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September 29 ikukumbukira Tsiku la Mtima Padziko Lonse Lapansi. Cholinga chachikulu chokondwerera tsiku lino ndikufalitsa za matenda amtima omwe amaphatikizapo matenda amtima, sitiroko, ndi zina zambiri. Mutu wa Tsiku la Mtima Padziko Lonse 2018 ndi 'Mtima wanga, mtima wako'. Mutuwu ukufotokoza kuti tiyenera kusamalira mitima yathu komanso mitima ya abale athu.
Matenda amtima ndi omwe amachititsa imfa padziko lonse lapansi. Malinga ndi ziwerengero za World Health Organisation (WHO), pafupifupi anthu 17.9 miliyoni adamwalira ndi matenda amtima mu 2016.
M'nkhaniyi, tikambirana zinthu zoyambirira zomwe tiyenera kutsatira kuti tiwonetsetse kuti tikukhala athanzi pamtima ndikuteteza matenda amtima.
Malangizo Okuthandizani Kukhala ndi Mtima Wathanzi
1. Muzichita masewera olimbitsa thupi tsiku lililonse
2. Idyani wathanzi
3. Tsatirani moyo wathanzi
4. Pewani cholesterol ndi sodium
5. Musamapanikizike kwambiri
1. Muzichita masewera olimbitsa thupi tsiku lililonse
Ngati mukukhala moyo wochita zovulaza zomwe siziphatikiza kulimbitsa thupi konse mukungokhala pachiwopsezo chodwala matenda amtima! Ndikofunika kuchita masewera olimbitsa thupi tsiku lililonse. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya mtima wanu ndipo kumathandiza mtima kupopera magazi bwino zomwe zimapangitsa kuti magazi aziyenda bwino mthupi lanu. Kupatula kukulitsa thanzi la mtima wanu, kuchita masewera olimbitsa thupi kumathandizanso kulimbitsa minofu yonse ya thupi lanu komanso kumathandizanso kuti thanzi lanu m'mapapo likhale labwino.
2. Idyani wathanzi
Chakudya chimathandiza kwambiri kuti mukhale ndi thanzi labwino. Kuperewera kwa michere kumakhudza magwiridwe antchito amthupi lanu. Kukhala ndi thanzi lamtima ndi kofunikira kwambiri kuti mukhale ndi thanzi labwino, Nazi zakudya zina zomwe muyenera kuphatikiza pazakudya zanu kuti mukulitse mtima wanu kugwira ntchito:
- Phalaphala
- Ziphuphu
- Zipatso
- Mtedza
- 4-ounce galasi la vinyo wofiira
- Orange-, masamba ofiira ofiira komanso achikasu
- Malalanje
- Mapapaya
- Ma Cantaloupes
- Nsomba zokhala ndi omega-3 fatty acids
- Nyemba zakuda
- Chokoleti chakuda
- Burokoli
3. Tsatirani moyo wathanzi
Kuti muonetsetse kuti mtima wanu ndi wathanzi komanso ukugwira ntchito moyenera, muyenera kusiya zizolowezi zina zomwe ndi zosayenera. Zina mwazizolowezi izi ndi monga kusuta, kumwa kwambiri komanso mankhwala osokoneza bongo monga cocaine ndi heroin. Osatengera zizolowezi izi chifukwa zimavulaza thanzi lanu m'kupita kwanthawi ndipo nthawi zina zomwe zawonongeka zimakhala zosasinthika. Nthawi zina kusuta fodya ndi kumwa kwambiri kapena kugwiritsa ntchito mankhwala osokoneza bongo kumatha kupha kwambiri ndikupha.
4. Pewani cholesterol ndi sodium
Cholesterol yochuluka kwambiri imabweretsa mitsempha yotsekedwa yomwe imayambitsa matenda a mtima. Momwemonso kudya sodium mopitirira muyeso kumayambitsa kuthamanga kwa magazi kapena matenda oopsa, omwe ndi amodzi mwazomwe zimayambitsa kusweka kwa mtima, matenda amtima ndi mavuto ena amtima. Onetsetsani kuti mumapewa kudya zakudya zonenepetsa, mafuta okhathamira a masamba monga mafuta amanjedza, zakudya zomwe zimasinthidwa ndikuchepetsa mchere womwe mumadya.
5. Musamapanikizike kwambiri
Kupsinjika maganizo sikuli kwabwino kwa thanzi la mtima wanu komanso thanzi lam'mutu ngati mungakhale opanikizika kwambiri kumatha kuyambitsa kuthamanga kwa magazi kwanu komanso kumawonjezera kugunda kwa mtima ndi kupuma. Ngati mukumva kuti mwapanikizika kwambiri muyenera kuyesa kukaonana ndi dokotala kapena kulankhula ndi wazamisala, kutero kudzakuthandizani kuti muzisamalira. Muyeneranso kusinkhasinkha ndikuchita masewera olimbitsa thupi, chifukwa izi zimathandiza kukhazika mtima pansi komanso kupangitsa kuti musamapanikizike. Malingaliro opanda nkhawa ndi chimodzi mwazinthu zofunika kuti mukhale ndi mtima wathanzi.
Onetsetsani kuti inu ndi okondedwa anu mutsatira malangizo 5 osavuta kuti mukhale ndi thanzi labwino. Boldsky akukufunirani tsiku losangalala komanso labwino la Mtima Padziko Lonse 2018.
