Lifestyle Zviratidzo mumakore ako makumi mana

Makore ako makumi mana ane makore gumi anoshamwaridzana nebasa, mhuri uye mabasa ezvemari ari kutarisana. Panguva iyi, mararamiro asina kunaka anosarudzwa anotanga kusangana newe uye chirwere chisingaperi hachisi kure kumashure. Shandisai mizinda yega yega uye yega kuongorora utano hwako uye kudzivirira mamiriro ezvinhu ehutano kubva pakukura. Yeuka, zvidzidzo zvakaratidza kuti maitiro emararamiro akajeka anoita nguva dzose anogona kuita musiyano mukuru muupenyu hwako hurefu uye njodzi yekuremara.

1 -

Stress Level

Vane makore makumi mana makumi mana nemashanu vanogona kuzadzwa nemabasa - mari, basa, kutarisira vana uye / kana vabereki. Izvi zvinogona kuwedzera uye kuchinja hutano hwako hwose pamwe chete uye kuburikidza nekuita kuti uwane hutsika hupenyu hwekusarudza.

• Inoratidza: Chiyero muviri wako unopindira mumamiriro ezvinhu anokonzera mahomoni ekumanikidzwa uye kumwe kukanganisa kunobatsira kurwara kusingaperi.
• Kuenzaniswa ne: Kuongorora kutsamwa kwako uye kushungurudzika kwezvinoitika kumamiriro ega ega semotokari yakaoma.
• Utano Hwakanaka: Haufaniri kuva nekutaura kwakanyanya kune mamiriro ezvinhu anoitika nguva dzose.
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: Funga nezvenzira dzokuderedza kushushikana kwako kwezuva nezuva.

2 -

Dzidzirai Mazinga

Iwe unogona kunge uri munhu anoshingaira. Zvinogona kuva zvakaoma kuwana nguva yekuita zvekuita.

• Inoratidza: Utano hwako hwose.
• Inofanirwa ne: Mavhiki ega ega maitiro ezvidzidzo uye mabasa ezuva nezuva.
• Utano Hwakanaka: Kana iwe usisiri kutora maminitsi makumi matatu, katatu pavhiki, dambudziko rako rezvirwere zvisingaperi rinowedzera.
• Zvaunofanira Kuita Kana Nhamba Dzakadzikira: Chengetedza nguva yekuvhima, iwe unokweretesa iwe uye iwe unokwereta kumhuri yako.

3 -

Ropa Ropa

Dambudziko reRopa nderimwe rezvinyanya uye rinonyanya kukosha zvinoratidzira mwoyo uye utano hwemwoyo. Maererano neCDC, 30% yevanhu vakuru vane kukwirira kweropa uye 30% yevasingazvizivi.

• Inoratidza: Utano hwehutano hwemwoyo.
• Inotarisirwa ne: Musha wekutarisa kweropa rinodhura uye rinoshandiswa nyore. Chengetedza ropa rako rega rega pamwedzi.
• Utano Hutano: Utano hwehutano hwehutano hunofanirwa kunge huine systolic (nhamba yepamusoro) isingasviki 119 uye diastolic (nhamba yepasi) inopfuura 79.
• Zvaungaita Kana Nhamba Dzakakwirira: Tora matanho kuburikidza nehupenyu hwekuchinja uye / kana kurapwa.

4 -

Cholesterol Level

Kune marudzi maviri echolesterol inowanzoyerwa, HDL uye LDL.

• Inoratidza: Nhamba yako yehushutera inoratidza huwandu hwemwe rudzi rwemafuta muropa rako.
• Kuenzaniswa ne: Kuongororwa kweropa nyore kwese cholesterol uye mari yeHDL neLDL.
• Utano Hwakanaka:
  • Total Cholesterol (HDL + LDL): pasi pe2008.
  • HDL (cholesterol yakanaka): kupfuura 40.
  • Zvingaitwa Kana Nhamba Dzakakwirira: High cholesterol chirwere chinoda kurapwa nekuda kwehuwandu hwekurwa kwemoyo. Ona chiremba wako uye shandura kudya kwako.

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Resting Heart Rate

Kuzorora kwepfungwa yemwoyo kunoratidza kufanana kwemoyo wako. Nemhaka yokuti mwoyo mutsvuku, kurovedza muviri kwakadai sekumhanya kana kutengesa mabhasi kuchaita kuti iwedzere.

• Inoratidza: Utano hwemwoyo
• Inofanirwa ne: Kutora kupisa kwako pachigunwe chechigunwe chekristani shure kwekugara wakadzikama kwemaminitsi mashanu.
• Utano Hwakanaka: Kuzorodza kwako kunofanirwa kunge kusina kudarika makumi mapfumbamwe nemapfumbamwe paminiti.
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: Kana kuzorora kwako kwepfungwa kwakakwirira, mwoyo wako unoda kutarisa, taurira chiremba wako nezvekutanga mishonga yemwoyo inobatsira kuti uvandudze kushanda kwemoyo wako.

6 -

Kutsanya Ropa Glucose

Kutsanya ropa glucose kunoedza kuti muviri wako unogona sei kuronga mashiga eropa. High level inogona kureva kuti uri pangozi kana ane chirwere cheshuga.

• Inoratidza: Nhamba yeglucose (shuga) muropa rako.
• Kuenzaniswa ne: Kuongorora ropa nyore nyore kuburikidza neminwe inokosha.
• Utano Hutano: Pasi pezana zana.
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: Ona chiremba wako kuti uwedzere kuedzwa.

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Hip-to-Waist Ratio

Ikoko iwe unotakura uremu hunorema hunenge hunokosha sehuwandu hwehuwandu hwaunayo.

• Inoratidza: Ngozi yezvirwere zvemoyo.
• Kuenzaniswa ne: Kuyera chiyero chako chechiuno-kusvika-chiuno kuburikidza nekuyera chiuno chako mumasendimita pane chiduku chiduku (pasina kubatisisa kufema kana kuisa mukati) uye kuenzanisa chiuno chako pachidimbu chikuru. Gurai chiyero chechiuno nechiyero chechiuno.
• Utano Hutano: Kana chiyero ichi chikuru kupfuura .80 chevakadzi kana .95 chevarume, chinoonekwa sechinetso chezvirwere zvine hutano.
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: Tora chiito kuti urege kurasikirwa zvakanyanya, chenjerera mwoyo wako, uye uite zvakawanda.

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Triglyceride Level

Triglyceride level inguva mutsva mutsva kuti uongorore dambudziko rako kune mamwe marudzi evanhu vane chirwere chemwoyo.

• Inoratidza: Nhamba yako yegriclyceride ndiyo imwe chiratidzo chemafuta akawanda muropa.
• Kuenzaniswa ne: Kuongorora ropa nyore.
• Utano Hwakanaka: Maitiro akaenzana anofanirwa kuva pasi pemakumi mashanu nematanho emiganhu pakati pe 150 ne1999.
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: High level dzinoratidza kudikanwa kwekuchinja mararamiro anosanganisira kusadya kwakanaka uye kurovedza muviri.

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C-Reactive Protein Levels

Iyo inonziwo CRP, chirwere cheC-reactive chinoratidzira chinoratidza kuvhiringidza kwakanyanya (kurira) mumuviri. Nemhaka yokuti urongwa hweRPP hunobva pakuvhiringidza kwakanyanya, iyi miedzo ingakwanisa kuratidza dambudziko rinokurumidza remwoyo. Zvidzidzo zvichiri kuitika kuti uone kuti iyi inobatsira sei.

• Inoratidza: Kuzvimba kwakasimba uye njodzi yekurwadziwa kwemoyo.
• Kuenzaniswa ne: Kuongorora ropa nyore.
• Utano Hwakanaka: Hausi ma4,9 mg / L (zvinenge zvisingasviki 2 mg / L)
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: Tora chiito chekuvandudza utano hwemwoyo kuburikidza nezvokudya uye zvekuita maitiro.

10 -

Homocysteine

Kurema mazinga e homocysteine muropa kunogona kuratidzawo njodzi yehutano hwehutima, kusanganisira chirwere.

• Inoratidza: Dambudziko rekurohwa uye chirwere chemwoyo.
• Kuenzaniswa ne: Kuongorora ropa nyore.
• Utano Hutano: Pasi pasi pe12.
• Zvaunofanira Kuita Kana Nhamba Dzakakwirira: Deredza maitiro ako homocysteine ​​kuburikidza nekudya kwakanaka kwemiti, miriwo yose, folic acid uye vitamini B6 uye B12.