4 Txoj Hauv Kev Los Ntawm Ib Leeg Tsis Muaj Teeb Meem Arteries

Cov txheej txheem:

4 Txoj Hauv Kev Los Ntawm Ib Leeg Tsis Muaj Teeb Meem Arteries
4 Txoj Hauv Kev Los Ntawm Ib Leeg Tsis Muaj Teeb Meem Arteries

Video: 4 Txoj Hauv Kev Los Ntawm Ib Leeg Tsis Muaj Teeb Meem Arteries

Video: 4 Txoj Hauv Kev Los Ntawm Ib Leeg Tsis Muaj Teeb Meem Arteries
Video: Hauv Kev Npau Suav - David Yang 2024, Lub peb hlis ntuj
Anonim

Arteries yog cov hlab ntshav tuab uas nqa ntshav los ntawm lub plawv mus rau txhua lub cev thiab cov ntsiab lus hauv lub cev. Hmoov tsis zoo, lawv tuaj yeem ua rau txhaws nrog cov quav quav los ntawm cov roj, roj cholesterol, thiab lwm yam tshuaj. Qhov no yog hu ua atherosclerosis, ib qho cim qhia los ntawm cov hlab ntsha txhav. Thaum qhov no ua rau muaj kev pheej hmoo ntawm qee yam teeb meem kev noj qab haus huv loj dua, koj tsis tas yuav txhawj xeeb: tsuas yog hloov pauv yooj yim rau koj kev noj zaub mov thiab kev ua neej nyob thiab nws txhua yam ua haujlwm tau zoo. Tseem, mus kuaj mob nrog koj tus kws kho mob thiab mus rau chav kho mob xwm txheej tam sim yog tias koj pom cov tsos mob ntawm lub plawv nres.

cov kauj ruam

Txoj Kev 1 ntawm 4: Hloov Kho Koj Cov Khoom Noj

Unclog Arteries Ib Leeg Kauj Ruam 1
Unclog Arteries Ib Leeg Kauj Ruam 1

Kauj Ruam 1. Zam kev noj cov zaub mov uas muaj saturated thiab trans fat

Cov rog rog feem ntau yog lub luag haujlwm rau nce cov roj (cholesterol), tab sis koj yuav tsum tsis txhob muaj cov rog trans (tseem hu ua "hydrogenated" cov roj lossis cov rog ntawm cov ntawv ua cov khoom lag luam).

  • Butter, margarine, cheese, cov khoom siv mis nyuj thiab cov nqaij liab thiab ua tiav yog qee qhov piv txwv ntawm cov khoom lag luam nrog cov ntsiab lus siab ntawm saturated thiab trans fat.
  • Nyeem daim ntawv lo ntawm txhua yam koj yuav thiab txwv koj cov calories txhua hnub rau cov trans thiab cov rog kom tsawg dua 10% ntawm tag nrho.
Unclog Arteries Lawm Kauj Ruam 2
Unclog Arteries Lawm Kauj Ruam 2

Kauj Ruam 2. Siv cov roj zoo rau kev ua noj

Koj yuav tsum xaiv cov roj ua noj kom zoo dua li butter, lard thiab margarine muaj cov rog tsis zoo. Ntau ntawm cov kev xaiv no yog nplua nuj nyob hauv cov rog monounsaturated thiab polyunsaturated, uas txo cov qib roj cholesterol thiab qhov mob txuam nrog atherosclerosis. Saib qee qhov kev xaiv:

  • Txiv roj roj.
  • Canola roj.
  • Txiv laum huab xeeb.
  • Roj paj noob hlis.
Unclog Arteries Ib Leeg Kauj Ruam 3
Unclog Arteries Ib Leeg Kauj Ruam 3

Kauj Ruam 3. Ua kom koj noj omega-3 ntau ntxiv

Omega-3 yog fatty acid (rog rog) thiab txo txoj kev pheej hmoo ntawm atherosclerosis. Nws muaj nyob hauv ntau yam zaub mov, tshwj xeeb yog ntses. Salmon, tuna thiab trout yog qee qhov piv txwv feem ntau. Noj li ob pluas noj ntawm lawv thiab cov kev xaiv hauv qab no hauv ib lub lis piam:

  • Flaxseed thiab linseed roj.
  • Ceev.
  • Chia noob.
  • Soy thiab tofu derivatives.
  • Zaub.
  • Hardwoods.
  • Avocado.
Unclog Arteries Ib Leeg Kauj Ruam 4
Unclog Arteries Ib Leeg Kauj Ruam 4

Kauj Ruam 4. Noj tag nrho cov nplej

Txhua cov cereal uas tau ua cov txheej txheem poob fiber ntau thiab lwm yam khoom noj qab haus huv. Yog li ntawd, hloov txhua yam uas tau ua nrog hmoov dawb (mov, Fabkis txoj mov ci, semolina ua khob noom cookie thiab lwm yam) rau kev xaiv ua nrog cov nplej tag nrho.

Siv peb pluas mov ntawm ib hnub twg: nplej zom, mov thiab qhob cij tag nrho, quinoa, oats, thiab lwm yam

Unclog Arteries Ib txwm Kauj Ruam 5
Unclog Arteries Ib txwm Kauj Ruam 5

Kauj Ruam 5. Tsis txhob noj khoom qab zib

Cov khoom qab zib tau ntim nrog cov carbohydrates yooj yim, uas ua rau muaj kev pheej hmoo ntawm ntshav siab, rog dhau thiab ntau lwm yam cuam tshuam nrog rau atherosclerosis. Tsis tas li ntawd, tshem tawm cov khoom noj muaj dej qab zib thiab dej qab zib txhua hnub.

Yog tias koj tsis xav tso tseg tag nrho, tsawg kawg txwv koj qhov kev nkag mus rau tsib yam khoom qab zib hauv ib lub lis piam

Unclog Arteries Ib Leeg Kauj Ruam 6
Unclog Arteries Ib Leeg Kauj Ruam 6

Kauj Ruam 6. Ua kom koj cov khoom noj muaj fiber ntau

Qhov ntau cov ntsiab lus fiber ntau ntawm cov zaub mov, nws ntau dua nws pab tswj cov qib roj cholesterol thiab ntshav qab zib. Siv cov txiv hmab txiv ntoo, zaub thiab zaub thaum twg ua tau, xws li:

  • Taum.
  • Kua.
  • Citrus txiv hmab txiv ntoo.
  • Oats thiab barley.
  • Ceev.
  • Cauliflower.
  • Pod.
  • Qos yaj ywm.
  • Carrot.
  • Cov poj niam thiab txiv neej yuav tsum noj, feem, kwv yees li 21 txog 25 g thiab 30 txog 28 g ntawm fiber ntau hauv ib hnub.
Unclog Arteries Ib txwm Kauj Ruam 7
Unclog Arteries Ib txwm Kauj Ruam 7

Kauj Ruam 7. Txo koj cov sodium kom tsawg

Sodium (feem ntau yog nyob hauv ntsev) ua rau cov ntshav siab, uas ua rau nce kev pheej hmoo ntawm atherosclerosis thiab lwm yam mob plawv. Xaiv cov khoom lag luam nrog cov ntsiab lus qis ntawm cov khoom thiab txwv koj tus kheej rau 2300 mg ntawm nws ib hnub.

Txwv koj tus kheej rau 1,500 mg ntawm sodium ib hnub yog tias koj tau kuaj pom tias muaj ntshav siab

Txoj Kev 2 ntawm 4: Hloov Kho Koj Lub Neej

Unclog Arteries Ib Leeg Kauj Ruam 8
Unclog Arteries Ib Leeg Kauj Ruam 8

Kauj Ruam 1. Txhob haus luam yeeb

Cov tshuaj hauv cov luam yeeb thiab cov khoom luam yeeb feem ntau tsis tsuas yog ua mob rau cov qe ntshav, lawv tseem cuam tshuam rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntshav - txhua yam uas ua rau cov quav hniav ua rau tus yam ntxwv ntawm atherosclerosis. Yog li, txiav kev haus luam yeeb tag nrho yog ib qho ntawm cov tswv yim zoo tshaj plaws los saib xyuas koj li kev noj qab haus huv hauv plawv.

Nws tsis yog ib qho yooj yim kom txiav luam yeeb tag nrho. Yog tias qhov no tshwm sim rau koj, siv cov tshuaj nicotine lossis cov pos hniav, koom nrog pab pawg txhawb nqa, lossis nug tus kws kho mob lossis kws kho mob kom pab

Unclog Arteries Ib Leeg Kauj Ruam 9
Unclog Arteries Ib Leeg Kauj Ruam 9

Kauj Ruam 2. Ua kom tsawg kawg 30 feeb ntawm kev tawm dag zog ib hnub

Kev xyaum ua haujlwm lub cev muaj cov txiaj ntsig zoo: nws zam ntau qhov teeb meem, suav nrog cov uas ua rau mob atherosclerosis; pab nrog poob phaus; tswj ntshav siab; thiab txo qis LDL (cov roj (cholesterol) phem). Txawm li cas los xij, pib maj mam yog tias koj tsis muaj kev paub lossis tus cwj pwm thiab mus ntsib kws kho mob kom pom tias koj puas nyob zoo tiag.

  • Thaum koj tau siv lub cev qoj ib ce, sim ua tsib zaug ib asthiv ntawm kev qoj ib ce aerobic li 30 feeb txhua (khiav, caij tsheb kauj vab, thiab lwm yam). Yog tias koj xav tau qee yam hnyav dua, zoo li crossfit, siv 75 feeb hauv ib lub lis piam.
  • Txhua qhov haujlwm uas ua rau koj lub plawv dhia suav nrog kev ua aerobic: khiav ntawm nruab nrab lossis nrawm, ua kis las, ua luam dej, caij tsheb kauj vab, thiab ntau dua.
Unclog Arteries Ib Leeg Kauj Ruam 10
Unclog Arteries Ib Leeg Kauj Ruam 10

Kauj Ruam 3. Sim tswj kom lub cev hnyav

Hloov koj cov zaub mov noj thiab pib ua cov haujlwm ua rau muaj txiaj ntsig zoo kom tswj tau qhov hnyav. Koj tuaj yeem txheeb xyuas qhov "zoo tagnrho" raws li koj lub cev qhov hnyav ntsuas (BMI), uas suav nrog yam tseem ceeb xws li qhov hnyav thiab qhov siab kom ua rau kwv yees kwv yees koj cov rog feem pua. Sim nyob twj ywm hauv qhov tsim nyog, uas mus los ntawm 18, 5 txog 24, 9 ntawm daim duab.

BMIs uas poob nruab nrab ntawm 25 thiab 29, 9 suav tias yog "rog dhau", thaum cov uas ntau dua 30 suav tias yog "rog"

Unclog Arteries Ib Leeg Kauj Ruam 11
Unclog Arteries Ib Leeg Kauj Ruam 11

Kauj Ruam 4. Txo kev ntxhov siab

Kev nyuab siab ntawm lub neej niaj hnub ua rau kom tso cov cortisol, cov tshuaj hormone nyuaj siab, uas ua rau muaj mob hnyav thiab ua rau muaj kev pheej hmoo ntawm atherosclerosis. Txog cov no thiab lwm tus, koj yuav tsum muaj cov txheej txheem tiv thaiv thiab cov tswv yim los so hauv tsev, tom haujlwm, thiab lwm yam xwm txheej. Ua raws li cov lus qhia no:

  • Tau txais kev tawm dag zog ntau dua.
  • Ua tib zoo xav.
  • Ua kev so so zoo li yoga thiab tai chi chuan.
  • Mloog suab paj nruag so, saib cov yeeb yaj kiab txaus luag, thiab lwm yam.
  • Nrhiav lwm yam kev nyiam ua uas ua rau muaj kev ntxhov siab hauv lub neej txhua hnub.
Unclog Arteries Ib Leeg Kauj Ruam 12
Unclog Arteries Ib Leeg Kauj Ruam 12

Kauj Ruam 5. Txo koj cov cawv kom tsawg

Kev haus cawv ntau kuj ua rau muaj kev pheej hmoo ntawm atherosclerosis. Feem ntau, txiv neej thiab poj niam yuav tsum txwv lawv tus kheej rau ob thiab haus cawv ib hnub, feem. Txawm li cas los xij, qhov ntim no nyob ntawm hom cawv. Saib:

  • Npias: 350 ml ib hnub.
  • Caw: 150 ml ib hnub twg.
  • Distillates: 45 ml ib hnub.
Unclog Arteries Ib Leeg Kauj Ruam 13
Unclog Arteries Ib Leeg Kauj Ruam 13

Kauj ruam 6. Tswj koj cov ntshav qab zib.

Cov neeg uas muaj ntshav qab zib hom 2 muaj feem ntau ua rau muaj mob atherosclerosis. Yog tias qhov no yog koj li, nco ntsoov paub: ua qhov kev xeem tsim nyog, tswj koj cov zaub mov noj thiab xyaum ua haujlwm lub cev. Tsis tas li, mus ntsib kws kho mob kom paub tseeb tias koj tuaj yeem ua dab tsi ntxiv.

Txoj Kev 3 ntawm 4: Noj Tshuaj Ntxiv

Unclog Arteries Ib Leeg Kauj Ruam 15
Unclog Arteries Ib Leeg Kauj Ruam 15

Kauj Ruam 1. Noj cov ntses roj ntxiv

Yog tias koj tsis nyiam saj lossis tsis nkag tau rau cov nqaij ntses, noj tshuaj ntxiv txhawm rau ua kom koj li omega-3 tau txais. Yuav ib qho uas muaj eicosapentaenoic thiab docosahexaenoic acids.

Nyeem daim ntawv ntxiv kom paub seb qhov tshuaj pom zoo txhua hnub thiab ua raws qhov kev qhia no rau tsab ntawv

Unclog Arteries Ib Leeg Kauj Ruam 16
Unclog Arteries Ib Leeg Kauj Ruam 16

Kauj Ruam 2. Noj tshuaj psyllium

Cov tshuaj ntxiv no yog qhov zoo rau cov neeg uas tsis noj cov zaub mov muaj fiber ntau txaus hauv lawv cov zaub mov ib txwm muaj. Psyllium yog dej-soluble fiber muag hauv ntsiav tshuaj thiab hmoov (Metamucil).

Nyeem daim ntawv lo kom paub seb qhov tshuaj pom zoo txhua hnub yog dab tsi thiab ua raws qhov kev qhia no rau tsab ntawv

Unclog Arteries Ib Leeg Kauj Ruam 17
Unclog Arteries Ib Leeg Kauj Ruam 17

Kauj Ruam 3. Noj cov kua protein ntxiv

Koj tuaj yeem yuav cov hmoov protein ntau thiab ntxiv rau ntau yam khoom noj thiab dej haus (kua txiv, vitamins thiab lwm yam). Ntau qhov kev tshawb fawb qhia tias hom tshuaj ntxiv no muaj txiaj ntsig zoo rau qib roj cholesterol.

Ib zaug ntxiv, nyeem daim ntawv lo rau qhov pom zoo koob tshuaj txhua hnub thiab ua raws nws

Unclog Arteries Ib Leeg Kauj Ruam 18
Unclog Arteries Ib Leeg Kauj Ruam 18

Kauj Ruam 4. Noj cov tshuaj niacin

Niacin (vitamin B3) kuj tseem pab txo cov qib roj cholesterol. Txawm li cas los xij, sab laj nrog kws kho mob lossis kws noj zaub mov noj uas yuav tshuaj xyuas qhov kev ntxiv no. Cov koob tshuaj uas siab dhau tuaj yeem ua rau muaj kev pheej hmoo ntawm cov xwm txheej hauv qab no:

  • Los.
  • Kab mob.
  • Los ntshav.
  • Mob siab tsis ua hauj lwm.
Unclog Arteries Ib Leeg Kauj Ruam 19
Unclog Arteries Ib Leeg Kauj Ruam 19

Kauj Ruam 5. Noj qej

Kev siv qej txo cov kev pheej hmoo ntawm atherosclerosis thiab pab tswj ntshav siab. Tsuas yog ntxiv cov khoom xyaw tshiab rau koj cov zaub mov noj txhua hnub lossis siv nws ntxiv (yog tias koj tsis nyiam qhov ntuj nyiam).

Ib zaug ntxiv, nyeem daim ntawv ntxiv ua ntej yuav tshuaj xyuas seb qhov koob tshuaj pom zoo yog dab tsi

Unclog Arteries Ib Leeg Kauj Ruam 20
Unclog Arteries Ib Leeg Kauj Ruam 20

Kauj Ruam 6. Noj tshuaj phytosterol

Beta-sitosterol thiab tshuaj ntxiv stigmastanol yog ob txoj hauv kev ntxiv uas tswj cov qib roj cholesterol. Yuav lawv ntawm txhua lub khw muag vitamin lossis ntawm qee lub khw muag tshuaj.

Nyeem daim ntawv lo rau qhov pom zoo koob tshuaj txhua hnub

Unclog Arteries Ib Leeg Kauj Ruam 21
Unclog Arteries Ib Leeg Kauj Ruam 21

Kauj Ruam 7. Noj coenzyme Q10 (ubidecarenone) tshuaj ntxiv

Coenzyme Q10 yog cov khoom noj muaj txiaj ntsig muaj peev xwm kho tau ntau yam mob plawv. Nws kuj tseem pab tua cov leeg mob uas tshwm sim los ntawm statins, tshuaj uas txo cov roj (cholesterol). Txawm li cas los xij, tsuas yog ua raws li kev qhia kho mob.

Nyeem daim ntawv lo rau qhov pom zoo koob tshuaj txhua hnub

Txoj Kev 4 ntawm 4: Nkag Siab Lub Sijhawm Zoo Mus Nrhiav Kev Kho Mob

Kauj Ruam 1. Mus rau chav kho mob xwm txheej tam sim yog tias koj muaj cov tsos mob ntawm lub plawv nres

Sim tsis txhob txhawj ntau, vim cov tsos mob no tshwm sim ntau heev thiab tsis tas yuav taw tes rau lub plawv nres. Tseem, nws yog qhov zoo tshaj kom tsis muaj txoj hauv kev thiab mus rau chav kho mob xwm txheej sai li sai tau yog tias koj xav tias koj tab tom raug mob los ntawm qee yam hnyav dua. Ua tib zoo mloog cov khoom hauv qab no:

  • Siab siab hauv siab.
  • Lub xub pwg lossis caj npab mob.
  • Ua tsis taus pa.
  • Tawm hws ntau dhau.
  • Mob caj dab lossis lub puab tsaig (tshwj xeeb tshaj yog poj niam).
Unclog Arteries Ib Leeg Kauj Ruam 14
Unclog Arteries Ib Leeg Kauj Ruam 14

Kauj Ruam 2. Tau txais kev kuaj mob tas li nrog koj tus kws kho mob, tshwj xeeb tshaj yog tias koj muaj teeb meem txaus ntshai

Mus ntsib kws kho mob tsawg kawg ib xyoos ib zaug (lossis ntau npaum li nws tau qhia) kom pom tias koj nyob zoo. Nws yuav ntsuas koj cov ntshav siab thiab suav cov ntshav, qhov twg nws tuaj yeem ntsuas koj cov roj (cholesterol), triglycerides thiab ntshav qabzib, thiab xyuas kom txhua yam zoo. Thaum kawg, tus kws tshaj lij yuav muab cov lus qhia thiab kev qhia rau koj cov ntaub ntawv tshwj xeeb.

Cov kev kuaj mob no tseem ceeb dua yog tias koj muaj teeb meem tshwm sim rau atherosclerosis, xws li ntshav siab, ntshav siab, ntshav qab zib, haus luam yeeb, rog dhau, lossis tsev neeg keeb kwm. Tus kws kho mob yuav pab tswj hwm qhov xwm txheej thiab saib xyuas koj li kev noj qab haus huv plawv tag nrho

Kauj Ruam 3. Nug koj tus kws kho mob yog tias koj xav tau noj tshuaj txo qis cov roj (cholesterol)

Hloov koj cov zaub mov tuaj yeem pab txo qis LDL, tab sis qhov ntawd tsis tas li. Thiab nws tsis yog koj qhov txhaum: tej zaum koj cov roj (cholesterol) siab vim yog caj ces. Hauv qhov no, tus kws kho mob yuav sau qee yam tshuaj tshwj xeeb los tswj qhov xwm txheej. Tsuas yog muab kev kho mob nrog kev noj zaub mov zoo.

  • Cov tshuaj yuav tsuas ua haujlwm yog tias koj tseem saib xyuas koj cov zaub mov noj.
  • Kuj nug tus kws kho mob kom qhia tus kws noj zaub mov zoo uas tuaj yeem teeb tsa phiaj xwm noj mov tshwj xeeb raws li koj nyiam.

Kauj Ruam 4. Sib tham txog kev xaiv phais nrog koj tus kws kho mob yog tias koj txoj kev noj qab haus huv muaj kev pheej hmoo

Koj tus kws kho mob yuav pom zoo phais yog tias koj cov hlab ntsha txhaws heev. Tsis txhob txhawj xeeb: koj yuav tau txais tshuaj loog thiab tsis hnov dab tsi. Feem ntau, tus kws phais neeg tso lub raj me me rau hauv cov hlab ntsha thiab tshem tawm cov quav hniav, ua ntej thov tso tus stent rau ntawm qhov chaw kom lub nkoj qhib thiab tshem tawm txhua yam ib zaug.

  • Txuas ntxiv ua raws kev noj zaub mov zoo thiab ua lub neej nquag thiab noj qab haus huv ntau dua tom qab kev phais.
  • Koj tus kws kho mob yuav txiav txim siab kom muaj kev hla dhau yog tias ib qho ntawm koj cov hlab ntshav txhaws heev. Tus txheej txheem hloov txoj kev ncig thaum rov zoo. Txawm li cas los xij, tsis txhob txhawj xeeb: qhov kev xaiv no tsuas yog siv rau hauv cov xwm txheej hnyav.

Cov ntawv ceeb toom

  • Kab lus no muaj cov ntaub ntawv ntsig txog kev tswj cov roj (cholesterol), tab sis tsis tau qhia tshwj xeeb lossis qhia meej ntawm cov ncauj lus. Teem sijhawm nrog kws kho mob ua ntej hloov koj kev noj zaub mov, pib ua haujlwm, thiab ua raws lwm cov lus qhia saum toj no.
  • Tham nrog kws kho mob ua ntej pib noj tshuaj. Ib txhia ntawm lawv cuam tshuam qee yam tshuaj.

Pom zoo: