१३ चैत्र, २०७५
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मुटुराेगबाट जाेगिन अपनाउनुहाेस् यी १५ उपायहरु:
१. शरीरको तौल नियन्त्रण गर्ने।
२. सामान्यता अत्यधिक नूनको प्रयोगले उच्च रक्तचापको समस्या निम्त्याउने भएकाले खराब मानिन्छ। त्यसैले खानामा नुनको मात्रा नियन्त्रण गर्नुपर्छ। तर अत्यधिक चिनीको उपभोग तथा खराब किसिमका वा ग्लाईसिमिक इन्डेक्स धेरै भएको अवस्थामा कार्बोहाइड्रेटको पनि नियन्त्रण गर्नुपर्छ।
३. स्याचुरेटेड फ्याट र ट्रान्स फ्याटको सट्टा मोनो अनस्याचुरेटेड फ्याटको प्रयोग गर्ने। ओलिभ आयललाई सलादसँग नियमित रुपमा उपयोग गर्ने मेडिटेरीयन क्षेत्रका बासिन्दामा हृदयाघात तथा मुटुका अन्य समस्या कम पाईन्छ। गुणस्तरीय एक्स्ट्रा भर्जिन ओलिभ आयलको उपयोग गरौँ।
४. खानामा माछालाई हप्तामा कम्तीमा तीनपटकसम्म सेवन गरौँ। मुटुको रोग लागिसकेका व्यक्तिले फिस आयल क्याप्सुलको नियमित सेवन गरौँ। प्राकृतिक रुपमा पाईने तैलीय माछा र फिस आयल ओमेगा ३ फ्याटी एसिडका स्रोत हुन्।
५. ओलिभ ओइल ओमेगा ३ फ्याट्टी एसिडको स्रोत हो। तर प्रमुखतया भेजिटेवल आयलमा ओमेगा ६ फ्याट्टी एसिड हुन्छन् जसले शरीरमा आन्तरिक सूजनलाई बढाएर हृदयाघात तथा अन्य दीर्घरोग निम्त्याउँछन्। ओमेगा ३ ले असल कोलेस्ट्ररोल एचडीएल कोलेस्टेरोलको मात्रा बढाउछन् । तसर्थ ओमेगा ३ फ्याट्टी एसिडयुक्त खानाको नियमित सेवन गरौँ र ओमेगा ६ को मात्रा नियन्त्रण गरौँ।
६. तनाव नियन्त्रण गरौं । किनभने तनावले आन्तरिक सूजनलाई बढाईदिन्छ। नियमित ध्यान गर्ने मान्छेको आयु लम्विने कुरा विज्ञानले पनि पुष्टि गरेको छ।
७. भिटामिन सप्लिमेन्ट गर्ने तथा एन्टिअक्सिडेन्ट भिटामिनहरु जस्तै बिटा क्यारोटिन, भिटामिन ए, भिटामिन सि, भिटामिन ई आदिको उपभोग गर्ने। साथै कोइन्जाइमक्यू १०, सेलेनियम आदिले पनि हृदयाघातबाट रोकथाम गर्छ।
८. दैनिक आधा घण्टादेखि पैतालिस मिनेटसम्म हल्का ब्यायाम गर्ने। हल्का व्यायामले असल कोलेस्टेरोललाई बढाउँछ तथा इन्सुलिन सेन्सिटिभिटीलाई वढाउँछ। यस्तै, टाईप २ डाईबिटिजलाई नियन्त्रण गर्छ र मानसिक स्वास्थ पनि राम्रो हुन्छ।
९. रक्सी पिउँदा उच्च रक्तचापको समस्या तथा डाईलेटेड कार्डियोमायोप्याथी जस्ता मुटुका समस्या निम्त्याउन सक्छन्।
१०. गाढा हरियो सागसब्जी , ब्रोकाउली , फर्सी, राज्मा, गेडागुडी, सोया, तोफुवलगायतका सबै प्रकारका फलफूल दैनिक कम्तीमा तीन–चारपटक खानुपर्छ । खानामा फाईवरको मात्रालाई बढाउनुपर्छ, यसले कोलेस्टेरोल नियन्त्रण गर्छ।
११. काचो वा हल्का तेलमा भुटेर २ ३ केस्रा लसुनको प्रयोगले ट्राइग्लिसराइड नियन्त्रण गर्छ । यदि पहिले नै रगत पातलो बनाउने औषधिको उपभोग गर्नुहुन्छ भने चिकित्सकसँग परामर्श लिनुहोस् किनभने लसुनले रगतलाई पातलो बनाउँछ।
१२. कार्बोहाइड्रेटको सेवनलाई नियन्त्रण गर्ने तथा खानामा प्रोटिन र मिनरलयुक्त गाढा हरियो सागसब्जी तथा फलफूलको मात्रा बढाउँने।
१३. यदि उच्च रक्तचाप तथा मधुमेहको रोगी हुनुहुन्छ भने बेला बेलामा चिकित्सककहाँ गएर सल्लाह, सुझाव लिने गरौँ।
१४. शाकाहारी आहार मात्र सेवन गर्नेमा हृदयाघातको समस्या कम हुन्छ।
१५. शरीरमा होमोसिस्टिनको मात्रा बढ्दा पनि हृदयाघात तथा मस्तिस्काघातको समस्या बढ्छ। यो समस्या यात जन्मजात रुपमा देखिन्छ या भिटामिन बि ६ तथा भिटामिन बि १२ को कमीमा देखिन्छ। तसर्थ यसको उपचार वा रोकथाम गर्नुपर्छ।
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