Kodi mukudziwa kuti matenda a shuga angakhale vuto lalikulu pamtima wanu? Kuphatikiza pa kuwonongeka komwe kumayambitsa pamtima wanu, mtima uyenera kugwira ntchito molimbika kuposa momwe uyenera kupopera magazi, mpweya, ndi zakudya zina m'thupi lanu lonse. Pakapita nthawi, kupsinjika kumeneku kungayambitse kufooka pang'onopang'ono kwa mtima. M'mawu azachipatala, izi zimatchedwa kulephera kwa mtima. Koma musachite mantha. Gawo labwino kwambiri ndilakuti, muli ndi mphamvu zambiri zowongolera vutoli, kuwongolera zizindikiro zisanafike poipa kwambiri. Mutha kuyamba nkhondo ndi kusintha kosavuta, kochepa komwe mungapange pa moyo wanu watsiku ndi tsiku.
Dziwani bwino za mankhwala anu.
Ngati muli ndi matenda a shuga komanso vuto la mtima, mwina mukumwa mankhwala ambiri. Ndikofunikira kumvetsetsa momwe mankhwala aliwonsewa angathandizire mtima wanu.
Mankhwala ena omwe mumamwa amathandiza mtima wanu kugwira bwino ntchito. Mankhwala ena amathandiza kuchepetsa zizindikiro za kulephera kwa mtima, monga kudzikundikira kwa madzi m'thupi kapena kupuma movutikira. Ndipo palinso mankhwala ena omwe amathandiza kupewa vutoli kuti lisakule kwambiri.
Ndiye, kodi tiyenera kuchita bwanji izi?
| Zimene muyenera kuchita | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| Sungani mndandanda wa mankhwala onse omwe mumamwa komanso mlingo wake. | Izi zikuthandizani inu ndi dokotala wanu kumvetsetsa bwino za chithandizo chanu, chomwe chili chofunikira kwambiri poyambitsa mankhwala atsopano. |
| Gawani mndandanda uwu ndi dokotala aliyense amene akukuthandizani. | Kenako dokotalayo angatsimikizire kuti mankhwala atsopano kapena mavitamini (zowonjezera) zomwe mwapatsidwa sizikutsutsana ndi mankhwala omwe mukumwa panopa. |
| Funsani dokotala wanu za zotsatirapo zoyipa za mankhwala. | Izi zithandiza kuzindikira ndi kunena za zotsatirapo zilizonse mwachangu ngati zitachitika. |
| Ngati zizindikiro zikuipiraipira, funsani dokotala wanu ngati mukufuna kusintha mankhwala anu. | Ngati vutoli likuipiraipira, mlingo ungafunike kusinthidwa kapena kuwonjezeredwa mankhwala atsopano. Dokotala yekha ndi amene angapange chisankho chimenecho. |
Yang'anani kuchuluka kwa shuga m'magazi mwanu nthawi zonse.
Chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti mtima wanu ukhale ndi shuga wabwino m'magazi. Taganizirani izi, shuga m'magazi mwanu akachuluka pakapita nthawi ndipo insulin ikayamba kukana, zimayambitsa kutupa m'thupi lanu. Kutupa kumeneku kumatha kuwononga mitsempha yamagazi, mitsempha, ndi minofu ya mtima.
Mukayesa shuga m'magazi mwanu nthawi zonse, mutha kuwona ngati ali ndi shuga wambiri nthawi zonse. Kenako, musanayambe vuto lalikulu, lankhulani ndi dokotala wanu ndikusintha pang'ono mankhwala anu, ndipo zidzakhala zosavuta kuti muwabwezeretsenso. Dokotala wanu adzakuuzani kangati patsiku komwe muyenera kuyeza shuga wanu.
Yesani kulemera kwanu m'mawa uliwonse.
Chimodzi mwa zizindikiro zoyambirira komanso zofunika kwambiri za kulephera kwa mtima ndi kuwonjezeka kwa thupi mwadzidzidzi popanda chifukwa chomveka. Izi zili choncho chifukwa mtima ukalephera kugwira ntchito bwino, madzi amayamba kusonkhana m'thupi. Choncho, dzipimireni kulemera kwanu m'mawa uliwonse, mukapita kuchimbudzi komanso musanadye chakudya cham'mawa.
Kumbukirani, dziyezeni pa sikelo yomweyo tsiku lililonse. Ngati mukulemera makilogalamu opitilira 1-1.5 (mapaundi 2-3) patsiku kapena kuposa 2.5 kg (mapaundi 5) pa sabata, ichi chingakhale chizindikiro chachikulu. Uzani dokotala wanu nthawi yomweyo.
Komanso, samalani thupi lanu. Ngati mukuvutika kupuma, kapena ngati miyendo yanu, akakolo, mapazi, kapena mimba yanu ikumva kutupa, chimenecho ndi chifukwa china chofunikira chodziwitsa dokotala wanu nthawi yomweyo.
Kodi tiyenera kukhala ndi chizolowezi chowonjezera ndiwo zamasamba pa chakudya chathu?
Kuwonjezera ndiwo zamasamba zambiri pazakudya zanu za tsiku ndi tsiku kungathandizenso mtima wanu kukhala ndi mphamvu zambiri. Zakudya zomwe zili mu ndiwo zamasamba zimalimbana ndi kutupa, komwe tidakambirana kale. Izi ndizofunikira kwambiri poteteza mtima wanu.
Mwachidule, kutupa ndi njira yotupa pang'ono komwe kumachitika m'thupi. Kutupa kwa nthawi yayitali kumalumikizidwa ndi matenda angapo, kuphatikizapo matenda a shuga ndi matenda a mtima. Kungawononge mitsempha yanu yamagazi, kutseka mitsempha yamagazi, ndikuwonjezera chiopsezo cha magazi kuundana ndi matenda amtima.
Ndiwo zamasamba monga tomato, beets, kale, ndi sipinachi zili ndi mavitamini ndi michere yambiri yotchedwa antioxidants. Izi zimatha kuteteza mtima wanu ndi mitsempha yamagazi ku kutupa. Muthanso kupeza michere iyi kuchokera muzakudya zina.
| Zakudya zopatsa thanzi pamtima | Zitsanzo |
|---|---|
| Zipatso | Makamaka zipatso, ma cherries, malalanje |
| Zokometsera | Ginger, turmeric |
| Mitundu ya mafuta | Mafuta a azitona |
| Mtedza | Maamondi, ma cashew, walnuts |
| Nsomba yamafuta | Salimoni, tuna (albacore), sardine |
| Chimanga ndi chimanga | Mpunga, oats, ndi kurakkan |
| Nyemba | Nandolo, nandolo, nyemba zobiriwira |
Gonani pa nthawi yake.
Njira imodzi yodalirika yopezera mpumulo womwe mukufunikira kuti mtima wanu ukhale wathanzi ndikukhala ndi nthawi yogona nthawi zonse . Izi zikutanthauza kuti muyenera kugona ndi kudzuka nthawi yomweyo tsiku lililonse. Kugona ndi nthawi yofunika kwambiri yomwe thupi lanu limapeza kuti lidzichiritse lokha pambuyo pa tsiku lotopa.
Komabe, ngati muli ndi vuto la mtima, zingakhale zovuta pang'ono kugona bwino usiku. Mutha kukhala ndi zizindikiro monga kupuma movutikira mukagona, kapena kudzuka kuti mukodze pafupipafupi. Zinthu izi zingapangitse kuti zikhale zovuta kugona bwino komanso mosalekeza.
Ngati muli ndi zizindikiro izi, onetsetsani kuti mwadziwitsa dokotala wanu . Zingakhale chizindikiro chakuti vuto la mtima wanu silikulamuliridwa bwino. Mankhwala ena a mtima angapangitsenso kuti muyambe kukodza pafupipafupi. Ngati kupita kuchimbudzi kukusokoneza tulo tanu, funsani dokotala wanu ngati mungathe kusintha nthawi yomwe mumamwa mankhwala anu. Kuchepetsa kuchuluka kwa madzi omwe mumamwa madzulo ndi usiku kungathandizenso.
Uthenga Wopita Nawo Kunyumba
- Ngati muli ndi matenda a shuga ndi mtima, musadandaule. Kusintha pang'ono kwa moyo wanu kungapangitse kusiyana kwakukulu.
- Lankhulani ndi dokotala wanu za mankhwala onse omwe mumamwa, mphamvu yake ndi zotsatira zake zoyipa, ndipo lembani mndandanda womveka bwino.
- Ndikofunikira kwambiri kuyang'ana kuchuluka kwa shuga m'magazi mwanu ndi kulemera kwanu tsiku lililonse. Ngati muwona kuwonjezeka kwa thupi mwadzidzidzi, dziwitsani dokotala wanu nthawi yomweyo.
- Phatikizani zakudya zopatsa thanzi monga ndiwo zamasamba, zipatso, ndi nsomba zonenepa m'zakudya zanu.
- Kugona bwino n'kofunika kwambiri kuti mtima wanu ukhale wathanzi. Ngati muli ndi zizindikiro zilizonse zomwe zikusokoneza tulo lanu, kambiranani ndi dokotala wanu.
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