Kodi mukumwa mankhwala ambiri? Mutha kuchepetsa izi mwa kusintha moyo wanu! (Kuchepetsa Mankhwala)

Ambiri a ife timamwa mankhwala amodzi kapena angapo tsiku lililonse chifukwa cha matenda monga kuthamanga kwa magazi, cholesterol, kapena matenda a shuga a mtundu wa 2. Nthawi zina mungadzifunse kuti, "Kodi ndidzatha kusiya kumwa mankhwala awa?" Zoona zake n'zakuti, si maloto chabe. Ndi upangiri ndi chithandizo cha dokotala wanu, komanso kusintha kosavuta pa moyo wanu, mutha kuchepetsa kuchuluka kwa mankhwala omwe mumamwa, komanso kusiya kumwa pakapita nthawi. Tiyeni tiwone momwe tingakuthandizireni kuchita zimenezo.

1. Pangani zakudya zabwino kukhala zosavuta

Zakudya zopatsa thanzi la mtima ndizosavuta, koma timazipangitsa kukhala zovuta kwambiri.

• Chepetsani zakudya zokhala ndi mafuta ambiri (monga zakudya zokazinga, nyama zokonzedwa)
• Wonjezerani kudya zipatso ndi ndiwo zamasamba .
• Pewani zinthu zomwe zili ndi shuga woyengedwa bwino (monga zakumwa zotsekemera, makeke, mabisiketi).
• Phatikizani zakudya zomwe zili ndi mafuta abwino, monga mtedza, zakudya zokhala ndi ulusi wambiri, ndi nsomba .

Izi zikumveka zosavuta, sichoncho? Koma vuto ndilakuti, kuti mudye zinthuzi, choyamba muyenera kuzidya kunyumba. Ganizirani zomwe zili m'kabati yanu yakukhitchini, mufiriji yanu, mu kabati yanu ya desiki kuntchito, komanso m'galimoto yanu. Kodi pali zinthu zomwe zikuthandizani kukwaniritsa zolinga zanu zaumoyo? Kapena pali zinthu zomwe zikukulepheretsani? Ngati ndi choncho, ndi nthawi yoti muyambe kuganizira za izi tsopano ndikusintha zinthu zomwe mumabweretsa kunyumba.

2. Khalani ndi chizolowezi chowerenga zilembo mukamagula zinthu kusitolo.

Mukagula chakudya chilichonse chomwe chimabwera mu paketi, bokosi, kapena chitini, khalani ndi chizolowezi chowerenga Nutrition Facts Label kumbuyo kwake. Nthawi zambiri, zakudya zokonzedwa izi zimatha kukhala ndi mchere wambiri (sodium) kuposa momwe timaganizira. Ganizirani kuchuluka kwa mchere womwe uli mu paketi ya soseji kapena Zakudya zomwe mumadya tsiku lililonse. Koma nthawi zambiri, pamakhala zakudya zomwe zimakhala ndi sodium yochepa m'sitolo. Kusintha pang'ono kumeneku, komanso kuchepetsa kuchuluka kwa mchere womwe mumawonjezera pa chakudya chanu, kungathandize kwambiri thanzi lanu. Mukachepetsa kuchuluka kwa mchere muzakudya zanu, kuthamanga kwa magazi anu kudzayamba kulamulidwa pakapita nthawi yochepa, ngati mwezi umodzi.

3. Limbitsani minofu yofunika kwambiri m'thupi

Kodi mukudziwa kuti zimenezo ndi chiyani? Umenewo ndi mtima wanu.Monga minofu ina iliyonse, muyenera kulimbitsa mtima wanu poupatsa ntchito. Izi zikutanthauza kuchita masewera olimbitsa thupi. Siziyenera kukhala chinthu chomwe mumachita ku gym. Mutha kuchiphatikiza mu zochita zanu za tsiku ndi tsiku.

• Mwina mungapite kukayenda pang'ono ndi galu wanu.
• Mukhoza kuimba nyimbo pang'ono ndikuvina pamene mukugwira ntchito zapakhomo.
• Mukhoza kuyesa poonera kanema wa yoga pa intaneti.
• Mukhoza kukwera njinga yafumbi mu garaja ndikupita kukakwera pang'ono.

Chilichonse chimene mungachite, mukulimbitsa mtima wanu. Chimachepetsa kuthamanga kwa magazi, chimalamulira kuchuluka kwa shuga m'magazi mwanu. Mukamachita masewera olimbitsa thupi, kukana kwa insulin m'thupi lanu kumachepa. Izi zikutanthauza kuti zimakhala zosavuta kuti maselo a thupi lanu ayamwe shuga. Izi zingakuthandizeni kuchepetsa kuchuluka kwa mankhwala omwe mukufunikira pa matenda a shuga. Mukayang'anira zakudya zanu komanso kuchita masewera olimbitsa thupi mwanjira imeneyi, kulemera kwanu kochulukirapo kudzachepanso. Kuchepetsa thupi pang'ono kungathandizenso kwambiri kuchepetsa mankhwala anu .

4. Chepetsani kumwa mowa

Kumwa mowa mopitirira muyeso kungapangitse kuti magazi azithamanga kwambiri. Choncho ngati mukuganiza zochepetsa mankhwala anu, muyeneranso kusamala ndi izi. Simuyenera kusiya kotheratu. Koma khalani ndi malire. Nthawi zambiri, ndibwino kuchepetsa kumwa mowa umodzi patsiku kwa akazi ndi awiri kwa amuna .

5. Yesetsani kukhazika mtima pansi.

Kupsinjika maganizo kumayambitsa matenda ambiri mobisa, monga kuthamanga kwa magazi ndi matenda a shuga. Chifukwa chake, kukhala chete mumtima mwanu kuli ngati mankhwala.

• Khalani chete. Pumirani. Bwerezani: Tsiku lililonse kwa mphindi 15-20, khalani pamalo chete, tsekani maso anu, ndikupuma mozama. Pumirani pang'onopang'ono. Chinthu chosavuta ichi chidzakupatsani mpumulo waukulu ku kuthamanga kwa magazi.
• Konzani nthawi yanu: Musayese kunena 'inde' pa chilichonse. Musaope kunena 'sindingathe kuchita izi' ngati mwatopa kapena mulibe nthawi.
• Dziwani Zinthu Zomwe Zimayambitsa Kupsinjika Maganizo: Dziwani zinthu zomwe zimakupangitsani kukhala osasangalala komanso okhumudwitsa, ndipo pewani kuzichita momwe mungathere.

6. Siyani kusuta konse

Ichi ndi chinthu chomwe muyenera kuchita. Pewani ndudu ndi mitundu ina yonse ya fodya.Ngati mumasuta fodya, kusiya kusuta fodya ndi njira yabwino yochepetsera kuthamanga kwa magazi, matenda a mtima, komanso chiopsezo cha sitiroko. Ngakhale simukusuta fodya, kukhala pafupi ndi anthu ena omwe amasuta fodya (utsi wosuta fodya) ndi koipa pa thanzi lanu.

7. Kambiranani zonsezi ndi dokotala wanu.

Ichi ndiye chinthu chofunika kwambiri. Uzani dokotala wanu kuti mukuyamba kusintha moyo wanu. Iye akhoza kukuthandizani. Pakapita nthawi, thanzi lanu likamakula (kuthamanga kwa magazi, kuchuluka kwa shuga m'magazi), iye adzasankha ngati, ndi kuchuluka kotani, komanso nthawi yomwe mungachepetsere mankhwala anu. Dokotala wanu, ngati pakufunika, angakutumizireni kwa katswiri wina, monga katswiri wa zakudya, kuti akuthandizeni paulendowu.

Kodi zitenga nthawi yayitali bwanji kuti muwone zotsatira kuchokera ku kusinthaku?

Izi zimasiyana malinga ndi munthu ndi munthu. Zimatengera kuchuluka kwa zomwe mumapanga komanso momwe thupi lanu limayankhira. Koma nthawi zambiri, mkati mwa miyezi itatu mpaka isanu ndi umodzi, muyenera kuwona kusintha kwabwino pa kuthamanga kwa magazi, kulemera, shuga m'magazi, ndi kuchuluka kwa cholesterol m'magazi. Mudzamvanso bwino komanso kumasuka. Kuchepetsa mankhwala, moyo watsiku ndi tsiku, kuthamanga kwa magazi, cholesterol, matenda a shuga, kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi