7-Mazuva Emwoyo Hutano Dambudziko

Zvemukati

• Nei uchifanira kufunga nezveiyi dambudziko
• Zuva 1: Enda unofamba
• Zuva 2: Tsika pachiyero
• Zuva 3: Idya hutano hwemoyo
• Day 4: Kick tsika yefodya
• Zuva rechishanu: Gara nekushushikana munzira dzinobatsira
• Zuva 6: Koshesa maawa ako ekurara
• Zuva rechinomwe: Tevera nhamba dzako dzehutano
• Tora woenda nazvo

Maitiro ako ehupenyu anokanganisa chirwere cheshuga

Semunhu anorarama nechirwere cheshuga cheshuga, iwe unogona kunge uchiziva kukosha kwekugara uchitarisa ropa rako shuga, kana shuga yeropa, mazinga. Iwe unofanirwa zvakare kuve nematurusi ekukubatsira iwe kuzvidzora, kusanganisira mishonga, insulin, uye mararamiro sarudzo.

Asi izvo iwe zvausingazive iko kukosha kwekunyatso tarisa zvimwe zviyero zvitatu zvehutano: yako BP, huremu, uye cholesterol.

Mararamiro ehupenyu chinhu chikuru mukuvandudza moyo wehutano hwako uye kudzikisa chirwere chemoyo. Sarudzo idzi kuzvipira, kwete basa renguva imwe chete.

Iyi 7-Day Moyo Hutano Dambudziko, ine matipi-akatsigira matipi, yakagadzirirwa kugadzirisa zvinonetsa zvevanhu vanorarama nechero 2 chirwere cheshuga. Aya mazano uye sarudzo dzinogona zvakare kushanda kune chero munhu anotarisa kuti ararame hupenyu hune hutano.

Pamazuva manomwe anotevera, iwe uchadzidza nezve kukosha kwe:

• kuwana kurovedza muviri nguva dzose
• kudya kudya kunovaka moyo
• kugadzirisa kushungurudzika
• kuwana kurara kwakakwana
• kudzikisira kunwa doro

Chinangwa cheichi chinetso chemazuva manomwe ndechekusuma nyowani, sarudzo dzakanaka dzemararamiro mune ako maitiro anogona kuvaka pachidzidzo chezuva rapfuura. Iyo yekuwedzera mhedzisiro ichave ine simba rine simba pane wako moyo hutano, yako yemoyo njodzi chirwere chirwere, uye hupenyu hwako hurefu.

Kutanga, ngatitarisei kuti nei dambudziko iri rakakosha kwazvo kune vanhu vanorarama ne type 2 chirwere cheshuga.

Nei uchifanira kufunga nezveiyi dambudziko

Vanhu vanorarama nechirwere cheshuga vanowanzo kuve nechirwere chemwoyo, uye vochikura vachiri vadiki, pane vanhu vasina chirwere. Pamusoro pezvo, njodzi yekurohwa nemoyo kana sitiroko yakakwira pakati pevaya vane chirwere cheshuga kupfuura vanhu vasina icho.

"Hosha yemwoyo ndiyo honzeri yekufa nechirwere cheshuga, zvese mhando yekutanga uye mhando yechipiri," anodaro Marina Basina, MD, endocrinologist uye purofesa anoshanda wezvekurapa kuStanford University Chikoro cheMishonga. "Varwere vane rudzi rwechipiri kunyanya vanogona kutanga kuita chirwere chemwoyo makore vasati vaonekwa kuti vane chirwere cheshuga nekuti vanogona kunge vaine chirwere cheshuga vasati vanyatsoonekwa."

Kana iwe uine chirwere cheshuga, unogona kushanda kuchengetedza moyo wako hutano nenzira yaunobata yako mashuga eropa. Kudzora ropa rako, pamwe necholesterol yako, kunogona kubatsira iwe kudzikisa njodzi dzinokonzera chirwere chemwoyo. Iyo inogona zvakare kudzikisa kukuvara kune ako eropa tsinga uye tsinga.

"Kutanga mangwanani kuitira kudzivirira chirwere chemwoyo," akadaro Dr. Basina. “Sekuziva kwedu kubva kumatanho akakosha emiedzo yemoyo muchirwere cheshuga, tikatanga nekukasika kuti tigadzirise zvese zvine njodzi nemoyo - havasi kungodzora chirwere cheshuga chete, asi zvakare kuwedzerwa kweropa, cholesterol, maitiro ehupenyu, kuputa - ipapo tinogona kudzivirira chirwere chemwoyo. ”

Zvakadaro, zvisinei nezera rako kana kuti wave nenguva yakareba sei uchigara nechirwere cheshuga cheshuga, unogona kutanga munzira inoenda kune hutano hupenyu nhasi. Kutanga nezuva rekutanga redambudziko iri pazasi.

Zuva 1: Enda unofamba

Famba maminitsi makumi matatu.

Kuita maekisesaizi ndiyo imwe yenheyo dzemararamiro ane hutano, ungave uine chirwere cheshuga kana kwete. Kana iwe uine prediabetes, kugara uchirovedza muviri kunogona kubatsira kudzikamisa uye kudzikisira kutanga kwerudzi rwechipiri chirwere cheshuga. Kurovedza muviri kunogona zvakare kudzora kufambira mberi kwekukuvara kune tsinga dzeropa uye yako yemoyo system.

Kurovedza muviri, Dr. Basina vanoti, inowedzera. Kuwana kufamba kupfupi zuva rese kunogona kubatsira sekusimbisa muviri. “Rudzi rwupi zvaro rwekusimbisa muviri rwuri nani pane kusashanda. Kunyangwe kushandisa maminetsi mashanu kusvika kugumi kunobatsira, ”anodaro Dr. Basina. IAmerican Heart Association inokurudzira maminetsi makumi matatu ehuremu hwesimba kurovedza muviri kanenge mazuva mashanu pasvondo.

Zvishoma zvehutano zvinhu zvekuchengetedza mupfungwa:

• Ita kuti mwoyo wako uwedzere. "Haudi kufamba zvishoma nezvishoma," akadaro Dr. Basina. Iwe unofanirwa kutora nhanho kuti moyo wako uitewo, zvakare. Asi, kana iwe uine mweya wekufema zvekuti haugone kuita hurukuro pfupi nemumwe ari padhuze newe, unogona kunge uchizvimanikidza zvakanyanya.
• Gadza nhanho chinangwa. Pedometers kana fitness trackers hazvina mari uye zviri nyore kuisa pane uye kupfeka. Ivo vanokwanisa kukupa iwe zano rekuti iwe uri kufamba zvakadii kuti iwe ugone kumisikidza zvinangwa zvako wega zuva rega rega. Vavarira kusvika pamatanho zviuru zvishanu pakutanga, wozozvikanda kusvika zviuru gumi.
• Usakanganwa kusimbisa chitima. Kuita muviri hakusi kwese nezve cardio. Kudzidziswa kwemhasuru kunogona kukupa iwe simba rakawanda, kugadzirisa muviri wako kutora shuga, uye kusimudzira yako cardio performance, futi.

Zuva 2: Tsika pachiyero

Zviyese.

"Kufutisa kunowedzera mukana wako wehosha yemwoyo," akadaro Dr. Basina. "Kurema kwakanyanya kunotungamira kumamiriro ezvinhu anowedzera mukana wehosha yemoyo - yakakwira BP, cholesterol zhinji, uye kuwedzera kwekudzora chirwere cheshuga."

Zvishoma zvinhu zvekuchengeta mundangariro:

• Tarisa uremu hwako nguva dzose. Mari inonzwisisika kamwechete pasvondo, anodaro Dr. Basina. Mune zvimwe zviitiko, chiremba wako anogona kukukumbira kuti utarise uremu hwako nguva zhinji.
• Muviri wako mashoma index (BMI) igwara. Iyo yakakwira BMI inowedzera njodzi dzehutano uye inowedzera njodzi njodzi dzehosha yemoyo. Kuziva zvako kunogona kukubatsira kuronga zano rekudzikisa. yako kuti uone kuti unowira muchikamu chipi. BMI ine hutano ndeye makumi maviri kusvika makumi maviri neshanu.
• Kurasikirwa kudiki kwakakura. Iwe unotanga kuona kuvandudzwa kunyangwe mushure mekurasikirwa nemapaundi mashoma. "3 kusvika ku5 muzana yekudzora uremu kunogona kubatsira kudzikisa cholesterol kana triglycerides, pamwe neshuga yeropa," akadaro Dr. Basina.

Zuva 3: Idya hutano hwemoyo

Ronga vhiki rezvikafu zvine moyo-wakanaka uye enda kunotenga.

Nepo vatsvaguriri vasina kukwanisa kusarudza nezvechikafu chimwe icho chakanyanya kunaka moyo-hutano sarudzo kune vanhu vane chirwere cheshuga, Dr. Basina vanoti vawana zvakakosha zvekutora zvinoshanda mubhodhi rose.

Zvekudya zvaunofanira kugumira:

• Mafuta akaguta. Izvi zvinosanganisira dairy, nyama tsvuku, uye mafuta emhuka.
• Chakagadzirwa trans mafuta. Mienzaniso majarini, zvigadzirwa zvakagadzirwa zvakagadzirwa, uye chikafu chakakangwa.
• Doro. Doro shoma rakaringana, asi zvese zvine mwero, anodaro Dr. Basina. Doro rinogona kunge riine macalorie akawandisa uye rinopa huwandu hwese hwekoriori.

Zvikafu zvaunogona kukumbundira:

• Yakaderera-mafuta, yakakwira-fiber chikafu. Izvi zvinosanganisira zviyo zvakakwana, miriwo, uye mashizha ane mashizha.
• Zvibereko nemiriwo. "Chibereko chakanyatsokwana mushuga," akadaro Dr. Basina, asi iwe unogona achiri kudya zvinoverengeka servings zuva rega rega.
• Hove. Vavarira maviri servings pavhiki. Sarudzo dzako dzakanakisa dzinosanganisira salmon, tuna, uye trout.
• Mafuta asina kukwana. Mienzaniso inosanganisira avocado, mafuta omuorivhi, nzungu, soymilk, mbeu, uye hove mafuta.

Kana iwe uchida chikafu chakarongeka kuti uite kuti uzvidavirire, Dr. Basina vanoti chikafu cheMediterranean uye nzira dzeDhijitari dzeKumisa Hypertension (DASH) kudya mienzaniso miviri yakanaka yezvikafu zvinosangana nezvakawanda zvezvinangwa izvi. Kudya kweMediterranean kunotarisa zvakanyanya pane zvekudyara-zvinodyiwa, uye iyo DASH yekudya inobatsira pamwe nechikamu kudzora uye kudzora kudyiwa kwesodium.

Day 4: Kick tsika yefodya

Kana iwe uchisvuta, ita chirongwa chekusiya.

"Kurega kusvuta kunoderedza njodzi yako yekurwadziwa nemoyo, sitiroko, chirwere chetsinga, chirwere cheitsvo, chirwere chemaziso, uye kudimburwa," anodaro Dr. Basina.

Haufanire kuputa pakiti pazuva kuti uone njodzi, anowedzera. Kunyangwe kufambidzana nevanhu kuputa mumabhawa nemaresitorendi kunogona kuwedzera njodzi yako yechirwere chemwoyo.

Matipi akakosha ekurega kuputa:

• Tsvaga rubatsiro. Taura nachiremba wako nezvezvinogona kurapwa, kusanganisira mishonga yemishonga, iyo inogona kukubatsira iwe kurega.
• Hazvisi nyore nguva dzose. "Zvakanyanya kuoma kurega kusvuta kune vanhu vazhinji, "Dr. Basina vanodaro. Asi izvi hazvireve kuti haufanire kuedza. Anoti chinhu chakanakisa chaungaite kuronga uye kugadzira chirongwa chekutsigira kukurudzira uye kukurudzira iwe.
• Edza, edza zvakare. Imwe ongororo yakawana muvhareji wefodya anoedza kurega kusvuta kanopfuura ka30 vasati vabudirira. Chokwadi, iyo Centers for Disease Control and Prevention (CDC) inoti nezvevanhu vakuru vanoputa vanotaura kuti vanoda kurega zvachose. Vanopfuura hafu vakaedza kurega kamwechete.

Muviri wako uchakubatsira kupora kubva pamakore ehutsi-hwakakanganisa kukuvara, Dr. Basina vanodaro. Muchokwadi, mukati megore, njodzi yako yechirwere chemwoyo inoderera kune mumwe munhu anosvuta. Makumi gumi nemashanu mushure mekurega kusvuta, njodzi yako ndiyo.

Zuva rechishanu: Gara nekushushikana munzira dzinobatsira

Tsvaga chiitiko chinokusimbisa uye uzviite.

"Patinenge takamanikidzwa, tinogadzira mahormone ekudzvinyirira ayo anodzvinyirira tsinga dzeropa, saka mune mumwe munhu anga atove nehutachiona hwehutachiona husina kunyatso kudzorwa, zvinogona kukwidza kukwira kweropa kusvika pamwero une njodzi," akadaro Dr.

Kwete chete kuti kunetsekana kusimudza shuga yako yeropa uye BP, asi zvinogona zvakare kuwedzera kuzvimba uye kuwedzera mikana yako yekuve nekurwadziwa kwemoyo kana sitiroko.

Kuti uderedze kushushikana kwako, unogona kutanga kudya zvakanyanya, kuputa, kunwa, kana kutsamwira vamwe. Asi idzi hadzisi nzira dzakanaka dzekutora kuchengetedza hutano hwako hwepanyama kana hutano hwepfungwa.

Panzvimbo iyoyo, Dr. Basina vanokurudzira kuti uuye neimwe nzira yekuronga kushungurudzika.

Zvimwe zviitiko zvekushungurudza zvaungaedza zvinosanganisira:

• kurovedza muviri
• gadheni
• kufema kwakadzama
• kuita yoga
• kuenda kunofamba
• kufungisisa
• kuteerera mimhanzi yako yaunofarira
• kushanda purojekiti yaunofarira
• kuchenesa
• journaling
• zvinokuvaraidza

Zuva 6: Koshesa maawa ako ekurara

Tuck mangwanani kuti iwe uwane maawa manomwe kusvika mapfumbamwe ekurara.

Kurara kungaratidzika kunge kusinganzwisisike kana iwe uchimanikidza nguva dzakatarwa, vana vanoshanda, uye marefu ekufamba. Asi inogona kunge iri imwe yenzira dzakanakisa dzekuvandudza moyo wako hutano.

“Tinoona nguva dzese kuti kana munhu akasarara zvakanaka husiku, zvinowedzera kukwira kweropa neshuga yeropa. Vanowanzodya macalorie akawanda uye vanowedzera uremu nekutadza kurara, zvakare, ”anodaro.

Hedzino dzimwe nzira dzekuwana hutano hutano hwekurara:

• Seta purogiramu. Sarudza nezvechirongwa chinonyatsoenderana nezvinodiwa iwe nemhuri yako uye zvichiri kukubvumidza kuti uve nemaawa manomwe kusvika mapfumbamwe ekurara. Namatira pairi nepaunogona napo, kunyangwe pakupera kwevhiki uye kana uchifamba.
• Gadzira maitiro. Dr. Basina vanokurudzira kutsvaga chiitiko chinokubatsira kudzika mhepo usati warara. "Verenga mapeji mashoma kana kufamba famba usati warara," anodaro, "kana kunwa tii yemakwenzi usati warara. Chakakosha kuuya nemuitiro uyo muviri unonzwa uchada kuti inguva yangu yekurara. "
• Ona chiremba wako. Kana iwe ukawana maawa manomwe kusvika mapfumbamwe ekurara asi zvakadaro haunzwi kuzorodzwa, isa izvi kuna chiremba wako pane yako inotevera musangano. Unogona kunge uine chirwere chiri kukanganisa hunhu hwako hwekurara.

Zuva rechinomwe: Tevera nhamba dzako dzehutano

Tanga diary yehutano.

Iwe unogona kutoteedzera ako eropa glucose manhamba zuva nezuva kana akati wandei zuva rega rega. Icho chikamu chakakosha chekutarisira kwako. Asi ikozvino, inogona kunge iri nguva yekutanga kutevera matatu manhamba anokuudza nezve hutano hwemwoyo wako: yako yeropa, hemoglobin A1c, uye cholesterol mazinga.

Kumbira chiremba wako kuti adzokerezve nhamba dzako kuitira kuti ugone kuzvinyora pasi panguva dzawakarongerwa. Uyezve, taura navo nezvenzira dzaunokwanisa kuyera nhanho idzi kumba. Ivo vanogona kukurudzira imba yekutsimba kweropa yekutarisa izvo zviri nyore kushandisa uye zvisina mutengo.

Ukasatarisa idzi nhamba nguva dzose, zviri nyore kutsauka kubva pane zvaunovavarira zvinangwa.

"Hemoglobin A1c ye7 muzana kana pasi ndiyo inotarisirwa kune vazhinji vane chirwere cheshuga," akadaro Dr. Basina. Ropa rekumanikidza chinangwa chevanhu vazhinji vane chirwere cheshuga, anowedzera, chiri pazasi pe130 / 80 mmHg, asi inogona kudzikira kune vamwe vanhu. Kana iri yakaderera-density lipoprotein (LDL), kana "yakaipa" cholesterol, chinangwa chiri pasi pe100 mg / dL mune mazhinji asi asingasviki 70 mg / dL mune avo vane nhoroondo yehosha yemwoyo, sitiroko, kana chirwere cheterterial.

Dhayari rako rezvehutano rinogona zvakare kusanganisira zvinyorwa pamanzwiro aunoita zuva rega rega, huwandu hwesimba rawaita, uye zvekudya zvaunodya. Izvi zvinogona kukubatsira kuzvimisira zvinangwa uye kukuratidza kuwanda kwawakaita nekufamba kwenguva.

Tora woenda nazvo

Mushure mevhiki rimwe rekuita shanduko idzi, watove munzira yako kuenda kune hutano hupenyu nemhando 2 chirwere cheshuga. Rangarira kuti sarudzo idzi dzinoda kuzvipira kwenguva refu kuti unyatsoona kuvandudzwa kwemoyo wako hutano. Usakanda mapfumo pasi kana ukapotsa zuva kana kukanganwa basa. Unogona kugara uchiedza zvakare.