Isifo senhliziyo sisisusa esibangela ukufa ku-US namhlanje, kunye neyona nto ibangela ukufa kwabantu ababhema. Ukubhema i-cigarette kudibene ngqo neepesenti ezingama-30 zazo zonke izifo zentliziyo e-United States ngamnye ngonyaka. Ezantsi: Ukubhema kunzima entliziyweni.
Ukukhusela Iintliziyo Zengqondo
1) Yeka Ukubhema
Ngenxa yokuba ukutshaya icuba kuxhaphakile kwaye kuye kwaphazamiseka, kuye kwafunyanwa yi-US Surgeon General njengesizathu esisodwa esinokuthintela isifo nokufa kwangaphambi kwesizwe.
Ukubhema kwandisa umngcipheko wesifo senhliziyo (CVD}, isifo se-vascular disease (PVD), kunye nesifo senhliziyo (CHD). Kwaye, kubantu abanembali ye-CHD, ukubhema i-cigarettes kubangelwa ingozi yokufa kwegazi ngokukhawuleza.
2) Jonga i-Waistline yakho
Ingozi entliziyweni yempilo enxulumene nokukhuluphala kubandakanya ukuhlaselwa kwintliziyo, ukungaphumeleli kwentliziyo, i-CVD, kunye ne-CHD, kunye nempembelelo enkulu yempilo. Khetha ukutya okunokulinganisela okuphantsi kweoli egcweleyo kunye nephakamileyo kwiprotheni ephilileyo, iziqhamo, kunye nemifuno, ioli kunye nempilo epheleleyo, engenakulungiswa. Yiba luhle entliziyweni yakho ngokugcina ubunzima obufanelekileyo beminyaka yobudala kunye nomzimba wakho.
3) Gcina ukuhamba
Ngethuba elincinci iyure leyure yokusebenzisa umzimba nsuku zonke kunokukhusela intliziyo yakho. Imisebenzi ye-Aerobic efana nokuhamba, ukugijima kunye nokubhukuda umsebenzi intliziyo kwaye uncede ukuyigcina iqina.
Sonke sineemyukimane ezixakekile kunye nendlela yokuphila yokuziphatha, kwaye ukulungelelaniswa kwimihla ngemihla kunokuba yingcamango enkulu.
Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba umsebenzi awufanele uyenze konke ngexesha elilodwa ukuba luncedo. Thatha iifutshane zokuhamba ngeentsuku kwaye usebenzise izitebhisi xa kunokwenzeka. Sonke singakwazi ukufumana imizuzu eyi-10 apha kunye nemizuzu eyi-15 apho ukuhambisa imizimba yethu ukuba siyenze kuqala.
Yamkele umngeni kwaye ucinge ngomsebenzi njengesipho, kungekhona umsebenzi.
Kwaye ngokwenene, oko kunjalo, isipho ... ngentliziyo yakho.
4) Jonga i-Cholesterol yakho
Iibhoksi zentambo yomsi ophantsi kwe-high-density lipoprotein cholesterol (i-HDL okanye "i-cholesterol" enhle) ngelixa iphakamisa amanqanaba e-low-density lipoprotein cholesterol (i-LDL okanye "i-cholesterol" embi). Umgangatho ophezulu we-LDL egazini yinto ebalulekileyo yengozi ye-atherosclerosis, eyaziwa nangokuqina kemitha. Ezinye izinto ezichaphazela i-cholesterol zenza i-genetics kwaye zidla ukutya okucebileyo kumafutha athile kunye namafutha atshintshe. Ukuba ngaba unyaka okanye ngaphezulu ukususela kwi-check cholesterol yakho yokugqibela, biza ugqirha wakho kwaye uhlele iseshoni. Ukuba i-cholesterol yakho iphakamileyo, kukho amanyathelo onokuyithatha ukuyilawula.
5) Gcina uxinzelelo lwegazi oluqhelekileyo
Ngexa eofisi yegqirha ufumana i-cholesterol yakho ihlolwe, yenza i-blood pressure yakho ihlolwe kwakhona. Ukugcina uxinzelelo lwegazi olunempilo kunciphisa umngcipheko wokuhlaselwa kwentliziyo, ukuphazamiseka kunye nokuhluleka kwentliziyo. Umxinzelelo ophezulu wegazi uthathwa njengento engaphezu kwama-140 kwi-systolic blood pressure kunye ne-90 kwi-diastolic yegazi. Ukuba lakho liphezulu, thabathe ngokungathandeki kwaye ulandele iingcebiso zakho.
Ukuyeka Ukubhema kunokunciphisa kakhulu isifo senhliziyo
Xa uyeka ukutshaya, ezinye izinto ezinobungozi zesifo senhliziyo ziya kuncitshiswa.
Ababhemayo badla ngokuncinci, ngokukodwa njengoko bafumana umsebenzi omdala kunye nomphunga. Ukuba ukungasebenzi kusoloko kukhokelela ekuzuzeni ubunzima. Umsi wesigaretha ukwandisa i-cholesterol embi, kwaye nangona ukutshaya kungabangela ukuba uxinzelelo lwegazi luphezulu, ukuba umntu obhemayo unengcinezelo yocingo, ukutshaya umonakalo kunokunyusa umngcipheko wexinzelelo olubi, uhlobo oluyingozi loxinzelelo lwegazi.
Ukuba usasafuni, ndiyanincoma ukuba uzinikezele ukuyeka ngoku. Yonke into yokubhema iyabangela uxinzelelo olungakumbi kunye nomonakalo emzimbeni wakho. Kwaye akuyi kufumana lula ukuyeka ukuhlala ulinde. Ndichitha iminyaka enqwenela ukuba ndifumane inhlanganisela efanelekileyo yokukhuthazwa kunye nokutya ukuyeka ukutshaya emva kokulungileyo.
Esinye isifundo esibalulekileyo endikufundileyo yile: Ngenxa yesilingo se-nicotine, akukho "xesha elifanelekileyo" lokuyeka. Musa ukukholwa ukuba uyayeka ukutshaya "xa usulungile." Unokufa ukulindele olo suku oluzayo.
Inyaniso kukuba, umlutha udala ukwesaba ukuyeka oko kunzima ukunqoba, kungakhathaliseki ukuba sinquma ukuyeka ukutshaya. Kodwa unokuyithintela unako, ngokukhawuleza nje ukuba uthatha lonke isinyathelo sokuqala esibalulekileyo kwaye ubeke ugwayi. Ukusuka apho, uya kufumanisa ukuba ngenkxaso, imfundo, kunye nomonde ukusebenzela inkqubo yakho yokuyeka ixesha elilula ngexesha, unako ukuloyisa oloyiko kwaye unqobe umlutha we-nicotine ... kanye kunye nonke.
Imithombo:
1. "Imiphumo yezeMpilo yokuSuba: Ingxelo yeGqirha jikelele." . 2004. Isiko leSizwe soLondolozo lweNtsholongwane kunye nokuKhuthazwa kwezeMpilo. 2004. Isebe lezeMpilo neSebe lezeMpilo, amaZiko okuLawulwa kweNtsholongwane kunye nokuKhusela, iZiko leSizwe leZifo eziPhezulu nokuThuthukiswa kwezeMpilo, i-Ofisi yokuTshisa kunye neMpilo.
2. "Imiphumo yezeMpilo yokuSuba - iShidi leNkcazo." . Disemba 2006. Amanqanaba okuLawula izifo.