28 Hutano Hwemwoyo Matipi

Zvemukati

• Rega kuputa-kwete ifs, ands, kana butts
• Tarisa pakati
• Tamba pakati pemashizha
• Knit sikavha
• Simbisa salsa yako nebhinzi
• Rega mimhanzi ikufambise
• Enda hove
• Seka neruzha
• Tambanudza iyo
• Simudza girazi
• Sidestep munyu
• Fambisa, fambisa, fambisa
• Ziva nhamba dzako
• Idya chokoreti
• Kira basa rako repamba kumusoro notch
• Enda nzungu
• Iva mwana
• Funga nezve kurapa kwezvipfuyo
• Tanga uye mira
• Cheka mafuta
• Tora nzira inoyevedza kumba
• Ita nguva yekudya kwemangwanani
• Tora masitepisi
• Yakaburitsa mushonga une moyo-wakanaka
• Geza mazino ako nguva dzose
• Zvifambe
• Pump imwe iron
• Tsvaga yako inofara nzvimbo

Rega kuputa-kwete ifs, ands, kana butts

Pane matanho mazhinji aunotora kuti ubatsire kuchengetedza hutano hwako uye tsinga dzeropa. Kudzivisa fodya ndechimwe chezvakanakisa.

Muchokwadi, kusvuta ndechimwe chepamusoro chinodzora njodzi pazvirwere zvemwoyo. Kana iwe uchisvuta kana kushandisa zvimwe zvigadzirwa zvefodya, iyo American Heart Association (AHA), (NHLBI), uye (CDC) vese vanokukurudzira kuti urege. Zvinogona kuita mutsauko wakakura kwete kwete chete pamoyo wako, asi hutano hwako hwese, futi.

Tarisa pakati

Ndokunge, tarisa pa yako pakati. Tsvagiridzo muRondedzero yeAmerican College yeCardiology yakabatanidza yakawandisa dumbu mafuta kune yakakwira BP uye zvisina hutano muropa lipid mazinga. Kana iwe uchitakura mamwe mafuta kutenderedza yako yepakati, inguva yekudzikira pasi. Kudya mashoma macalorie uye kurovedza zvakawanda kunogona kuita mutsauko mukuru.

Tamba pakati pemashizha

Kana iwe unogona kutamba pamusoro pemashizha! Ndizvozvo, kuita bonde kunogona kuve kwakanakira moyo wako. Kuita zvepabonde kunogona kuwedzera zvinopfuura kungofara chete kuhupenyu hwako. Inogona zvakare kubatsira kudzikisa yako BP uye njodzi yechirwere chemwoyo. Kutsvagisa kwakaburitswa muzviratidziro zvekuti huwandu hwakaderera hwebonde hunosanganisirwa nemitengo yepamusoro yechirwere chemoyo.

Knit sikavha

Isa maoko ako kushanda kuti ubatsire pfungwa dzako kusununguka. Kuita zviitwa zvakaita sekuruka, kusona, uye kuruka kunogona kubatsira kudzikamisa kushushikana uye kuita kwako kunekesa zvimwe zvakanaka. Zvimwe zvekuvaraidza zvinozorodza, zvakadai sekuveza huni, kubika, kana kupedzisa mapuzzle, zvinogona kubatsirawo kupedza mazuva anonetsa.

Simbisa salsa yako nebhinzi

Kana yakabatanidzwa neakaderera-mafuta machipu kana matsva maveji, salsa inopa inonaka uye antioxidant-yakapfuma tudyo. Funga nezvekusanganisa mugaba remabhinzi matema kuti uwedzere kuwedzera kwemoyo-hutano fiber. Sekureva kweMayo Clinic, chikafu chakawandisa mune fibha inosungunuka chinogona kubatsira kudzikisa mwero wako we low-density lipoprotein, kana "yakaipa cholesterol." Zvimwe zvakapfuma sosi ye soluble fiber inosanganisira oats, bhari, maapuro, mapeya, uye maavocado.

Rega mimhanzi ikufambise

Kunyangwe iwe uchida rumba kurova kana maviri-nhanho tune, kutamba kunoitisa kune yakakura moyo-hutano hutano. Kunge mamwe mafomu eerobic kurovedza muviri, inokwidza kurova kwemoyo wako uye inoita kuti mapapu ako arambe achipomba. Inopisawo anosvika mazana macalorie kana anopfuura paawa, inoshuma iyo Mayo Clinic.

Enda hove

Kudya chikafu chakafuma mu omega-3 fatty acids kunogona kubatsira kudzivirira chirwere chemwoyo. Hove zhinji, salmon, tuna, sardines, uye herring, hupfumi hunowanikwa ne omega-3 fatty acids. Edza kudya hove kanokwana kaviri pasvondo, zvinoratidza iyo AHA. Kana iwe uine hanya nemekyuri kana zvimwe zvinosvibisa muhove, unogona kufara kuziva kuti mabhenefiti ayo ane moyo wakanaka anowedzera kupfuura njodzi dzevanhu vazhinji.

Seka neruzha

Usangoita LOL mumaemail kana Facebook zvinyorwa. Seka zvinonzwika muhupenyu hwako hwezuva nezuva. Kunyangwe iwe uchida kuona kusetsa mafirimu kana kupaza majee neshamwari dzako, kuseka kungave kwakanakira moyo wako. Sekureva kweAHA, kutsvagisa kunoratidza kuti kuseka kunogona kudzikisa mahormone ekudzvinyirira, kudzikisa kuzvimba mumitsinga yako, uye kukwidza mwero wako wepamusoro-density lipoprotein (HLD), inozivikanwawo se "cholesterol yakanaka."

Tambanudza iyo

Yoga inogona kukubatsira kunatsiridza muyero wako, kushanduka, uye simba. Iyo inogona kukubatsira iwe kuzorora uye kubvisa kunetseka. Sokunge izvo hazvina kukwana, iyo yoga zvakare ine mukana wekuvandudza moyo wemoyo. Zvinoenderana nekutsvagisa kwakaburitswa mu, iyo yoga inoratidza kugona kudzora njodzi yako yechirwere chemoyo.

Simudza girazi

Kunwa zvine mwero doro kunogona kubatsira kukwidziridza mwero weHDL, kana cholesterol yakanaka. Inogona zvakare kubatsira kudzivirira kuwanda kweropa kuumbika uye tsinga kukuvara. Zvinoenderana neMayo Clinic, waini tsvuku kunyanya inogona kupa mabhenefiti emoyo wako. Izvi hazvireve kuti iwe unofanirwa kuzvivhara pakudya kwese. Chinokosha ndechekungonwa doro zvine mwero.

Sidestep munyu

Kana huwandu hwese hweUS hwakadzora huwandu hwayo hwemunyu kunwa kusvika pahafu yetiipuni pazuva, zvaizocheka zvakanyanya huwandu hwevanhu vanogadzira chirwere chemwoyo chegore rega rega, rondedzera vaongorori muNew England Journal of Medicine. Vanyori vanoratidza kuti munyu ndeimwe yeanotungamira madhiragi ekukwira kwehutano hwehupfumi muUnited States. Zvigadzirwa zvakagadzirwa uye zvekudyira-zvakagadzirwa zvinowanzo kuve zvakanyanya kuwanda munyu. Saka funga kaviri usati wazadza pane yako yaunofarira-yekukurumidza-chikafu gadziriso. Funga kushandisa chinotsiva munyu, saVaDash, kana uine BP yakakwira kana kutadza kwemoyo.

Fambisa, fambisa, fambisa

Hazvina mhosva kuti unorema zvakadii, kugara kwenguva yakareba kunogona kutapudza hupenyu hwako, yambira vatsvagiri muArchives yeInternal Medicine uye iyo. Couch mbatatisi uye tafura jockey mararamiro anoita kunge ane hutano husina kunaka paropa mafuta uye shuga yeropa. Kana iwe uchishanda padhesiki, yeuka kutora mabhureki enguva dzose kutenderera. Enda unofamba-famba pakudya kwako kwemasikati, uye unakirwe nekurovedza muviri nguva yako yekuzorora.

Ziva nhamba dzako

Kuchengeta yako BP, shuga yeropa, cholesterol, uye triglycerides mukutarisa kwakakosha kune hutano hwakanaka hwemwoyo. Dzidza iwo akakwana mazinga ebonde rako uye zera boka. Tora matanho ekusvika uye chengetedza iwo matanho. Uye yeuka kuronga kugara uchiongorora nachiremba wako. Kana iwe uchida kufadza chiremba wako, chengeta marekodhi akanaka ehutano hwako kana nhamba dzemarabhoritari, uye uuye nazvo kunzvimbo yako.

Idya chokoreti

Chokoreti yakasviba hainakidze chete zvinonaka, zvakare iine moyo-hutano flavonoids. Aya makomponi anobatsira kudzora kuzvimba uye kudzikisa njodzi yako yechirwere chemwoyo, pangidza masayendisiti mumagazini Nutrients. Kudya zvine mwero, chokoreti yakasviba - kwete yakanyanyisa kuwedzerwa mukaka chokoreti - inogona chaizvo kuve yakanaka kwauri. Inotevera nguva iwe yaunoda kugutsa yako inotapira zino, nyura mukati mekwere kana maviri erima chokoreti. Hapana mhosva inodiwa.

Kira basa rako repamba kumusoro notch

Kuchenesa kana kukwenya uriri kunogona kunge kusingasimudzi seMuviri Slam kana Zumba kirasi. Asi izvi zviitiko uye nemamwe mabasa epamba anoita kuti ufambe. Vanogona kupa moyo wako kurovedza muviri zvishoma, uku uchipisa marori zvakare. Isa mimhanzi yako yaunofarira uye wobva wawedzera pep kunhanho yako iwe uchipedzisa mabasa ako evhiki.

Enda nzungu

Maamondi, walnuts, pecans, uye mamwe marimu emuti anounza punch ine simba yemafuta ane hutano pamoyo, mapuroteni, uye fiber. Kuisanganisira ivo mukudya kwako kunogona kubatsira kudzikisa njodzi yako yechirwere chemoyo. Rangarira kuchengeta saizi yekushandira iri diki, inoratidza iyo AHA. Nepo nzungu dzizere nezvinhu zvine hutano, zvakare dzakakwira macalorie.

Iva mwana

Kusimba hakufanirwe kuve kunofinha. Rega mwana wako wemukati atungamire nekunakidzwa nemanheru eiyo roller skating, bowling, kana laser tag. Unogona kunakirwa paunenge uchipisa macalorie uye uchipa moyo wako kurovedza muviri.

Funga nezve kurapa kwezvipfuyo

Mhuka dzedu dzemhuka dzinopa zvinopfuura kungova nekambani yakanaka uye nerudo rusingaite. Ivo zvakare vanopa akawanda ehutano mabhenefiti. Zvidzidzo zvakataurwa neNational Institutes of Health (NIH) zvinoratidza kuti kuve nemhuka kunogona kubatsira kuvandudza moyo wako nemapapu. Izvo zvinogona zvakare kubatsira kudzikisa mikana yako yekufa kubva kuchirwere chemoyo.

Tanga uye mira

Tanga uye mira, ipapo tanga uye mira zvakare. Pakati pekudzidziswa kwenguva, iwe unoshandura kuputika kweakanyanya kurovedza muviri pamwe nekuita kwechiedza chiitiko. Iyo Mayo Clinic inoshuma kuti kuita kudaro kunogona kusimudzira huwandu hwe macalorie aunopisa iwe uchishanda kunze.

Cheka mafuta

Kuchekesa mafuta ako akazara anodyiwa asingasvike pa7 muzana yemakoriori ako ezuva nezuva kunogona kutapudza njodzi yako yechirwere chemwoyo, rinopa zano iro USDA. Kana iwe usingawanzo verenga zvinyorwa zvekudya, uchifunga kutanga nhasi. Tora stock yezvauri kudya uye dzivisa chikafu chakazara mumafuta akazara.

Tora nzira inoyevedza kumba

Isa pasi foni yako, kanganwa nezvemutyairi akakudimbura, uye nakirwa nekukwira kwako. Kubvisa kushushikana uchityaira kunogona kubatsira kudzikisira kukwira kweropa rako uye nematanho ekumanikidza. Ndicho chinhu chinozokosheswa nemoyo wako.

Ita nguva yekudya kwemangwanani

Kudya kwekutanga kwezuva kwakakosha. Kudya chikafu chemangwanani chine hutano zuva rega rega kunogona kukubatsira iwe kuchengetedza kudya kwakanaka uye uremu. Kuvaka chikafu chine moyo-moyo, svika kune:

• zviyo, senge oatmeal, zviyo zvezviyo zvakakwana, kana mbiriso yegorosi yakazara
• dzakaonda mapuroteni sosi, senge turkey bhekoni kana diki yekushandira nzungu kana nzungu ruomba
• zvigadzirwa zvemukaka zvine mafuta mashoma, zvakadai semukaka une mafuta mashoma, yogati, kana chizi
• michero nemiriwo

Tora masitepisi

Kurovedza muviri kwakakosha kune hutano hwakanaka hwemwoyo, saka wadii kuupinza mukati mukana wese? Tora masitepisi pane erevheta. Paki parutivi rwekunze rwekupaka. Famba kuenda kudhesiki rewaunoshanda naye kuti utaure, pane kuvatumira tsamba. Tamba nembwa yako kana vana mupaki, pane kungovatarisa. Chero zvishoma zvishoma zvinowedzera kumusoro kune hutano hwakanaka.

Yakaburitsa mushonga une moyo-wakanaka

Hapana mashiripiti anodikanwa kubikisa mukombe wegreen kana nhema tii. Kunwa imwe kusvika kumatatu makapu eti pazuva kunogona kubatsira kudzikisa njodzi yako yematambudziko emoyo, inodaro AHA. Semuenzaniso, yakabatana nemitengo yakaderera ye angina uye chirwere chemwoyo.

Geza mazino ako nguva dzose

Utsanana hwakanaka hwemumuromo hunogumira pakuchengeta mazino ako akachena uye achipenya. Sekureva kweCleveland Clinic, kumwe kutsvagura kunoratidza kuti hutachiona hunokonzera chingamu chirwere hunogona zvakare kukwidza njodzi yako yechirwere chemwoyo. Nepo kutsvagurudza kwakave kwakasanganiswa, hapana chakakanganisika pakutarisira zvakanaka mazino ako uye matadza.

Zvifambe

Nguva inotevera paunonzwa kuremerwa, kutsamwa, kana kutsamwa, famba famba. Kunyangwe kufamba kwemaminetsi mashanu kunogona kubatsira kubvisa musoro wako uye kudzikisa kushushikana kwako, izvo zvakanaka kune hutano hwako. Kutora hafu yeawa kufamba zuva rega rega zviri nani pane hutano hwako hwepanyama uye hwepfungwa.

Pump imwe iron

Kugwinya kweaerobic ndiko kiyi yekuchengetedza moyo wako, asi haisiriyo yega mhando yekurovedza muviri yaunofanirwa kuita. Izvo zvakare zvakakosha kusanganisa yenguva dzose simba rekudzidzisa zvikamu mune yako purogiramu. Iyo inowedzera mhasuru yaunovaka, inowedzera macalorie aunopisa. Izvo zvinogona kukubatsira iwe kuti urambe uine moyo-hutano huremu uye musimba nhanho.

Tsvaga yako inofara nzvimbo

Maonero ezuva anogona kunge akanaka kune moyo wako, pamwe nemanzwiro ako. Sekureva kweHarvard T. H. Chan Chikoro cheHuzhinji Hutano, kushushikana kusingaperi, kushushikana, uye kutsamwa kunogona kukwidza njodzi yako yechirwere chemwoyo uye sitiroko. Kuchengetedza maonero akanaka pahupenyu kunogona kukubatsira kuti ugare uine hutano kwenguva yakareba.