndine urombo, asi chokwadi chokuti iwe unodya michero yakawanda uye miriwo hazvireve kuti kusvuta nekushaikwa kwekurovedza muviri hazvikuvadzi hutano hwako nenzira ipi zvayo. Chimwe nechimwe chinokonzerwa nechiitiko chinofanira kutarisirwa zvakasiyana, vanachiremba vanoti.
Iwe haudyi mishonga yemiti
Kuongororwa kwezvinoitwa neHarvard University masayendisiti kwakaratidza kuti vanhu vaidya michina yekaka yakakosha uye yogurt kanopfuura katatu pazuva, 36% vashoma vangave vachitambudzika nehuwandu hwehutano hwepamusoro kune avo vaidya vashoma pane imwe chete. Zvinoita sokuti, iyo yakadzika ye calcium muzvokudya yako inobhadharwa nemakisi e-calcium emuviri unotapira wemariti, izvo zvinotungamirira pakuwedzera uye kuwedzera muzvinetso, nyanzvi dzinotsanangura. Kudyiwa kwe calcium nezvokudya zvinowanikwa hakugoni kuchinja zvakakwana, sezvo michero yemiriwo inewo potassium uye magnesium, maminera anobatsira kuderedza ropa.
Iwe hausi kunyatsotarisa kuverenga mavara pamazvigadzirwa
Iwe unogona kutarisa huwandu hwekoriyori, mafuta anowanikwa, asi usakanganise kune mamwe mafananidzo. Zvinhu zvakawanda zvakagadzirwa nemakemikari zvine zvakawanda zve sodium. Saka kunyange kuva pasi-koriori, vachiri kukuvadza midziyo yenyu yeropa. Edza kuchengeta kudya kwezuva nezuva kwe sodium hakupfuuri 2,300 mg. Mukuwedzera, kana uwandu hweglucose muropa rako huwedzerwa, iwe unofanirwa kubhadhara huwandu hwemakhahydrates. Zvakanaka, chigadzirwa chacho chinofanira kuva nechepasi pe20% yekurudzirwa kwemazuva ose emakrohydrates uye zvinokwana magiramu mashanu e fiber. Pakupedzisira, usadya kudya kwemafuta ane mafuta akawandisa (kana kuti mafuta), uye ona kuti kunyange izvo zvikafu zvinokwana 0,5 gramu zvemafuta, zita racho rinogona kuratidza kuti hapana zvachose. .