Izikhombisi-ndlela zokuphila ku-40s yakho

Ama-40 akho ayishumi leminyaka elimatasa elinomsebenzi, imithwalo yemindeni kanye nemali ehamba phambili. Okwamanje, izinqumo zokuphila ezimbi ziqala ukubhekana nawe kanye nokugula okungapheli akusekho ngemuva. Sebenzisa lezi zivivinyo zekhaya negazi ukuze uqaphele impilo yakho futhi uvimbele izimo zezempilo ekuthuthukiseni. Khumbula, ucwaningo luye lwabonisa ukuthi imikhuba elula yokuphila eyenziwa njalo ingenza umehluko omkhulu empilweni yakho yesikhathi eside kanye nengozi yokukhubazeka.

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Izinga lokucindezeleka

Ama-40 akho angase agcwaliswe ngemithwalo yemfanelo - ezezimali, umsebenzi, ukunakekela izingane kanye / noma abazali. Lezi zingcindezi zingeza futhi zithinte impilo yakho yonke ngokuqondile futhi ngokubangela ukuthi ube nokukhetha okungalungile kokuphila.

• Kubonisa ukuthi: Umzimba umzimba wakho uphendukela ezimweni ezibangela ama-hormone okucindezeleka kanye nomonakalo obangela ukuba kugula okungapheli.
• Kulinganiswa ngu: Ukuhlola intukuthelo yakho nokucindezeleka ukubhekana nezimo zansuku zonke ezifana nomgwaqo onzima.
• Izinga eliphilile: Akufanele ube nokuphendula ngokweqile ezimweni ezenzeka njalo.
• Okufanele Ukwenze Uma Izinga Ziphakeme: Cabanga ngezindlela zokunciphisa ukucindezeleka kwakho kwansuku zonke.

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Izinga lokuzivocavoca

Cishe ungumuntu omatasa. Kungaba nzima ukuthola isikhathi sokuzivocavoca.

• Kubonisa: Impilo yakho yonke.
• Kulinganiswe yi: Ukuvama kwamaviki onke amaviki nokusebenza kwansuku zonke.
• Izinga eliphilile: Uma ungasebenzisi okungenani imizuzu engu-30, izikhathi ezintathu ngesonto, ingozi yakho yonke izifo ezingapheli yanda.
• Okufanele Ukwenze Uma Izinga Liphansi: Gcina isikhathi sokuzivocavoca, kufanele uzikhokhele wena futhi unomthwalo wemali emndenini wakho.

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Ukushaya kwegazi

Ukucindezelwa kwegazi kungenye yezinto ezilula futhi ezibaluleke kakhulu kubonisa inhliziyo nenhliziyo yempilo. Ngokusho kwe-CDC, abantu abadala abangama-30% bane-high blood pressure futhi abangu-30% kulabo abazi.

• Kubonisa: Impilo jikelele yempilo yenhliziyo.
• Kulinganiswe yi: Ikhaya labahloli begazi bekhaya akubizi futhi kulula ukuyisebenzisa. Hlola ukucindezeleka kwegazi njalo ngenyanga.
• Izinga eliphilile: Umfutho wegazi ophilile kufanele ube ne- systolic (inombolo ephezulu) engekho ngaphansi kuka-119 kanye ne-diastolic (inombolo engezansi) engaphezu kuka-79.
• Okufanele Ukwenze Uma Izinga Ziphakeme: Thatha isinyathelo ngokushintsha kwendlela yokuphila kanye / noma ukwelashwa.

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Izinga le-Cholesterol

Kunezinhlobo ezimbili ze-cholesterol evame ukulinganiswa, i-HDL ne-LDL.

• Kubonisa: Izinga lakho le-cholesterol libonisa inani lenhlobo ethile yamafutha egazini lakho.
• Ukulingwa ngu: Ukuhlolwa kwegazi okulula kwe-cholesterol yonke nenani le-HDL ne-LDL.
• Izinga lezempilo:
  • Inani le-Cholesterol (i-HDL + LDL): ngaphansi kuka-200.
  • I-HDL (i-cholesterol enhle): engaphezu kuka-40.
  • Okufanele Ukwenze Uma Izinga Liphakeme: I- cholesterol ephakeme yinkinga yezokwelapha edinga ukwelashwa ngenxa yengozi eyengeziwe yokwehla kwenhliziyo. Bheka udokotela wakho futhi ushintshe ukudla kwakho.

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Ukuphumula kwenhliziyo yenhliziyo

Ukukala kwenhliziyo yakho yokuphumula kubonisa ukuqina kwenhliziyo yakho. Ngenxa yokuthi inhliziyo iyisisu, ukuvivinya umzimba njengokugijima noma ukuhamba ngebhayisikili kuyokwenza kube namandla.

• Kubonisa: Impilo yenhliziyo
• Kulinganiswe ngu: Ukuthatha ukushayela kwakho ngakwesokunxele kwesandla sakho ngemva kokuhlezi ngokuthula okungenani imizuzu engu-5.
• Izinga eliphezulu: Ukuphumula kwakho okuphumula akufanele kube yizintambo ezingaphezu kuka-80 ngomzuzu.
• Okufanele Ukwenze Uma Izinga Liphakeme: Uma ukuphumula kwakho kuphakeme, inhliziyo yakho idinga ukunakwa, thintana nodokotela wakho ngokuqala ukuzivocavoca kwenhliziyo ukuze usize ukusebenza kwenhliziyo yakho.

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Ukuzila ukudla kwegazi

Ukuzila i-blood glucose ihlola ukuthi umzimba wakho ungakwazi kanjani ukulawula amazinga kashukela egazini. Amazinga aphezulu angasho ukuthi usengozini noma unesifo sikashukela.

• Kubonisa: Izinga le-glucose (ushukela) egazini lakho.
• Ukulingwa ngu: Ukuhlolwa kwegazi okulula ngokusebenzisa umunwe omunwe.
• Izinga lezempilo: Ngaphansi kwezingu-100.
• Okufanele Ukwenze Uma Izinga Liphakeme: Bheka udokotela wakho ukuze uqhubeke nokuhlolwa.

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Isilinganiso se-Hip-to-Waist

Lapho uphethe khona isisindo esiningi kubaluleke kakhulu njengokuthi unesisindo esingakanani.

• Kubonisa: Ingozi yesifo senhliziyo.
• Kulinganiswe ngu: Linganisa isilinganiso sakho se-hip-to-waist ngokulinganisa esikhwameni sakho ngamasentimitha endaweni encane kunazo zonke (ngaphandle kokubamba umoya noma ukudonsa ngaphakathi) bese ulinganisa izinyathelo zakho endaweni enkulu kakhulu. Hlukanisa ukulinganisa kwensimbi ngesilinganiso se-hip.
• Izinga eliphilile: Uma isilinganiso sikhulu kuna .80 kubesifazane noma .95 samadoda, kubhekwa njengengozini yezifo ezihlobene nesisindo.
• Okufanele Ukwenze Uma Izinga Ziphakeme: Thatha isinyathelo ukuze ulahlekelwe isisindo esiningi, unakekele inhliziyo yakho, futhi usebenzise okuningi.

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I-Triglyceride Level

Izinga le-Triglyceride livivinyo elisha lokuhlola ingozi yakho ngezinhlobo ezithile zezifo zenhliziyo.

• Kubonisa: Izinga lakho le-triglyceride lenye inkomba ye-fat excess egazini.
• Kulinganiswa ngu: Ukuhlolwa kwegazi okulula.
• Izinga lezempilo: Amazinga avamile kufanele abe ngaphansi kuka-150 ngamanqanaba emingcele phakathi kuka-150 no-199.
• Okufanele Ukwenze Uma Izinga Liphakeme: Amazinga aphezulu akhombisa isidingo sokushintsha izinguquko zokuphila okubandakanya ukudla okunempilo nokuzivocavoca.

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Izinga lamaphrotheni asebenzayo C

Ebizwa nangokuthi i-CRP, izinga leprotheyini elisebenzayo le-C libonisa ukuvuvukala okunamandla (ukuvuvukala) emzimbeni. Ngenxa yokuthi izinga le-CRP lisekelwe ekuvukeleni okumangalisayo, lo mvivinyo ungase ukwazi ukukhombisa ingozi esheshayo yokuhlasela kwenhliziyo. Izifundo zisenziwa ukuze zithole ukuthi lolu luhlolo luwusizo kangakanani.

• Kubonisa: Ukuvuvukala okujulile kanye nobungozi bokuhlaselwa kwenhliziyo.
• Kulinganiswa ngu: Ukuhlolwa kwegazi okulula.
• Izinga eliphilile: Alikho ngaphezu kuka 4.9 mg / L (okungenani ngaphansi kuka 2 mg / L)
• Okufanele Ukwenze Uma Izinga Ziphakeme: Thatha isinyathelo sokuthuthukisa impilo yezinhliziyo ngokusebenzisa izinguquko zokudla nokuzivocavoca.

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Homocysteine

Amazinga aphakeme we- homocysteine egazini angabonisa futhi ingozi yesifo senhliziyo, kuhlanganise nesifo sohlangothi.

• Kubonisa: Ingozi yokushaywa nesifo senhliziyo.
• Kulinganiswa ngu: Ukuhlolwa kwegazi okulula.
• Izinga eliphezulu: Ngaphansi kuka-12.
• Okufanele Ukwenze Uma Izinga Ziphakeme: Nciphisa amazinga wakho we-homocysteine ​​ngokusebenzisa ukudla okunempilo kwemifino, okusanhlamvu okugcwele, i-folic acid ne-vitamin B6 ne-B12.