Mekhoa e metle ea 7 ea ho thibela lefu la pelo le stroke

Litaba

• 1. Se ke oa tsuba mme o qobe libaka tse tsubang
• 2. Ho ikoetlisa kamehla
• 3. Noa joala ka tekano
• 4. Boloka boima bo loketseng
• 6. Robala hantle 'me u laole khatello ea maikutlo
• 7. Ja hantle

Infarction, stroke le mafu a mang a pelo, joalo ka khatello ea mali le atherosclerosis, li ka thibeloa ka ho latela mekhoa e bonolo, joalo ka ho ikoetlisa khafetsa le ho ja lijo tse nepahetseng.

Maloetse a pelo le methapo ke e 'ngoe ea lisosa tse kholo tsa lefu lefats'eng mme, leha mabaka a mang a kotsi a kang lilemo, nalane ea lelapa kapa thobalano a ke ke a fetoloa, ho na le litloaelo tse ling tse khonang ho thibela ho hlaha ha mefuta ena ea mathata.

Tse latelang ke litloaelo tse 7 tsa bohlokoa ho fokotsa kotsi ea lefu la pelo:

1. Se ke oa tsuba mme o qobe libaka tse tsubang

Ho tsuba ke e 'ngoe ea lisosa tsa bohlokoahali bakeng sa nts'etsopele ea lefu la pelo, joalo ka ha lik'hemik'hale tse ling tsa koae li ka senya pelo le methapo ea mali, e lebisang ho fokotseng ha methapo, e bitsoang atherosclerosis, e ka lebisang tlhaselong ea pelo.

Ho feta moo, carbon monoxide e mosi oa sakerete e nkela oksijene e 'ngoe maling, e eketsa khatello ea mali le lebelo la pelo, e qobella pelo ho sebetsa ka thata ho fana ka oksijene e lekaneng.

2. Ho ikoetlisa kamehla

Tloaelo ea ho ikoetlisa ka metsotso e ka bang 30 ho isa ho e 60, makhetlo a 2 ho isa ho a mararo ka beke, joalo ka ho sesa kapa ho tsamaea, ho thusa ho laola boima ba 'mele le ho ntlafatsa tsamaiso ea mali, e ka fokotsang kotsi ea khatello e phahameng ea mali, k'holeseterole e phahameng kapa lefu la tsoekere .

Mesebetsi e kang ho lema, ho hloekisa, ho nyoloha le ho theoha litepisi kapa ho tsamaea ka ntja kapa lesea le eona e thusa ho fokotsa kotsi ea lefu la pelo, haholoholo ho batho ba nang le meeli ea ho ikoetlisa.

3. Noa joala ka tekano

Ho noa joala ho feta kamoo ho buelletsoeng 'me, haholo-holo, ha nako e ntse e ea, ho ka lematsa pelo, e ka bakang khatello ea mali, ho hloleha ha pelo, stroke kapa infarction.

Kahoo, hoa amoheleha hore banna ba noe likhalase tsa joala tse ka bang 2 100 ml ka letsatsi, e 'ngoe lijong tsa mots'eare le e' ngoe lijong tsa mantsiboea, haholo veine e khubelu, le basali khalase e le 'ngoe ea 100 ml ka letsatsi. Ha ho khothalletsoe lino tse tšoeu 'me veine e khubelu e lokela ho khethoa hobane e na le resveratrol, e leng e loketseng bophelo ba hau. Ho hopola hore motho ka mong o tlameha ho hlahlojoa ka bonngoe e le hore tšebeliso ea lino tse tahang e lokolloe.

4. Boloka boima bo loketseng

Boima bo feteletseng bo amahanngoa le khatello e phahameng ea mali, k'holeseterole e phahameng kapa lefu la tsoekere, ho eketsa kotsi ea mafu a pelo, a kang stroke kapa lefu la pelo. Kahoo esita le ho theola boima ba 'mele ho ka thusa ho theola khatello ea mali, ho theola li-cholesterol maling kapa ho fokotsa menyetla ea lefu la tsoekere.

Ho netefatsa hore na o na le boima bo nepahetseng, o tlameha ho bala index ea 'mele (BMI), e lokelang ho ba 18.5 le 24.9 kg / m2. Ho bala BMI ea hau beha lintlha tsa hau ho k'haravene e ka tlase:

Khatello ea mali e phahameng, k'holeseterole e phahameng le lefu la tsoekere li ka senya pelo le methapo ea mali, tsa eketsa kotsi ea ho hlaseloa ke lefu la pelo, stroke kapa ho hloleha ha pelo, mohlala.

Kahoo, ho bohlokoa ho boloka khatello e tloaelehileng ea mali, ke hore, ho fihlela ho 139 x 89 mmHg, k'holeseterole e felletseng e ka tlase ho 200 mg / dl le tsoekere ea mali, ke hore, ho itima lijo tsoekere ea mali e ka tlase ho 99 mg / dL.

Batho ba seng ba le khatello ea mali haholo, ba nang le k'holeseterole e phahameng kapa lefu la tsoekere ba hloka khatello e matla ea khatello ea mali (ho pota 110 X 80) le LDL cholesterol (e ka bang 100), ba etsa kalafo e qalileng hantle ke ngaka le lijo tse tataisoang ke setsebi sa phepo.

6. Robala hantle 'me u laole khatello ea maikutlo

Batho ba sa robaleng ka ho lekana ba kotsing e kholo ea ho ba le botenya, khatello e phahameng ea mali, lefu la pelo, lefu la tsoekere kapa khatello ea maikutlo. Ka hona, batho ba baholo ba lokela ho robala lihora tse ka bang tse supileng ho isa ho tse robeli bosiu bo bong le bo bong, 'me ba lokela ho robala le ho tsoha ka nako e ts'oanang letsatsi ka leng.

Ka lehlakoreng le leng, khatello ea maikutlo e ka etsa hore pelo e otle ka potlako, e eketsa palo ea ho otla ha pelo ka motsotso mme e thatafatse methapo le methapo, e fokotsa phallo ea mali. Ka tsela ena, ho bohlokoa ho qoba ho imeloa kelellong, ho khona ho fetohela ho sililoa, mekhoa kapa boitlhakiso bo kang yoga.

7. Ja hantle

Ho thibela ho qala ha lefu la pelo le methapo, ho bohlokoa ho qoba kapa ho fokotsa ts'ebeliso ea lijo tse nang le mafura a mangata kapa mafura, e leng mefuta e 'meli ea mafura a kotsi ho bophelo bo botle le a eketsang kotsi ea lefu la pelo, stroke kapa atherosclerosis mohlala.

Ka hona, ho bohlokoa ho qoba kapa fokotsa tšebeliso ea:

• Lijo tse khubelu, chisi tse mafura;
• Mese, lisoseje;
• Lijo tse halikiloeng, lipompong;
• Lino tse bonolo, linoko, majarine.

Ka hlakoreng le leng, eketsa ts'ebeliso ea:

• Litholoana, meroho;
• Soy, flaxseed, avocado;
• Litlhapi, tse kang saalmon kapa mackerel;
• Linate, mehloaare, oli ea mohloaare.

Shebella video e latelang ebe u sheba lijo tse u thusang ho thibela lefu la pelo: