3 nasiha mai sauki don inganta lafiyar zuciya

Wadatacce

• 1. Kar a dade a zaune
• 2. Motsa jiki a kai a kai
• 3. Cin abinci mai kiyaye zuciya

Don rage haɗarin kamuwa da cututtukan zuciya, ana ba da shawarar bin wasu matakai masu sauƙi kamar dakatar da shan sigari, cin abinci yadda ya kamata da kuma kula da cututtuka irin su hauhawar jini da ciwon sukari saboda akwai ƙarancin kitse da ake tarawa a jiki da cikin jijiyoyin jini da ƙananan haɗarin zuciya cuta.

Duba menene kuma zaku iya fara yi yanzu don inganta aikin zuciyar ku kuma ku guji yanayi kamar hawan mai mai nauyi, kiba, atherosclerosis da bugun zuciya:

1. Kar a dade a zaune

Koda waɗanda suke buƙatar yin aiki a ofis kuma dole ne su ɓatar da awanni 8 a rana suna zaune suna iya yin rayuwa mai kyau, suna zaɓar kada su yi amfani da lifta da kuma yin tafiya a duk lokacin da zai yiwu a lokacin cin abincin rana ko lokacin ɗan gajeren hutu.

Don taimaka maka akwai na'urorin lantarki waɗanda ke ƙarfafa ka ka tashi, duk lokacin da ka zauna fiye da awanni 2. Kyakkyawan bayani shine sanya agogo wanda ya kirga matakan da za'a iya amfani dasu tare da aikace-aikacen wayoyin zamani. Amma kuma zaka iya sanya ƙararrawa a kusa don tunatar da kai cewa kana buƙatar tashi sau da yawa da rana.

Kungiyar lafiya ta duniya ta ba da shawarar cewa kowane mutum ya dauki matakai 8,000 a rana don ya kasance cikin koshin lafiya da kuma amfani da irin wannan na’urar, akwai yiwuwar a samu masaniyar matakai guda nawa da kake dauka a duk rana, inganta lafiyar ka.

Duba haɗarin kamuwa da cututtukan zuciya ta shigar da bayananku a ƙasa:

2. Motsa jiki a kai a kai

Don kare lafiyar zuciya yana da mahimmanci ayi wasu nau'ikan motsa jiki kodayake zaka iya tafiya cikin matakai 8,000 da WHO ta ba da shawara. Abunda aka bada shawarar shine kara karfin zuciyar ka yayin motsa jiki, amma zaka iya zabar yanayin da kake so mafi kyau saboda abinda yafi mahimmanci shine yawaitawa da kuma sadaukar da aikin.

Ya kamata aikin ya zama a kalla sau 2 a mako, amma abin da ya fi dacewa shi ne sau 3 zuwa 4 a mako, matukar dai ana samun horo na awoyi 3 a mako.

3. Cin abinci mai kiyaye zuciya

Don rage haɗarin cututtukan zuciya ana bada shawara don ƙara amfani da:

• 'Ya'yan itacen bushe kamar almond, gyada, gyada, pistachios da kirji. Wadannan suna da wadataccen kitsen da ke sarrafa cholesterol, yana rage damar kamuwa da cututtukan zuciya har zuwa kashi 40% idan an sha su kusan sau 5 a mako.
• Cakulan mai ɗacisaboda kasancewar flavonoids, suna hana samuwar tabo atheromatous a cikin jijiyoyin. Ku ci murabba'i 1 na duhun cakulan a rana.
• Tafarnuwa da albasa Hakanan suna aiki iri ɗaya, wannan shine mafi kyawun kayan abinci na yau da kullun.
• 'Ya'yan itacen da ke cike da bitamin C kamar lemu, acerola da lemun tsami, ya kamata a sha sau biyu a rana, saboda suna da wadatar zafin jiki.
• Wake, ayaba da kabeji suna da wadataccen bitamin na B kuma suna rage damar aiwatar da atherosclerosis a cikin jijiyoyin jijiyoyin jini.

Dangane da bayanai daga Hukumar Lafiya ta Duniya, mutanen da suka ɗauki wannan salon na iya rage haɗarin fama da cututtukan zuciya har zuwa 80%.

Duba wasu girke-girke na halitta don inganta lafiyar zuciya:

• 9 shuke-shuke masu magani don zuciya
• Maganin gida dan kare zuciya