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Nge-29 kaSeptemba kuphawulwa uSuku lweNtliziyo yeHlabathi. Eyona njongo yokubhiyozela olu suku kukusasaza malunga nezifo zentliziyo ezibandakanya ukubetha kwentliziyo, ukubetha, njl. Lo mxholo ucacisa ukuba kufuneka sizinyamekele iintliziyo zethu kunye neentliziyo zabantu abasondeleyo kuthi.
Isifo sentliziyo sisona sizathu siphambili sokufa kwihlabathi liphela. Ngokwezibalo zoMbutho wezeMpilo weHlabathi (i-WHO), malunga ne-17.9 yezigidi zabantu babulawa zizifo zentliziyo ngo-2016.
Kweli nqaku, siza kuthetha ngezinto ezisisiseko ekufuneka sizilandele ukuze siqiniseke ukuba sihlala sisempilweni kwaye sigcina izifo zentliziyo zikhona.
Iingcebiso ngokugcina intliziyo yakho isempilweni
1. Zilolonge yonke imihla
2. Yitya usempilweni
3. Landela indlela yokuphila esempilweni
4. Kuphephe cholesterol kunye nesodiyam
5. Gcina uxinzelelo
1. Zilolonge yonke imihla
Ukuba uphila ubomi oburhabaxa obungabandakanyi ukuzilolonga kwaphela uphakamisa umngcipheko wokufumana izifo zentliziyo! Kubaluleke kakhulu ukwenza umthambo yonke imihla. Ukuzilolonga komeleza izihlunu zentliziyo yakho kwaye kuyayinceda intliziyo ekumpompa igazi ngcono eliphucula ukujikeleza kwegazi emzimbeni wakho. Ngaphandle kokuphucula impilo yentliziyo yakho, ukuzilolonga kuyanceda ekomelezeni zonke izihlunu zomzimba wakho kwaye kuphucula impilo yakho yemiphunga.
2. Yitya usempilweni
Ukutya kudlala indima ebalulekileyo ekugcineni impilo yakho iphela. Ukungabikho kwezondlo kukuchaphazela ukusebenza kwamalungu emzimbeni wakho. Ukugcina impilo yentliziyo kubaluleke kakhulu ukuba ube sempilweni, naku okunye ukutya ekufuneka ukubandakanye kwisidlo sakho ukuphucula ukusebenza kwentliziyo yakho:
- Oatmeal
- Iimbewu zeflax
- Amaqunube
- Amantongomane
- Iglasi ye-4-ounce yewayini ebomvu
- I-orenji-, bomvu- kunye nemifuno enombala otyheli
- Iiorenji
- Iipapayas
- I-Cantaloupes
- Intlanzi etyebile kwi-omega-3 fatty acids
- Iimbotyi ezimnyama
- Itshokholethi emnyama
- Ibrokholi
3. Landela indlela yokuphila esempilweni
Ukuqinisekisa ukuba intliziyo yakho isempilweni kwaye isebenza kakuhle, kufuneka uyeke imikhwa ethile engafanelekanga. Eminye yale mikhwa ibandakanya ukutshaya, ukusela kakhulu kunye neziyobisi ezinje ngecocaine neheroin. Sukuzibandakanya kwezi zinto njengoko ziyenzakalisa impilo yakho ukuya kuthi ga ekuhambeni kwexesha kwaye ngamanye amaxesha umonakalo owenzekileyo awunakulungiseka. Ngamanye amaxesha ukutshaya nokusela kakhulu okanye ukusebenzisa iziyobisi kunokuba yingozi kakhulu kwaye kubangele ukufa.
4. Gwema i-cholesterol kunye ne-sodium
I-cholesterol eninzi ibangela imithambo evaliweyo ekhokelela ekubetheni kwentliziyo. Ukutya isodium ngokugqithileyo kubangela uxinzelelo lwegazi oluphezulu okanye uxinzelelo lwegazi, esisesona sizathu siphambili sokubetha kwentliziyo, isifo sentliziyo kunye nezinye iingxaki zentliziyo. Qiniseka ukuba uyakuphepha ukutya ukutya okunamafutha kakhulu, iioyile zemifuno ezigcweleyo ezinje ngeoyile yesundu, ukutya okunokudluliselwa kunye nokunciphisa ityuwa oyityayo.
5. Gcina uxinzelelo
Uxinzelelo alulunganga kwimpilo yentliziyo yakho kunye nakwimpilo yengqondo ukuba uhlala uxinezelekile kunokubangela uxinzelelo lwegazi kwaye kude kukhokelele ekunyukeni kwentliziyo nokuphefumla. Ukuba uziva ngathi uxinezeleke kakhulu kufuneka uzame ukubonana nogqirha okanye uthethe nogqirha wengqondo, ukwenza njalo kuya kukunceda ekulawuleni. Kuya kufuneka ucamngce kwaye wenze imithambo yokuphefumla, njengoko oku kunceda ukuthomalalisa ingqondo nomzimba wakho kwaye kukwenze uzive ukhululekile kuxinzelelo kunye noxinzelelo. Ingqondo engenangxaki yenye yezitshixo kwintliziyo esempilweni.
Qiniseka ukuba wena kunye nabo ubathandayo ulandela ezi ngcebiso zi-5 zilula ukugcina impilo yentliziyo yakho. UBoldsky unqwenela uSuku lweNtliziyo yeHlabathi wonwabe kakhulu kwaye usempilweni.
