Ukudla nokuphila - hhayi izakhi zofuzo - badlala indima enkulu
Kungakhathaliseki ukuthi ubaba wakho, umama noma izingane zakubo babe nesifo senhliziyo bangase babonakale njengokwakheka okubaluleke kakhulu kwamathuba akho okuhlaselwa yinhliziyo. Akunjalo - kusho ukucwaninga okukhulu kwesiSwidi okushicilelwe kuyi- Journal of the American College of Cardiology ngo-2014. Eqinisweni, kubonise ukuthi izinto ezinhlanu zokuphila ezifana nokudla okulungile, ukuzivocavoca njalo nokuyeka ukubhema kungahlanganisa ukuvimbela u-80% wokuhlaselwa kwenhliziyo yokuqala .
Abacwaningi, abavela ku-Karolinska Institute e-Stockholm, baqala ukuthola ukuthi yiziphi izici ezinempilo ezitholakalayo - noma emakhonsathini - basiza abantu abadala ukuba bagweme ukuhlasela kwenhliziyo noma i- infarction ye-myocardial .
Amanani e-coronary heart disease aye awela ezingxenyeni eziningi zomhlaba, bhala abalobi, ngenxa yentuthuko emithini elwa nokulwa nomfutho wegazi ophezulu kanye ne- cholesterol ephansi. Njengoba abantu abaningi besengozini yesifo senhliziyo, noma kunjalo, ukusetshenziswa kwezidakamizwa ezidakamizwa - nezingozi zabo zemiphumela emibi kanye nezindleko ezibalulekile uma kuthathwa isikhathi eside - akusona isinyathelo sokuvimbela esiphezulu, baphikisana nabacwaningi. Bhala ukuthi ucwaningo lwabo oludlule lwabesifazane nolwabanye ososayensi kulabo bobabili lubonisa ukuthi izinguquko zokuphila zingaphazamisa kakhulu ingozi yokuhlasela inhliziyo.
Lokho okucwaningweni okuhlolisisiwe: Abesilisa abaneminyaka engama-45 no-79 baboshwa ngo-1997, futhi bahlolisiswa ngemikhuba yabo yokudla nemisebenzi, kanye nedatha kuhlanganise nesisindo sabo, umlando womndeni wesifo senhliziyo, kanye nezinga lemfundo.
Amadoda angama-20 721 ngaphandle komlando wezifo zenhliziyo, umdlavuza , noma isifo sikashukela abese elandelwa isikhathi esingaphezu kweminyaka engu-11.
Ukuhlolwa kwezinhlanu zokudla nokuphila kwahlolwa: ukudla, imikhuba yokubhema, ukuphuza utshwala, i-belly fat kanye nomsebenzi wansuku zonke.
Lokho abacwaningi abakuthole: Imikhuba emihlanu yokuphila noma izimo ezitholakalayo zitholakale ukunikeza inzuzo yayo siqu ekuvimbeleni ukuhlaselwa kwenhliziyo esikhathini esizayo.
Izimpikiswano ezinhle kakhulu zitholakale phakathi kwamadoda abambelela kuwo wonke amahlanu - evuna ukunciphisa okungu-80% kwenengozi yokuhlasela inhliziyo - nakuba kuphela u-1% wabantu abafundwayo bekulesi sigaba.
Nansi indlela imikhuba ebeka ngayo ngokuvumelana nokuvikelwa kwenhliziyo:
1. Ukuyeka ukubhema (ingozi engama-36% engaphansi) : Ukuhambisana nokucwaninga kwangaphambilini kwangaphambili, ukuyeka ukubhema kungenye yemikhuba emihle yokuphila isikhathi eside okufanele ushiye. Kulesi sivivinyo saseSweden, amadoda angakaze aphuze, noma ukuyeka okungenani iminyaka engama-20 ngaphambi kokuqala kocwaningo bajabulela amathuba angama-36% aphansi okuhlasela kwenhliziyo yokuqala.
Lezi zindawo ezifunyenwe ngamaphenyo amaningi angaphambilini kufaka phakathi iMillion Women Study e-UK, lapho abesifazane abangaba yizigidi ezingu-1.2 balandelwa iminyaka engama-12. Lelo cwaningo lwesikhathi eside lathola ukuthi ukuyeka ukugcina iminyaka engama-30 noma engu-40 kuvuna iminyaka engaphezulu kwengu-11 yokuphila, ukubonga hhayi kuphela ukuhlaselwa kwenhliziyo kodwa isifo somdlavuza kanye nesifo sokuphefumula.
2. Ukudla ukudla okunomsoco (ingozi engama-20% engaphansi): Futhi, akumangazi ukuthi ukudla okunomsoco okunomsoco kungasiza ekuvimbeleni ukuhlasela kwenhliziyo (nezinye izifo ezihlobene nobudala ezifana nesifo sikashukela nomdlavuza). Ukucwaninga kwesiSweden kwaveza ukudla okunempilo usebenzisa i-Recommended Food Score ku-National Health and Nutrition Examination Survey (NHANES) e-US, "okuyisigameko sokufa kwabantu " futhi kuhlanganisa okulandelayo:
- Okungenani ama-5 emifino nemifino emisha nsuku zonke
- 4 ama-servings of okusanhlamvu okuphelele
- Ukukhishwa oku-1 noma okunye okunomsoco we-fat fat
- Ukusetshenziswa kwamasonto onke ngezinhlanzi ezimbili zezinhlanzi ezinempilo
Lezo zihloko ezilandela lezi ziqondiso ziningi kakhulu zengozi engaphansi kwe-20% yokuhlasela kwenhliziyo yokuqala, noma ngabe zidla nokudla okuvela ohlwini olungelona oluphakanyisiwe njengenyama ebomvu neyenziwe, okusanhlamvu okucwengile kanye namaswidi.
3. Ukukhipha amafutha esiswini (ingozi engaphansi kwe-12%): Ukwandisa, izifo ze-epidemiologists zithola isisindo semisipha kanye nesisindo sokuqina kwesigqoko sokuba yisimo esihle sezempilo kunokuthi isisindo somzimba, ikakhulukazi uma kuziwa kumafutha esiswini azungezile izitho zakho zangaphakathi (amafutha e-visceral) hhayi nje i-pudge ehlala ngaphansi kwesikhumba sesisu sakho okwenza u-waxband wakho uqine kakhulu.
Ngempela, izifundo kulolu cwaningo lwaseSweden olunama-waistlines alinganiselwa ngaphansi kuka-95 cm (cishe u-38 ") ngesikhathi sokuvivinywa, abe nengozi engaphansi kwe-12% yokuhlasela kwenhliziyo yokuqala uma kuqhathaniswa namadoda ane-fatly fat fat.
4. Ukuphuza kuphela ukulinganisa (ingozi engama-11%): Kulesi sifundo, ukuphuza ngokulinganisela kunciphisa ingozi yokuhlaselwa yinhliziyo yokuqala cishe ngo-11%. Lokhu kuvumelana nobufakazi obuqinile kakhulu bokuthi ukuphuza utshwala ngokulinganisela kunciphisa ingozi yesifo senhliziyo, kuhlanganise nokuhlaselwa kwenhliziyo nokushaywa yisifo.
Noma kunjalo, abacwaningi banikeza ukuphepha okuthile mayelana nezinzuzo zokuphuza utshwala, ngoba ngokushesha nje lapho ukusetshenziswa kungena ngaphezu kokuphuza ukuphuza okuphakathi kweziphuzo ezingu-1-2 ngosuku, kunezingozi eziningi kakhulu kunezinzuzo zempilo ngesimo senhliziyo, umdlavuza, kanye nezingozi.
Ukubuyisela kabusha: abantu abaphuza ngokulinganisela bangase babe nempilo kunama-teetotalers, kodwa kuphela uma bephuza ngokulinganisela .
5. Ukuzikhandla ngokwemvelo (ukuncishiswa okungokwemvelo kwe-3%): Amadoda ahamba noma ahamba ngebhayisikili emaminithi angu-40 ngosuku, futhi asebenzise okungenani ihora elilodwa ngesonto atholakala enengozi engaphansi kwezingu-3 zokuhlasela kwenhliziyo kulesi sifundo. Leyo nombolo iphansi kakhulu, icabangela ezinye ubufakazi bokuthi ukuzivocavoca kunenzuzo enhle empilweni yenhliziyo . Noma kunjalo, ukuvivinya umzimba kunezinzuzo ezinjalo ezinamandla hhayi nje kuphela ohlelweni lwakho lwezinhliziyo kodwa ukuqinisa amathambo akho, uhlelo lwakho lokuphefumula, ukusiza ukuvimbela ukucindezeleka kwengqondo nokucindezela ukukhululeka (ungakhulumi ukugwema izingozi zokuhlala uhlala), akufanele kuthathwe njengengqamuzana isu lezempilo. Lapho uhamba phambili, ngcono.
- Funda kabanzi: Yikuphi ukuzivocavoca okuncane kokuphila okude?
Lindela - akuzange yini lokhu kucwaninga kubheke nje amadoda aphilile? Lezi zifundo zabesilisa zazingenazo izifo lapho ucwaningo lwaqala ngasekupheleni kwawo-1990. Ukuhlaziywa okuhlukile kwaqhutshwa phakathi kwamadoda angaphezu kuka-7 000 ane-hypertension kanye ne-cholesterol ephakeme ngo-1997, eyathola ukuthi ukunciphisa ingozi yokuziphatha okunempilo kwakufana nokwamadoda ngaphandle kwesimo.
Ngezansi: Ngokungafani nokwakheka kwezakhi zofuzo , ukudla, ukuzivocavocavoca nokuthi ngabe ungabhemi yini noma ngabe ungaphansi kokulawula kwakho; ezenzweni zesayensi, "izinto eziguquguqukayo zokuphila ". Izinguquko ezinjalo zingase zingabi lula ngaso sonke isikhathi ukusebenzisa, kodwa kungashukumisa ukuthola ukuthi yini oyenzayo nsuku zonke ingadlala indima enkulu ekunqumeni amathuba akho okuhlaselwa yinhliziyo yokuqala kunalokho ozuze khona .
Kulolu cwaningo olukhulu, ukuhlaselwa kwenhliziyo yokuqala kuka-86% kugwenywe yingxenye encane yamadoda abambelele kuzo zonke imikhuba emihlanu enempilo, kungakhathaliseki ukuthi umlando womndeni wezifo zenhliziyo. Kujwayelekile kubantu abaningi, lokho kusho ukuthi ukuhlaselwa kwenhliziyo yokuqala okungu-4 koku-5 kungavinjelwa ngokushintsha okuqondile nokulawulwa kokuphila .
> Imithombo:
> Agneta Åkesson, uSusanna C. Larsson, Andrea Discacciati, uAlicja Wolk. "Ukudla okungeyona engozini kanye nezindlela zokuphila ezikhungweni eziphambili zokuvimbela isifo se-Myocardial kubantu. Umagazini we-American College of Cardiology Volume 64, Issue 13, Amakhasi A1-A24, 1299-1306 (30 Septhemba 2014)
> Mozaffarian, uDariush. "Ithembiso Yokuphila Ngempilo Yenhliziyo." Journal of the American College of Cardiology Volume 64, Issue 13, 1307-1309 (30 Septhemba 2014)