Kudya uye mararamiro - kwete maitiro - inobata basa guru
Pasinei nokuti baba vako, amai kana vanun'una vako vane chirwere chepfungwa vanogona kunge vakaita sevanonyanya kukoshesa maitiro ako ekurwisa mwoyo. Kwete-inoti chiSweden chidzidzo chikuru chakabudiswa mu Journal of the American College of Cardiology muna 2014. Chaizvoizvo, yakaratidza kuti 5 mararamiro ehupenyu hwakafanana nekudya zvakanaka, kugara uchirovedza muviri uye kurega kusvuta kunogona kubatanidza kudzivirira 80% yekutanga kushaya mwoyo .
Vatsvakurudzi, vanobva ku Karolinska Institute muStockholm, vakaronga kuti vaone kuti ndezvipi zviyero zvine utano zvakasiyana-siyana - kana muchikwereti - vabatsire vanhu vakuru kuti varege kurwisa mwoyo yemangwana kana myocardial infarction .
Matengo ehutachiona hwemwoyo akadonhera munzvimbo dzakawanda dzenyika, nyora vanyori, nekuda kwekufambira mberi kwemishonga inoshanda kurwisana nehuwandu hwemhepo uye yakaderedza cholesterol . Sezvo vanhu vakawanda vari pangozi yehutano hwehutano, zvisinei, kushandiswa kwemishonga yemishonga-pamwe nehutengo hwavo hwemigumisiro uye mari inokosha kana yakatorwa kwenguva yakareba-isiri nzira yakakwana yekudzivirira nzira, inopokana nevatsvakurudzi. Vanonyora kuti tsvakurudzo yavo yekare pamusoro pevakadzi uye yevamwe masayendisiti pavanhurume vose vanoratidzira mararamiro emararamiro anogona kunoshamisa kuderedza mwoyo yekutengesa ngozi.
Zvakadzidzwa nehurukuro iyi: Varume vari pakati pemakore makumi mashanu nemakumi mashanu nemakumi mashanu nemakumi mashanu nemakumi manomwe nemakumi manomwe nemakumi mapfumbamwe nemakumi mashanu vakagadzwa muna 1997, uye vakaongororwa pamusoro pekudya kwavo uye mabasa avo, pamwe chete nedheta kusanganisira kurema kwavo, nhoroondo yemhuri yehutano hwemoyo, nehuwandu hwezvedzidzo.
Nhamba yevanhu 20 721 vasina nhoroondo yehutano hwehutano, kenza , kana chirwere cheshuga chakazotevera mushure memakore gumi nemana.
Zvokudya zvishanu uye mararamiro ehupenyu zvakaongororwa: kudya, kusvuta fodya, kunwa doro, dumbu uye mafuta uye mabasa ezuva nezuva.
Zvinotsvakurudzwa nevatsvakurudzi: Zvose zvemaitiro mashanu ehupenyu kana mamiriro ezvinhu zvakawanikwa kuti zvive nemunhu mumwechete anobatsirwa mukudzivirira hupenyu hwemangwana remoyo.
Nzira dzakanakisisa dzakawanikwa pakati pevarume vanonamatira kune vashanu - vachikohwa kuderedza 80% muhutano hwemwoyo - kunyange zvazvo 1% chete yevanhu vekudzidza vakanga vari mune iyi.
Heuno maitiro ayo maitiro anoenzaniswa maererano nekudzivirira kwepfungwa:
1. Kurega kusvuta (36% mucheka wepamusoro) : Maererano nekutsvakurudza kwakawanda kwakapfuura, kurega kusvuta ndeimwe yehupenyu hurefu hunotyisa hunofanira kurega. Mukutongwa uku kweSweden, varume vasina kumbobvira vasvuta, kana kusiya makore makumi maviri isati yasvika kutanga kwekudzidza vakanakidzwa nemukana we 36% wepamusoro wekutanga kurwisa mwoyo.
Aya jives ane tsvakurudzo dzakawanda dzekare dzakapfurikidza kusanganisira Million Women Study muUnited States, umo madzimai anenge mamiriyoni 1.2 akatariswa kwemakore gumi nemaviri. Uku kutsvakurudza kwenguva refu kwakawana kuti kusiya kwezera remakore makumi matatu kana makumi mana kwakabvumira makore gumi nemakore ehupenyu huwandu, kwete kwete kungova nehutano hwemwoyo kunze kwechirwere chepakati uye chirwere chekufema pamwe chete.
2. Kudya zvokudya zvinovaka muviri (20% mucheka wepamusoro): Zvakare, hazvishamisi kuti kudya kwezvokudya zvakakosha kunogona kubatsira kubvisa chirwere chemwoyo (nezvimwe zvirwere zvinokonzerwa nemakore zvakadai sechirwere cheshuga nekenza). Kuongorora kweSweden kwakaratidza kudya kwakanaka kuburikidza neChangamidzo Food Score kubva kuNational Health uye Nutrition Examination Survey (NHANESI) muU.S., iyo "inofanirwa kufungidzira kufa kwevanhu " uye inosanganisira zvinotevera:
- Zvimwe zvinoshandiswa ne 5 servings yemiriwo nemichero matsva zuva rega rega
- 4 kushandiswa kwezviyo zvakakwana
- 1 kana zvimwe zvinoshandiswa zvakaderedzwa-mafuta ane mafuta
- Kushandiswa kwevhiki nevhiki kwehove mbiri dzehove dzakanaka
Vaya vateereri vaitevera mirayiridzo yepamusoro-soro vaine 20% muchero wepamusoro wekutanga kurwisa kwemwoyo, kunyange kana vakadyawo zvokudya kubva kune "zvisina kunaka" rondedzero yakadai sedombo tsvuku uye yakagadziriswa, zviyo zvakanatswa uye sweets.
3. Kubvisa marimba emafuta (12% mucheka wepamusoro): Kuwedzera, epidemiologists vari kuwana chiuno chechiuno uye chiuno-kusvika-hip chikwata chekuita huri nani hwehutano hwakanaka kudarika uremu hwemutumbi, kunyanya kana zvichiuya kumakumbo emimba anenge akapoteredza nhengo dzako dzomukati (mafuta anoonekwa) uye kwete kwete pudge inogara pasi peganda remuviri wako uchiita kuti chiuno chako chive chakasimba.
Zvechokwadi, zvidzidzo zvidzidzo zvekuSweden izvo maistlines akayera zvisingasviki 95 cm (anenge 38 ") pamusoro penzira yekuedzwa, aiva ne12% muchero wepamusoro wekutanga kurwisa kwemwoyo kuenzaniswa nevarume vane dumbu rakawanda.
4. Kunwa chete mumwero (11% mucheka wepamusoro): Mukudzidza uku, kunwa mune mwero kunopedza njodzi yekurwa kwepfungwa yekutanga inenge 11%. Izvi zvinowirirana nehupupuriro hunogara huripo hwokuti kudha doro mumwero kunoderedza mungozi yehutano hwehutima, kusanganisira kuora mwoyo nekurohwa.
Kunyange zvakadaro, vatsvakurudzi vanovimbisa zvimwe nezvezvinobatsira zvewaini, sezvo pakarepo kana kushandiswa kunopfuura kuderera-ku-kuenzanisa kunwa 1-2 zvinwiwa pazuva, kune njodzi dzakawanda kudarika mararamiro ehutano nenzira yehutano hwepfungwa, kenza, uye njodzi.
Kudzokorora: vanhu vanonwa mumwero vanogona kunge vane hutano kupfuura teetotalers, asi bedzi kana vanonwa mumwero .
5. Kubata muviri (3% kuderedza dambudziko): Varume vaifamba kana kuti mabhasikoro makumi mana nemasikati, uye vakashandisa kweawa imwe chete pavhiki vakawanikwa vane 3% mucheche wepamusoro wekutsvaira kwepakutanga mune chidzidzo chino. Nhamba iyoyo inoshamisa, ichifunga nezvehumwe humwe uchapupu hwokuti kurovedza muviri kunobatsira zvikuru kune utano hwemwoyo . Kunyange zvakadaro, kurovedza muviri kune zvikomborero zvakadaro zvakasimba kwete chete nemararamiro ehutano asi kusimbisa mapfupa ako, kuporesa kwako, kubatsira kubvisa chirwere chekushaya mungozi uyewo kuomesa kuregererwa (kusataura kurega dambudziko rekugara zvakadaro), hazvifaniri kutorwa semheto health strategy. Kana iwe uchiwedzera kufamba, zviri nani.
- Verenga zvakanyanya: Chii chinonyanya kushandiswa kweupenyu hurefu?
Chimirira - hazvina here kuongorora uku kungotarisa varume vane hutano? Varume ava varume vose vakanga vasina chirwere apo chidzidzo chakatanga kuma1900. Kuongorora kwakasiyana kwakaitwa pakati pevarume vanopfuura 7 000 vane hypertension uye high cholesterol muna 1997, iyo yakawana kuti kuderedzwa kwengozi kwehutano hune hutano hwakanga hwakafanana neyavarume vasina mamiriro ezvinhu.
Pasi pepamusoro: Kusiyana nekugadzirwa kwemajini , kudya, kurovedza muviri uye kana usingafungi zvose zviri mukati mako; muzvinyorwa zvesayenzi, " mararamiro anochinja maitiro ". Kuchinja kwakadaro hakugoni kuve nyore nguva dzose kuita, asi zvinogona kukurudzira kuziva kuti izvo zvaunoita zuva rega rega zvinogona kuita basa guru mukugadzirisa mikana yako yekurwisa kwepakutanga pane zvaunotora .
Muchidzidzo ichi chikuru, 86% yekutambudza kwemwoyo kokutanga yakadzivirirwa neboka duku revarume vakatevedzera kumitemo yese yehutano, pasinei nemhuri yehupenyu hwehutano hwehutano. Zvizvarwa zvevanhu vazhinji, izvo zvinoreva kuti 4 kubva pa5 kutanga kutambudza kwemoyo kunogona kudzivirirwa nemararamiro akajeka uye anorongeka ehupenyu hunochinja .
> Sources:
> Agneta Åkesson, Susanna C. Larsson, Andrea Discacciati, Alicja Wolk. "Kuderedza Dambudziko Dzakashata uye Maitiro Oupenyu Hwokutanga Kudzivirira Myocardial Infarction Marume: Chidzidzo Chevanhu Chakanyatsotarisirwa Chehort." Zvinyorwa zveAmerican College of Cardiology Bhuku 64, Nyaya 13, Mapeji A1-A24, 1299-1306 (30 Gunyana 2014)
> Mozaffarian, Dariush. "Chipikirwa cheMararamiro emutano weAIDS." Zvinyorwa zveAmerican College of Cardiology Bhuku 64, Issue 13, 1307-1309 (30 Gunyana 2014)