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<section data-role="paragraph" data-color="rgb(182, 228, 253)" data-custom="rgb(182, 228, 253)"><section><section><section><section powered-by="gulangu"><section><section><section><section powered-by="gulangu"><section><section><section><section powered-by="gulangu"><section><section><section><section powered-by="gulangu"><section><section><section><section><p><p><img src="image/20201014/86b79d371e9862b01189f0252a03b2cd_1.png" /></p></p></section><section><section><span><strong></strong></span></section><p><span>医疗器械媒体报道先锋</span></p><p><span>分享专业医疗器械知识</span></p></section><section><section><section><span>关注</span></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p><br /></p><section><section><section><section powered-by="gulangu"><section><section powered-by="gulangu"><section><section powered-by="gulangu"><section><p><span>前两天，当大家都在准备过元旦、跨新年的时候，在天津发生了一件惊险的事。</span><span>一辆小型客车在马路上突然停车，巡逻中的交警大队辅警发现了异常，了解到小客车司机是突发心脏病，在晚高峰期间，仅用了20分钟就将患者送到了医院，在跨年夜挽救了一条宝贵的生命。</span></p><p><span><br /></span></p></section></section></section></section></section></section></section></section></section><section><span>2019这一年，各方媒体报道了不少突发心脏病导致的悲剧事件。</span><span>通过大数据来看，最近几年我国的心脑血管疾病致死率已超过癌症，高达40%。</span><span>研究发现，患病率升高、致死率升高的主要原因在于人们工作和生活状态的改变。</span></section><section><span><br /></span></section><p><p><img src="image/20201014/1b5fcba4cc1b1777fbd502876a252a85_2.jpg" /></p></p><p><br /></p><p><span>现代人的累，不只是身体累，还有“心累”</span><br /></p><p><span>学习、工作、经济压力三座大山</span></p><p><span>让各个年龄层的人都压力倍增</span></p><p><span>有些人，时常感觉胸闷、心慌</span></p><section><span><p><img src="image/20201014/db6232d82225eb4686ea600381d5a620_3.jpg" /></p></span></section><p><span>那么，我们怎样</span></p><p><span>才能拥有一颗强大的心脏呢？</span></p><p><p><img src="image/20201014/fdc914a3d87b8d3925f762fe1351e6ca_4.jpg" /></p></p><p><span>十条“养护心脏”的小技巧</span></p><p><span>每天做一条，帮你“强心”又健体</span></p><section><br /></section><section><section><section powered-by="gulangu"><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span> 01</span></strong> </p></section></section></section></section><section powered-by="gulangu"><br /></section></section><section><p><img src="image/20201014/1abe22792fa91c73d76b443cdacd17c6_5.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong></span><span><strong><span>选择植物油烹饪。</span></strong><strong><span></span></strong></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span><span>动物油富含饱和脂肪酸，而植物油富含不饱和脂肪酸，可帮助降低血液中坏胆固醇水平，调节血脂、清理血栓，降低心脏病和中风的风险，相对而言更健康些，做饭时可选择橄榄油、花生油等植物油，以每日20~30g</span><strong><span>（</span></strong><span>一般吃饭用勺3勺左右）为宜。</span></span><br /></p><section><span> </span></section><section><section powered-by="gulangu"><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span> 02</span></strong> </p></section></section></section></section><section powered-by="gulangu"><br /></section><section><p><img src="image/20201014/afab9e0794bed371a97ec522143d88ab_6.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong></span><span><strong><span>多吃白肉少吃红肉</span></strong><strong><span></span></strong></span></p><p><br /></p><p><span><strong>解释：</strong><strong></strong></span><span>白肉（如鸡鸭、鱼虾等）脂肪含量少、不饱和脂肪酸含量相对充足，是一种非常健康的食材，特别是深海鱼（如三文鱼、鲱鱼等），因富含ω-3脂肪酸，还可减慢冠状动脉粥样硬化进展，有效降低心血管疾病发作和死亡风险，建议每周吃2次鱼，但每天肉类总摄入量最好不超过200g。</span></p><section><span> </span></section><section><section powered-by="gulangu"><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span> 0 3</span></strong> </p></section></section></section></section><section powered-by="gulangu"><br /></section><section><p><img src="image/20201014/f6683e31e6bcd847599589fc426c65e2_7.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>每周4份坚果</strong><strong></strong></span></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span>核桃、榛子、开心果等坚果富含维生素和有益健康的脂肪酸，研究发现，每周吃3次或3次以上的坚果，每次约30g（单手抓一把的量），可降低心脏病患病风险。</span></p><section><span> </span></section><section><section powered-by="gulangu"><section><section powered-by="gulangu"><section><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>0 4 </span></strong> </p></section></section></section></section><section powered-by="gulangu"><p><br /></p></section></section></section></section></section></section><section><p><img src="image/20201014/213778d850205704e45d6085879a69e6_8.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>每天1杯咖啡</strong><strong></strong></span></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span><span>每天1~3杯咖啡或3~6杯茶，不只能让</span><span>人清醒，还可以降低中风和心脏病风险，但喝咖啡不宜过浓过量，过量饮用</span><span>同样有害健康，且对于已经患有心血管疾病的人，不喝为好。</span></span></p><p><br /></p><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>0 5 </span></strong> </p></section></section></section></section><section powered-by="gulangu"><p><br /></p></section><section><p><img src="image/20201014/d5754e7748475a33d5726e8c0be3223a_9.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>开始戒烟戒酒</strong><strong></strong></span></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span>不论多大年龄，都可以从戒烟中获得益处，它可使冠心病总死亡率降低36%左右。另外，虽然有研究表明每天饮用1个标准量的葡萄酒（约114ml）对心脏具有保护作用，但考虑饮酒会增加其他疾病风险，还是不喝最好。</span></p><section><span> </span><br /></section><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>0 6 </span></strong> </p></section></section></section></section><p><br /></p><section><p><img src="image/20201014/6ffe2299b2a960c0906daa3a6f20e463_10.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>每天睡够6~8小时</strong><strong></strong></span></span></p><section><br /></section><p><span><strong><span>解释：</span></strong><strong><span></span></strong><span>睡眠不足（＜5h）或者过长（＞9h），都会增加心血管疾病的发生率，所以要保证每天6至8小时的高质量睡眠，同时规律作息。</span></span></p><p><span> </span></p><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>0 7 </span></strong> </p></section></section></section></section><section powered-by="gulangu"><p><br /></p></section><section><p><img src="image/20201014/779a0eed5809b26cbba0c666ac629fe4_11.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>保持一颗乐观的心</strong><strong></strong></span></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span>乐观开朗、对生活充满希望的人，抗压能力更强，血压水平和胆固醇水平相对较低，患心脏病或中风的风险也会更低。研究发现，快乐程度每多1个等级，患心脏病的几率就减少22%。 </span></p><p><br /></p><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>0 8 </span></strong> </p></section></section></section></section><section powered-by="gulangu"><p><br /></p></section><section><p><img src="image/20201014/efa7c6edba10637d046e190527a180d2_12.png" /></p></section><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>每天称称体重</strong><strong></strong></span></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span><span>超重（BMI*≥24）、内脏脂肪性肥胖（VA**≥100cm</span><sup>2</sup><span> ）或体脂率过高（男性≥25%，女性≥35%）均是心血管疾病的重要危险因素，控制体重在健康范围内可预防高血压、改善脂代谢和血小板功能，是预防心脏病最简单的办法。</span></span></p><section><span> </span><span></span></section><p><span><strong><span>以上身体指标，使用华为智能体脂秤 2 Pro，上秤即知。</span></strong></span></p><p><br /></p><section><span>*BMI=体重（kg）÷身高的平方（㎡）</span></section><section><span>**VA：腹内脂肪面积</span></section><p><span> </span><br /></p><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>0 9 </span></strong> </p></section></section></section></section><section powered-by="gulangu"><p><br /></p></section><p><p><img src="image/20201014/e7bb16439a657aba6d02040a8dfd533e_13.png" /></p></p><p><br /></p><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>学会离开板凳</strong><strong></strong></span></span></p><section><br /></section><p><span><strong><span>解释：</span></strong><strong><span></span></strong><span>久坐不仅会长肉，还会增加心脏病风险，并且这种危害很难通过运动去消除，所以平时工作，每隔30分钟至1小时应尽量站起来动动，更不要贪恋翘二郎腿、盘腿坐和“瘫”坐。</span></span></p><p><br /></p><section powered-by="gulangu"><section><section><section><section><br /></section><section><section><br /></section><section><br /></section><section><br /></section></section></section><section><p> <strong><span>1 0 </span></strong> </p></section></section></section></section><section><br /></section><section><p><img src="image/20201014/1e399aabdde05da9ba36d73db47a0015_14.png" /></p></section><section><br /></section><p><span><strong><span>技巧：</span></strong><strong><span></span></strong><span><strong>每周运动3~5次</strong><strong></strong></span></span></p><p><br /></p><p><span><strong><span>解释：</span></strong><strong><span></span></strong></span><span>每周3~5次低、中等强度的运动，有助于增加心脏功能，改善血管弹性，增强机体对心血管疾病的耐受性，保护心脏。</span></p><p><br /></p><p><span>来源：澎湃新闻、华为运动健康、自我保健</span></p><p><br /></p><section 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发表于 2020-10-14 13:06:48