5 miitiro aya achabatsira mwoyo wako

Regai nezvokudya nemwoyo wangu. Maererano neAmerican College of Cardiology, mwoyo chirwere chinokurwadzai 30% kufa munyika uye chinoramba chikonzero kutungamirira rufu muUnited States. Iva chikamu ichi zvinouraya nhamba zvinogona kuva nyore kuti kutevedzera tsika shoma utano.

Shanduro zvaunodya uye mararamiro - nzira yakanakisisa kurwisa zvemwoyo chirwere.

1. Mishonga faibha

The faibha iri dzimwe zvigadzirwa, kwete chete anoita zvishamiso kuti kugaya yedu, asi anewo kunobatsirawo pamwoyo.

Izvi zvinoitika sei? Chinhu zvinhu zvikuru, kazhinji kuwana utano yose zviyo munyika, zvinobatsira muviri yokudzivisa nayo yakakwirira remafuta akawandisa yomuropa, mwoyo chirwere, sitiroko, kufutisa uye chirwere cheshuga mhando 2. Kutaura zvazviri, imwe ongororo payunivhesiti Leeds muna 2013, akawana kuti mukana zvemwoyo zvinoshamisa akaderedza ose nomwe magiramu ose faibha kuparadzwa. Izvi zvinofanira kukurudzira kuti kudya antioxidant-vapfumi inotapira nembatatisi, makemikari bhinzi edamama nezvimwe zvakawanda.

2. Nyorawo zvokudya utano mafuta

Imwe ongororo yakabudiswa mumagazini yeBritain zvokurapa, vakawana kuti kutsiva zvine mafuta utano polyunsaturated mafuta, wose zviyo uye miriwo mapuroteni vanogona kusimbisa mwoyo tsandanyama uye yekuzvidzivirira zvemwoyo chirwere. Kubvunzurudzwa mhuka Sarimoni nokuda kwemasikati kana unyorwe zvokudya fruit - inonaka nzira kurwisa mwoyo chirwere.

3. Ramba chinoshingaira mararamiro

"Hazvina mhosva kuti kurovedza muviri unokwanisa refu kugara agere chinzvimbo aigona kuva inokanganisa hutano mwoyo uye ropa midziyo," - anotsanangura Deborah Rohm Young, Ph.D., mukuru maitiro tsvakurudzo pana Kaiser Permanente Southern California. Haufaniri kubatana swimming chikwata kuti zvakaisvonaka mwoyo utano. Daily hafu yeawa zviitwa kuti svikiro kuchinyanya kuchabatsira kuwedzera basa mwoyo.

4. Fungisisa

Kunyange zvazvo tsanangudzo ukama pakati mupfungwa uye mwoyo chirwere vanoda zvakawanda tsvakurudzo, vanopinda zvisingafadzi ezvinhu zvakawanda zvinogona kukonzera inokosha kukuvara wako mupfungwa ezvinhu. "Kana kushushikana mupfungwa kunyanyisa, kunogona kubatsira kusimudza BP, kukura asima uye maronda," - anotsanangura Ernesto L. Schiffrin, mukuru chiremba vechiJudha General Hospital ainzi pashure Sir Mortimer B. Davis muna Montreal.

5. Regai kuputa

muropa ichi, kufanana fodya, riri basa ingangoita kubva ose kufa shanu muzhizha muUnited States uye ndiye kukonzera kudzivirirwa rufu uye mwoyo chirwere munyika. Just munhu inotutumadzisa shoma zvingakonzera paumbwe Dombo iri arteries yako, iyo zvino anoomesa uye rinokutadzisa ropa riyerere mwoyo uye nedzimwe nhengo. Kusvuta anogona kukuvadza mwoyo rinenge kuderedza remafuta akawandisa uye kuvandudza BP.