Muaj qee yam kev pheej hmoo uas cuam tshuam rau koj txoj kev pheej hmoo mob plawv. Qee qhov ntawm cov xwm txheej no dhau koj li kev tswj hwm, xws li kev laus dua, ua txiv neej, lossis muaj tsev neeg keeb kwm mob plawv; txawm li cas los xij, lwm yam uas koj tuaj yeem tuaj yeem tswj tau, suav nrog ntshav siab, ntshav siab, rog, koj tus lej ntawm kev tawm dag zog lub cev, thiab seb koj puas haus luam yeeb lossis tsis haus luam yeeb. Txhawm rau xam koj qhov kev pheej hmoo ntawm kev tsim kab mob hauv lub plawv, koj yuav tsum tau saib ob peb yam sib txawv thiab suav cov lej sib txheeb. Tom qab ntawd koj yuav ntxiv koj cov qhab nia kom pom tias nws cuam tshuam li cas rau koj txoj kev pheej hmoo ntawm kev mob plawv.
Cov kauj ruam
Ntu 1 ntawm 3: Xam Qhov Ntsuas Zoo
Kauj Ruam 1. Mus ntsib koj tus kws kho mob kom ua haujlwm lub cev thiab kuaj ntshav
Txhawm rau xam koj qhov kev pheej hmoo ntawm kev mob plawv, koj yuav tsum kuaj qee yam ntawm koj kev noj qab haus huv. Koj tus kws kho mob yuav tsum muaj peev xwm ua qhov no thaum lub sijhawm teem tseg ib txwm muaj. Nws tseem yuav kos tus qauv ntawm koj cov ntshav thiab ntsuas qib ntawm qee yam tshuaj.
- Ib yam uas koj tus kws kho mob yuav ntsuas yog koj cov ntshav siab. Ntshav siab yog lub zog uas koj cov ntshav tawm ntawm phab ntsa sab hauv ntawm cov leeg thiab cov hlab ntshav thaum nws ntws los ntawm lub cev. Yog tias nws siab dhau, cov ntshav tso kev ntxhov siab ntxiv rau koj lub plawv thiab cov hlab ntsha, tsim kev pheej hmoo siab mob plawv lossis mob hlab ntsha tawg.
- Koj tus kws kho mob kuj tseem yuav kuaj koj cov ntshav thiab xa nws mus rau tom chav kuaj. Ib yam uas nws yuav tsum saib yog koj cov piam thaj hauv ntshav - uas yog, koj cov ntshav qab zib ntau npaum li cas. Cov ntshav qab zib ib txwm yog 7.8 mmol/L (140 mg/dL) ob teev tom qab noj mov. Qib siab dua - 11.1 mmol/l lossis ntau dua (200 mg/dl lossis ntau dua) tom qab noj mov - tuaj yeem qhia tias mob ntshav qab zib. (Lub hom phiaj qib yuav txawv yog tias koj ua qhov kev xeem thaum yoo mov.)
- Cov qauv ntshav tseem yuav ntsuas koj cov qib LDL thiab HDL roj cholesterol. LDL yog cov roj (cholesterol) "phem" uas ua rau hauv cov hlab ntshav, thaum HDL yog cov roj (cholesterol) "zoo" uas ua raws li tus neeg tu tsev, pab lub cev ua cov roj (cholesterol) phem. Cov qib LDL noj qab haus huv feem ntau qis dua 100 mg/dL, thaum noj qab haus huv HDL nyob ib puag ncig 40 mg/dL.
Kauj Ruam 2. Xav txog koj lub hnub nyoog
Kab mob hauv lub plawv tsis tshua muaj tshwm sim hauv cov neeg hnub nyoog qis dua 30 xyoo tab sis kev pheej hmoo nce nrog hnub nyoog rau txiv neej thiab poj niam. Cov poj niam ua rau muaj kev pheej hmoo mob plawv tsawg dua li cov txiv neej ntawm tib pab pawg hnub nyoog.
- Suav rau koj hnub nyoog. Ntxiv lossis rho tawm los ntawm qhov pib ntawm xoom. Yog tias koj yog txiv neej, rho tawm 1 lub ntsiab lus yog tias koj muaj hnub nyoog 30 thiab 34 xyoos. Ntxiv ib qho ntsiab lus rau txhua 5 xyoos. Ntawd yog, yog tias koj muaj hnub nyoog 65 txog 69 xyoos, ntxiv 6 cov ntsiab lus. Pawg hnub nyoog siab tshaj (cov hnub nyoog 70 txog 74 xyoos) yuav tsum ntxiv 7 cov ntsiab lus.
- Yog tias koj yog poj niam, rho tawm 9 cov ntsiab lus los ntawm lub hauv paus ntawm xoom yog tias koj muaj hnub nyoog 30 txog 34 xyoos. Rho tawm 4 rau 35 txog 39 thiab 0 rau 40 txog 44. Ntxiv 3 cov ntsiab lus rau 45 txog 49, 6 rau 50 txog 54, 7 rau 55 txog 59 thiab 8 rau 60 rau 74 xyoo.
Kauj Ruam 3. Ntxiv rau hauv koj qib LDL
LDL cov roj (cholesterol) yog cov lipids uas tsis zoo rau koj lub plawv thiab cov hlab ntshav. Lawv tau tso rau ntawm phab ntsa ntawm koj cov hlab plawv (cov hlab ntshav hauv plawv) thiab ua rau cov quav hniav. Cov quav hniav no cuam tshuam cov ntshav ntws thiab tuaj yeem ua rau mob plawv.
- Txuas ntxiv lossis rho tawm ntawm koj cov lus teb saum toj no. Yog tias koj yog txiv neej, rho tawm 3 cov ntsiab lus yog tias koj qib LDL qis dua 100 mg/dL. Ib yam li ntawd, ntxiv 0 cov ntsiab lus rau 100 txog 159 mg/dL, 1 rau 160 txog 190 mg/dL, thiab 2 rau ntau dua 190 mg/dL.
- Yog tias koj yog poj niam, rho tawm 2 cov ntsiab lus yog tias koj qib LDL qis dua 100 mg/dL. Ntxiv 0 cov ntsiab lus rau 100 txog 159 mg/dL thiab 2 rau ntau dua 160 mg/dL.
Kauj Ruam 4. Qhov ntsuas hauv HDL cov roj (cholesterol)
HDL cov roj (cholesterol) paub tias yog cov roj (cholesterol) zoo vim nws pab txo koj txoj kev pheej hmoo ntawm cov kab mob plawv. Nws tau txiav txim siab "zoo" vim tias nws thauj cov lipids tsis zoo rov qab mus rau lub siab, qhov uas lawv yaug tawm ntawm lub cev.
- Yog tias koj yog txiv neej, ntxiv 2 cov ntsiab lus yog tias koj qib HDL qis dua 35 mg/dL. Ib yam li ntawd, ntxiv 1 lub ntsiab lus rau 35 txog 44 mg/dL, 0 rau 45-59 mg/dL, thiab rho tawm 1 lub ntsiab lus rau ntau dua lossis sib npaug rau 60 mg/dL.
- Yog tias koj yog poj niam, ntxiv 5 cov ntsiab lus yog tias koj qib HDL qis dua 35 mg/dL. Ib yam li ntawd, ntxiv 2 rau 35 txog 44 mg/dL, 1 rau 45 txog 49 mg/dL, 0 rau 50 txog 59 mg/dL, thiab rho 2 rau ntau dua lossis sib npaug rau 60 mg/dL.
Kauj Ruam 5. Xav txog koj cov ntshav siab vim nws cuam tshuam nrog kab mob hauv lub plawv
Ntshav siab yog qhov ua rau muaj kev pheej hmoo loj rau kab mob plawv. Ntshav siab muaj ob qhov tseem ceeb: tus nqi siab hu ua "systolic pressure" thiab tus nqi qis "diastolic pressure." Qhov ntsuas ntshav zoo tshaj plaws rau cov neeg laus yog tsawg dua 120/80 mm-Hg (120 rau systolic thiab 80 rau diastolic). Ntshav siab uas ntau dua 140/90 hu ua ntshav siab. Lub hom phiaj ntshav siab rau cov tib neeg uas muaj ntshav qab zib, mob ntshav siab thiab mob raum tsis zoo tseem qis dua.
- Ntxiv 0 cov ntsiab lus yog tias koj yog txiv neej thiab koj cov ntshav siab tsawg dua 130/85. Ntxiv 1 rau kev nyeem 130/85 - 139/89. Ntxiv 2 rau kev nyeem ntawv 140/90 - 159/99. Ntxiv 3 rau qhov siab ntau dua lossis sib npaug rau 160/100.
- Yog tias koj yog poj niam, rho tawm 3 cov ntsiab lus yog tias koj cov ntshav siab tsawg dua 120/80. Ntxiv 0 cov ntsiab lus rau kev nyeem 120/80 - 139/89. Ntxiv 2 rau systolic siab 140/90 - 159/99. Thiab ntxiv 3 rau cov ntshav siab ntau dua lossis sib npaug rau 160/100.
- Ua kom nyeem siab dua yog tias koj cov kev mob systolic thiab diastolic poob qis hauv ntau qhov sib txawv. Piv txwv li, yog tias koj yog txiv neej thiab koj lub siab systolic yog 170/90, ntxiv 3 cov ntsiab lus ntau dua li 2.
Kauj Ruam 6. Txheeb xyuas qhov ua tau ntshav qab zib
Ntshav qab zib muaj feem cuam tshuam nrog kab mob plawv. Qhov tseeb, cov neeg mob ntshav qab zib yog ob zaug ntau dua li cov tsis muaj ntshav qab zib los tsim kab mob plawv ntawm qee kis hauv lawv lub neej. Qhov no yog ib nrab vim tias cov neeg mob ntshav qab zib feem ntau tseem muaj ntshav siab, thaum ua kom cov ntshav qab zib ntau ntxiv ua rau cov rog ntau ntau thiab cov quav hniav hauv cov hlab ntshav thiab muaj kev pheej hmoo txhaws.
- Yog tias koj tsis muaj ntshav qab zib, ntxiv 0 cov ntsiab lus (txiv neej lossis poj niam).
- Yog tias koj muaj ntshav qab zib lossis noj tshuaj tiv thaiv kab mob ntshav qab zib, ntxiv yog koj yog txiv neej thiab 4 ntsiab lus yog tias koj yog poj niam.
Ntu 2 ntawm 3: Rho Tawm Rau Cov Zaum Tiv Thaiv
Kauj Ruam 1. Ua haujlwm tas li
Qee tus cwj pwm zoo li kev tawm dag zog tuaj yeem ua rau koj tiv thaiv kab mob plawv. Kev tawm dag zog lub cev tuaj yeem txo koj cov ntshav siab, pab txo koj cov qib roj cholesterol, thiab txo koj txoj kev pheej hmoo mob plawv lossis mob hlab ntsha tawg. Cov kws kho mob pom zoo kom koj tsom mus rau tsawg kawg 30 feeb ntawm kev tawm dag zog nruab nrab (piv txwv li taug kev, ua lub zog aerobics) tsib zaug hauv ib lub lis piam lossis 25 feeb ntawm kev tawm dag zog (khiav, ntaus pob, caij tsheb kauj vab) peb hnub hauv ib lub lis piam. Ib qho ntxiv, lawv pom zoo rau kev qhia ua kom lub zog muaj zog ob hnub hauv ib lub lis piam.
Rho tawm 1 lub ntsiab lus yog tias koj yog txiv neej lossis poj niam thiab ua tau raws li cov lus qhia pom zoo. Ntxiv 1 point yog tias koj tsis ua
Kauj Ruam 2. Txhob haus luam yeeb
Kev haus luam yeeb tsis yog tsuas yog txaus ntshai rau koj lub ntsws tab sis tseem ua rau koj muaj feem yuav kis mob plawv. Cov tshuaj lom hauv luam yeeb ua rau lub plawv mob thiab cov hlab ntshav ncaj qha, thaum haus luam yeeb feem ntau txhawb nqa atherosclerosis, txo qis HDL roj cholesterol, thiab nce ntshav siab.
Ntxiv 0 cov ntsiab lus yog tias koj yog txiv neej lossis poj niam thiab tsis haus luam yeeb. Ntxiv 2 cov ntsiab lus yog tias koj haus luam yeeb. Xav txog koj tus kheej haus luam yeeb yog tias koj tau haus luam yeeb txawm tias haus luam yeeb ib zaug, luam yeeb, lossis yeeb nkab ntawm cov luam yeeb hauv lub hli dhau los
Kauj Ruam 3. Yam khoom noj
Kev noj zaub mov yog lwm qhov ua rau tiv thaiv kab mob hauv lub plawv. Muab yooj yim, cov zaub mov uas koj noj tuaj yeem tswj ntshav siab, ntshav qab zib, nce phaus, thiab cov roj (cholesterol) siab. Rau qhov ua tau zoo tshaj plaws, sim noj zaub mov nplua nuj nyob hauv cov zaub, txiv hmab txiv ntoo, cov nplej tag nrho, thiab cov protein qis xws li ntses, nqaij qaib, thiab taum. Tsis txhob muaj suab thaj, ua kom zoo carbohydrates, thiab nqaij liab. Nco ntsoov kom tau txais cov fiber ntau, ib yam. Soluble fiber, pom hauv cov zaub mov zoo li oatmeal, paub tias txo cov roj "phem" hauv cov ntshav.
American Heart Association muaj cov txheej txheem kev noj qab haus huv hauv lub plawv. Txheeb cov no thiab rho tawm 1 lub ntsiab lus yog tias koj ntsib lawv (txiv neej lossis poj niam). Ntxiv ib lub ntsiab lus yog tias koj tsis ua
Ntu 3 ntawm 3: Txheeb Xyuas Cov Ntsiab Lus
Kauj Ruam 1. Ntxiv koj cov ntsiab lus
Tam sim no koj tau qhab nia txhua qhov ntsuas rau kev pheej hmoo thiab kev tiv thaiv. Ntxiv koj cov ntsiab lus los ntawm cov ntu dhau los thiab pom koj cov qhab nia kawg.
- Piv txwv li, yog tias koj yog poj niam hnub nyoog 62 xyoos (8 ntsiab lus), ua haujlwm qoj ib ce (-1 ntsiab lus) nrog zaub mov noj qab haus huv (-1 ntsiab lus), tsis haus luam yeeb (0 ntsiab lus), mob ntshav qab zib (4 ntsiab lus) nrog ntshav siab 130/ 80 (0 point), HDL qib 45 mg/dL (1 point) thiab LDL qib 140 mg/dL (0 point), koj cov qhab nia kawg yuav yog 8-1-1+0+4+0+1+0 = 11.
- Yog tias koj yog txiv neej hnub nyoog 48 xyoos (2 ntsiab lus) uas tsis tawm dag zog (1 point), haus luam yeeb (2 ntsiab lus), noj zaub mov tsis zoo (1 point), muaj ntshav qab zib (4 points), thiab muaj ntshav siab 160/100 (3 points), HDL ntawm 20 mg/dL (2 points) thiab LDL ntawm 220 mg/dL (2 points), koj cov qhab nia yuav yog 2+1+2+1+4+3+2+2 = 17.
Kauj Ruam 2. Xeem koj txoj kev pheej hmoo mob plawv yog tias koj yog txiv neej
Coj koj cov ntsiab lus tag nrho thiab tom qab ntawd pom qhov feem pua sib xws. Qhov feem pua no sawv cev rau qhov kev pheej hmoo uas koj muaj los ntawm kev mob plawv lossis ntawm kev mob plawv hauv 10 xyoo tom ntej. Cov ntsiab lus-kev sib raug zoo sib txawv rau txiv neej thiab poj niam.
- Yog tias koj yog txiv neej, tag nrho cov ntsiab lus tsawg dua -3 sawv cev rau 1% kev pheej hmoo mob plawv hauv 10 xyoo tom ntej. Ib yam li ntawd, koj muaj kev pheej hmoo 2% rau -2 lossis -1 cov ntsiab lus, 3% kev pheej hmoo rau 0 cov ntsiab lus, 4% rau 1 lossis 2 cov ntsiab lus, 6% rau 3 cov ntsiab lus, 7% rau 4 cov ntsiab lus, 9% rau 5 cov ntsiab lus, 11 % rau 6 points, 14% rau 7 points, 18% rau 8 points, 22% rau 9 points, 27% rau 10 points, 33% rau 11 points, 40% rau 12 points, 47% rau 13 points, thiab ntau dua 56% rau 14 cov ntsiab lus lossis ntau dua.
- Piv txwv li peb tus txiv neej hnub nyoog 48 xyoos, tau qhab nia 17. Qhov no txhais tau tias nws qhov kev pheej hmoo 10 xyoo yog ntau dua 56%. Hauv lwm lo lus, ntau dua 56 tus neeg ntawm 100 nrog cov qhab nia zoo sib xws yuav mob plawv lossis mob plawv hauv 10 xyoo tom ntej.
Kauj Ruam 3. Xam koj txoj kev pheej hmoo yog tias koj yog poj niam
Yog tias koj yog poj niam, tag nrho cov qhab nia tsawg dua -2 cov ntsiab lus sawv cev rau 1% kev pheej hmoo ntawm mob plawv hauv 10 xyoo tom ntej. Zoo sib xws, koj muaj 2% kev pheej hmoo rau -1, 0 lossis 1 point, 3% rau 2 lossis 3 points, 4% rau 4 points, 5% rau 5 points, 6% rau 6 points, 7% rau 7 points, 8 % rau 8 points, 9% rau 9 points, 11% rau 10 points, 13% rau 11 points, 15% rau 12 points, 17% rau 13 points, 20% rau 14 points, 24% rau 15 points, 27% rau 16 cov ntsiab lus, thiab ntau dua 32% rau 17 cov ntsiab lus lossis ntau dua.
Peb tus poj niam hnub nyoog 62 xyoos muaj tus qhab nia ntawm 11. Qhov no txhais tau tias nws ua haujlwm 13% kaum xyoo kev pheej hmoo mob plawv. Yog li, 13 tawm ntawm 100 nrog cov qhab nia zoo sib xws yuav ua rau lub plawv nres lossis lwm yam kev mob plawv hauv kaum xyoo tom ntej
Kauj Ruam 4. Hloov pauv kom txo koj txoj kev pheej hmoo
Yog tias koj muaj 20% lossis ntau dua ntawm kev muaj mob plawv hauv 10 xyoo tom ntej, koj yuav tsum txiav txim siab tiag tiag hloov qee txoj kev ua neej. Thaum koj tsis tuaj yeem tswj hwm koj lub hnub nyoog, koj tuaj yeem tswj hwm ntau yam ntawm lwm yam. Piv txwv li, yog tias koj muaj cov roj LDL siab koj tuaj yeem txo koj cov roj cholesterol los ntawm kev tawm dag zog tas li thiab noj lipid txo qis tshuaj xws li statins.
- Tham nrog koj tus kws kho mob txog kev mob plawv, txawm tias koj tau qhab nia zoo txaus. Nws yuav tuaj yeem qhia txoj hauv kev uas koj tuaj yeem txhim kho, suav nrog txiav luam yeeb, tswj koj cov ntshav siab, noj zaub mov zoo thiab ua kom lub cev zoo dua, lossis txo koj cov roj (cholesterol) phem.
- Koj tus kws kho mob yuav xav ua qhov kev ntsuam xyuas ntxiv, xws li kuaj cov cim hauv koj cov ntshav uas cuam tshuam nrog kev pheej hmoo siab mob plawv lossis mob hlab ntsha tawg, lossis siv cov cuab yeej ntsuas hluav taws xob kom pom seb lawv puas muaj cov quav quav quav quav hauv koj cov hlab ntshav.
