Magazi okwera magazi ndi magazi okwera magazi ndi nkhani zathanzi masiku ano, ndipo zimathandiza kwambiri thanzi la mtima. Komabe, mwa kumvetsetsa mavutowa ndikutsatira njira zoyenera komanso chithandizo chamankhwala, titha kuchepetsa ngozi ndikusunga thanzi la mtima. Nkhaniyi imakhudza mtundu wa shuga wambiri wamagazi ndi kuthamanga kwa magazi komanso momwe mungagwiritsire ntchito komanso kupewa mavutowa kudzera mu chakudya, masewera olimbitsa thupi, ndi zina zambiri.
Gawo 1: Kumvetsetsa shuga wamagazi ndi kuthamanga kwa magazi
1.1 Kodi shuga wa magazi ndi magazi okwera magazi ndi otani?
Shuga wamagazi amatengera kuchuluka kwa shuga m'magazi, nthawi zambiri kumachitika chifukwa cha kusakwanira kwa insulin kapena foni yosakwanira kwa insulin. Kuthamanga kwa magazi, kumbali ina, kumatanthauza kukana magazi ndi mtima uliwonse, nthawi zambiri kumakhudzana ndi mitsempha yochepetsetsa kapena yotsekedwa. Mikhalidwe yonseyi imatha kubweretsa mavuto azaumoyo monga matenda amtima ndi stroke.
1.2 Zowopsa za shuga wamagazi ndi kuthamanga kwa magazi
Zowopsa za shuga wamagazi komanso kuthamanga kwa magazi zimaphatikizapo zolimbitsa thupi, zakudya zopanda pake, kusakhala ndi masewera olimbitsa thupi, kunenepa, kusokonekera kwakukulu, ndi zowawa zambiri. MAKA NDI MAZIMO WOSAVUTAnso ntchito pachiwopsezo chokula izi. Kuzindikira zinthu izi ndi gawo loyamba lochepetsa chiopsezo.
Gawo 2: Zakudya ndi ubale wake ndi shuga wamagazi ndi kuthamanga kwa magazi
2.1 Mfundo Zakudya Zakudya Zakudya
Kuchepetsa shuga ndi kuthamanga kwa magazi, kuleranso zizolowezi zopatsa thanzi ndikofunikira. Nawa mfundo zina zofananira:
Kuchulukitsa kudya zakudya za pazakudya: Finyeni imathandizira kukhazikika shuga ndi milingo yotsika yotsika. Zakudya monga buledi wa mbewu, oats, nyemba, ndi ndiwo zamasamba zili zolemera pakudya.
Onetsetsani shuga: Chepetsani kugwiritsidwa ntchito kwa shuga ndi zakudya zokongoletsera kuti mupewe kusinthasintha kwambiri m'magawo a shuga.
Kuchepetsa mchere kudya: kudya mchere wambiri kumalumikizidwa ndi kuthamanga kwa magazi. Sankhani mchere wotsika-sodium ndikuyesera kuchepetsa kuchuluka kwa mchere.
Sankhani mafuta athanzi: Sankhani mafuta osavomerezeka ngati mafuta a maolivi, mtedza, ndi nsomba pamafuta okwanira.
2.2 Njira Zazakudya zowongolera shuga ndi kuthamanga kwa magazi
Kuchepetsa shuga ndi kuthamanga kwa magazi, lingalirani njira zotsatirazi:
Zakudya zochepa kwambiri: pewani zakudya za shuga kwambiri ndikusankha zakudya zopanda shuga kapena shuga ndi zakumwa. Gwiritsani ntchito zokoma zachilengedwe ngati muzu wa licorice kapena stevia.
Zakudya zochepa-mchere: Kuletsa mchere kudya mwapang'onopang'ono kuthandiza kuthamanga kwa magazi. Gwiritsani ntchito zitsamba, zonunkhira, ndi mandimu a kununkhira m'malo mchere.
Gawo 3: Kuchita masewera olimbitsa thupi ndi mtima
3.1 Kuchita masewera olimbitsa thupi ndi kuwongolera magazi
Kuchita masewera olimbitsa thupi moyenera kumatha kuthandiza kuwongolera shuga. Kuchita masewera olimbitsa thupi osachepera 30, monga kuyenda, kuzungulira pa njinga, kapena kusambira, tsiku lililonse kumatha kusintha zikopa za insulin ndikuwonjezera scacose tops.
3.2 Kuchita masewera olimbitsa thupi ndi kuwongolera magazi
Kuchita masewera olimbitsa thupi kumathandizanso pochepetsa kuthamanga kwa magazi. Kuchita masewera olimbitsa thupi kumapangitsa kuti mpweya ukhale wokwanira kuyenda mokwanira kuti apachuluke bwino, kuchepetsa kukakamiza pa mitsempha. Pang'onopang'ono kuwonjezera mphamvu ndi nthawi yochita masewera olimbitsa thupi kuti mupeze zotsatira zabwino.
Gawo 4: Kupanikizika kwa nkhawa ndi Curtiovascular
4.1 Kupsinjika ndi Magazi Okwera Magazi, kuthamanga kwa magazi
Kupsinjika kwa nthawi yayitali kumatha kuyambitsa kusintha kwa mahomoni komwe kumakhudza shuga ndi kuthamanga kwa magazi. Kuphunzira kuwongolera kupsinjika ndi kiyi kuti mukhalebe ndi thanzi la mtima. Yesani luso ngati kusinkhasinkha, kupuma kwambiri, yoga, kapena kupuma mokhazikika.
Gawo 5: Zinthu Zina Zomwe Zimakhala Ndi Moyo
5.1 Kufunika Kwa Kugona
Kugona kwabwino ndikofunikira kwa thanzi la mtima. Onetsetsani kuti mukugona mokwanira usiku uliwonse, nthawi zambiri amalimbikitsidwa maola 7 mpaka 9.
5.2 Kusiya kusuta ndikuchepetsa mowa
Kusuta ndi chinthu chowopsa kuthamanga kwa magazi komanso magazi okwera magazi. Kusiya kusuta kumathandiza kwambiri thanzi la mtima. Kuphatikiza apo, kuchepetsa mowa ndikofunikira, chifukwa kumwa mowa kwambiri kumatha kuyambitsa kuthamanga kwa magazi komanso shuga wambiri wamagazi.
Gawo 6: Mankhwala ndi Kuyang'anira Zachipatala
6.1 mankhwala
Nthawi zina, madokotala amatha kukayikira mankhwala kuthana ndi shuga ndi magazi. Mankhwalawa amatha kuthandiza kukhalabe ndi kuwerenga bwino. Ndikofunikira kumwa mankhwala monga momwe dokotala wanu amafotokozera ndikuwunika pafupipafupi.
6.2 Kuyang'anira Zachipatala
Kuwunika pafupipafupi ndikofunikira kuti muwonetsetse shuga ndi magazi. Gwirani ntchito ndi dokotala kuti mutsimikizire kuti kuwerenga kwanu kukhalabe mkati mwabwino.
Mu moyo wamakono wa zamakono, shuga wambiri wamagazi ndi kuthamanga kwa magazi ambiri, koma mwa kukhala ndi moyo wabwino komanso kuwongolera koyenera, titha kuchepetsa ngozi yomwe ikukulayi. Zakudya, masewera olimbitsa thupi, kupsinjika, kupsinjika, kusiya kusuta, komanso kuchepetsa mowa ndi njira yonse yosungirako mtima. Tikukhulupirira kuti njira zophwekazi zimakuthandizani kuchepetsa shuga ndi magazi, kuteteza thanzi la mtima.
