Chirwere chepfungwa ndicho chinokonzera rufu muAmerica nhasi, uye chinokonzera rufu rwevasvuta pamwe chete. Kusvuta fodya kunobatanidza zvakananga ne30 muzana yehutano hwehutano hwemwoyo muUnited States gore negore. Pasi rezasi: Kusvuta kwakaoma pamwoyo.
Kudzivirira Mwoyo Matambudziko
1) Rega Kusvuta
Nemhaka yokuti fodya fodya yakawanda uye inoparadza, yakatoonekwa neU.S. Surgeon General sechikonzero chimwe chete chinodzivirirwa chezvirwere uye kufa nguva isati yasvika munyika.
Kusvuta kunowedzera njodzi yehutano hwepfungwa (CVD), chirwere chepachiviri chevascular disease (PVD), uye chirwere chemwoyo chinokonzera (CHD) uye, kune vanhu vane nhoroondo yeCD, kusvuta fodya kunewo ngozi yekufa kamwe kamwe kwemoyo.
2) Tarisa Mucheto Wako
Ngozi dzehutano hwemwoyo dzinobatanidzwa nekurema dzinosanganisira kuora mwoyo, mwoyo kusakundikana, CVD, uye CHD, pamwe chete nehuwandu hwakawanda hwehutano husina kunaka. Sarudza kudya kwakanyanyisa kwakaderera mumafuta akazara uye yakakwirira muonda mapuroteni, michero, nemiriwo, mafuta ane hutano uye akazara, asina kuberekwa mbeu. Iva akanaka kune mwoyo wako nekuchengetedza uremu hwakakodzera hwezera rako uye mutumbi wemuviri.
3) Ramba Uchisimuka
Sezvishoma nehafu yenguva yekuvhima zuva nezuva zvinogona kudzivirira mwoyo wako. Mabasa anonzi Aerobic akadai sokufamba, kumhanya uye kushambira basa rokushambira mwoyo uye kubatsira kuchengeta iro rakasimba.
Isu tose tine mararamiro akabatikana uye mararamiro ehupenyu, uye kukodzera mukushanda kwezuva nezuva kunogona kuva pfungwa huru.
Zvisinei, zvakakosha kuyeuka kuti kurovedza muviri hakufaniri kuitwa zvose panguva imwechete kuti ibatsire. Tora maitiro mashomanana masikati pazuva uye shandisa masitepisi pose pazvinogoneka. Tose tinogona kukodzera mumaminitsi gumi pano uye nemaminitsi gumi nemashanu ipapo kuti tifambe miviri yedu kana tikaiita ichikosha.
Gamuchirai dambudziko uye funga nezvekurovedza muviri sechipo, kwete basa.
Uye nenzira chaiyo chaiye, ndizvo chaizvo zvazviri, chipo ... nekuda kwemoyo wako.
4) Tarisa Cholesterol Yako
Izvozvo zvinokonzerwa neutsi hwefodya zvakadzika kumunhu ane simba-refu lipoprotein cholesterol (HDL kana "yakanaka" cholesterol) paanenge achirera maitiro eep-intensity lipoprotein cholesterol (LDL kana "bad" cholesterol). Nhamba yepamusoro yeLDL muropa ndiyo yakakonzera njodzi yeatrosclerosis, iyo inozivikanwa sekuoma kweyeriyuta. Zvimwe zvinhu zvinokonzera cholesterol mararamiro uye kudya kudya kunodzwa mumafuta akazara uye mafuta. Kana yakange iri gore kana kupfuura kubva pane chekupedzisira chekuongorora chetero, tanaidza chiremba wako uye ronga hurongwa. Kana cholesterol yako yakakwirira, kune matanho aunogona kutora kuti uitonge.
5) Ramba Uine Ropa Rwakawanda Rakanaka
Paunenge uri pahofisi yechiremba uchingotarisa cholesterol yako, ita kuti ropa rako riongorore zvakare. Kuchengetedza utano hwehutano hwakanaka kunoderedza ngozi yepfungwa yepamwoyo, kushungurudzika uye mwoyo kukanganisa. High blood pressure inofungidzirwa kuva chinhu chinopfuura 140 ye systolic blood pressure uye 90 ye diastolic ropa. Kana yako yakakwirira, tora nharo uye uite zvinorayirwa nachiremba wako.
Kurega Kusvuta Kunogona Kuderedza Kuderedza Mwoyo Mwoyo
Paunorega kusvuta, zvimwe zvimwe zvinokonzerwa nechirwere chemoyo zvichatapudzwa zvakare.
Vakasvuta vanowanzoita zvishoma, kunyanya sezvavanokura uye basa remapapu zvinenge zvisingakwanisi. Izvo zvisingabatanidzi zvinowanzoita kuti uwedzere kuwanda. Utsi hwebheghi inowedzera cholesterol yakaipa, uye apo kusvuta hakuzoiti kukonzerwa nehuwandu hweropa, kana munhu anosvuta ane dambudziko rehutachiona, kusvuta kunogona kuwedzera njodzi yehutachiona hwehutachiona, utachiona hunopisa hwehutano hwemhepo.
Kana iwe uchiri kusvuta, ndinokukurudzira kuti uite kuzvipira kurega ikozvino. Kwose kusvuta fodya kunokonzera kushungurudzika uye kukanganisa mumuviri wako. Uye hazvigoni kuwana chero nyore kumira nguva yakareba iwe uchimirira. Ndakapedza makore ndichida nomwoyo wose kuti ndiwane sangano rakanaka rekukurudzira uye kugona kusiya kusvuta shure kwezvakanaka.
Chimwe chidzidzo chinokosha chandakadzidza ndechekuti: Neicotine muropa, hapana "nguva yakakodzera" yekurega. Usatenda kutadza kwauchazorega kusvuta "kana wagadzirira." Unogona kufa uchimirira zuva iro rinouya.
Ichokwadi ndechokuti, kupindwa muropa kunokonzera kutya kuregera izvo zvakaoma kukunda, pasinei kana tikasarudza kurega kusvuta. Asi kukunda iyo iwe unogona, chero bedzi iwe uchitora iyo yose yakakosha nhanho uye uise fodya pasi. Kubva ipapo, uchawana kuti nekutsigirwa, dzidzo, uye kushivirira kushanda purogiramu yako yekurega zuva rimwe nyore pane imwe nguva, iwe unogona kukunda kutya uku uye kukurira nicotine kusvuta ... kamwe chete.
Sources:
1. "Migumisiro yehutano yekusvuta: Mharidzo yechiremba Mukuru." . 2004. National Centre For Chronic Disease Prevention and Health Promotion. 2004. Dhipatimendi reUnited Health yeHurumende neHuman Services, Zvikwata zveDaase Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Hofisi yekuSvuta uye Utano.
2. "Migumisiro yehutano hwekusvuta - Chokwadi Chinyorwa." . December 2006. Nzvimbo dzeDease Control.