7 kyawawan halaye don hana bugun zuciya da bugun jini

Wadatacce

• 1. Kar a sha taba sigari kuma a guji wurare masu hayaki
• 2. Motsa jiki a kai a kai
• 3. Shan giya a matsakaici
• 4. Kula da madaidaicin nauyi
• 6. Barci mai kyau da sarrafa damuwa
• 7. Ci lafiya

Infarction, bugun jini da sauran cututtukan zuciya, kamar su hauhawar jini da atherosclerosis, ana iya hana su ta hanyar yin amfani da wasu halaye masu sauƙi, kamar motsa jiki a kai a kai da cin abinci mai daidaito.

Cututtukan zuciya da jijiyoyin jini sune ɗayan musababbin mutuwa a duniya kuma, kodayake wasu abubuwa masu haɗari kamar shekaru, tarihin iyali ko jima'i ba za a iya canza su ba, akwai wasu halaye waɗanda ke iya hana bayyanar irin waɗannan matsalolin.

Abubuwa masu zuwa sune halaye masu mahimmanci guda 7 don rage haɗarin cutar cututtukan zuciya:

1. Kar a sha taba sigari kuma a guji wurare masu hayaki

Shan taba sigari na daga cikin mahimman abubuwan da ke haifar da ci gaban cututtukan zuciya, kamar yadda wasu sinadaran taba ke lalata zuciya da jijiyoyin jini, wanda ke haifar da takaita jijiyoyin, da ake kira atherosclerosis, wanda ka iya haifar da bugun zuciya.

Bugu da kari, sinadarin carbon monoxide a cikin hayakin sigari yana maye gurbin wasu iskar oxygen da ke cikin jini, da kara hawan jini da bugun zuciya, yana tilasta zuciya yin aiki tukuru don samar da isashshen iskar oxygen.

2. Motsa jiki a kai a kai

Motsa jiki na motsa jiki na kimanin minti 30 zuwa 60, sau 2 zuwa 3 a mako, kamar iyo ko tafiya, alal misali, na taimakawa wajen sarrafa nauyi da inganta zirga-zirgar jini, wanda ka iya rage barazanar hawan jini, hawan mai yawa ko cholesterol .

Ayyuka kamar aikin lambu, tsabtatawa, hawa sama da ƙasa ko tafiya kare ko jariri suma suna taimakawa wajen rage haɗarin cutar zuciya da jijiyoyin jini, musamman ga mutanen da ke da wasu iyakokin yin wasu motsa jiki.

3. Shan giya a matsakaici

Yin amfani da giya fiye da shawarar, kuma, galibi, a cikin dogon lokaci, na iya cutar da zuciya, wanda ke haifar da hauhawar jini, gazawar zuciya, bugun jini ko infarction.

Don haka, abin karɓa ne ga maza su sha gilashin giya na 2 100 ml a rana, ɗaya a abincin rana ɗaya kuma a cin abincin dare, musamman jan giya, kuma mata gilashi 1 na 100 ml kowace rana. Ba a ba da shawarar abubuwan sha na farin kuma ya kamata a fifita jan giya saboda tana dauke da sinadarin resveratrol, wanda hakan ma yana da kyau ga lafiyar ku. Tunawa da cewa dole ne a bincika kowane ɗayansu don a saki yawan shan giya.

4. Kula da madaidaicin nauyi

Associatedarin nauyi yana da alaƙa da cutar hawan jini, hauhawar jini mai yawa ko ciwon sukari, yana ƙara haɗarin cututtukan zuciya, kamar su bugun jini ko bugun zuciya. Don haka koda karamin asara na iya taimakawa wajen rage hawan jini, rage matakan cholesterol na jini ko rage barazanar kamuwa da ciwon suga.

Don bincika idan kun kasance a nauyin da ya dace, dole ne ku kirga yawan bayanan jikin (BMI), wanda dole ne ya zama 18.5 da 24.9 kg / m2. Don lissafin BMI ɗinka sanya bayanan ka a cikin kalkuleta da ke ƙasa:

Hawan jini, yawan cholesterol da ciwon suga na iya lalata zuciya da jijiyoyin jini, yana kara barazanar kamuwa da bugun zuciya, bugun jini ko gazawar zuciya, misali.

Don haka, yana da mahimmanci a kula da hawan jini na yau da kullun, ma'ana, har zuwa 139 x 89 mmHg, duka cholesterol ƙasa da 200 mg / dl da glucose na jini, ma'ana, saurin sukarin jini ƙasa da 99 mg / dL.

Mutanen da suka riga sun kamu da cutar hawan jini, tare da babban cholesterol ko ciwon sukari suna buƙatar tsauraran matakan karfin jini (a kusan 110 X 80) da LDL cholesterol (kusan 100), suna aiwatar da aikin da likita ya gabatar da kuma abincin da mai gina jiki ya jagoranta.

6. Barci mai kyau da sarrafa damuwa

Mutanen da ba sa samun isasshen bacci suna da haɗarin kamuwa da kiba, hawan jini, bugun zuciya, ciwon sukari ko baƙin ciki. Sabili da haka, yakamata manya suyi bacci na awanni bakwai zuwa takwas a kowane dare, kuma yakamata suyi kwanciya su farka lokaci guda kowace rana.

Danniya, a wani bangaren, na iya sa zuciya ta buga da sauri, yana kara yawan bugun zuciya a minti daya kuma yana sa jijiyoyi da jijiyoyi su zama da wuya, yana rage gudan jini. Ta wannan hanyar, yana da mahimmanci a guji matsi, samun damar yin tausa, fasahohi ko motsa jiki, kamar yoga.

7. Ci lafiya

Don hana farawar cututtukan zuciya, yana da mahimmanci a guji ko rage yawan cin abinci tare da mai mai mai ko mai, wanda sune nau'ikan kitse biyu masu lahani ga lafiya kuma waɗanda ke ƙara haɗarin bugun zuciya, bugun jini ko atherosclerosis, don misali.

Saboda haka, yana da mahimmanci guji ko rage amfani da:

• Red nama, cuku mai maiko;
• Sauces, tsiran alade;
• Soyayyen abinci, kayan zaki;
• Abin sha mai laushi, kayan yaji, margarine.

A wannan bangaren, ƙara yawan amfani da:

• 'Ya'yan itãcen marmari, kayan lambu;
• Soy, flaxseed, avocado;
• Kifi, kamar kifin kifi ko mackerel;
• Kwayoyi, zaituni, man zaitun.

Kalli bidiyon mai zuwa ka duba abincin da ke taimakawa don hana ciwon zuciya: