Ukulawula uxinzelelo lwegazi kunye nokulahlekelwa isisindo kunokukwenza umehluko
Uphando olupapashwe kwi -Lancet olubizwa nge-INTERSTROKE luqinisekisile ukuba abantu banokunciphisa umngcipheko wokuba nesichulo ngokuzenza utshintsho lobomi. Uphononongo lufumene ukuba izinto ezinobungozi ezingaguqukiyo zijongene neepesenti ezingama-88 zeengozi zengozi. Iindaba ezilungileyo kakhulu apha ziyinxalenye "yokuguqulwa" inxalenye ye-equation - ezininzi zezi zinto zingagwenywa ngokupheleleyo, okanye ubuncinane ziguqulwe.
Kulungile, usho uze ukhangele uluhlu. Abaninzi bethu bayazi ukuba ukuyeka ukutshaya nokulahlekelwa ubunzima akukho-ingqondo yokuphucula impilo yakho, kwaye abaninzi bethu bekwenzile ezi zinto kwiminyaka edlulileyo ukuba besazi indlela yokuhamba ngayo ngokucwangcisekileyo. Ukufunda ukuba kubaluleke kangakanani ukuguquka kwendlela yokuphila kukunciphisa ingozi yokuphazamiseka komzimba kungakhuthaza.
Ukuphuculwa kwempilo enkulu kunokwenziwa ukuba iinjongo zichanekileyo, zilinganisekayo, zifikeleleke, zichaneke kwaye zisekelwe ngexesha, ziyaziwa njengeenjongo ze-SMART zokuguqula indlela yokuphila.
Nazi iindlela eziphezulu ezili-10 zokunciphisa umngcipheko wokubetha ngama-90 ekhulwini.
1. Lawula Uxinzelelo lwegazi
Nangona kukho imishanguzo yokulawula uxinzelelo lwegazi (ukunyuswa kwengcinezelo yegazi), utshintsho lwezinto zokuphila luyinxalenye ebalulekileyo yokugcina uxinzelelo lwegazi phantsi. Ukulandela iDAT Diet kunye nokuphepha ityuwa kunokunceda.
2. Yeka Ukubhema
Ukubhema akukwenyanyi nje umngcipheko wesifo, kuqikelelwa ukukhupha iminyaka eyi-10 kwimpilo yomntu.
Ukufumana izicwangciso, izicwangciso, amabali kunye nokukhuthazwa kwabantu abaphumelele ukuyeka ukutshaya kunokukhuthaza. Kwaye ukuba oko akuncedi, cinga ukuba ukutshaya kubangelwa njani ukuguga kwangaphambili.
3. UkuLahla Ukunyameka, Ngokukodwa Kwisisu sakho
Usenokumangaliswa ukuba kulula kangakanani ukubandakanya iindlela zokulahleka kwesisindo ebudeni bakho.
Akunakukufumana nje ukulahla iipounds, kodwa ngokuphungula kwaye ucinga ngakumbi ukutya kwakho, unokufumana ukutya okuninzi ngakumbi.
4. Phatha i-Diabetes yakho
Abantu abanesifo sikashukela basengozini enkulu yokubethelwa kwesibalo kunabantu bonke. Lo mngcipheko uphezulu kakhulu xa isifo sikashukela singaphathwa kakuhle kwaye amazinga e-glucose egazi aphakanyisiwe kwixesha elide. Kubalulekile ukuthatha i-diabetes yakho ngokungathandabuzekiyo (nangona ungeva "okubi" ephuma kwishukela ephezulu yegazi), okubandakanya ukunamathela kwizicwangciso zakho zonyango, phakathi kwezinye izinto. Oku akuyi kuhamba nje ixesha elide ekunciphiseni umngcipheko wakho wesifo kodwa kuya kunceda ekunciphiseni ubunzima bezinye iingxaki.
5. Fumana i-Active
Siyazi ukuba sifanele sisebenzise, kodwa abaninzi bethu abayithandiyo kwaye xa ungakuthandi ukwenza into, kulula kakhulu ukufumana izizathu ezininzi zokungenzi. Esikhundleni sokuqala kwindawo yokuzama ukwenza into oyithandayo ukuba uyenze, kutheni ungasululanga uhlalutye kwaye ukhangele umsebenzo ukusuka kwindlela entsha? Funda ukuthanda, nothando, ukuzivocavoca, kwaye kuya kuba lula ukuzinikela kumkhwa wokusebenza.
6. Ukuphucula ukutya kwakho
Kukho iingcamango ezininzi malunga noko kukutya okunempilo, okusoloko kushiya umntu oqhelekileyo edidekile aze adibane.
Nangona kunjalo, kukho ezinye iindawo ezikuyo yonke indawo-imifuno engaphantsi, amayeza atshintshe, ukuhamba okumbalwa ngokutya okutya okukhawulezayo. Yongeza iziqhamo ukwandisa ixesha elide kwaye ufumane isicwangciso sokutya eside .
7. Nciphisa Utywala, Gwema ukusela ngokuNxila
Ngokucacileyo, ukusela kakhulu kukubi kwimpilo yakho, kodwa uphando oluninzi lubonisa ukuba izilwanyana ezimbini okanye ezimbalwa ngosuku zingakulungela, ngakumbi iwayini elibomvu . Naluphi na olo luqala ukusebenza kunye nawe kwaye lonakalise impilo yakho. Ukusela kakhulu kunokwandisa umngcipheko we-stroke nge-45 ekhulwini kwaye kukho ukunxibelelana phakathi kokusela kunye nokuguga kwengqondo .
8. Ukuphucula i-Cholesterol yakho efanelekileyo
Ingcamango apha kukuphucula i-HDL yakho (i-cholesterol efanelekileyo) kwi-LDL (umlinganiselo ombi we- cholesterol ) ngaphezulu kwe-HDL kunye ne-LDL engaphantsi.
Injongo kukuba ne-HDL / LDL yakho engaphezulu kwe-0.3, kunye neyona nto ingcono ngaphezu kwe-0.4. Ewe, kukho imithi, njengemimiselo, enokukunceda ukuba wenze oku, kodwa kukho ezinye iinguqulelo zendlela yokuphila ezenziweyo, kunye nokuzonwabisa, ezifana nokutya i-chocolate emnyama okanye intlanzi.
9. Phatha Iintliziyo Zengqondo
Njengoko sikhula, iintliziyo zethu kufuneka zivumelane nezigulana zethu eziguqukayo zithinteka iinguqulelo, iintonga zentliziyo zithinte kwaye kuba nzima kwiintliziyo zethu ukuqhubeka nokufuna imfuno. Zonke ezi zinto (kunye nabanye) zenziwe zimbi xa sisifo sesifo , njengesifo se-coronary disease, angina okanye ezinye iingxaki ezingakhokelela ekuhlaselweni kwentliziyo. Kukho iindlela ezininzi zokulawula isifo senhliziyo, okubandakanya imithi, ukutya, nokusebenzisa ezininzi izinto ezifanayo eziya kunciphisa umngcipheko we-stroke.
10. Gwema uxinzelelo, Phatha uxinzelelo
Siyazi ukuba siziva sibi ngakumbi xa 'sigxininisekile,' kodwa kukho ubungqina obubalulekileyo bokuthi uxinzelelo luchaphazela imvama yeziganeko zempilo ezingathandekiyo, njenge-stroke. Ukuxinezeleka kunemiphumo emibi emzimbeni kwaye kunokukhokelela ekubeni amaxhoba awanaki impilo yabo.
Okukwintsusa
Ngokuthatha amanyathelo okuphucula kule mimandla, ngokuqinisekileyo uya kuziva ungcono endleleni. Ukongezelela ekunciphiseni umngcipheko wengozi, uya kunciphisa umngcipheko wokuhlaselwa kwentliziyo.
Imithombo:
UOdonnell MJ, Xavier D, uLiu L, et al. Imiba yengozi ye-ischemic kunye ne-intrarebral stroke emazweni angama-22 (i-INTERSTROKE yophando): uhlolo lokulawulwa kwimeko. I-Lancet , Ukupapashwa kwe-Intanethi kwangaphambili, ngo-18 Juni 2010