Masayendisiti anotenda kuti zvinopfuura 60% zvehupenyu hwemoyo yedu zvinoenderana nemararamiro edu. Vanhu vemazuva ano vakatanga kutama zvishoma, vane mikana yakawanda yekudzikisa hupenyu hwavo pachavo. Makombiyuta, akachenjera mudzimba midziyo, kunyange kutenderera terevhizheni - zvose zvakasikwa kuitira kurarama zvakava nyore, uye kuedza kweizvi kwaidiwa zvishomanana. Vana vemazuva ano havasisirizve kutamba mumugwagwa - zvatove "kwete kutonhora". Vanopedza nguva yavo yose yekusununguka vachitamba mitambo yemakombiyuta, kutama zvishoma uye kudya kudya kwekemikari - semi-finished products, chips and cola. Muchigumisiro chekare kune 5% yevechiri kuyaruka kune matambudziko nemwoyo! Asi kwete izvi chete zvinogona kukonzera kurwisa kwemwoyo kana zvimwe zvirwere zvepfungwa yemwoyo. Kune zvimwe zvinogona uye zvinofanirwa kushandiswa. Ndizvo zvaunogona kuita kuti usarwara.
Usakanganwa nezvekudya kwekudya
Sezvo kutsvakurudza masayendisiti anoratidza, vanhu vasina kudya mangwanani-ngwanani vane hupamhi hwe "bad" LDL cholesterol. Saka edza kumuka zvishomanana mberi kwemazuva ose kuti uve nehombodo usati waenda kubasa. Kana nenzira iyi iwe unoedza kutevera kudya - hazvina maturo! Kwekudya chamangwanani, unogona kudya chero chinhu chipi nechipi, iwe haugoni kupora. Nhengo yemhuka inoita kuti zvinhu zvose zvive nesimba rakachena, kunyanya kana masikati iwe uri kushanda.
Usasvuta!
Nicotine ndiyo muvengi mukuru wemidziyo yeropa nemoyo. Scientifically provened that smoking people are at risk of myocardial infarction more than the non-smokers. Mumakore maviri, sezvo iwe ukarega kusvuta, njodzi yekurwadziwa kwemoyo inoderedzwa nehafu, uye mumakore gumi iyo ichaenzana nenjodzi dzevanhu vasina kumboputa. Nokudaro, kana iwe usina kusiya kusvuta zvakare, ita. Kufungidzira kusununguka kubva kune fodya hakubatsiri kuti zvakanyanya kuderedza upenyu hwako.
Idya hove zhinji
Idya hove kanenge kaviri pavhiki, nokuti iri pamwero nehotela, chiropa, mazai uye mukaka ndiyo inowedzera yakawanda yevhitamini D. Masayendisiti akawana munguva pfupi yapfuura kuti kushayikwa kwevitamini iyi mumuviri kunobatsira pakuvandudza mwoyo kusakona. Inofanira kuiswa mukati mekudya. Kunyanya kupfuma mu vitamini D kune hove dzine mafuta, zvakadai se mackerel, herring uye saumoni. Iwe unogonawo kutora hove yakawedzerwa mafuta mumasvosve. Vana vane makore pasi pemakore gumi vanongowanikwa.
Bvisa uwandu hunorema
Izvi zvakakosha zvikuru, nokuti pamwe nerimwe kirogiramu yakawedzera kurasirwa kwemwoyo kunowedzera. Mutoro uri pauri unowedzera, izvo zvinokanganisa hutano hutano. Zviri nani kuti uende kunzvimbo yakaderera-calori, uine michero, michero uye mbeu. Yeuka kuti chinhu chinonyanya kukosha ndechokucherechedza masukisi nemiti yakagadzirwa nemafuta emhuka. Uyewo usakanganwa kuti kuperevedza nekukurumidza (zvinopfuura 2 kg pamwedzi) zvinokuvadzawo mwoyo, pamwe nekuwana kuwedzera kwakanyanya. Chengetedza kudya kwakakodzera uye kubvisa maundi mapaundi ane chikonzero.
Deredza kuderedza pfungwa
Kana iwe uchirarama mukudzvinyirira nguva dzose uye kushungurudzika, muviri wako unobereka huwandu hweAdrenaline uye cortisol. Zvinhu izvi zvinowanzokonzera mwoyo - inotanga kushanda nekukurumidza, rhythm inoputsika. Saka zvibatsire! Bvisa urombo husingadikanwi uye edza kutora zvinhu zvishoma nyore. Dzidza kusununguka. Kana iwe uchinzwa wakaneta - kunonoka pasi, kutsauswa pamatambudziko, zorora. Edza yoga kana kufungisisa. Nyanzvi dzinopokana kuti hakuna imwe nzira inobatsira yekugadzirisa mitsipa uye kutsigira mwoyo.
Move!
Hazvisiko kuti uite mune zvemitambo yemasvomhu, kutambudzika iwe pachako kana kumhanya-famba mangwanani-ngwanani usati warasa kurasikirwa kwako. Pane zvinopesana - izvi zvose zvinogona kungokukuvadza. Nditendei, pane vanenge vasina vanhu vane utano pakati pevanhu vemitambo. Kungogara nguva dzose, kuenzanisa muviri kunobatsira kuti uchengetedze mwoyo nemidziyo yeropa mumamiriro. Zuva roga roga-kufamba maawa, kushambira kana mabhasikoro ndiyo nzira yakanakisisa yokutora nguva yako yekusununguka. Zvose izvi zvinokonzera kubviswa kwe "cholesterol" (LDL) kubva mumuviri, kukwidziridza "zvakanaka" (HDL). Uyezve, nemabasa anogara achiita, hauzovi nehutachiwana hwehutachiona - chinokonzera zvirwere zvepfungwa.
Endai kumudzidzisi wemazino
Izvi hazvizoponesa chete kunyemwerera kwako kunopenya kwenguva refu, asi kuchabatsirawo mwoyo wako. Iwe unobvunza, chii chiri kubatana pakati pemwoyo wakagadzikana, midziyo yakachena nemazino akagadzirwa zvakanaka? Icho chinopera, chinonyanya kutarisana. Yakaratidza kuti vakadzi vanotambura nezvirwere zvepanguvaontal vanowanzoshungurudzika kubva kune chirwere chemwoyo chinonzi Ischemic kupfuura vakadzi vane mazino ane utano. Iva nechokwadi, iwe kaviri pagore, kushanyira kune mazino. Mukuwedzera, zvichiri kukosha kuita, kunyange kana mwoyo wako wakakwana.
Inwa maorivhi
Masayendisiti akaverenga kuti kudya zvishoma magiramu emafuta emafuta pazuva kunoderedza cholesterol ne 10 muzana. Pamwe neizvi, mungozi yehutano hwemwoyo inenge hafu! Tora spoonful yemafuta emuorivhi (inopa zvakanakisisa zvinoitika) yamafuta pazuva - panguva imwechete inozovandudza kudya.
Usakanganwa Nezvokukwirira
Sipinachi, sorrel, lettuce ndiyo nzira inoshanda zvikuru yekudzivirira kunokwana homocysteine - inotyisa amino acid, yakaumbwa mumuviri wako mune zvimwe zviitiko. Inoumbwa kana iwe uchidya nyama yakawanda, inwa zvimedu makapu efivha zuva uye utsi fodya. Uye iyo yakakwirira yepamusoro (inopfuura 10 μmol per litre yeropa) inokuvadza pamwoyo sehuwandu hwe "bad" cholesterol (LDL).
Verenga nhetembo
Masayendisiti akawana kuti kuverenga nhetembo kunodzora kupemha, kunopedza moyo wegermythmia, kuchengetedza utano hwevascular. Mwoyo unorova zvakanaka, kupinda mumhanzi wevhesi syllable. Zvisinei, izvi zvinoitika kana kuverenga kunotora kwemaminitsi makumi matatu. Uye verenga nhetembo zviri nani kwazvo kune-kuzvibata kufema. Kuteerera nhetembo kunobatsirawo, kunyanya kuvana.
Ongororo inokosha
Mwoyo wakafanana nemotokari yepamusoro - inoda nguva dzose kuongorora. Heano muedzo unozobvumira nguva yekuongorora nekugadzirisa zvinetso zvemwoyo.
Cholesterol level - chengeta gore negore. Kunyanya kusimbisa kutarisirwa kunotevera mushure memakore makumi mana. Ropa rayo risingafaniri kudarika 200 mg%. Panguva imwecheteyo, huwandu hwakanyanya hwe "bad" cholesterol hausi ye 135 mg%, uye "yakanaka" - kwete pasi pe 35 mg%.
Kushandiswa kwepfungwa - kuenzanisa kanenge kaviri pagore. Kuwandisa kweropa (pamusoro pe 140/90 mmHg) kune ngozi kune mwoyo. Mumamiriro ezvinhu akadaro, inofanira kushanda mune imwe nzira yakasimbiswa uye, maererano naizvozvo, kubudirira kwayo kunowedzera.
Electrocardiogram (ECG) - rambai muchizviita kamwechete pagore. Uyu muedzo unoitwa nokukurumidza uye unobvumira kubudisa kupisa kusina kukwana kwemyocardium.
CRP test - mune varwere vari pangozi ye atherosclerosis, ichi chiyero chinofanira. Ichi kuongororwa kweC-proactive protein. Iyo yero yepamusoro yeropa inoratidza kuvhiringidza kwemakironi e coronary, izvo zvinoita kuti pangozi yekurwadziwa kwepfungwa.