Mukufuna kukhala otetezeka ku matenda a mtima? Tiyeni tikambirane za izi!

Mungaganize kuti matenda a mtima ndi chinthu chomwe sitingathe kuchiletsa. Koma zoona zake n'zakuti, nthawi zambiri tingathe kuwaletsa kuti asachitike, kapena kuchedwetsa kupita patsogolo kwawo. Pali mitundu yosiyanasiyana ya matenda a mtima, omwe onse amakhudza ntchito ndi kapangidwe ka mtima wanu. Matenda a mtima omwe timamva ndi kuwona ndi matenda a mitsempha ya mtima ( CAD ) .

Ngati muli ndi CAD, zikutanthauza kuti mafuta omwe amatchedwa plaque amasonkhana m'mitsempha ya mtima, yomwe imanyamula magazi ochulukirapo a okosijeni kupita kumtima. Taganizirani izi ngati chitoliro chamadzi chotsekedwa, chomwe chimachepetsa kuyenda kwa madzi. Pamene kuyenda kwa magazi kuli kocheperako, mtima sulandira mpweya womwe ukufunikira. Pamenepo ndi pomwe zizindikiro monga kupweteka pachifuwa , monga angina yokhazikika, zimayamba kuonekera. Ngati vutoli likuipiraipira, lingayambitsenso matenda a mtima .

Ndipotu, n'kovuta kuletsa kwathunthu kusonkhanitsa mafuta m'mitsempha iyi. Nthawi zambiri, zinthuzi zimayamba tili aang'ono, mwina ngakhale tili achinyamata. Komabe, tingathe kuchepetsa izi, ndiko kuti, tingathe kuwongolera kusonkhanitsa kumeneku. Kenako tingathe kupewa mavuto kuti asachitike, kapena kuwachedwetsa kwa nthawi yayitali.

Ndiye, kodi tingadziteteze bwanji ku matenda a mtima amenewa?

Pali zinthu zambiri zomwe tingachite kuti tidziteteze ku matenda a mtima. Zina mwa izo ndi zizolowezi zomwe muyenera kuziphatikiza pa moyo wanu watsiku ndi tsiku. Nthawi zina, mankhwala angafunikenso. Pansipa pali kusintha kwa moyo komwe kungakuthandizeni kupewa kapena kuchedwetsa matenda a mtima.

1. Pewani kusuta fodya, kugwiritsa ntchito nthunzi, ndi zinthu zina za fodya.

Kugwiritsa ntchito fodya ndiye chinthu chofunikira kwambiri chomwe chingapewedwe chomwe chingabweretse matenda a mtima ndi sitiroko. Sikophweka kusiya. Koma ndi chimodzi mwazinthu zofunika kwambiri zomwe mungachite kuti muteteze mtima wanu ndi mitsempha yamagazi. Ngati mugwiritsa ntchito zinthu zopangidwa ndi fodya, onetsetsani kuti mwalankhula ndi dokotala wanu za njira zosiyira.

N’chifukwa chiyani izi n’zofunika kwambiri? Taganizirani izi: Munthu wosuta fodya ali ndi mwayi wochuluka wopeza matenda a mtima kuposa munthu wosasuta fodya. Kusuta fodya ndiye chinthu chachikulu chomwe chimayambitsa imfa yadzidzidzi ya mtima. Ngakhale mutasuta ndudu imodzi kapena ziwiri patsiku, chiopsezo chanu cha matenda a mtima ndi sitiroko n’chokwera kwambiri. Ngakhale simusuta, mungakhalebe pachiwopsezo cha utsi wa fodya pamene wina akusuta.

2. Chepetsani kumwa mowa

Ngati mumamwa mowa, yesetsani kupewa mowa mmene mungathere.

N’chifukwa chiyani izi zili zofunika? Kumwa mowa wambiri kungayambitse mavuto osiyanasiyana a mtima ndi mitsempha yamagazi. Mwachitsanzo:

• Kugunda kwa mtima kosakhazikika `(Atrial fibrillation)`
• Kulephera kwa mtima
• Kuthamanga kwa magazi
• Stroke

3. Khalani ndi zakudya zopatsa thanzi la mtima

Muyenera kusintha zakudya zanu. Mutha kupempha thandizo kwa dokotala/katswiri wa zakudya kuti mupewe izi. Mukatero mudzadziwa kusintha komwe mungachite mwachangu.

Nazi malangizo ena oti mudye zakudya zabwino pamtima:

Onjezerani zinthu izi ku zakudya zanu:

• Zakudya zokhala ndi mafuta ochulukirapo a omega-3 (awa ndi mafuta abwino). Zitsanzo: nsomba zamafuta, nsomba za salimoni, mbewu za fulakesi, amondi, mtedza.
• Zipatso ndi ndiwo zamasamba zatsopano. Izi zimakupatsirani michere yambiri. Zilinso ndi ulusi wambiri wosungunuka, zomwe zimachepetsa chiopsezo cha matenda a mtima .
• Mafuta abwino, mwachitsanzo (mafuta a azitona owonjezera) . Komabe, mukamawagwiritsa ntchito pophika, kukazinga, kapena kukazinga, gwiritsani ntchito mafuta ochepa.
• Zipatso zonse. Zitsanzo: buledi wa chimanga, mpunga wofiirira.

Chepetsani kapena chotsani zinthu izi kwathunthu:

• Zakudya zopangidwa ndi makina (monga chakudya chokonzedwa kale) ndi zakudya zofulumira. Zakudya zimenezi nthawi zambiri zimakhala ndi mafuta ambiri okhuta , mafuta osinthika, ndi sodium (mchere). Komanso, chepetsani kudya nyama yofiira. Idyani nkhuku kapena nsomba yopanda mafuta ambiri m'malo mwake.
• Chotsani mchere patebulo. Pewani kuwonjezera mchere mukamaphika. Sankhani zakudya zopanda sodium wambiri.
• Zakudya zambiri zomwe zimalembedwa kuti zilibe mafuta zingawoneke ngati zopatsa thanzi, koma zimatha kukhala ndi shuga wambiri. Werengani mosamala chizindikirocho ndipo sankhani maswiti otsika shuga kapena zipatso zatsopano.
• Mafuta osapatsa thanzi labwino, monga mafuta a kanjedza, ali ndi mafuta ambiri okhuta, zomwe ndi zoipa pa thanzi lanu.Zingathe kuonjezera kuchuluka kwa cholesterol ya LDL . Mafuta a haidrojeni, omwe amapezeka mu ma margarine ndi ma shortenings ena, nawonso si abwino.

N’chifukwa chiyani kudya zakudya zimenezi n’kofunika kwambiri? Zakudya zopatsa thanzi mtima zimapatsa thupi lanu michere yomwe mtima wanu umafunikira. Zakudya zopatsa thanzi zimaletsa zinthu zomwe zimawonjezera kuthamanga kwa magazi komanso kutsekereza mitsempha yanu. Chakudya chimodzi chomwe chili ndi ubwino wake ndi chakudya cha ku Mediterranean .

4. Chepetsani kuchuluka kwa cholesterol yanu yonse, cholesterol yoyipa ya LDL, ndi triglyceride.

Chida choyezera mafuta m'magazi ndi njira yoyezera mitundu ya mafuta m'magazi mwanu, monga cholesterol ndi triglycerides. Kawirikawiri, yesetsani kusunga zotsatira za lipid m'magazi mwanu mkati mwa izi:

• Cholesterol yonse: Yochepera 200 mg/dL.
• Cholesterol ya LDL: Yochepera 70 mg/dL ngati muli ndi matenda a mtima.
• Cholesterol ya LDL: Yochepera 100 mg/dL ngati muli pachiwopsezo chachikulu cha matenda a mtima.
• Cholesterol ya LDL: Yochepera 130 mg/dL kwa wina aliyense.
• Triglycerides: Zosakwana 150 mg/dL.

Lankhulani ndi dokotala wanu za tanthauzo la manambalawa, ndipo ngati sali pamlingo wabwino, kambiranani zomwe mungachite kuti muwathandize.

Chifukwa chiyani izi zili zofunika? Cholesterol ya LDL ndi "yoipa" chifukwa imathandizira kusonkhanitsa mafuta m'mitsempha yanu (atherosclerosis). Kuphatikiza apo, asayansi apeza kuti kuchuluka kwa cholesterol yonse ndi triglycerides kumawonjezera chiopsezo cha matenda a mtima.

5. Wonjezerani kuchuluka kwa cholesterol yanu ya HDL (yabwino)

Mukamalankhula za cholesterol ya HDL, yesani kuisunga pamlingo uwu:

• Kwa amuna: Osachepera 45 mg/dL.
• Kwa akazi: Osachepera 55 mg/dL.
• Kwa akuluakulu onse, chitetezo chabwino kwambiri ku matenda a mtima ndi choposa 60 mg/dL.

N’chifukwa chiyani izi zili zofunika? Cholesterol ya HDL ndi cholesterol "yabwino". Imathandiza kuchotsa cholesterol yoipa ya LDL m'thupi lanu. Ngati HDL yanu ili pamwamba, ingakutetezeni ku matenda a mtima. Ngati muli pansi, chiopsezo chanu chimakhala chachikulu.

6. Kulamulira Kuthamanga kwa Magazi

Yesetsani kusunga kuthamanga kwa magazi anu pa 120/80 mmHg kapena pansi pake. Komabe, dokotala wanu angasinthe cholinga chanu kutengera zaka zanu ndi matenda ena.

Chitani zinthu izi kuti muchepetse kuthamanga kwa magazi anu:

• Idyani zakudya zopanda sodium wambiri.
• Khalani ndi kulemera koyenera komwe kungakuyenerereni.
• Chepetsani kumwa mowa.
• Ngati dokotala wakupatsani mankhwala, imwani mankhwalawo moyenera.

N’chifukwa chiyani izi n’zofunika?Kupanikizika kwa magazi ndi kupanikizika komwe magazi anu amapereka pamitsempha yanu nthawi iliyonse mtima wanu ukagunda. Kupanikizika kukakwera, mtima ndi impso zanu zimayenera kugwira ntchito molimbika. Ngati zipitirirabe choncho kwa nthawi yayitali, zoopsa zotsatirazi zimawonjezeka:

• Matenda amtima
• Kulephera kwa mtima
• Matenda a impso
• Stroke

7. Kulamulira Matenda a Shuga

Lankhulani ndi dokotala wanu za shuga m'magazi omwe mukufuna komanso kuchuluka kwa hemoglobin A1C. Kenako, pangani dongosolo loti mukwaniritse cholinga chimenecho.

N’chifukwa chiyani izi zili zofunika? Anthu odwala matenda a shuga ali pachiwopsezo chachikulu chotenga matenda a mtima. Izi zili choncho chifukwa matenda a shuga amawonjezera chiopsezo chotenga matenda monga:

• Kuthamanga kwa magazi
• Cholesterol yambiri
• Cholesterol yoipa (yochuluka) ya LDL
• Ma triglycerides ambiri
• Cholesterol ya HDL yotsika (yabwino)

8. Khalani ndi kulemera koyenera komwe kungakuyenerereni.

Lankhulani ndi dokotala wanu za kulemera kwabwino komwe kungakuthandizeni.

Kawirikawiri, kumbukirani zolinga izi:

• Body Mass Index (BMI) ili pakati pa 18.5 ndi 24.9. (Cholinga cha BMI ichi chingasiyane malinga ndi chiwerengero cha anthu. Lankhulani ndi dokotala wanu za cholinga chanu.)
• Kuzungulira m'chiuno kwa amuna ndi mainchesi osakwana 40.
• Kwa akazi, m'chiuno mwake muli mainchesi osakwana 35.

N’chifukwa chiyani izi zili zofunika? Kunyamula mafuta ochulukirapo m’thupi (makamaka mafuta m’chiuno mwanu) kumaika mtima wanu ndi mitsempha ya magazi pamavuto. Zingayambitse matenda monga:

• Kuthamanga kwa magazi
• Cholesterol yambiri
• Ma triglycerides ambiri
• Kuwonjezeka kwa chiopsezo chotenga matenda a shuga.

9. Khalani otanganidwa pang'ono tsiku lonse.

Chitani masewera olimbitsa thupi pang'ono kwa mphindi zosachepera 30 patsiku, masiku asanu pa sabata. Izi zitha kuphatikizapo kuyenda mwachangu kapena kusambira. Kapena, chitani masewera olimbitsa thupi amphamvu (monga kuthamanga) kwa mphindi 25 patsiku, masiku atatu pa sabata. Ngakhale simuchita zonse nthawi imodzi, koma pang'onopang'ono, mphindi 10-15, zimakhalabe zothandiza.

Komanso, pezani njira zowonjezera mayendedwe anu a tsiku ndi tsiku:

• Dzukani ola lililonse, tambasulani thupi lanu, ndipo yendani pang'ono.
• Mukapita kukagula zinthu, ikani galimoto yanu patali pang'ono ndi khomo lolowera.
• Gwiritsani ntchito masitepe m'malo mwa elevator.
• Yendani pansi m'malo moyendetsa galimoto nthawi iliyonse yomwe zingatheke.

Chofunika: Lankhulani ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi kapena kusintha kuchuluka kwa zochita zanu. Kawirikawiri, ndibwino kuti muwonjezere kuchuluka kwa zochita zanu pang'onopang'ono.

N’chifukwa chiyani izi n’zofunika?Kuchita masewera olimbitsa thupi n'kofunika kwambiri popewa matenda a mtima, chifukwa:

• Zimathandiza kuti mtima wanu ugwire bwino ntchito popopera magazi m'thupi lanu lonse.
• Zimathandiza kupewa kapena kuwongolera zinthu zambiri zomwe zimayambitsa matenda a mtima (kuthamanga kwa magazi, cholesterol yambiri, kunenepa kwambiri).

10. Imwani mankhwala anu monga momwe mwalangizidwira.

Imwani mankhwala anu monga momwe dokotala wanu wakuuzani, panthawi yoyenera, komanso motsatira dongosolo loyenera. Kuti mupindule kwambiri ndi mankhwala anu, imwani nthawi yomweyo tsiku lililonse ndikutsatira malangizo ena aliwonse.

N’chifukwa chiyani izi n’zofunika? Nthawi zina, mumafunika mankhwala oletsa matenda omwe amakuikani pachiwopsezo, monga kuthamanga kwa magazi kapena cholesterol yambiri. Ngati ndi choncho, lankhulani ndi dokotala wanu za mankhwala omwe mukufuna komanso chifukwa chake mukufunikira.

11. Ngati mukufuna thandizo, kambiranani za vutoli.

Ngati muli ndi zopinga zilizonse zopewera matenda a mtima (monga kupeza zakudya zabwino zoti mudye kapena kusakhala ndi nthawi yochita masewera olimbitsa thupi), ndi bwino kulankhula ndi dokotala wanu za vutoli. Iye angakutumizireni ku malo monga:

• Mapulogalamu azakudya pagulu la anthu ammudzi kapena malo osungira chakudya.
• Utumiki wa uphungu.
• Akatswiri a zakudya.
• Malo omwe amapereka chidziwitso chokhudza kuphika ndi kukonzekera chakudya.
• Magulu othandizira.

N’chifukwa chiyani izi n’zofunika? Ngakhale kuti mungathe kuchepetsa chiopsezo chanu cha matenda a mtima pogwiritsa ntchito khama lanu, kungofuna kusintha sikokwanira. Kusowa zakudya zokwanira komanso kusowa zinthu zina zonse kungakhudze luso lanu lopanga zisankho zothandiza pa moyo.

12. Pitani kukayezetsa kuchipatala kamodzi pachaka.

Konzani nthawi yoti mukaonane ndi dokotala wanu chaka chilichonse. Iye adzayang'ana zizindikiro zanu za moyo ndikuyesa thanzi lanu lonse. Iye adzakuuzaninso kuchuluka kwa nthawi yomwe muyenera kuyezetsa magazi kuti muyeze cholesterol yanu, shuga m'magazi, ndi zina zofunika.

N’chifukwa chiyani izi n’zofunika? Mukapita kwa dokotala nthawi zonse, dokotala wanu amatha kuzindikira zizindikiro zoyambirira za matenda a mtima. Monga momwe zimakhalira ndi matenda ambiri, mukayamba kudwala matendawa msanga, m’pamenenso mumakhala ndi mwayi wopeza chithandizo chabwino.

13. Lamulirani nkhawa zanu.

Chepetsani kupsinjika maganizo kwanu pochita zinthu monga kuchita masewera olimbitsa thupi, kusinkhasinkha, yoga, kapena kumvetsera nyimbo. Izi ndi njira zabwino kwambiri m'malo modya kwambiri kapena kumwa mowa ngati yankho la kupsinjika maganizo. Kupuma mozama komanso kutambasula thupi lanu kungathandizenso kuchepetsa kupsinjika maganizo. Kusewera ndi chiweto chanu kwa mphindi 10 kungathandizenso.

N’chifukwa chiyani izi n’zofunika? Mukavutika maganizo, kuthamanga kwa magazi anu kumatha kukwera.

14. Pezani tulo tomwe mukufunikira.

Munthu wamkulu amafunika kugona maola asanu ndi awiri mpaka asanu ndi anayi usiku uliwonse. Izi zitha kukhala zovuta kwa anthu ambiri omwe ali ndi moyo wotanganidwa. Kuti akuthandizeni kugona bwino, yesani kuchita masewera olimbitsa thupi masana ndipo pewani kuyang'ana pazenera zamagetsi musanagone.

N’chifukwa chiyani izi zili zofunika? Kusagona mokwanira kumawonjezera chiopsezo chotenga matenda a mtima, monga matenda a shuga, BMI yokwera, komanso kuthamanga kwa magazi.

Kodi matenda a mtima angathe kuchiritsidwa kapena kuthetsedwa?

Mukakhala ndi matenda a mitsempha ya mtima, simungathe kuwathetsa. Ndipo palibe mankhwala. Koma kusintha kwa moyo ndi mankhwala kungathandize kuwongolera kapena kuletsa matendawa kuti asakule kwambiri. Asayansi nthawi zonse amafufuza mankhwala atsopano ndi mankhwala. Tili kale ndi chifukwa chokhalira ndi chiyembekezo:

• Pali zinthu zambiri zomwe mungachite kuti mupewe kapena kuchedwetsa matenda a mtima.
• Mankhwala angakuthandizeni kukhala ndi moyo wautali komanso kukhala ndi moyo wabwino.

Kupewa matenda a mtima ndiye chinthu chofunikira kwambiri. Koma, chifukwa pali zinthu zomwe sizingasinthe, sizingakhale zotheka nthawi zonse. Ndipo, tonsefe timakumana ndi zolepheretsa pa ntchito yathu.

Ndikofunikira kuphunzira momwe mungapewere matenda a mtima ndikuchitapo kanthu kuti muchite zimenezo. Koma kumbukirani, ngati khama lanu silikubweretsa zotsatira zomwe mukufuna, pali mankhwala omwe angakuthandizeni.

Kodi ndi zinthu ziti zomwe zimayambitsa matenda a mtima zomwe sitingathe kuzisintha?

Pali zinthu zambiri zomwe zimayambitsa matenda a mtima. Mwina munamvapo dokotala wanu akunena za "zinthu zomwe sizingasinthe zomwe zingakubweretsereni mavuto." Izi ndi zinthu zomwe simungathe kuzisintha. Mwachitsanzo, kukalamba, kusamba, kukhala ndi mbiri ya matenda a mtima m'banja lanu, kapena kukhala ndi matenda enaake osatha.

Ngakhale simungathe kusintha zinthu zoopsazi, ndikofunikira kudziwa ngati muli nazo. Chifukwa zinthu zoopsazi zikachulukana, chiopsezo chonse chimawonjezeka. Ngati muli ndi zinthu zoopsa zosasinthikazi, ndikofunikira kwambiri kuwongolera zinthu zoopsa zokhudzana ndi moyo wanu.

Ndi matenda ena ati omwe amawonjezera chiopsezo cha matenda a mtima?

Matenda ena amawonjezera chiopsezo cha matenda a mtima. Izi zikuphatikizapo:

• Kugunda kwa mtima kosakhazikika `(Atrial fibrillation – Afib)`
• Matenda a impso osatha (CKD)
• Matenda a shuga (mitundu yonse I ndi II – `(Matenda a shuga – mtundu I ndi mtundu II)`)
• Matenda otupa osatha (monga matenda odziteteza ku matenda a autoimmune kapena HIV)
• Matenda a shuga a mimba
• Kuthamanga kwa magazi
• Cholesterol yambiri
• Matenda a mtima (peripartum cardiomyopathy)
• Matenda a preeclampsia ndi mavuto ena a mimba omwe amawonjezera chiopsezo cha matenda a mtima ndi mitsempha yamagazi.
• Kupuma movutikira
• Matenda a mitsempha yamagazi

Ngati muli ndi vuto lililonse mwa izi, lankhulani ndi dokotala wanu za momwe mungachepetsere chiopsezo chanu cha matenda a mtima.

Anthu ambiri ali ndi vuto limodzi kapena angapo omwe angayambitse matenda a mtima. Ndipo kusintha moyo kungakhale kovuta. Koma kumbukirani, ngakhale kusintha pang'ono kwa moyo kungapangitse kusiyana kwakukulu. Lankhulani ndi dokotala wanu za kusintha pang'ono, kosavuta komwe mungapange komwe kungawonjezere pakapita nthawi.

Kudziwa kuti mungathe kupewa kapena kuchedwetsa matenda a mtima ndi chinthu champhamvu chomwe chimalimbikitsa. Koma ngati khama lanu silikubweretsa zotsatira zomwe mukufuna, mungakhumudwe. Ngati ndi choncho, lankhulani ndi dokotala wanu za kusintha kwina komwe mungayesere. Komanso, funsani ngati mankhwala angathandize kutseka kusiyana pakati pa komwe muli ndi komwe mukufuna kukhala.

Mwachidule, zinthu zomwe tiyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, malinga ndi zomwe takambiranazi, ziyenera kumveka bwino kwa inu kuti matenda a mtima si chinthu chongoyembekezera kuti muwone.

Pali zinthu zomwe mungayambe kuchita lero kuti muteteze mtima wanu!

• Siyani kusuta konse. Ichi ndi chinthu chabwino kwambiri chomwe mungachite.
• Khalani ndi zakudya zabwino. Chepetsani mchere, shuga, ndi mafuta, ndipo idyani zipatso, ndiwo zamasamba, ndi zakudya zokhala ndi ulusi wambiri.
• Kuchita masewera olimbitsa thupi. Ndikofunikira kwambiri kusuntha thupi lanu pang'ono tsiku lililonse.
• Lamulirani kulemera kwanu.
• Sungani kuthamanga kwa magazi, cholesterol, ndi shuga m'magazi mwanu. Ngati mukufuna mankhwala a izi, imwani moyenera.
• Chepetsani kupsinjika maganizo.
• Gonani bwino.
• Pitani kwa dokotala kamodzi pachaka kuti akakuoneni.

Zingawoneke ngati zovuta kuchita zonsezi nthawi imodzi. Koma, yambani pang'ono. Sinthani chizolowezi chimodzi chokha. Zidzasintha kwambiri. Mtima wanu udzakuthokozani!