Izikhombisi zokuphila kwi-40s yakho

Ii-40 zakho ziyiminyaka elixakekileyo kunye nemisebenzi, intsapho kunye nokunyanzeleka kwemali. Okwangoku, ukhetho olubi lweendlela zokuphila luqala ukufumana kunye nokugula okungapheliyo kungekudala. Sebenzisa le mvavanyo yekhaya kunye negazi ukubeka iliso impilo yakho kunye nokukhusela iimeko zempilo ekuphuhliseni. Khumbula, uphando lubonise ukuba indlela yokuphila elula eyenziwa ngokuqhubekayo ingenza umehluko omkhulu kwixesha elide kunye nobungozi bokukhubazeka.

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Uxinzelelo lweNqanaba

Ama-40 akho anokuzaliswa ngeemfanelo-zemali, umsebenzi, ukunyamekela abantwana kunye / okanye nabazali. Ezi zixinzelelo zingongeza kwaye zichaphazele impilo yakho yonke ngokuthe ngqo kwaye ngokwenza kube lula ukukhetha impilo.

• Ubonisa: Umlinganiselo wakho umzimba uphendule kwiimeko ezibangele i-hormone yokuxinzelela kunye nomonakalo obangela ukugula okungapheliyo.
• Ukulingwa ngu: Ukuhlola ingqumbo yakho kunye nokunyamezela kwimiba yemihla ngemihla efana nesithuthi esinzima.
• Izinga eliMpilo: Akufanele ube neempendulo ezigqithiseleyo kwiimeko eziqhubeka rhoqo.
• Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: Cinga ngeendlela zokunciphisa uxinzelelo lwakho lwemihla ngemihla.

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Umgangatho wokuzivocavoca

Mhlawumbi ungumntu oxakekile. Kungenokuba nzima ukufumana ixesha lokusebenzisa.

• Ibonisa: Impilo yakho yonke.
• Ukulingwa ngu: Iveki yokusebenzisa umzimba rhoqo kunye nomgangatho wentsuku yamsebenzi.
• Umgangatho ophilileyo: Ukuba awusebenziseki ubuncinane imizuzu engama-30, izihlandlo ezi-3 ngeveki, umngcipheko wezo zifo ezigugu zinyuka.
• Into enokuyenza Ukuba iiNqanaba ziphantsi: Gcina ixesha lokuzivocavoca, unetyala kuwe kwaye unetyala kwintsapho yakho.

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Ifuthe legazi

Uxinzelelo lwegazi ngenye yezona zinto zilula kwaye zibaluleke kakhulu kubonisa intliziyo kunye nempilo yengqondo. Ngokutsho kweCDC, i-30% yabantu abadala banomfutho wegazi ophezulu kunye nama-30% abo awaziyo.

• Ibonisa: Impilo jikelele yempilo.
• Ukulingwa ngu: Iindlu zengcinezelo zengcinezelo yegazi azizithengi kwaye zilula ukuyisebenzisa. Hlola uxinzelelo lwegazi lenyanga.
• Umgangatho ophilileyo: Umxinzelelo wegazi kufuneka ube ne- systolic (inombolo ephezulu) engekho ngaphantsi kwe-119 kunye ne-diastolic (inombolo engezantsi) engekho ngaphaya kwe-79.
• Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: Thatha isenzo ngokuguqula indlela yokuphila kunye / okanye unyango lwezokwelapha.

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Umgangatho weCholesterol

Kukho iintlobo ezimbini ze-cholesterol eziqhelekileyo, i-HDL kunye ne-LDL.

• Ibonisa: Inqanaba lakho le-cholesterol libonisa ubungakanani bentlobo ethile yeoli egazini lakho.
• Ukulingwa ngu: Ukuhlolwa kwegazi okulula kwi-cholesterol yonke kunye nemali ye-HDL kunye ne-LDL.
• Umgangatho ophilileyo:
  • I-Cholesterol iyonke (i-HDL + LDL): ngaphantsi kwama-200.
  • I-HDL (i-cholesterol enhle): ngaphezu kwama-40.
  • Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: I- cholesterol ephezulu yimeko yezokwelapha efuna unyango ngenxa yengozi yokwanda kwentliziyo. Jonga ugqirha uze utshintshe ukutya kwakho.

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Ukuphumula kwenhliziyo

Ukuphumla kwentliziyo yakho yokuphumla kubonisa ukufaneleka kwentliziyo yakho. Ngenxa yokuba intliziyo iyimisipha, ukuzivocavoca okunjengokugijima okanye ukuhamba ngeebhayisikili kuya kubomeleza.

• Ibonisa: Impilo yenhliziyo
• Ukulingwa ngu: Ukuthatha i-pulse yakho kwicala lesithupha kwisandla sakho emva kokuba uhleli ngokuzinzileyo ubuncinane imizuzu emi-5.
• Izinga eliphilileyo: Ukuphumla kwakho kwepilisi akufanele kube ngaphezu kwe-80 beats ngomzuzu.
• Oko Ukwenza Ukuba iiNqanaba ziPhakamileyo: Ukuba ukuphumla kwakho kuphakamileyo, intliziyo yakho idinga ingqalelo, qhagamshelana nogqirha wakho ngokuqalisa ukuvuthwa komzimba ukuze uncede ukuphucula intliziyo yakho.

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Ukutya kweGlucose yeGazi

Ukuzila ukutya kwe-glucose yegazi indlela umzimba wakho unokulawula ngayo amanqanaba eshukela egazi. Amanqanaba aphezulu anokuthetha ukuba usengozini okanye unesifo sikashukela.

• Ibonisa: Inqanaba le-glucose (iswekile) egazini lakho.
• Ukulingwa ngu: Ukuvavanywa kwegazi olulula ngomnwe.
• Umgangatho wezempilo: ngaphantsi kwama-100.
• Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: Jonga ugqirha wakho ukuze uqhubeke uvavanyo.

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Ukulinganiswa kwe-Hip-to-Waist Ratio

Apho ophethe ubunzima obuninzi kubaluleke kakhulu njengokuba ubunzima obuninzi obunakho.

• Ibonisa: Ingozi yesifo senhliziyo.
• Kulinganiswe ngu: Ukulinganisa umlinganiselo wakho we-hip-to-waist by measuring your waist in intshi kwindawo encinci (ngaphandle kokubamba umoya okanye ukungena) uze ulinge iinqumlo zakho kwindawo ephakamileyo. Ukwahlula isilinganiselo somlenze ngesilinganiso somlenze.
• Umgangatho ophilileyo: Ukuba umlinganiselo mkhulu kune .80 kubasetyhini okanye .95 kubayeni, kuthathwa njengengozi kwizifo ezinxulumene nesisindo.
• Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: Thatha isenzo sokulahlekelwa ubunzima obukhulu, qaphela intliziyo yakho, kwaye usebenzise ngaphezulu.

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Level Triglyceride

Inqanaba le-Triglyceride luvavanyo olutsha oluthile lokuhlola umngcipheko wakho kwiintlobo ezithile zesifo senhliziyo.

• Ibonisa: Inqanaba lakho le-triglyceride linye isalathisi samafutha angaphezu kwegazi.
• Ukulingwa ngu: Ukuhlolwa kwegazi olulula.
• Umgangatho wezempilo : Amanqanaba aqhelekileyo kufuneka abe ngaphantsi kwe-150 kunye namanqanaba omda phakathi kwe-150 no-199.
• Yintoni enokuyenza Ukuba iiNqanaba ziPhakamileyo: Amanqanaba aphakamileyo abonisa imfuneko yokuguquka kwendlela yokuphila kuquka ukutya okunempilo nokuzilolonga.

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Amanqanaba eProtheyini aSebenzayo

Kwakhona kuthiwa yi-CRP, i-pro-level protein level ibonisa ukuvuvukala okukhulu (ukuvuvukala) emzimbeni. Ngenxa yokuba inqanaba le-CRP lisekelwe ekuvukeleni okukrakra, olu vavanyo luyakwazi ukubonisa umngcipheko ophezulu wokuhlaselwa kwentliziyo. Izifundo zisenziwa ukwenzela ukuba zibone ukuba luncedo kangakanani lo vavanyo.

• Ibonisa: Ukuvuvukala okukhulu kunye nobungozi bokuhlaselwa kwentliziyo.
• Ukulingwa ngu: Ukuhlolwa kwegazi olulula.
• Umgangatho ophilileyo: Akukho ngaphaya kwe-4.9 mg / L (ngokugqithiseleyo ngaphantsi kwe-2 mg / L)
• Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: Thatha inyathelo lokuphucula impilo yeentliziyo ngokuguqulwa kokutya kunye nokutshintsha.

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Homocysteine

Amanqanaba aphakanyisiweyo ka- homocysteine egazini angabonisa kwakhona ingozi yesifo senhliziyo, kuquka ukubetha.

• Ubonisa: Umngcipheko wesifo kunye nesifo senhliziyo.
• Ukulingwa ngu: Ukuhlolwa kwegazi olulula.
• Umgangatho ophilileyo: ngaphantsi kwe-12.
• Into enokuyenza Ukuba iiNqanaba ziPhakamileyo: Nciphisa amanqanaba akho ase-homocysteine ​​ngokusebenzisa ukutya okunempilo kwemifuno, i-grains epheleleyo, i-folic acid kunye ne-vitamin B6 ne-B12.