5 Ezi zinto ziya kuzuza intliziyo yakho

Yenza sukuphazamisana entliziyweni yam. Ngokutsho American College of Cardiology, isifo sentliziyo Uxhokonxwa-30% yokufa ehlabathini kwaye uhlala singunobangela okhokhelela ekufeni eUnited States. Yiba yinxalenye yale manani abafayo kunokuba lula ukuba balandele mikhwa ezimbalwa enempilo.

Uhlaziyo nokudla yokuphila - eyona ndlela yokulwa nesifo sentliziyo.

1. ifayibha nokudla

Ifayibha eziqulathwe kwezinye iimveliso, wenza nje imimangaliso ngenxa yesisu yethu, kodwa ibe nempembelelo entle entliziyweni.

Yenzeka njani le nto? Ku va yezinto ezibonakalayo, afunyanwa rhoqo kwi iinkozo esempilweni lonke, inceda umzimba ukuba atshitshise amanqanaba cholesterol aphezulu, isifo sentliziyo, ukufa kwamalungu omzimba, nokutyeba kunye seswekile type 2. Enyanisweni, uphando olwenziwa kwiYunivesithi Leeds ku-2013, lufumanise ukuba ingozi zizifo sentliziyo kakhulu kwanciphisa zonke iigram ezisixhenxe ifayibha ziphele. Oku kufuneka ukuba nidle ibhatata antioxidant-sisityebi, organic iimbotyi edamama kunye nezinye izinto ezininzi.

2. Quka yomxhesho amafutha enempilo

Uphononongo olupapashwe kwijenali yezonyango yaseBritani, wafumanisa ukuba ngokubuyisela ayegcwele amafutha ezityebileyo esempilweni polyunsaturated, ukolo kunye neeproteni zemifuno komeleza izihlunu intliziyo nokucutha umngcipheko wokuba nesifo sentliziyo. Nomvuzo salmon sasemini okanye ukufakwa kwi yomxhesho walnuts - indlela emnandi ukuba ulwe nesifo sentliziyo.

3. Hlala yokuphila esebenzayo

"Kungakhathaliseki ukuba lungakanani umsebenzi ufumana kokuhlala ixesha elide kwindawo ehleli enokuba nefuthe elibi empilweni iimpahla ngentliziyo negazi," - ucacisa uDebhora Rohm Young, Ph.D., umlawuli uphando zengqondo Kaiser Permanente Southern California. Kufuneka ukujoyina iqela ukuqubha ukuba lezempilo intliziyo kakhulu. Imisebenzi yemihla ngemihla isiqingatha seyure eqhutyelwa medium of kuya kunceda ukwandisa inkonzo kwentliziyo.

4. Zinyamekele

Nangona kwenkcazo ubudlelwane phakathi uxinezeleko kunye nesifo sentliziyo kufuneka uphando ngakumbi, ukuba ungene kwiimeko ezininzi kakhulu ezingathandekiyo kunokubangela umonakalo obalulekileyo karhulumente yakho engqondweni. "Xa uxinezeleko ke ngokugqithiseleyo, oko kunceda ekwandiseni uxinzelelo lwegazi oluphezulu, uphuhliso yesifuba nangenxa yezilonda," - ucacisa uErnesto L. Schiffrin, ugqirha oyintloko wamaYuda Hospital General ogama emva Nkosi Mortimer B. Davis e Montreal.

5. Musa ukutshaya

Lo mkhuba, ezifana icuba ifi, unoxanduva malunga mnye ukufa zonke ezintlanu ehlotyeni eUnited States kwaye imbangela nolunokuthintelwa yokufa kunye nesifo sentliziyo kweli lizwe. Nje oku kuyakhukhumalisa ezimbalwa kunokubangela neplaque kwi imithambo yakho, nto leyo ke lukhuni kwaye ithintela ithombo legazi intliziyo kunye namanye amaziko. Ukutshaya kungaba buhlungu ijwabu intliziyo, ukunciphisa cholesterol nokuphucula uxinzelelo lwegazi.