Kunyange zvazvo chirwere chemwoyo chinouraya varume nevakadzi vakawanda kudarika imwe hurwere chero ipi zvayo munyika dzakabudirira, zvinosvika pane zvakawanda zvaungaita kuti uchengetedze mwoyo wako uine hutano.
Takadzidza chiyero chikuru mumakore achangopfuura pamusoro pezviitiko zvinopisa zvinotitadzisa mwoyo. Chimwe chezvinhu zvinokosha zvatakadzidza ndechokuti mumwe nomumwe wedu ane simba guru pamusoro pezvizhinji zvezvipingamupinyi.
Uye naizvozvo, kusvika pamwero mukuru, mumwe nomumwe wedu anotakura mamiriro edu emoyo mukati medu. Kunyange vanhu vane simba rakakura rezvirwere kune chirwere chemwoyo rinowanzowedzera kunonoka kutanga kwezvinetso zvemwoyo kuburikidza nekuita mararamiro ehutano.
Pane hutatu hutatu hwemararamiro emararamiro anokwanisa kuita zvakanyanya maitiro ako ekuvandudza chirwere chemwoyo. Izvi zvinotevera mazita ezvinyorwa zvinokubatsira kunzwisisa mararamiro emararamiro ehupenyu iwe unogona kuita, mune imwe neimwe yezvikamu zvisere, kuti ubatsire kudzivirira chirwere chemoyo uye kuchengetedza mwoyo wako utano.
1) Chengetedza Zvokudya Zvako uye Kurema
Kudya kusina kunaka kunowanzoita kuti uwedzere kuderera, uye kuneta kunogona kukanganisa zvikuru mwoyo uye vascular system (kunyanya kana ichifambidzana nemararamiro ehupenyu). Nyaya idzi dzichakubatsira kunzwisisa njodzi, uye zvaunogona kuita pamusoro payo.
- The Mediterranean Diet
- Dzidzirai Kurasikirwa Kwemaviri
2) Ita Zvakawanda Zvokudzidzira
Mararamiro ehupenyu huri akaipa kune yose yemwoyo, uye inogonawo kuita kuti zvinetso zvemagetsi, zvakadai seholesterol yakakwirira uye shuga yepamusoro yeropa. Kuwana zvakawanda zvekurovedza muviri ndeimwe yezvinhu zvakanakisisa zvaunogona kuita nokuda kwemoyo wako.
Heano humwe ruzivo rwakakosha mukudzivirira chirwere chemwoyo nekurovedza muviri.
- Kudzidzisa Kwakawanda Kwakaita Sei Unonyatsoda?
- Kudzidzira uye HDL Cholesterol
- Dzidzirai Vatsva
- Cardiac Rehabilitation
3) Usasvuta
Pazvinhu zvose zvaunogona kuita kuti uparadze utano hwako, kusvuta ndiko kunonyangadza. Kana iwe utsi iwe unogona kunge uine hutano hwemakore makumi emakore yapfuura kupfuura iwe unogona. Kunyange kana iwe usingave nechirwere chepfungwa chisina nguva, iwe ungangodaro unotambura nechimwe chezvimwe zvinetso zvekusvuta: kenza, chirwere chemapapu, kukwegura kusati kwasvika, uye mamwe mamiriro ezvinhu anokuita iwe kurwara, kana kukanganisa uye akwegura, nguva yako isati yasvika. Heino humwe ruzivo rwakakosha kune vanoita fodya.
- Kusvuta: Chikonzero Chikuru Chekutanga Kwemwoyo Inopikisa
- Chokwadi pamusoro pokusvuta uye nemwoyo wezvirwere
- Chikonzero Nei Uchifanira Kurega Kusvuta Nhasi
- Kusiya Kwako-Kusvuta Bhokisi Bhokisi
4) Chengetedza Nhamba Dzako Cholesterol
Ropa lipids-cholesterol uye triglycerides-zvikonzero zvinokosha zvekushaya mwoyo. Hezvino izvo zvaunofanira kuziva pamusoro pezvakaipa zvakashata, cholesterol yakanaka, uye zvinhu zvaunogona kuita-kudya, mararamiro, uye mishonga-kuti uchengetedze hutano hwemwoyo wako pasi.
- Unogona Kuderedza Cholesterol Pasina Mishonga Inodhaka?
- Kurera Yako HDL (Yakanaka) Cholesterol
- Kudzidzira uye HDL Cholesterol
5) Chengetedza Ropa Rako Ropa
Hypertension (high blood pressure) yakakurumbira uye inowanzobatwa zvisina kunaka. Zvinosuruvarisa, kukanganisa kutapurirwa kwehutachiona kunogona kutungamirira kune zvose zvinorwadza mwoyo uye kunyanya kurwisa. Heano humwe ruzivo ruzivo rwaunofanira kuziva nezveropa rega.
- Kudzvinyirira Kwemvura Yakakwirira: Zvinonyoreswa
- High Blood Pressure Treatment Goals
- Ropa Kushushikana mishonga
6) Dzidza Kutarisira Kushungurudzika
Kunyanya kunetseka kunokonzera chirwere chemwoyo here? Rudzii rwekunetseka? Uye chii chaungaita pamusoro pazvo? Nyaya dzinotevera dzichabatsira kupindura mibvunzo iyi.
- Zvaunofanira Kuziva Nezvekutambudzika Nepfungwa Denda
- Migumisiro yepfungwa mupfungwa
- Kudzivirira Kushungurudzika-Kunoenderana Nemwoyo Matambudziko
7) Chengetedza Ropa Rako Sukari
Insulin kushorwa -iyo inogona kuratidza sechirwere cheshuga chemagetsi ekurwisa-inotungamirira kushuga yepamusoro yeropa uye mamwe matambudziko akawanda emagetsi anowedzera dambudziko rako rehutano hwemwoyo. Heino humwe ruzivo rwehutachiwana hwehuga, chirwere chemashuga uye chirwere chemwoyo.
8) Zvimwe Zvinhu Zvaunofanira Kuziva Kuti Chengetedza Mwoyo Wako Utano
Mukuwedzera kune zvose zvataurwa pamusoro apa pane zvimwe zvinhu zvakasiyana-siyana zvinokonzera ngozi uye mararamiro emararamiro anganganisa maitiro ako ekuwana chirwere chemoyo. Zvimwe zveizvi zvakanyorwa apa.