3 matipi akareruka ekuvandudza hutano hwemwoyo

Zvemukati

• 1. Usagare zvakanyanya
• 2. Rovedza muviri nguva dzose
• 3. Idya chikafu chinodzivirira moyo

Kuti kuderedze njodzi yehosha yemoyo, zvinokurudzirwa kutevera mamwe matipi akareruka sekumira kuputa fodya, kudya zvakanaka uye kudzora zvirwere zvakaita sehypertension uye chirwere cheshuga nekuti pane mafuta mashoma anounganidzwa mumuviri uye mukati medu tsinga uye njodzi yakaderera yemoyo chirwere.

Ona zvimwe zvaunogona kutanga kuita izvozvi kugadzirisa moyo wako mashandiro uye kudzivirira mamiriro akaita senge cholesterol yakakwira, kuwandisa, atherosclerosis uye chirwere chemwoyo:

1. Usagare zvakanyanya

Kunyangwe avo vanofanirwa kushanda muhofisi uye vanofanirwa kushandisa maawa masere pazuva vagere vanogona kuve nehupenyu hunoshingaira, vachisarudza kusashandisa erevheta nekufamba chero pazvinogoneka masikati kana panguva pfupi yekuzorora.

Kuti ikubatsire pane zvigadzirwa zvemagetsi zvinokurudzira kuti umuke, pese paunogara kweanopfuura maawa maviri. Zano rakanaka nderekupfeka wachi inotarisa nhanho dzinogona kushandiswa nemaapplication eApple. Asi iwe unogona zvakare kuisa alamu padyo kukuyeuchidza kuti iwe unofanirwa kumuka kazhinji mukati mezuva.

Sangano repasi rose rehutano rinokurudzira kuti munhu wega wega atore matanho zviuru zvisere pazuva kuti agare aine hutano uye achishandisa rudzi urwu rwechigadzirwa, zvinokwanisika kuve neruzivo rwekuti mangani matanho aunotora zuva rese, uchivandudza hutano hwako.

Ona njodzi yako yekukura chirwere chemoyo nekupinda data rako pazasi:

2. Rovedza muviri nguva dzose

Kuchengetedza hutano hwemwoyo zvakakoshawo kudzidzira imwe mhando yekurovedza muviri nguva dzose kunyangwe iwe uchigona kufamba matanho zviuru zvisere anokurudzirwa neWHO. Chinhu chakakurudzirwa ndechekuwedzera kurova kwemoyo wako panguva yekurovedza muviri, asi iwe unogona kusarudza iyo nzira yaunofarira zvakanyanya nekuti izvo zvinonyanya kukosha kuwanda uye kuzvipira kuita chiitiko ichi.

Iyi tsika inofanirwa kuve kanenge ka2 pavhiki, asi iyo yakanaka ndeye3 kana mana nguva pasvondo, sekureba sekunge paine maawa matatu ekudzidzira pavhiki.

3. Idya chikafu chinodzivirira moyo

Kuti kuderedze njodzi yechirwere chemwoyo zvinokurudzirwa kuwedzera kushandiswa kwe:

• Michero yakaoma kunge maamondi, walnuts, hazelnuts, pistachios uye chestnuts. Aya akapfuma mumafuta emonounsaturated anodzora cholesterol, ichideredza mikana yekukura chirwere chemoyo kusvika makumi mana muzana kana vakadyiwa kanokwana ka5 pasvondo.
• Chokoreti inovavanekuda kwekuvapo kwe flavonoids, ivo vanodzivirira kuumbwa kwemapuratifomu atheromatous mukati meetsinga. Idya 1 square yechokoreti yakasviba pazuva.
• Garlic uye hanyanisi ivo vanoshandawo nenzira imwecheteyo, ino iri mwaka wakaringana wemwaka wekudya kwezuva nezuva.
• Zvibereko zvakapfuma mu vitamini C senge orenji, acerola uye ndimu, inofanirwa kudyiwa kaviri pazuva, sezvo vakapfuma muma antioxidants.
• Bhinzi, mabhanana uye kabichi vakapfuma mumavitamini B uye vanoderedza mikana yekushandisa atherosclerosis mumaketeni etsinga.

Sekureva kwedata kubva kuWorld Health Organisation, vanhu vanotevedzera mararamiro aya vanogona kudzikisa njodzi yekurwara nechirwere chemoyo kusvika pamakumi masere muzana.

Tarisa uone mamwe echikafu mabikirwo ekuvandudza hutano hwemwoyo:

• 9 mishonga yekurapa yemoyo
• Mushonga wekumba kuchengetedza moyo