4 Txoj hauv kev los tiv thaiv kom tsis txhob ua rau cov hlab ntsha tawg

Cov txheej txheem:

4 Txoj hauv kev los tiv thaiv kom tsis txhob ua rau cov hlab ntsha tawg
4 Txoj hauv kev los tiv thaiv kom tsis txhob ua rau cov hlab ntsha tawg

Video: 4 Txoj hauv kev los tiv thaiv kom tsis txhob ua rau cov hlab ntsha tawg

Video: 4 Txoj hauv kev los tiv thaiv kom tsis txhob ua rau cov hlab ntsha tawg
Video: Tshuaj theem vim li cas thiaj tau nqi ?/ Siv kho mob dab tsi?/paris polyphylla use for? 2024, Lub peb hlis ntuj
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Cov kev tshawb fawb pom tias cov hlab ntshav khov, lossis atherosclerosis, tuaj yeem ua rau lub plawv nres, mob hlab ntsha tawg, lossis mob hnyav hauv lub ntsws, ob lub raum, lossis ob txhais ceg. Qhov no tuaj yeem tshwm sim thaum txheej txheej sab hauv ntawm cov hlab ntshav tuab dhau sijhawm, ua rau muaj kev cuam tshuam hauv cov ntshav ntws. Kev tshawb fawb qhia tias los ntawm kev kho tus mob feem ntau cuam tshuam nrog rau kev haus luam yeeb, ntshav siab, thiab cov roj (cholesterol) siab, koj tuaj yeem ua cov kauj ruam los tiv thaiv atherosclerosis thiab tiv thaiv koj txoj kev noj qab haus huv.

Cov kauj ruam

Txoj Kev 1 ntawm 4: Noj zaub mov zoo

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 1
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 1

Kauj Ruam 1. Noj zaub mov kom zoo

Atherosclerosis tuaj yeem tshwm sim, ib feem, los ntawm qib siab ntawm cov roj (cholesterol) thiab triglycerides hauv lub cev, uas ua rau puas ntawm cov phab ntsa ntawm cov hlab ntsha thiab ua rau cov quav hniav ntau ntxiv. Yog li cov kws kho mob pom zoo kom noj zaub mov kom noj qab haus huv thiab muaj txiaj ntsig raws li ib feem ntawm kev tiv thaiv kab mob. Kev noj zaub mov zoo yuav nplua nuj hauv cov nplej tag nrho, txiv hmab txiv ntoo, zaub, legumes zoo li taum pauv, taum pauv, thiab lentils, cov khoom lag luam uas muaj roj tsawg, thiab ntses uas muaj omega-3 fatty acids zoo li ntses liab thiab ntses salmon. Nws tseem yuav txhais tau tias muab cov nqaij liab feem ntau, cov zaub mov muaj suab thaj thiab dej haus, thiab qee cov rog xws li xibtes thiab txiv maj phaub roj.

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 2
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 2

Kauj Ruam 2. Ceev faj ntawm cov roj saturated thiab trans-fat

Hauv kev noj zaub mov kom noj qab haus huv, ib qho tseem ceeb uas koj tuaj yeem ua los tiv thaiv cov hlab ntsha tawv tawv yog txwv koj qhov kev noj kom txaus thiab cov rog trans. Cov rog rog tau los ntawm cov khoom tsiaj xws li butter thiab lard; cov rog trans feem ntau pom hauv cov roj hydrogenated zoo li margarine lossis hauv cov zaub mov npaj. Ob hom roj no ua rau koj cov qib roj cholesterol ntau dua li lwm qhov. Yog tias koj ua raws cov zaub mov noj qab haus huv hauv lub plawv, tsis ntau dua 5% ntawm koj cov calories txhua hnub yuav tsum yog los ntawm lawv. Piv txwv li, yog tias koj noj 2, 000 calories hauv ib hnub, koj yuav tsum tsis pub ntau dua 13 grams saturated lossis trans fat.

Nco ntsoov tias tsis yog tag nrho cov rog tsis zoo. Cov txiv ntseej roj, txiv laum huab xeeb, txiv ntseej thiab noob, thiab avocados txhua yam zoo heev rau koj kev noj qab haus huv plawv

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 3
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 3

Kauj Ruam 3. Txo koj txoj kev noj ntsev

Kev sib cav txog kev noj qab haus huv ntawm ntsev tseem tab tom muaj. Thaum cov kws kho mob tau ceeb toom ntev tias cov neeg Asmeskas noj ntsev ntau dhau, kev tshawb fawb tsis ntev los no qhia tias kev pheej hmoo yuav loj dua. Txawm li cas los xij, peb paub tias ntsev nce ntshav siab, uas yog qhov ua rau atherosclerosis. Yog li txo koj cov ntsev kom tsawg yuav pab txo cov ntshav siab thiab, zoo li, ua raws li kev tiv thaiv tiv thaiv cov hlab ntshav khov. Raws li ib feem ntawm kev noj zaub mov zoo rau lub plawv, koj yuav tsum haus tsis ntau tshaj 2, 400 milligrams ntawm sodium ib hnub. Qhov tseeb, qis dua qhov zoo dua.

Tej zaum koj yuav haus ntsev ntau dua li koj paub. Tshem tawm ib qho khoom noj uas npaj tau zoo li cov kua zaub hauv kaus poom uas feem ntau muaj ntsev ntau ntxiv los ua cov tshuaj khaws cia lossis txhim kho qab. Txheeb daim ntawv qhia zaub mov hauv qab "sodium" kom pom cov ntsiab lus ntsev. Hauv California thiab ntau lub xeev, cov khw noj mov kuj tseem yuav tsum tau qhia cov ntaub ntawv qhia zaub mov noj lossis muab nws raws qhov xav tau. Nug yog tias koj tuaj yeem pom cov ntsiab lus sodium ntawm koj daim ntawv xaj

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 4
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 4

Kauj Ruam 4. Nruab nrab qhov koj haus cawv

Zoo li sodium, cawv nce ntshav siab thaum qaug cawv ntau dhau. Cov kev tshawb fawb tsis ntev los no zoo li txuas rau kev haus ntau dhau, tshwj xeeb yog haus dej cawv, thiab atherosclerosis. Txawm li cas los xij, muaj pov thawj pom tias cov neeg uas haus dej haus cawv tau txhim kho kev noj qab haus huv hauv lub plawv thiab txo qis kev pheej hmoo ntawm atherosclerosis - qhov no txhais tau tias tsis pub haus ntau dua ib hnub rau poj niam thiab haus ob zaug hauv ib hnub rau txiv neej, nrog rau "haus" yog 12 oz. piv, 5oz. cawv, los yog 1.5 oz. ntawm cawv nyuaj. Cov neeg haus dej haus cawv uas tshaj qhov txwv no hauv "binges" ntau dua plaub yam dej haus rau ib hnub rau cov txiv neej thiab ntau dua peb rau cov poj niam qhia tau tias muaj txiaj ntsig tsis zoo. Cov kws tshawb fawb tseem tsis tau nkag siab txog cov txheej txheem, tab sis, raws li Dr. John Cullen ntawm University of Rochester sau tseg, "tib neeg yuav tsum txiav txim siab tsis yog haus cawv ntau npaum li cas tab sis txoj kev uas lawv haus nws." Khaws cov cawv uas koj haus tsawg tsawg yog lub tswv yim zoo rau kev noj qab haus huv ntawm cov hlab ntsha.

Txoj Kev 2 ntawm 4: Txiav Luam Yeeb

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 5
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 5

Kauj Ruam 1. Koom nrog txoj haujlwm txiav luam yeeb

Cov tshuaj hauv luam yeeb ua mob rau koj cov ntshav. Lawv tseem ua rau koj cov ntshav siab, ua rau lub plawv tsis ua haujlwm, thiab ua rau cov hlab ntsha puas tsuaj, ua rau koj pheej hmoo ntawm atherosclerosis. Txawm hais tias koj haus luam yeeb yog thawj lossis thib ob, tsis tu ncua lossis qee zaum, ib qho twg ua rau koj lub plawv mob thiab tuaj yeem ua rau cov hlab ntsha hnyav ntxiv nrog rau txhaws hauv cov hlab ntshav. Qhov zoo tshaj plaws rau koj ua yog txiav tawm tag nrho, uas tam sim ntawd txo qis thiab thaum kawg thim rov qab koj txoj kev pheej hmoo rau txhua hom kab mob plawv thiab mob stroke. Saib rau cov kev pab cuam txiav luam yeeb. Tshawb nrhiav los ntawm cov ntawv xov xwm hauv nroog, pawg ntseeg, online, thiab los ntawm lo lus ntawm lub qhov ncauj qhov chaw uas muaj nyob thiab nrhiav lawv. Yog tias koj tsis tuaj yeem nrhiav txoj haujlwm yooj yim, pib koj tus kheej pab pawg los ntawm kev txhawb cov neeg haus luam yeeb uas koj paub txiav luam yeeb nrog koj.

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 6
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 6

Kauj Ruam 2. Paub koj qhov ua rau

Paub txog yam koj nquag ua thaum haus luam yeeb. Qee leej neeg haus luam yeeb thaum haus kas fes lossis cawv, tom qab noj mov lossis thaum saib TV, lossis thaum nyob nrog cov neeg. Thaum koj txheeb xyuas koj qhov ua rau mob, ua cov kauj ruam los hloov koj tus cwj pwm. Yog tias koj nyiam haus luam yeeb thaum lub sijhawm koj nyiam tshaj tawm, piv txwv li, saib lawv ntawm chav dhia ua si thaum koj ua haujlwm lossis txiav koj lub TV saib tag nrho. Lwm lub tswv yim yog hloov koj tus cwj pwm kev haus cawv los ntawm kev hloov pauv kas fes mus rau tshuaj yej kub thiab/lossis kom tsis txhob haus luam yeeb.

Nws yog ib qho tseem ceeb kom thov kev txhawb nqa los ntawm tsev neeg thiab cov phooj ywg, tshwj xeeb yog los ntawm cov neeg haus luam yeeb. Nug lawv kom tsis txhob haus luam yeeb nyob ntawm koj xub ntiag. Nws nyuaj rau txiav tawm yog tias koj pom thiab hnov nws nyob ib puag ncig koj

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 7
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 7

Kauj Ruam 3. Nug koj tus kws kho mob kom qhia txog kev pab txiav luam yeeb

Koj tus kws kho mob tuaj yeem hais qhia kev kho mob txiav kev pab. Cov tshuaj nicotine hauv khw muag khoom zoo li cov pos hniav, thaj ua rau thaj, lossis lozenges muab cov tshuaj nicotine rau koj me me thiab txo qis kev tshaib plab thaum koj maj mam yoo koj tus kheej. Kuj tseem muaj ntawv sau tshuaj tsuag qhov ntswg, nqus pa, thiab tshuaj zoo li Bupropion thiab Varenicline uas tau siv los kho qhov quav thiab tshem tawm cov tshuaj nicotine. Nug koj tus kws kho mob txog qhov zoo tshaj rau koj.

Txoj Kev 3 ntawm 4: Qoj ib ce tas li

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 8
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 8

Kauj Ruam 1. Pib qhov kev tawm dag zog

Kev tawm dag zog ib txwm tuaj yeem txo cov ntshav siab thiab tseem txo cov ntshav qab zib, cov rog "tsis zoo", thiab cov roj (cholesterol), ntxiv rau pab koj txo qhov hnyav ntau. - Tag nrho cov no yog cov xwm txheej uas tau cuam tshuam ncaj qha rau cov tawv nqaij tawv. Kev tawm dag zog ib txwm tseem yuav pab koj ntxiv dag zog rau koj cov leeg nqaij thiab txhim kho koj txoj kev noj qab haus huv tag nrho. Koj yuav tsum mob siab rau yam tsawg 2 teev thiab 30 feeb ntawm kev qoj ib ce aerobic txhua lub lim tiam lossis 1 teev thiab 15 feeb ntawm kev tawm dag zog. Koj nquag nquag, koj yuav tau txais txiaj ntsig ntau dua. Koom nrog hauv kev tawm dag zog aerobic tsawg kawg kaum feeb ntawm lub sijhawm kis thoob plaws lub lim tiam.

  • Npaj ua ib ce uas yuav ua rau koj lub plawv dhia thiab siv oxygen tab sis koj tuaj yeem txhawb nqa qis lossis qis siv rau ncua sijhawm ntxiv. Qee qhov kev tawm dag zog uas haum rau qhov kev pom zoo no yog taug kev, khiav, ua luam dej, caij tsheb kauj vab, dhia hlua, lossis rowing.
  • Cov kws tshaj lij tseem pom zoo ob rau peb rau 20-30 feeb kev qhia hnyav txhua lub lim tiam, ntxiv rau cardio. Kev kawm hnyav ua rau cov leeg nqaij ntshiv thiab yog ib feem ntawm kev ua haujlwm kom noj qab haus huv.
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 9
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 9

Kauj Ruam 2. Mus maj mam thaum xub thawj

Mayo Clinic qhia tias koj mus raws koj tus kheej. Yog tias koj tsis tau tawm dag zog tam sim no, pib maj mam taug kev thiab ua lwm yam kev cuam tshuam qis uas koj nyiam ua. Muab sijhawm rau koj tus kheej kom sov thiab tom qab ntawd maj mam nce ntxiv. Raws li koj lub zog nce ntxiv, maj mam ncua sijhawm uas koj tawm dag zog rau 30 txog 60 feeb txhua ntu. Mloog koj lub cev, ib yam thiab tsum yog tias koj hnov mob, xeev siab, kiv taub hau, lossis ua tsis taus pa.

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 10
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 10

Kauj Ruam 3. Tsim kev ua ntu zus

Npaj koj lub lim tiam kom haum rau kev tawm dag zog. Yog tias nrhiav sijhawm nyuaj, sim ua haujlwm ib ce rau hauv koj li niaj hnub ua. Taug kev mus ua haujlwm lossis ua haujlwm, piv txwv li, nce ntaiv ntau dua li of the elevator, lossis saib koj cov yeeb yaj kiab hauv TV uas koj nyiam thaum nyob hauv lub treadmill.

Kev koom tes nrog cov neeg koom tes tuaj yeem tuav koj lub luag haujlwm thiab tsim kom muaj kev sib raug zoo ntau dua. Los ntawm kev koom nrog pab pawg xws li aerobics, ncaws pob ncaws pob, lossis lwm yam txheej txheem txheej txheem koj yuav tau txais kev lom zem ntau dua ntawm kev tawm dag zog

Txoj Kev 4 ntawm 4: Kho Yam Uas Muaj Feem Rau Kev Noj Qab Haus Huv

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 11
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 11

Kauj Ruam 1. Mus ntsib kws kho mob tas li

Kev kuaj mob ib txwm tuaj yeem ntes teeb meem ntshav thaum ntxov. Koj tsis tas yuav tsum tau kuaj xyuas txhua xyoo. Yog tias koj muaj hnub nyoog qis dua 30 thiab tsis zoo, mus ntsib koj tus kws kho mob ib zaug ob lossis peb xyoos yog txaus. Kev tshuaj xyuas txhua xyoo yog txaus rau cov neeg ntawm 30 thiab 40 uas tsis muaj mob. Kev tawm dag zog txhua xyoo yuav tsum pib thaum muaj hnub nyoog 50 xyoos, ua ntej yog tias koj muaj kev pheej hmoo tshwj xeeb lossis muaj lwm yam teeb meem kev noj qab haus huv.

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 12
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 12

Kauj Ruam 2. Kho ntshav siab

Raws li tau hais ua ntej, ntshav siab tuaj yeem ua rau koj muaj teeb meem ntawm cov hlab ntsha thiab dhau sijhawm ua rau cov hlab ntsha txhav. Yog li ntawd nws yuav tsum tau kho. Ntxiv nrog rau kev hloov pauv kev ua neej xws li kev noj zaub mov, kev tawm dag zog, daws kev ntxhov siab, thiab txwv sodium thiab cawv, nws tseem tuaj yeem ua tau, nrog koj tus kws kho mob kho mob ntshav siab los ntawm kev siv tshuaj. Diuretics, ACE inhibitors, thiab calcium channel blockers yog txhua yam tshuaj uas sib txawv, nres lossis qeeb lub cev ua haujlwm uas nce ntshav siab.

Nws tsis yooj yim rau ib tus neeg noj ntau dua ib qho tshuaj rau ntshav siab. Koj kuj tseem yuav ntsib kev phiv tshuaj. Hauv qhov xwm txheej ntawd, tsis txhob tsum noj tshuaj tab sis nug koj tus kws kho mob yog tias nws tuaj yeem hloov qhov tshuaj lossis tshuaj

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 13
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 13

Kauj Ruam 3. Kho cov roj (cholesterol) siab

Raws li tau hais ua ntej, cov roj (cholesterol) siab kuj tseem yog qhov cuam tshuam rau kev txhim kho atherosclerosis. Koj cov qib roj cholesterol tuaj yeem siab los ntawm koj cov zaub mov noj thiab/lossis los ntawm koj lub cev ua cov roj cholesterol ntau dhau ntawm nws tus kheej. Sib nrug los ntawm kev poob phaus thiab txo koj cov kev noj ntawm cov rog thiab cov rog hloov pauv, ua tib zoo mloog cov ntawv lo khoom noj kom zoo, koj yuav xav tau nug koj tus kws kho mob kom pab kho mob hauv kev txo koj cov roj cholesterol. Piv txwv li, Statins thaiv cov khoom uas koj lub siab xav ua kom cov roj (cholesterol), uas ua rau lub siab tshem tawm cov roj (cholesterol) los ntawm cov ntshav. Statins tsis tsuas yog txo qis cov qib roj cholesterol tab sis pab lub cev nqus cov nyiaj tso tawm uas twb muaj lawm ntawm cov phab ntsa ntawm cov hlab ntshav, uas tuaj yeem muaj peev xwm thim rov qab cov kab mob plawv. Lwm cov tshuaj kuj tseem tuaj yeem tiv thaiv cov hlab ntshav los ntawm kev txo qhov mob, uas tau xav tias ua rau mob plawv.

Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 14
Tiv Thaiv Hardening ntawm Arteries Kauj Ruam 14

Kauj Ruam 4. Tswj koj cov ntshav qab zib

Ntshav qab zib tuaj yeem ua rau cov hlab ntsha tawv tawv los ntawm qhov tso cov calcium ntau heev. Cov tib neeg uas muaj qib calcium ntau hauv cov ntshav yog qhov pheej hmoo loj rau kev txhim kho cov hlab ntshav khov, yog li nco ntsoov tswj tus kab mob kom tsim nyog yog tias koj muaj ntshav qab zib. Ntsuam xyuas koj cov ntshav qab zib txhua hnub. Ua raws koj tus lej thiab tshaj tawm cov no rau koj tus kws kho mob. Ua kom paub txog cov qib piam thaj hauv ntshav li cas thiab sim ua kom koj nyeem tau ze li ib txwm ua tau. Koj tuaj yeem ua qhov no los ntawm kev tswj hwm insulin, tshuaj, tawm dag zog, thiab kev noj zaub mov tshwj xeeb uas tau npaj tseg hauv kev sab laj nrog kws kho mob lossis kws noj zaub mov zoo.

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