Nishaɗi cikin cakulan, jan giya, da waɗannan sauran nasihu masu ƙoshin lafiya don Ranar soyayya

Ilimin Kiwon Lafiya

Ranar soyayya tana gabatowa, kuma tare da ita yake zuwa zukata. Cakulan zuciya, kayan adon zuciya, katunan gaisuwar zuciya, zukata ko'ina! Amma akwai zuciya ɗaya mafi mahimmanci fiye da duk sauran don yin tunani game da wannan ranar soyayya: naku. Lokacin da muke tunani game da Ranar soyayya, muna tunanin soyayya, ba lafiyar zuciya ba, amma su biyun ba sa jituwa da juna. Akwai hanyoyi da yawa don samun soyayya, nishaɗi, da lafiyayyar Ranar Soyayya.

Yi murna tare da abinci mai kyau na rayuwar Valentine

Ofayan mafi kyawun hanyoyi don kiyaye zuciyar ku shine ta hanyar cin wadatattun abinci masu ƙoshin lafiya da gujewa zaɓuɓɓukan da basu da lafiya.

A cikin tarihin kwanan nan, ƙwayoyi sun sami mummunan suna, amma yanzu mun san cewa omega-3 fatty acid ana ɗaukarsu masu kiyayewa, yayin da ƙwayoyin trans ke taimakawa ga cututtukan jijiyoyin jini, in ji su Soma Mandal , MD, kwararren masanin ilmin likitanci a Summit Medical Group a Berkeley Heights, New Jersey. Ina bayar da shawarar sosai don cin abinci sau ɗaya ko biyu na kifin mai mai kyau a cikin makon.

Abincin da ke da lafiya a zuciya ya fito ne daga hanyoyi daban-daban. Yawancin nau'ikan abinci-cikakkun hatsi, 'ya'yan itatuwa, kayan marmari, kayan lambu, da goro-an danganta su da ƙananan haɗarin kamuwa da cututtukan zuciya, don haka abinci mai kyau ya kamata ya haɗa da waɗannan nau'ikan abinci a kai a kai, zai fi dacewa kullum, Glenn Gaesser, Ph.D. , farfesa a Kwalejin Magunguna na Lafiya a Jami'ar Jihar Arizona.

Cin abinci don lafiyar zuciya ma yana nufin iyakance abincin da ba sa daɗin zuciya . Wadannan sun hada da:

• Kitsen mai
• Canjin mai
• Ofarin ƙara sukari
• Babban sodium
• Naman da aka sarrafa
• Barasa ya wuce gona da iri (sama da abin sha ɗaya a rana)

Akwai hanyoyi da yawa don haɗawa da abinci mai ƙoshin lafiya cikin bikin ranar soyayya.

1. Yi mamakin masoyiyar ka (ko ka kula da kanka!) Tare da lafiyayyen karin kumallon gado

Ganye masu ganye, tumatir, avocados, da kuma burodin alkama duka suna yin alayyafo da tumatir a-bishiyar avocado don samun lafiya mai ƙarfi, in ji Gaesser.

Ko zaɓi zaɓi don zuwa lafiyayyen karin kumallo wanda aka ɓoye kamar ranar ƙaunata ta lalata kamar su cikakken rasberi-mango karin kumallo .

2. Zafafa abubuwa a kicin

Juya abinci cikin nishadi ta hanyar dafa abinci tare da masoyin ka.

• Gwada wasu sababbin lafiyayyen girke-girke kamar taciyar kifi tare da broccoli slaw .
• Sake maimaita wurin hutawa daga Lady da Tramp tare da dukkanin alkama spaghetti, marinara, da kwallon ƙwallan turkey .
• Hadawa lafiyayyen abincin girki cikin bukin ranar soyayya.

3. Juya lafiyar ranar soyayya zuwa soyayya ta soyayya ga mutane biyu

Gwada wani zuciya-lafiya dauki a kan ranar soyayya ta gargajiya, kamar cakulan da aka tsoma strawberries da jan giya.

Cakulan mai duhu da jan giya babban zaɓi ne a kan kari, saboda an nuna cakulan mai duhu yana da tasiri mai amfani a kan lafiyar ƙwayar cuta, da kuma yawan shan giya matsakaici (kusan gilashin giya 1 a kowace rana) an kuma haɗa su da lafiyar zuciya, in ji Gaesser. Hakanan Strawberries suna cike da bitamin masu ma'amala da ma'adanai, haɗe da zare, saboda haka tsoma wasu cikin cakulan duhu shine wani babban zaɓi na ranar soyayya.

Haɗa ayyukan ƙoshin lafiya

Motsa jiki yana da mahimmanci ga lafiyayyar zuciya . Manya na buƙatar aƙalla awanni biyu da rabi na aikin aerobic matsakaici kowane mako.

Babu wani abu da ya ce wannan aikin yana buƙatar zama m. Motsa jiki ya zo ta hanyoyi daban-daban a wajen motsa jiki-har ma yana iya zama hanyar haɗi tare da abokin tarayyar ku a ranar soyayya.

Wasu hanyoyi masu ban sha'awa da na soyayya don yin aiki a wannan ranar ta soyayya sun hada da:

• Yin yawo ko tafiya
• Tafiya kan kankara
• Tafiya don hawa keke
• Dancing tare (ko yin rawa rawa daya!)
• Tafiyar hawa
• Nunawa kan bidiyo na kayan motsa jiki da dariya lokacin da kuke aiki (hango Richard Simmons!)
• Kalubalantar junan ku zuwa wasan daya-da-daya kamar ping pong ko harbe-harben bindiga

Kafin fara sabon motsa jiki ko gwada sabon motsa jiki:

• Tabbatar tare da mai kula da lafiyar ku cewa aikin amintacce ne a gare ku.
• Fara jinkirin kuma gina har zuwa ƙari. Idan ba a halin yanzu ku ke motsa jiki ba, kar ku yi tsalle zuwa cikin motsa jiki mai ƙarfi. Ko da motsa jiki na 'yan mintoci na da taimako, kuma a hankali za ku iya yin aiki har zuwa ƙarin aiki mai wahala kuma na tsawon lokaci.

Hankali don ranar soyayya ta 2021: Tabbatar da ayyukan zuciyarka masu cike da lafiyayyu suma suna bin ladabi don rigakafin COVID-19. Kamawa kwayar cuta mai yaduwa bata da lafiyayyar zuciya ko soyayya.

Yaya batun jima'i?

Labari mai dadi jima'i yana ƙidaya azaman aikin aerobic ! Baya ga motsa jiki, jima'i na iya taimakawa rage damuwa, inganta bacci, da ƙirƙirar alaƙar zamantakewar da za ta iya rage jin kaɗaici, damuwa, da baƙin ciki da ke tattare da haɗarin cutar cututtukan zuciya mafi girma.

Jima'i yana da kyau, amma yana da lafiya? Mutanen da ke da cututtukan zuciya ko kuma suke cikin haɗarin kamuwa da cututtukan zuciya galibi suna damuwa cewa yin jima'i na iya sanya mummunan yanayi a zuciyarsu. Abin farin, jima’i ba ya haifar da cutarwa ga mutanen da ke da iko ciwon zuciya , saboda yawanci galibi ne.

Kafin haɓaka ƙarfin zuciyarka tsakanin zanen gado, idan kana da ko kana cikin haɗarin cutar cututtukan zuciya:

• Duba tare da mai ba da lafiyar ku don tabbatar zuciyar ku na iya ɗaukar jima'i
• Tattauna kan magunguna masu alaƙa da jima'i, kamar hana haihuwa ko rashin karfin erectile magani kamar Viagra , tare da mai ba da kiwon lafiya
• Guji yin jima'i idan kuna da alamomi kamar ciwon kirji, ƙarancin numfashi, rashin narkewar abinci ko bugun zuciya mara kyau har sai kun yi magana da mai ba ku kiwon lafiya.

Musayar kyaututtukan zuciya

Maimakon alewa ko furanni, ba kyautar ƙawancen zuciya ga ƙaunataccenka da kyaututtuka kamar:

• Wasanni da kayan motsa jiki
• Kulawa da motsa jiki, kamar FitBit ko agogon Apple
• Biyan kuɗi don lafiyar jiki da ƙa'idodin abinci ko wallafe-wallafe
• Lissafin waƙa na musamman wanda aka keɓance da hankali don rawa ko motsa jiki zuwa
• Littattafan girke-girke masu ƙoshin lafiya
• Kasancewa cikin shirin motsa jiki na kan layi
• Ajin dafa abinci mai lafiya
• Shirye-shiryen yin lafiyayyen salon rayuwa ya canzawa kanku, kamar barin shan sigari, cin koshin lafiya, da samun isasshen motsa jiki. A lafiya kai ne mafi kyawun kyauta duka.

Ranar masoya da ranar Valentine suna lafiya tare. A wannan shekara, yi amfani da zaɓuɓɓukan lafiyayyen zuciya don sanya ranar soyayya ta zama mai daɗi, mai daɗi, da dacewa.