Ze li ntawm 700,000 tus mob stroke tshwm sim hauv Asmeskas txhua xyoo thiab ntau yam tuaj yeem tiv thaiv tau. Ntau yam yog kev puas tsuaj heev, rau qhov kev txhawj xeeb ntawm txhua tus. Kev tiv thaiv tus mob stroke muaj kev hais txog ntau yam kev pheej hmoo. Hnub nyoog, poj niam txiv neej, haiv neeg, thiab tsev neeg keeb kwm kuj tseem tuaj yeem pab txhawb. Hmoov zoo, muaj kev pheej hmoo uas koj tuaj yeem tswj hwm los ntawm kev siv tshuaj thiab hloov pauv kev ua neej. Txheeb xyuas cov kauj ruam 1 hauv qab no kom pib ua kom ntseeg tau koj kev noj qab haus huv rau xyoo tom ntej.
Kauj ruam
Ntu 1 ntawm 3: Saib Xyuas Koj Kev Noj Qab Haus Huv
Kauj Ruam 1. Txheeb xyuas koj li Ntshav Siab
Ua haujlwm ze nrog koj tus kws kho mob yog tias qhov no yog teeb meem rau koj. Ntshav siab yog qhov tseem ceeb rau mob stroke. Txhawm rau kom koj cov ntshav siab ib txwm muaj, ua cov kauj ruam kom noj zaub mov zoo, tawm dag zog txhua hnub, txiav luam yeeb, txo ntsev kom tsawg, thiab saib xyuas koj qhov hnyav. Dab tsi ntxiv, xyuas koj cov ntshav siab. Koj tuaj yeem ua qhov no nrog koj tus kws kho mob, ntawm kev ncaj ncees kev noj qab haus huv, lossis txawm tias ntawm koj lub tsev muag tshuaj.
- Kev noj zaub mov noj qab haus huv txwv kev sau cov roj (cholesterol) phem uas yog ib qho ntawm cov paub zoo tshaj plaws ua rau cov quav hniav uas ua rau ntawm cov phab ntsa ntawm cov hlab ntshav. Qhov no txwv cov phab ntsa ntawm cov hlab ntshav, txo cov ntshav uas tuaj yeem ncav cuag koj lub hlwb.
- Yog tias koj cov ntshav siab, nws tau qhia kom pib kho tam sim no. Ntshav siab yog qhov ua rau muaj teeb meem rau ntau yam teeb meem loj.
Kauj Ruam 2. Txo koj txoj kev pheej hmoo mob ntshav qab zib
Cov neeg uas muaj ntshav qab zib, hmoov tsis zoo, muaj kev pheej hmoo mob stroke ntau dua. Txo koj txoj kev pheej hmoo ntawm kev tsim ntshav qab zib los ntawm kev kho koj cov zaub mov (tshwj xeeb yog koj qib insulin) thiab tawm dag zog tas li kom tswj tau qhov hnyav.
- Txhawm rau tswj hwm koj cov tshuaj insulin, nco ntsoov tias cov carbohydrates ua los ntawm cov piam thaj. Cov txheej txheem ntawm cov piam thaj ntau dua, nws nyuaj rau zom zom kom nqus tau; qhov yooj yim dua nws (cov khoom noj uas muaj cov piam thaj siab xws li qhob cij dawb lossis mov, ncuav, thiab lwm yam) yog txhawm rau zom zaub mov kom nqus tau yooj yim, nws yuav ua rau koj cov ntshav qab zib nce siab.
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Cov nplej nplej nyuaj dua, thiab tseem zoo dua thiab muaj kev noj qab haus huv vim tias lawv muaj cov vitamins ntau ntau, cov zaub mov, thiab hlau. Txhua yam dawb zoo li tau ua tiav - thiab hauv cov txheej txheem, poob nws cov txiaj ntsig kev noj haus.
Cov neeg uas muaj ntshav qab zib muaj kev pheej hmoo ntawm mob hlab ntsha tawg vim ntshav qab zib ua rau muaj kev pheej hmoo ntawm cov rog tso rau hauv koj cov hlab ntsha. Ua ke nrog cov ntshav tuab tshwm sim los ntawm qib qab zib ntau ntxiv, qhov no ua rau lub siab nyob hauv cov hlab ntsha ua rau mob hlab ntsha tawg
Kauj Ruam 3. Txo koj cov roj (cholesterol)
Noj cov zaub mov uas muaj cov roj tsawg thiab cov roj cholesterol thiab cov hlau siab; oatmeal, bran, taum taum, txiv apples, pears, barley, thiab prunes yog cov zaub mov zoo. Ntses, txiv ntseej, thiab roj txiv roj kuj tseem zoo rau cov qib roj cholesterol. Txheeb xyuas koj cov qib roj cholesterol txhua 4-5 xyoos (ntau zaus yog tias koj paub tias koj muaj cov roj (cholesterol) siab).
- Cov neeg feem coob yuav tsum muaj cov roj (cholesterol) tsawg dua 300 mg txhua hnub. sim cais txoj hauv kev tseem ceeb, xaj kom muaj kev noj qab haus huv zoo, zaub xam lav lossis zaub raws li koj noj tag nrho, lossis "ib nrab" koj lub tais, qhwv nws thiab ntim nws - kom tsis txhob ntxias kev noj ntau dhau. Tsis txhob noj mov pem lub taub hau TV, tab sis ua tib zoo mloog thiab zom qeeb, ntawm lub rooj.
- Cov nplooj ntsuab - tshwj xeeb tshaj yog cov hlau siab - ua zoo li cov khaub noom zom zom zom thiab tshem tawm cov roj (cholesterol) phem.
Kauj Ruam 4. Sib ntaus rog
Qhov hnyav ntau dua koj lub cev yuav tsum nqa, kev ntxhov siab ntau dua thiab koj lub cev yuav tsum ua haujlwm ntau dua. Txawm tias poob 10 phaus tuaj yeem txo koj txoj kev pheej hmoo mob stroke! Tsis hais los txo koj txoj kev pheej hmoo ntawm ntshav qab zib, mob plawv, thiab ntau yam teeb meem kev noj qab haus huv.
- Ua kom muaj Lub Cev Lub Cev Index ntawm 25 lossis tsawg dua. Yog tias koj tsis paub koj li Body Mass Index, nyeem kab ntawv wikihow los xam koj lub cev Mass Index.
- Kev tawm dag zog tsis tas yuav zoo li kev tawm dag zog. Siv chav kawm seev cev, mus taug kev nrog tus dev, taub hau mus rau pas dej, lossis noj koj pluas su rau tom tiaj ua si. Tsuas yog tawm mus thiab khiav tuaj yeem ua qhov txawv.
Kauj Ruam 5. Ua kom paub txog koj cov zaub mov noj
Nrog rau qhov ua kom koj tau txais cov txiv hmab txiv ntoo ntau tshaj plaws, cov zaub, cov nplej tag nrho, thiab cov nqaij ntshiv thiab cov khoom siv mis, kev tshawb fawb muaj ob peb yam hais txog dab tsi ntxiv uas koj tuaj yeem ntxiv rau koj cov zaub mov tshwj xeeb rau kev pheej hmoo mob stroke:
- Qos yaj ywm qab zib, raisins, txiv tsawb thiab lws suav muab tshuaj txhuam yog tag nrho cov siab hauv potassium. Cov kev tshawb fawb tsis ntev los no tau qhia tias cov zaub mov nplua nuj nyob hauv cov as -ham no tuaj yeem txo koj txoj kev pheej hmoo mob hlab ntsha tawg ntau li 20%. Qhov loj!
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Pib yuav cov txiv ntseej roj ntau. Txawm hais tias koj tab tom ci, kib, roj txiv roj yog koj tus phooj ywg tshiab tshaj plaws. Nws tau ntev tau paub tias nws muaj cov rog zoo uas tuaj yeem pab tiv thaiv kev mob plawv, tab sis tam sim no nws tseem cuam tshuam nrog kev pheej hmoo qis ntawm mob stroke. 40% qis dua.
Yog tias koj rog lossis muaj teeb meem noj zaub mov, nrog koj tus kws kho mob tham txog kev noj zaub mov twg yog qhov zoo rau koj. Qee tus neeg tau ua tiav nrog kev noj zaub mov qis-carb, thaum lwm tus yuav ua tau zoo dua los ntawm kev zam kev rog hauv kev noj zaub mov lossis ntawm cov phiaj xwm noj zaub mov tsawg
Ntu 2 ntawm 3: Txais Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Txiav cawv rau feem ntau.
Cov dej haus cawv tuaj yeem ua rau muaj kev pheej hmoo ntawm ntshav siab, ntshav qab zib thiab mob hlab ntsha tawg. Txawm li cas los xij (ib txwm ceeb toom), kev tshawb fawb tsis ntev los no tau qhia tias noj nws ib hnub ib hnub tuaj yeem "txo qis" koj qhov kev pheej hmoo. 1 haus - tsis muaj ntxiv lawm! Yog tias ntau dua koj qhov kev pheej hmoo yuav nce sai heev. Cov neeg, koj tuaj yeem zaum nrog 2.
Cov cawv liab yuav tsum ua kom koj nqhis dej vim tias nws muaj resveratrol - cov tshuaj antioxidant xav tiv thaiv lub plawv thiab lub hlwb
Kauj Ruam 2. Txiav luam yeeb
Kev haus luam yeeb yog lub hauv paus tseem ceeb ntawm kev mob hlab ntsha tawg. Qhov tseeb, nws "ob npaug" koj qhov kev pheej hmoo ntawm ischemic stroke thiab plaub npaug ntawm koj qhov kev pheej hmoo ntawm mob hlab ntsha tawg. Nicotine tsis zoo rau ntshav siab, Cov pa roj carbon Monoxide txwv cov ntshav siab uas mus txog koj lub hlwb, thiab haus luam yeeb ua rau koj cov ntshav ntau ntxiv, ua rau nws yooj yim dua. yog tias tsis muaj leej twg ntseeg, dab tsi ua rau koj ntseeg?
- Hauv kev nthuav dav, kev haus luam yeeb txwv cov hlab ntshav ua rau nce siab ntawm phab ntsa ntawm cov hlab ntshav. Nrog cov quav hniav txhim tsa los ntawm cov roj (cholesterol), qhov no tuaj yeem ua rau rub tawm cov rog rog uas tuaj yeem ua rau mob stroke.
- Peb puas tau hais tias txiav luam yeeb tseem txo koj txoj kev pheej hmoo mob plawv, mob qog noj ntshav thiab mob ntsws?
Kauj Ruam 3. Npaj rau 7 teev pw
Tej zaum koj yuav tau hnov 7-9 teev, tab sis tsis muaj mob stroke, 7 yog koj tus lej muaj hmoo. Qhov tseeb, tsaug zog ntau dhau (li 1 teev), tuaj yeem ua rau koj muaj feem los ntawm 63%. Yog li teeb tsa lub tswb thiab tsis txhob khawm khawm!
Yog tias koj hnoos uas yog xov xwm tsis zoo. Koj muaj ob npaug li yuav tsim cov kab mob metabolic syndrome - cov tsos mob uas ua rau koj muaj feem yuav mob stroke, ntxiv rau kev txhim kho ntshav qab zib thiab kab mob plawv
Kauj Ruam 4. Cov poj niam, tshem cov tshuaj hormones
Yog tias koj noj tshuaj, koj muaj feem yuav muaj ntshav khov (tshwj xeeb tshaj yog rau cov poj niam tshaj 35). Yog tias koj noj tshuaj thiab haus luam yeeb, koj tseem phem dua. Yog tias koj mob hnyav txog kev tiv thaiv mob stroke, nrhiav lwm txoj hauv kev los tswj kev yug menyuam.
- Kev haus luam yeeb tsis zoo txaus. Yog tias koj tab tom noj "txiav luam yeeb tam sim no" ntsiav tshuaj. Koj tab tom ua rau koj tus kheej muaj kev pheej hmoo loj. Kev ua ke ntawm ob yog daim ntawv qhia rau kev puas tsuaj.
- Hormone hloov kho rau cov poj niam cev xeeb tub tsuas yog qhov phem. Yog tias koj muaj hnub nyoog tshaj 60 xyoo, qhov no tuaj yeem ua rau koj muaj feem yuav muaj mob stroke ntau dua. tham nrog koj tus kws kho mob rau lwm txoj kev xaiv.
- Thaum peb nyob ntawm cov ncauj lus sib npaug ntawm poj niam txiv neej ntau dua, cov poj niam uas muaj mob migraines muaj kev pheej hmoo mob stroke ntau dua. Yog tias pawg ntawd suav nrog koj, pib siv tshuaj los kho lawv sai dua tom qab. Qhov mob taub hau tsis zoo tuaj yeem ua rau muaj kev puas tsuaj rau koj lub cev tag nrho yog tias tsis kho.
Kauj Ruam 5. Yog tias koj nyuaj siab, nrhiav kev pab
Kev tu siab tsis muaj teeb meem; tu siab yog ib txwm. Tab sis yog tias koj muaj kev nyuaj siab, koj muaj 29% ntau dua ntawm kev muaj mob stroke, tsawg kawg raws li kev tshawb fawb tsis ntev los no. Yog tias koj xav tias tsis muaj kev tu siab lossis tsis muaj dab tsi, npau taws tas li, ntxhov siab, lossis nkees, nrog koj tus kws kho mob tham. Nws yog qhov koj nyiam tshaj plaws - tsis tsuas yog txo koj txoj kev pheej hmoo ntawm mob stroke, tab sis txhim kho koj lub neej zoo.
Nws sib txheeb li cas? Nws ntseeg tias cov neeg uas haus luam yeeb nyuaj siab, hnyav dua, noj zaub mov tsis zoo, ua haujlwm tsawg dua, thiab feem ntau muaj teeb meem kev noj qab haus huv ntau dua. Muaj mob stroke tsis yog teeb meem hauv thiab ntawm nws tus kheej - nws yog cov tsos mob ntawm lwm yam tshwm sim. Qhov "lwm yam" no pom ntau dua hauv cov neeg uas muaj kev nyuaj siab mob nkeeg
Ntu 3 ntawm 3: Paub Koj Qhov Risk
Kauj Ruam 1. Tshawb xyuas seb koj puas muaj teeb meem
Qee cov pej xeem ntawm tib neeg ib txwm muaj kev pheej hmoo mob stroke ntau dua. Cov pab pawg hauv qab no tshwj xeeb tshaj yog cov muaj kev phom sij:
- Cov neeg muaj kab mob plawv, ntshav siab, ntshav qab zib thiab cov roj (cholesterol) siab.
- cov uas muaj tsev neeg muaj keeb kwm mob stroke.
- Cov uas muaj ntshav siab "siab dua" 120/80
- Cov poj niam uas muaj hnub nyoog tshaj 55 xyoos
- Txhua tus neeg laus dua 65 xyoos
- Neeg Asmeskas Dub
Kauj Ruam 2. Ua tib zoo mloog lub plawv dhia
Nco ntsoov tias yog tias koj muaj atrial fibrillation, koj txoj kev pheej hmoo ntawm mob hlab ntsha tawg tau nce ntau heev - tam sim no koj yuav tsis muaj cov tsos mob tshwm sim (qhov no tseem tuaj yeem txaus ntshai txawm tias nws tsis tshwm sim). Qhov txawv txav tsis txaus ntseeg nyob rau sab saud ntawm lub plawv tuaj yeem ua rau cov pob txha zais, thiab feem ntau yog nrawm lossis nrawm lub plawv dhia. Cov atrial fibrillation me me tuaj yeem ua rau txhaws, hauv "hnab tshos" hauv atria, uas tuaj yeem tawg thiab ua rau mob stroke lossis ua rau lwm yam kabmob tseem ceeb.
Atrial fibrillation ua rau koj muaj kev pheej hmoo ntawm mob hlab ntsha tawg 4 txog 5 zaug hauv txhua pawg hnub nyoog (hluas lossis laus) ua rau 10 txog 15% ntawm kev mob qog noj ntshav (mob hlab ntsha tawg uas tshwm sim vim tsis muaj ntshav txaus) tab sis kuj ze li "25% ntawm kev mob hlab ntsha tawg hauv cov neeg laus dua 80 xyoo. Pom tseeb, 75 txog 85% ntawm kev mob hlab ntsha tawg tsis yog tshwm sim los ntawm atrial fibrillation thiab nce nrog hnub nyoog. Koj tus kws kho mob tuaj yeem muab kev saib xyuas thiab kho kom raug yog tias qhov no tshwm sim rau koj
Kauj Ruam 3. Noj tshuaj aspirin thiab ntshav kom ntshav yog tias muab los ntawm koj tus kws kho mob yog qhov zoo
Yog tias koj muaj kev pheej hmoo siab rau teeb meem plawv (mob hlab ntsha tawg lossis mob plawv), tej zaum koj yuav raug qhia kom noj tshuaj aspirin tsawg txhua hnub. Tsuas yog ib tus menyuam mos txhua hnub tshuaj aspirin tuaj yeem ua rau koj lub cav khiav tau zoo. Tab sis ntxiv, qhov no tsuas yog pom zoo yog tias koj tus kws kho mob pom zoo. Tham nrog koj tus kws kho mob ua ntej.
Thiab yog tias koj tus kws kho mob hais qhia kom txo cov ntshav kom zoo, nws zoo tshaj rau nws ua raws nws cov lus txib. Nws lossis nws yuav sau ntawv tshuaj anticoagulant lossis anti-platelet tshuaj. Ob leeg tiv thaiv ntshav khov thiab tuaj yeem muaj zog heev. Nco ntsoov ua raws koj tus kws kho mob cov lus xaj thiab saib xyuas rau cov kev mob tshwm sim. Cov tshuaj tiv thaiv tsis zoo li tsis zoo li, tab sis nws ua tau
Kauj Ruam 4. Kom muaj kev nyab xeeb, paub cov paib kom ceev faj
Hauv qhov xwm txheej phem tshaj plaws thaum koj lossis tus neeg hlub tau mob stroke, nws yog ib qho tseem ceeb kom paub txog cov cim kom saib xyuas sai li sai tau. nco ntsoov W-T-B-W (ua lus Askiv F-A-S-T):
- W: licas. Ib sab ntawm lub ntsej muag poob qhov tsis tuaj yeem tswj tau
- Q: Tes. Ib txhais tes yuav thim rov qab thaum tsa.
- B: tham lus. Tej zaum nws yuav suab slurred lossis coj txawv txawv thaum mob stroke.
- W: sijhawm Hu rau 911 tam sim yog tias koj pom ib qho ntawm cov tsos mob no.
Kauj Ruam 5. Tham nrog koj tus kws kho mob kom paub seb koj puas muaj kev pheej hmoo
Yog tias koj muaj keeb kwm tsev neeg muaj kab mob plawv lossis mob stroke, muaj rog, muaj mob ntsig txog, lossis muaj hnub nyoog yooj yim, nws yog qhov zoo los tham nrog koj tus kws kho mob. Nws tuaj yeem teeb tsa koj ntawm txoj hauv kev kom tiv thaiv mob stroke lossis tsuas yog ua rau koj qhov kev txhawj xeeb! Nws yog qhov zoo tshaj plaws kom tau txais kev pom zoo ntawm tus kws tshaj lij.
Tom qab ntawd koj tuaj yeem ntsuas koj cov roj (cholesterol), insulin, thiab ntshav siab kom paub tseeb tias tsis muaj ib yam tseem ceeb no ua rau koj txhawj xeeb. Koj yuav hnov zoo dua ua txhua yam
Lub tswv yim
- Kawm kom paub txog 5 yam tsos mob tseem ceeb ntawm mob stroke. Cov cim no tshwm sim tam sim ntawd thiab tus neeg raug tsim txom yuav muaj ib lossis ntau qhov teeb meem ib zaug. Nrhiav rau:
- Qhov tsis hnov lus (lossis tsis muaj zog lossis tsis muaj zog), feem ntau ntawm ib sab ntawm lub ntsej muag lossis lub cev: txhais tes lossis ko taw.
- Tsis meej pem txawv txav, nyuaj hais lus lossis teb rau lwm tus.
- Tsis pom kev sai hauv ib lossis ob lub qhov muag.
- tsis muaj peev xwm taug kev, tsis pom kev lossis tsis muaj kev sib koom tes ntawm lub cev.
- Mob taub hau hnyav heev uas tsis paub vim li cas.
- Yog koj ntseeg tias ib tus neeg muaj mob stroke, hu rau 9-1-1 lossis tus xov tooj thaum muaj xwm ceev tsim nyog kom sai li sai tau.
- Taug kev tsuas yog 30 feeb hauv ib hnub, 4-5 zaug hauv ib lub lis piam, tuaj yeem hloov pauv tau zoo uas pab txo kev pheej hmoo ntawm mob hlab ntsha tawg los ntawm kev txo qhov muaj feem cuam tshuam rau cov ntshav siab, ntshav qab zib, thiab kab mob hauv lub plawv (kev tawm dag zog cardio tuaj yeem pab nrog kab mob plawv, yog tias koj tuaj yeem ua nws); ua qhov haujlwm qeeb, tom qab ntawd ua kom nrawm dua thaum nws xav tias yooj yim.
- Cov noob caj noob ces ua lub luag haujlwm tseem ceeb hauv kev pheej hmoo mob stroke. Yog tias koj tsev neeg muaj ntshav siab, ntshav qab zib, thiab mob plawv, ua rau koj tus kws kho mob paub txog qhov no.
- Kev noj zaub mov kom zoo pib nrog kev koom nrog ntau cov txiv hmab txiv ntoo thiab zaub tshiab, tsawg dua ntsev (sodium) kom tsawg, thiab muaj roj tsawg thiab cov roj tsawg.
- Yog tias koj tsis muaj lub cev zoo (lossis muaj lub zog qis, siv beta blockers, ua kom cov ntshav qis, thiab lwm yam), tom qab ntawd tham nrog koj tus kws kho mob/kws saib xyuas kev noj qab haus huv txog kev siv ntau yam, luv, sib tham txhua hnub, txhawm rau ua kom muaj zog, txog 10 lossis ntau dua 15 feeb ntawm ib lub sijhawm, so ntawm kev ua haujlwm.
Ceeb toom
- Kev xiam oob khab tas li lossis kev tuag tuaj yeem tshwm sim los ntawm mob stroke.
- Stroke yog tus thib peb ua rau tuag hauv Tebchaws Meskas.
- Tsis txhob noj cov khoom qab zib, cov khoom qab zib uas muaj "triglycerides" hu ua "trans fatty acids (trans fat). Cov rog rog yog cov roj uas "mus tsis zoo" los ntawm kev ua rau cov nplaum nplaum lossis qee yam rog (luv). Yuav ua li cas? Lawv yog "hydrogenerated" lossis "ib nrab hydrogenated". Lawv tau siv hauv cov khoom qab zib "qab" (mis nyuj khov, kua ntses, ncuav qab zib, ncuav, ncuav, thiab lwm yam), ua rau lawv saj zoo dua, nplua nuj dua thiab muag dua, ua rau lawv noj qab nyob zoo ib yam.
