Abinci da salon rayuwa - ba kwayoyin halitta - taka muhimmiyar rawa
Ko ubanku, mahaifiyarku ko 'yan uwanku na da cututtukan zuciya na iya zama kamar mafi mahimmanci mahimmin hangen nesa da yiwuwar ciwon zuciya. Ba haka ba - in ji babban binciken Sweden da aka wallafa a cikin Journal of the American Academy of Cardiology a cikin 2014. A gaskiya, ya nuna cewa abubuwa 5 irin su cin abinci daidai, motsa jiki na yau da kullum da kuma shan taba shan taba zasu iya haɗuwa don hana 80% na zuciya na farko .
Masu bincike, daga Cibiyar Karolinska a Stockholm, sun bayyana don yin la'akari da yadda zafin halaye na halaye - ko kuma tare da juna - taimakawa manya su guje wa ciwon zuciya na gaba ko ƙananan ƙananan haɗari .
Hanyoyin cutar cututtukan zuciya sun ragu a wurare da dama na duniya, rubuta marubuta, godiya ga ci gaba da magunguna da ke aiki don yaki da cutar hawan jini da ƙananan cholesterol . Tun da yawancin al'ummomi suna fuskantar hadarin cututtukan zuciya, duk da haka, yin amfani da kwayoyi maganin maganin maganin kwayoyi - tare da hadarin haɗari da tasiri masu yawa idan an dauka na dogon lokaci - basu da wani tasiri mai mahimmanci na rigakafi, jayayya da masu bincike. Sun rubuta cewa nasu binciken da suka gabata a kan mata da na sauran masana kimiyya a dukansu biyu suna nuna salon canji na rayuwa zai iya rage cututtukan zuciya.
Abin da binciken ya yi: Maza tsakanin shekarun 45 da 79 sun karɓa a shekarar 1997, kuma sun yi nazari game da cin abinci da halaye na ayyukansu, tare da bayanan da suka hada da nauyin nauyin su, tarihin iyali na cututtukan zuciya, da matakin ilimi.
Kusan mutane 20,721 ba tare da tarihin cutar cututtukan zuciya ba, ciwon daji , ko kuma ciwon sukari an gano su a tsawon shekaru 11.
Abubuwan cin abinci guda biyar da abubuwan salon rayuwa sun bincika: cin abinci, cin abinci na shan taba, shan giya, ciwon ciki da kuma aikin yau da kullum.
Abin da masu binciken suka gano: Kowane ɗayan halayen rayuwa guda biyar da aka gano don bayar da amfanin kansa ga kowa don hana ciwon zuciya na gaba.
An samo mafi kuskure tsakanin maza da suke bin dukkanin biyar - girbi kashi 80 cikin dari na hadarin zuciya - duk da cewa kashi 1 cikin dari na yawan masu bincike ne a cikin wannan rukuni.
Ga yadda halaye ke aiki bisa ga kariya ta zuciya:
1. Kashe shan taba (ƙananan haɗari 36%) : Tsayayye da bincike mai yawa na baya, daina shan shan taba yana daya daga cikin halayen halayen haɗari da ya kamata ka bar. A cikin wannan gwajin Sweden, maza da suka yi kyauta ba taba taba ba, ko kuma sun bar akalla shekaru 20 kafin a fara karatun sun sami kashi 36 cikin dari na raunin zuciya na farko.
Wannan jives tare da binciken binciken da yawa da suka gabata, ciki har da Miliyoyin Mata Nazarin a Birtaniya, inda kimanin kusan miliyan 1.2 da mata suka kasance a cikin shekaru 12. Wannan bincike mai zurfi ya gano cewa barin daga shekaru 30 ko 40 ya sami karin shekaru 11 na rayuwa a matsakaici, godiya ba kawai ga mota ba amma ya rage ciwon daji da kuma cututtuka.
2. Cin abinci mai gina jiki (ƙananan kashi 20%): Bugu da ƙari, babu abin mamaki cewa cin abinci mai gina jiki mai kyau na iya taimakawa wajen kawar da zuciya ɗaya (da sauran cututtuka da suka shafi shekaru kamar ciwon sukari da ciwon daji). Nazarin yaren mutanen Sweden ya nuna abincin da ake amfani da su ta hanyar amfani da Abincin Abincin Shawara daga Neman Harkokin Kiwon Lafiyar Kiwon Lafiyar Jama'a da Nutrition (NHANES) a Amurka, wanda shine "mai karfi game da mutuwa " kuma ya hada da wadannan:
- Akalla 5 kayan abinci na kayan lambu da 'ya'yan itatuwa a kowace rana
- 4 nauyin abinci na hatsi
- 1 ko fiye hidima na rage-mai kiwo
- Amfani da mako guda game da hidima biyu na kifi lafiya
Wadannan batutuwa da suka bi wadannan sharuɗɗa sun fi yawan haɗari na kashi 20% na zuciya na farko, koda kuwa sun ci abinci daga "jerin wadanda basu da shawarar" kamar su jan da kuma sarrafa nama, hatsi da hatsi mai tsabta.
3. Yin watsi da mai ciki (mai kashi 12%): Bugu da ƙari, likitocin wariyar launin fata suna samun juyayi da tsaka-tsalle da tsaka-tsakin da za su zama mafi kyau a hankali da rashin lafiyar jiki fiye da nauyin jiki, musamman ma idan yazo da mai ciki mai ciki wanda ke kewaye your gabobin ciki (fataccen visceral) kuma ba wai kawai labaran da ke zaune a karkashin fata na ciki yana yin waistband da karfi.
Lalle ne, batutuwa a cikin wannan binciken Sweden wanda ƙaddarar da aka auna ta kasa da 95 cm (kimanin 38 ") a lokacin gwaji, yana da raunin kashi 12 cikin dari na zuciya na farko idan aka kwatanta da maza da ke ciki.
4. Shan kawai a gyare-gyare (ƙananan ƙananan kashi 11%): A cikin wannan binciken, sha a cikin gyare-gyaren yanke haɗarin fararen zuciya ta farko game da 11%. Wannan yana cikin layin da ya dace da shaida cewa cinye giya a gyare-gyare yana rage hadarin cututtukan zuciya, ciki har da hare-haren zuciya da bugun jini.
Duk da haka, masu bincike sun ba da tabbacin game da amfani da barasa, tun da zaran amfani ya wuce magungunan zafi 1-2 a kowace rana, akwai hatsari fiye da wadata ga lafiyar jiki a cikin cututtukan zuciya, ciwon daji, da kuma hadari.
Don sake saukewa: mutanen da suke sha a gyare-gyare na iya zama lafiya fiye da masu ado, amma idan sun sha a cikin daidaituwa .
5. Kasancewa a jiki (kashi 3% a cikin haɗari): Mutanen da suka yi tafiya ko kuma suka yi ta motsa jiki na minti 40 a kowace rana, kuma an yi amfani da su a kalla sa'a daya a kowace mako suna da mummunar hasara na kashi 3 cikin kashi na farko a wannan binciken. Wannan lamari yana da ƙananan abin ƙyama, la'akari da wasu shaidu cewa aikin yana da amfani ga lafiyar zuciya . Duk da haka, motsa jiki yana da amfani mai kyau ba kawai don tsarin kwakwalwa ba amma don ƙarfafa ƙasusuwanku, motsinku na jiki, taimakawa ga lalacewa na gida da kuma taimako na danniya (ba ma ambaci kauce wa haɗarin zama har yanzu ba), kada a yi la'akari da shi a fringe tsarin kiwon lafiya. Da zarar kun motsa, mafi kyau.
- Kara karantawa: Mene ne mafi kyawun motsa jiki don tsawon rai?
Jira - ba wannan binciken ba ne kawai ya dubi mutanen lafiya? Wadannan matasan mazajensu ba su da wata cuta yayin da aka kaddamar da binciken a farkon shekarun 1990. An gudanar da bincike daban-daban tsakanin mutane fiye da 7,000 da hawan jini da high cholesterol a shekara ta 1997, wanda ya gano cewa rage yawan halayen kowane hali mai kama da na maza ba tare da yanayin ba.
Ƙarshe mai zurfi: Ba kamar tsarin kayan ku ba , abincin abinci, motsa jiki kuma ko kuna shan taba duk suna cikin ikonku; a cikin kimiyya kimiyya, " abubuwa masu salon salon rayuwa ". Irin waɗannan canje-canjen bazai kasance da sauƙin aiwatarwa ba, amma zai iya zama mai haske don gane cewa abin da kuke yi a kowace rana zai iya taka muhimmiyar gudummawa wajen ƙayyade chancinku na zuciya na farko fiye da abin da kuka gaji .
A cikin wannan babban binciken, 86% na raunin zuciya na farko sun kauce masa daga ƙananan yawan maza waɗanda ke bin dukkanin halin kirki biyar, ko da kuwa tarihin iyali na cututtukan zuciya. Kasancewa zuwa mafi girma yawan jama'a, wannan yana nufin 4 daga cikin 5 na farko da zuciya ɗaya na zuciya za a iya hana tare da sauƙi da kuma canza salon salon canje-canje .
> Sources:
> Agneta Åkesson, Susanna C. Larsson, Andrea Discacciati, Alicja Wolk. "Yanayin ƙananan haɗari da salon rayuwa suna kasancewa a cikin ƙananan haɓaka na ƙaddamar da ƙyama a cikin maza: Nazarin Jakadanci mai yiwuwa." Journal of the American College of Cardiology Volume 64, Issue 13, Shafukan A1-A24, 1299-1306 (30 Satumba 2014)
> Sabanin, Dariush. "Wa'adin Salon don Lafiya na Lafiya". Journal of the American College of Cardiology Volume 64, Issue 13, 1307-1309 (30 Satumba 2014)