{"id":44456,"date":"2022-10-06T17:06:42","date_gmt":"2022-10-06T14:06:42","guid":{"rendered":"https:\/\/www.adanaseshaber.com\/?p=44456"},"modified":"2022-10-06T17:06:42","modified_gmt":"2022-10-06T14:06:42","slug":"30lu-yaslardan-sonra-kalbinizi-saglikli-tutmanin-4-yolu","status":"publish","type":"post","link":"https:\/\/adanaseshaber.com.tr\/?p=44456","title":{"rendered":"30’lu ya\u015flardan sonra kalbinizi sa\u011fl\u0131kl\u0131 tutman\u0131n 4 yolu"},"content":{"rendered":"

Besin a\u00e7\u0131s\u0131ndan zengin kan\u0131 v\u00fccudun her yerine pompalayan, oksijen sa\u011flayan, toksinleri ve at\u0131klar\u0131 uzakla\u015ft\u0131ran kalp, \u015f\u00fcphesiz hayati bir organd\u0131r. Ve kalp sa\u011fl\u0131\u011f\u0131 genel sa\u011fl\u0131\u011f\u0131n merkezindedir!<\/p>\n

Bengaluru, Fortis Hastanesi Giri\u015fimsel Kardiyoloji Direkt\u00f6r\u00fc Dr Rajpal Singh, \u201c30’lu ya\u015flar\u0131m\u0131zda \u00e7o\u011fumuzun sa\u011fl\u0131kl\u0131 bir kalbi ve fiziksel \u00e7evikli\u011fi var. S\u00f6yledi\u011fi gibi, ne ekersek onu bi\u00e7eriz. Bu ayn\u0131 zamanda 30’lu ya\u015flar\u0131m\u0131zdan sonra kalbimizin nas\u0131l tepki verdi\u011fi i\u00e7in de ge\u00e7erlidir.\u201d<\/p>\n

Dr Rajpal, kalbinizi gelecek y\u0131llar i\u00e7in sa\u011fl\u0131kl\u0131 tutmak i\u00e7in baz\u0131 \u00f6nemli ipu\u00e7lar\u0131n\u0131 payla\u015f\u0131yor.<\/p>\n

D\u00fczenli egzersiz<\/h3>\n

Rutininize d\u00fczenli fiziksel egzersiz al\u0131\u015fkanl\u0131\u011f\u0131 kazand\u0131rmak, hipertansiyon, diyabet, obezite, y\u00fcksek kolesterol seviyeleri gibi kalp ile ilgili hastal\u0131klardan ka\u00e7\u0131nman\u0131n harika bir yoludur ve b\u00f6ylece kalp hastal\u0131klar\u0131 geli\u015ftirme riskini azalt\u0131r. Dr Rajpal, “Egzersiz herhangi bir bi\u00e7imde, spor, y\u00fczme veya g\u00fcnde 40 dakika veya haftada en az 5 kez basit tempolu y\u00fcr\u00fcy\u00fc\u015f olabilir” diyor.<\/p>\n

\"\"<\/p>\n

Mant\u0131kl\u0131 diyet<\/h3>\n

\u201cProtein y\u00f6n\u00fcnden zengin, karbonhidrat ve ya\u011f a\u011f\u0131rl\u0131kl\u0131 beslenme \u00f6nerilir. Bu, sa\u011fl\u0131kl\u0131 bir kuru meyve al\u0131m\u0131, g\u00fcnde be\u015f porsiyon meyve, minimum tuz al\u0131m\u0131, iyi hidrasyon ve \u00f6l\u00e7\u00fcl\u00fc alkol ile birle\u015ftirilmelidir\u201d diyor Dr Rajpal. Ayr\u0131ca t\u0131k\u0131n\u0131rcas\u0131na yemek yerine d\u00fczenli aral\u0131klarla k\u00fc\u00e7\u00fck porsiyonlar al\u0131n.<\/p>\n

Sigaray\u0131 b\u0131rakmak<\/h3>\n

Sigara i\u00e7mek, a\u00e7\u0131k arayla kalbin en b\u00fcy\u00fck d\u00fc\u015fman\u0131d\u0131r ve kalple ilgili \u00e7e\u015fitli rahats\u0131zl\u0131klardan sorumludur. \u201cSigara i\u00e7en bir ki\u015finin kalp krizi ge\u00e7irme olas\u0131l\u0131\u011f\u0131, i\u00e7meyenlere k\u0131yasla iki kat ve sigara i\u00e7meyenlere k\u0131yasla 3-4 kat daha fazla kalp krizi ge\u00e7irme olas\u0131l\u0131\u011f\u0131d\u0131r. Dr Rajpal, sigaray\u0131 b\u0131rakt\u0131ktan sonra bir ki\u015finin kardiyovask\u00fcler riskinin yar\u0131ya inmesi yakla\u015f\u0131k bir y\u0131l ve sigara i\u00e7meyen biriyle ayn\u0131 riske inmesi iki y\u0131l s\u00fcr\u00fcyor\u201d diyor. \u00d6zellikle, pasif veya pasif i\u00e7icilik de benzer zararl\u0131 etkilere sahiptir.<\/p>\n

Sa\u011fl\u0131k kontrol\u00fc<\/h3>\n

“Korunma tedaviden daha iyidir. Bu nedenle, 30’lu ya\u015flar\u0131n\u0131za geldi\u011finizde, y\u0131lda en az bir kez d\u00fczenli kalp ve sa\u011fl\u0131k kontrol\u00fcnden ge\u00e7meniz \u00f6nerilir\u201d diyor Dr Rajpal. Ayr\u0131ca sigara i\u00e7enler, diyabet veya hipertansiyonu olanlar, obezler, ailesinde erken kalp hastal\u0131\u011f\u0131 \u00f6yk\u00fcs\u00fc olanlar gibi kardiyak risk profili y\u00fcksek olanlar bir kardiyolog ile g\u00f6r\u00fc\u015ferek detayl\u0131 bir \u015fekilde de\u011ferlendirmelidir.<\/p>\n

Dr Rajpal, “Yukar\u0131da bahsedilen t\u00fcm hususlar el ele gitmeli ve iyi bir uyku ve olumlu d\u00fc\u015f\u00fcncelerle birle\u015fti\u011finde, \u00e7abalar\u0131n\u0131z 30’lu ya\u015flardan sonra kalbinizi sa\u011fl\u0131kl\u0131 tutmak i\u00e7in uzun bir yol kat edecektir.”<\/p>\n","protected":false},"excerpt":{"rendered":"

Besin a\u00e7\u0131s\u0131ndan zengin kan\u0131 v\u00fccudun her yerine pompalayan, oksijen sa\u011flayan, toksinleri ve at\u0131klar\u0131 uzakla\u015ft\u0131ran kalp, \u015f\u00fcphesiz hayati bir organd\u0131r. Ve kalp sa\u011fl\u0131\u011f\u0131 genel sa\u011fl\u0131\u011f\u0131n merkezindedir! Bengaluru, Fortis Hastanesi Giri\u015fimsel Kardiyoloji Direkt\u00f6r\u00fc Dr Rajpal Singh, \u201c30’lu ya\u015flar\u0131m\u0131zda \u00e7o\u011fumuzun sa\u011fl\u0131kl\u0131 bir kalbi ve fiziksel \u00e7evikli\u011fi var. S\u00f6yledi\u011fi gibi, ne ekersek onu bi\u00e7eriz. Bu ayn\u0131 zamanda 30’lu ya\u015flar\u0131m\u0131zdan …<\/p>\n","protected":false},"author":8,"featured_media":44461,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-44456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/44456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=44456"}],"version-history":[{"count":2,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/44456\/revisions"}],"predecessor-version":[{"id":44462,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/44456\/revisions\/44462"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/media\/44461"}],"wp:attachment":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=44456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=44456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=44456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}