Kei te hiahia koe kia noho haumaru mai i te mate manawa? Haere mai, kia kōrero tātou mō tēnei!

Tērā pea kei te whakaaro koe kāore e taea te ārai i te mate manawa. Engari ko te pono, i te nuinga o te wā ka taea e tātou te ārai i tōna tupu, te whakaroa rānei i tōna whanaketanga. He maha ngā momo mate manawa, ā, ka pā katoa ēnei ki te mahi me te hanganga o tō manawa. Ko te mate manawa e tino kitea ana, e rangona ana hoki e tātou ko te mate uaua o te ngākau ( CAD ) .

Ki te pāngia koe e te CAD, ko te tikanga kua hangaia ngā putunga ngako e kiia nei ko te plaque i roto i ngā uaua coronary, e kawe ana i te toto whai hāora ki tō ngākau. Whakaarohia he rite ki te paipa wai kua purua, e whakaiti ana i te rere o te wai. Ina whakawhāitihia te rere o te toto , kāore te ngākau e whiwhi i te hāora e hiahiatia ana. Ko te wā tēnā ka tīmata te puta mai o ngā tohu pēnei i te mamae o te uma , pēnei i te angina pumau. Ki te kino haere tēnei āhuatanga, ka taea e ia te arahi ki te whakaeke ngākau .

Ina hoki, he uaua ki te aukati katoa i te kohikohinga o te ngako i roto i ēnei uaua. I te nuinga o te wā, ka tīmata ēnei mea i a tātou e tamariki ana, i te wā taitamarikitanga pea. Heoi, ka taea e tātou te whakaroa i tēnei tukanga, arā, ka taea e tātou te whakahaere i tēnei kohikohinga. Kātahi ka taea e tātou te ārai i ngā raruraru kei puta, te whakaroa rānei i aua raruraru mō te wā roa.

Nā, me pēhea tātou e tiaki ai i a tātou mai i ēnei mate ngakau?

He maha ngā mea ka taea e tātou te mahi hei tiaki i a tātou mai i te mate ngakau. Ko ētahi o ēnei he tikanga me whakauru e koe ki roto i tō oranga o ia rā. I ētahi wā, me whai rongoā anō hoki. Kei raro nei ētahi huringa āhua noho hei āwhina i a koe ki te ārai, ki te whakaroa rānei i te mate ngakau.

1. Me tino matara atu i te momi hikareti, te vaping, me ētahi atu hua tupeka.

Ko te kai tupeka te mea tino nui hei ārai i te mate ngakau me te whiu. Ehara i te mea ngāwari te whakamutu. Engari ko tētahi o ngā mea tino nui ka taea e koe te mahi hei tiaki i tō ngakau me ō uaua toto. Ki te whakamahi koe i ngā hua tupeka, kia mōhio koe ki te kōrero ki tō tākuta mō ngā huarahi hei whakamutu.

He aha te hiranga o tēnei? Whakaarohia tēnei: ​​E rua ngā wā ka nui ake te tūponotanga o te mate manawa o te kaipaipa i te tangata kāore e kaipaipa. Ko te kaipaipa hoki te take nui rawa atu mō te mate manawa ohorere. Ahakoa ka momi koe i te kotahi, i te rua rānei hikareti i te rā, he tino teitei tō tūponotanga o te mate manawa me te whiu. Ahakoa kāore koe e momi hikareti, ka tūpono tonu koe ki te momi hikareti tuarua ina momi hikareti tetahi atu.

2. Whakawhāitihia te inu waipiro

Ki te inu waipiro koe, ngana kia kaua e inu i te waipiro i ngā wā katoa e taea ana.

He aha te hiranga o tēnei? Mā te inu nui rawa i te waipiro ka pā mai he maha ngā raruraru ki tō ngākau me ō uaua toto. Hei tauira:

• Te pā o te manawa kāore i te tika `(Atrial fibrillation)`
• Te ngoikore o te ngākau
• toto toto tiketike
• Whiu

3. Whakamahia he kai hauora mō te ngākau

Me huri e koe ētahi o ngā kai e hiahiatia ana. Ka taea e koe te rapu āwhina i tētahi tākuta/kaimātai kai mō tēnei. Kātahi ka mōhio koe ki ngā huringa ka taea e koe te mahi wawe.

Anei ētahi tohutohu mō te kai hauora mō te ngākau:

Tāpirihia ētahi atu o ēnei kai ki tāu kai:

• Ngā kai e nui ana i ngā waikawa ngako omega-3 (he ngako pai ēnei). Hei tauira: ika hinuhinu, hāmana, purapura harakeke, aramona, nati wōnati.
• Ngā hua me ngā huawhenua hou. He maha ngā matūkai e whakaratohia ana e ēnei. He nui hoki te muka wairewa i roto, e whakaiti ana i te mōrearea o te mate ngakau .
• Hei tauira, he hinu pai (he hinu oriwa wahine hou) . Heoi, ina whakamahia ana mō te tunu kai, te parai, te parai rānei, whakamahia he rahinga taurite.
• Ngā witi katoa. Tauira: taro parai, raihi parauri.

Whakaitihia, whakakorea rawatia rānei ēnei mea:

• Ngā kai tukatuka (pērā i ngā kai kua oti te takai) me ngā kai tere. He nui te ngako kukū , te ngako whakawhiti, me te tote i roto i ēnei kai. Me whakaiti hoki i te mīti whero. Hei utu, kai heihei, ika rānei, he kikokore.
• Tangohia te tote i te tēpu. Kaua e tāpirihia he tote i te wā e tunu ana. Kōwhiria ngā hua he iti te konutai.
• He maha ngā kai kua tapaina he kore-ngako, ahakoa te āhua whai kiko, engari he nui te huka i roto. Pānuihia te tapanga me te āta whiriwhiri i ngā kai reka iti-huka, i ngā hua hou rānei.
• He nui te ngako kukū i roto i ngā hinu iti-kaiora, pērā i te hinu nikau, ā, he mea kino tēnei mō tō hauora.Ka taea e ia te whakanui ake i ngā taumata cholesterol LDL . Kāore hoki i te pai ngā hinu hauwai, e kitea ana i roto i ētahi pata me ngā whakapoto.

He aha te hiranga o te kai i ēnei kai? Mā ngā kai hauora mō te ngākau ka whakaratohia ngā matūkai e hiahiatia ana e tō ngākau. Ka whakawhāitihia e te kai hauora ngā mea e whakanui ana i tō toto toto me te whakawhāiti i ō uaua toto. Ko tētahi kai kua whakamātauhia ngā painga ko te kai Mediterranean .

4. Whakaitihia tō taumata cholesterol katoa, te cholesterol LDL (kino), me te triglyceride.

He whakamātautau te paenga ngako e ine ana i ngā momo ngako i roto i ō toto, arā, te cholesterol me ngā triglycerides. I te nuinga o te wā, ngana kia mau tonu ngā hua o tō paenga ngako ki roto i ēnei awhe:

• Korekore katoa: I raro i te 200 mg/dL.
• Korekore LDL: I raro i te 70 mg/dL mēnā he mate manawa tōu.
• Korekore LDL: I raro i te 100 mg/dL mēnā he nui tō mōrearea ki te mate manawa.
• Korekore LDL: I raro i te 130 mg/dL mō ētahi atu katoa.
• Ngā Triglycerides: I raro i te 150 mg/dL.

Kōrero ki tō tākuta mō te tikanga o ēnei tau, ā, ki te kore e pai te taumata, matapakihia he aha tāu e taea ai hei whakapai ake i aua tau.

He aha te hiranga o tēnei? He "kino" te cholesterol LDL nā te mea ka whai wāhi ki te kohikohinga ngako i roto i ō uaua (atherosclerosis). Hei tāpiri, kua kitea e ngā kaipūtaiao ko te nui haere o te cholesterol katoa me te taumata triglyceride ka piki ake te mōrearea o te mate manawa.

5. Whakanuia ō taumata cholesterol HDL (pai)

Ina kōrero ana mō te cholesterol HDL, ngana kia mau tonu ki ēnei taumata:

• Mō ngā tāne: Neke atu i te 45 mg/dL.
• Mō ngā wāhine: Neke atu i te 55 mg/dL.
• Mō ngā pakeke katoa, ko te parenga pai rawa atu mō te mate ngakau he neke atu i te 60 mg/dL.

He aha te hiranga o tēnei? Ko te cholesterol HDL te cholesterol "pai". Ka āwhina i te tango i te cholesterol LDL kino rawa atu i tō tinana. Mena he teitei ō taumata HDL, ka taea e ia te tiaki i a koe mai i te mate ngakau. Mena he iti ō taumata, ka nui ake tō mōrearea.

6. Whakahaerehia te Toto Toto Teitei

Ngāna kia mau tonu tō toto toto ki te 120/80 mmHg, ki raro iho rānei. Heoi anō, ka whakarerekē pea tō tākuta i tēnei whāinga i runga i tō tau me ētahi atu āhuatanga hauora.

Mahia ēnei mea hei whakahaere i tō toto toto:

• Kai i te kai iti-konutai.
• Kia mau ki te taumaha hauora e tika ana mōu.
• Whakawhāitihia te inu waipiro.
• Ki te tohua e te tākuta, me kai tika te rongoā.

He aha te hiranga o tēnei?Ko te toto toto te pēhanga e pā ana ki ō uaua toto i ia wā e pā ana tō ngākau. Ina piki te pēhanga, me kaha ake te mahi a tō ngākau me ō whatukuhu. Mēnā ka noho pēnei tonu mō te wā roa, ka piki ake ngā mōrearea e whai ake nei:

• Te whakaekenga o te ngakau
• Te ngoikore o te ngākau
• mate whatukuhu
• Whiu

7. Whakahaerehia te Mate Huka

Kōrero ki tō tākuta mō te taumata huka toto me te taumata hemoglobin A1C e hiahiatia ana e koe. Kātahi, whakaritea he mahere hei whakatutuki i taua whāinga.

He aha te hiranga o tēnei? He nui ake te mōrearea o te hunga mate huka ki te pāngia e te mate manawa. Nā te mea ka whakanui ake te mate huka i te mōrearea o te pāngia e ngā āhuatanga pēnei i:

• toto toto tiketike
• Te cholesterol teitei
• Te cholesterol LDL (kino) teitei
• Ngā triglycerides teitei
• He iti te cholesterol HDL (pai)

8. Kia mau tonu te taumaha hauora e pai ana ki a koe.

Kōrero ki tō tākuta mō te taumaha hauora mōu.

I te nuinga o te wā, kia maumahara ki ēnei whāinga:

• Kei waenga i te 18.5 me te 24.9 te Taupū Papatipu Tinana (BMI). (Tērā pea ka rerekē tēnei whāinga BMI i runga i te taupori. Kōrero ki tō tākuta mō tō whāinga.)
• He iti iho i te 40 inihi te porowhita hope mō ngā tāne.
• He iti iho i te 35 inihi te porowhita hope mō ngā wāhine.

He aha te hiranga o tēnei? Mā te taumaha rawa o te tinana (ina koa ko te ngako kei tō hope) ka taumaha te ngākau me ngā uaua toto. Ka arahi pea tēnei ki ngā āhuatanga pēnei i:

• toto toto tiketike
• Te cholesterol teitei
• Ngā triglycerides teitei
• Te pikinga ake o te mōrearea ki te whakawhanake i te mate huka.

9. Kia kaha te mahi i te roanga o te rā.

Whakakorikori tinana kaha-waenga mō te 30 meneti pea ia rā, e rima ngā rā o te wiki. Ka uru atu pea ki tēnei ngā mahi pēnei i te hikoi tere, te kaukau rānei. Me whakakorikori tinana kaha rānei (pēnei i te oma) mō te 25 meneti ia rā, e toru ngā rā o te wiki. Ahakoa kāore koe e mahi i ngā mahi katoa i te wā kotahi, engari i roto i ngā wā poto, 10-15 meneti te roa, he pai tonu.

Kimihia hoki ngā huarahi hei tāpiri atu i te nekehanga ki tō mahinga o ia rā:

• Whakatika i ia haora, totoro tō tinana, ka hikoi haere.
• Ina haere koe ki te hokohoko, me tū tō waka ki tawhiti paku atu i te tomokanga.
• Whakamahia te arawhata hei utu mō te ararewa.
• Hīkoi, kaua e taraiwa i ngā wā katoa e taea ai.

He mea nui: Kōrero ki tō tākuta i mua i te tīmatanga o tētahi mahi tinana hou, i mua rānei i te whakarerekē i tō taumata mahi. I te nuinga o te wā, ko te mea tino haumaru māu ko te whakanui haere i tō taumata mahi.

He aha te hiranga o tēnei?He mea tino nui te korikori tinana hei ārai i te mate ngakau, nā te mea:

• Ka whakapai ake i te mahi a tō ngākau ki te pupuhi toto puta noa i tō tinana.
• Ka āwhina i te ārai, i te whakahaere rānei i ngā āhuatanga mōrearea maha mō te mate ngakau (te toto toto tiketike, te cholesterol tiketike, te taumaha rawa/momona).

10. Tangohia tō rongoā kia rite ki te mea i whakaritea.

Tangohia tō rongoā kia rite ki tā te tākuta e tohutohu ana ki a koe, i te wā tika, me te raupapa tika. Kia whiwhi ai koe i te hua pai rawa atu o tō rongoā, tangohia i te wā kotahi i ia rā, ā, whai i ngā tohutohu katoa.

He aha te hiranga o tēnei? I ētahi wā, me rongoā koe hei whakahaere i ngā āhuatanga e whakararu ana i a koe, pērā i te toto toto tiketike, te cholesterol tiketike rānei. Mena koinā, kōrero ki tō tākuta mō ngā rongoā e hiahiatia ana e koe me te take e hiahiatia ai e koe.

11. Ki te hiahia āwhina koe, kōrerohia.

Mena he arai kei a koe ki te ārai i te mate ngakau (hei tauira, te kimi kai hauora hei kai, te kore rānei he wā hei whakakorikori tinana), he mea pai kia kōrero koe ki tō tākuta mō tēnei mea. Ka taea e ia te tuku atu i a koe ki ngā wāhi pēnei i:

• Ngā kaupapa kai taumata hapori, ngā peeke kai rānei.
• Ngā ratonga tohutohu.
• Ngā tohunga kai.
• Ngā wāhi e whakarato ana i ngā mōhiohio e pā ana ki te tunu kai me te whakamahere kai.
• Ngā rōpū tautoko.

He aha te hiranga o tēnei? Ahakoa ka taea e koe te whakaiti i tō tupono ki te mate ngakau mā roto i ō ake mahi, kāore e ranea te hiahia noa ki te hanga huringa. Ka pāngia tō kaha ki te whakatau i ngā whakatau hauora mō te ngakau e te korenga o ētahi atu rauemi.

12. Me tirotiro hauora koe i te iti rawa kotahi i te tau.

Whakaritea he wā ki te toro atu ki tō tākuta i ia tau. Māna e tirotiro ō tohu ora me te aromatawai i tō hauora whānui. Māna hoki e kī atu ki a koe te auau o ngā whakamātautau toto hei ine i tō cholesterol, tō huka toto, me ētahi atu taumata nui.

He aha te hiranga o tēnei? Mēnā ka haere tonu koe ki tō tākuta, ka taea e tō tākuta te kite i ngā tohu wawe o te mate manawa. Pērā i te maha o ngā mate, ko te wawe o te pāngia e te mate, ko te nui ake o te tūponotanga ka angitu tō maimoatanga.

13. Whakahaerehia tō ahotea.

Whakaitihia ō taumata ahotea mā te mahi i ngā mea pēnei i te whakakorikori tinana, te whakaaroaro, te yoga, te whakarongo waiata rānei. He pai ake ēnei hei whakakapi i te kai nui, i te inu waipiro rānei hei whakautu ki te ahotea. Mā te manawa hōhonu me te totoro i tō tinana ka āwhina i te whakaiti i te ahotea. Mā te tākaro ki tō mōkai mō te 10 meneti ka āwhina anō hoki.

He aha te hiranga o tēnei? Ina pāngia koe e te ahotea, ka piki ake pea tō toto toto.

14. Kia moe koe i te nui e hiahiatia ana.

E whitu ki te iwa hāora te roa o te moe a te pakeke i ia pō. He uaua pea tēnei mō te tini o te hunga pukumahi. Hei āwhina i a koe kia pai ake te moe, ngana ki te whakakorikori tinana i te awatea, ā, kaua e titiro ki ngā mata hiko i mua i te moe.

He aha te hiranga o tēnei? Mā te kore e nui te moe ka nui ake te tūponotanga o te whakawhanake i ngā mate ka arahi atu ki ngā mate manawa, pērā i te mate huka, te BMI teitei, me te toto toto tiketike.

Ka taea te whakakore, te whakaora rānei i te mate ngakau?

Kia pāngia koe e te mate uaua o te ngākau, kāore e taea te whakakore. Kāore he rongoā. Engari mā ngā huringa āhua noho me ngā rongoā ka āwhina i te whakahaere, i te aukati rānei i te kino haere o te mate. Kei te rangahau tonu ngā kaipūtaiao i ngā rongoā me ngā maimoatanga hou. Kua whai take kē tātou ki te tumanako:

• He maha ngā mea ka taea e koe te mahi hei ārai, hei whakaroa rānei i te mate ngakau.
• Ka taea e ngā maimoatanga te āwhina i a koe kia roa ake te ora me te whakapai ake i te kounga o te oranga.

Ko te ārai i te mate manawa te mea nui rawa atu. Engari, nā te mea he āhuatanga mōrearea kāore e taea te whakarerekē, kāore pea e taea i ngā wā katoa. Ā, he herenga kei a tātou katoa i roto i ā tātou mahi.

He mea nui kia ako koe me pēhea te ārai i te mate ngakau, me te mahi i ngā mahi hei mahi i tēnā. Engari kia maumahara, ki te kore āu mahi pai e puta mai i ngā hua e hiahiatia ana e koe, kei reira ngā maimoatanga hei āwhina.

He aha ngā āhuatanga mōrearea mō te mate ngakau e kore e taea e tātou te whakarerekē?

He maha ngā āhuatanga mōrearea mō te mate ngakau. Tērā pea kua rongo koe i tō tākuta e kōrero ana mō ngā "āhuatanga mōrearea kāore e taea te whakarerekē". Koinei ngā āhuatanga mōrearea kāore e taea te whakarerekē. Hei tauira, te kaumātuatanga, te paheketanga, te whai hītori whānau mō te mate ngakau, te whai rānei i ētahi mate mau tonu.

Ahakoa kāore e taea te whakarerekē i ēnei āhuatanga mōrearea, he mea nui kia mōhio koe mēnā kei a koe ēnei āhuatanga. Nā te mea ina tāpirihia ēnei āhuatanga mōrearea, ka piki ake te mōrearea whānui. Mēnā kei a koe ēnei āhuatanga mōrearea e kore e taea te whakarerekē, he mea nui ake te whakahaere i ō āhuatanga mōrearea e pā ana ki tō momo noho.

He aha atu ngā āhuatanga hauora ka whakanui ake i te mōrearea o te mate ngakau?

Ka piki ake te mōrearea o te mate manawa i ētahi āhuatanga hauora. Kei roto i ēnei ko:

• Te manawa pāpaku koretake `(Atrial fibrillation – Afib)`
• Te mate tākihi mau tonu (CKD)
• Mate huka (momo I me te momo II – `(Te mate huka – momo I me te momo II)`)
• Ngā mate mumura mau tonu (hei tauira, ngā mate pūnaha ārai mate, te HIV rānei)
• Mate huka hāputanga
• toto toto tiketike
• Te cholesterol teitei
• Te ngakau o te ngākau i muri i te whānautanga
• Ko te preeclampsia me ētahi atu raruraru hāputanga e whakanui ana i te mōrearea o te mate ngakau atherosclerotic
• Te moe pōrearea
• Te mate wareware o ngā uaua toto

Mena kei a koe tētahi o ēnei āhuatanga, kōrero ki tō tākuta mō te huarahi e taea ai e koe te whakaiti i tō tupono ki te mate ngakau.

He tokomaha te hunga he kotahi, neke atu rānei ngā āhuatanga mōrearea mō te mate manawa. Ā, he uaua pea te whakarerekē i te āhua noho. Engari kia maumahara, ahakoa he iti noa ngā whakarerekētanga āhua noho, ka nui te rerekētanga. Kōrero ki tō tākuta mō ngā whakarerekētanga iti, ngāwari ka taea e koe te mahi, ā, ka nui haere tonu i roto i te wā.

He mea whakatenatena nui te mōhio ka taea e koe te ārai, te whakaroa rānei i te mate ngakau. Engari ki te kore āu mahi pai e puta mai i ngā hua e hiahiatia ana e koe, tera pea ka pouri koe. Ki te pērā, kōrero ki tō tākuta mō ētahi atu huringa ka taea e koe te whakamātau. Pātai atu hoki mēnā ka taea e te rongoā te āwhina ki te whakawhāiti i te āputa i waenga i tō wāhi me tō wāhi e hiahia ana koe.

Hei whakarāpopototanga, ngā mea hei maumahara mā tātou (Karere hei tango ki te kāinga)

Āe, mai i ngā kōrero kua kōrerotia nei, kua mārama ki a koe ehara te mate manawa i te mea hei tatari noa, hei tirotiro noa iho.

He mea ka taea e koe te tīmata ki te mahi i tēnei rā hei tiaki i tō ngākau!

• Kati rawa te momi hikareti. Koinei te mea pai rawa atu ka taea e koe te mahi.
• Whakaitihia te tote, te huka, me te hinu, ā, kai i ngā hua rākau, i ngā huawhenua, me ngā kai whai kiko i te muka.
• Whakakorikori tinana. He mea tino nui kia nekehia tō tinana i ia rā.
• Whakahaerehia tō taumaha.
• Kia mau tonu te toto totoka, te cholesterol, me te huka. Ki te hiahia koe ki te rongoā mō tēnei, me tango tika.
• Whakaitihia te ahotea.
• Moe pai.
• Tirohia te tākuta i te iti rawa kotahi i te tau mō te tirotiro hauora.

Tērā pea he uaua te mahi i ēnei mea katoa i te wā kotahi. Engari, tīmata noa i te iti. Hurihia tētahi tikanga. Ka nui te rerekētanga. Ka mihi atu tō ngākau ki a koe!