保健 - 第95期 - page 9

9
疾病防治
˥ʷΥيd̥ࠅ ࠮͜ʔཀඎdɓছϞू਄ੰf
△鍛煉。జѓ‘तйܸ̈dڐ ϋԸdᎇഹ͛ପɢ˥
๟ٙ౤৷dɛ ࡁ ٙ᜗ɢ ݺ ਗ൳Ը൳ˇfҢ਷ɘ ࡈ ޲
ආБٙʕ਷਄ੰձᐄቮሜ ݟ ٙഐ؈ ᜑͪd 18Ї 55 ๋
֢͏᜗ɢ ݺ ਗ˴ࠅ Ը๕׵ᔖุ ݺ ਗձ࢕ਕ௶ਗdৰ
;ඝࣛٙ᜗ɢ ݺ ਗଫϞᄣ̮̋dՉ˼Җόٙ᜗ɢ ݺ
ਗѩяɨࠥᒈැf̤ኽሜ ݟ dҢ਷຾੬ਞ̋᜗ԃᒦ
๪ٙɛᅰˢԷසމ 28.2%fɛ݊৷ॴਗ يd¨৷ॴਗ
ي ©̉ତɓࡈ¨ਗ©οdఱ݊Ⴍdცݺࠅਗfݺ ਗdவ
㛪ܸٙ݊ᒦ๪fӊ˂ פࣛගՑ܃̮ ݺਗ 40ʱᙒ˸ɪd
࿔ൺe͂ࣃeਂ዁e౳Ӊe༪ႀeே̙˸fЇˇᏐ
٤פ༈ ਄ӉБԐ 40ʱᙒfӊ˂ӉБ̒ʃࣛ˸ɪd̙
ҪːᛔषٙΚᎈࠥЭ30% f਺ܵӊ˂౳Ӊٙɛd࿁Չ
˼ ڭ਄ ݺਗஷ੬ɰঐ੄ܵʘ˸ ܩiˀʘdӚ౳Ӊ୦࿕
ٙɛd࿁Չ˼ڭ ਄ݺ ਗɰึ༰ᕦ኶fᒦ๪൮ί਺ܵd
ೌሞ˂ं ܣ ჿᅵdேးඎ̘̈ ݺ ਗfৗ;٫̙˸ӊ
˂ၾ؃ʾཥ༑޴ߒd޴ʝߒ֛ࣛගήᓃdʔԈʔ౳d
ɓৎݺ ਗdɰ̙˸ৎՑʝ޴ຖڮٙЪ͜f
△戒煙限酒。 ኽሜ ݟ dͦۃ Ң਷ 15๋˸ɪ๧͏Ϟ 3.5
ᄂd஗ਗі๧٫ 5.4ᄂf๧ʕўϞϞ يݭሯ̵̚ɕʊ
຾ɛɛޫٝdவ㛪ఱʔεႭəfෘৢ٫Ⴍ¨ৢ݊ᔋ࠮
ၚ©dৢ͉Ը݊λ؇Гdఀεəɰೌू਄ੰd༸ଣɽ
࢕ɰ׼ͣf ܔ ᙄӊ˂ఀɓ؎໧ൃৢ א ਭৢf޼Ӻ޴
ᘱ೯ତdဈৢʔ ب ٙɛጩઃːᛔषٙΚᎈdˢ૵ྒྷ
؎ʕي ٙɛ৷ࠅiৢఀ੻ ܘ ʰٙɛdැ̀Νࣛ ࠅ Φ
ආһεٙɨৢൄуɽ௡ɽЂdই ٴ ᙲɝᘌࠠ൴ᅺd
ʔසːᛔष೯षٙΚᎈᄣ̋ədᒔˢ༰࢙׸ጩઃᐖ
सfཀඎභৢd࢔ஈ฽ɽfՉྼdʔ၍ʡჿৢdቇ
ඎභ͜ே࿁ਗএϞλஈf
△堅果。ӊ˂Φɧɤд਺ ؈ f਺؈ ̙ᄣ̋৷੗ ܓ ই
ஐͣᑔոቐ€ HDLdɰ၈¨λ©ᑔոቐdಯˇفसd
Ԩ࿁ːᛔϞλஈi ࡈ ʕࡡΪdЇʦᒔ͊޼Ӻ̈Ըf
਺ ؈ўϞ਄ੰٙ Omega-3ই ٴაeஐͣሯձᜄၪd࠮
͜ ੬ڢ˙ ک fʔ̋᜾ٙอᒻ਺ ؈ ɽேϞू਄ੰiซ
ࠅ ਺ ؈ ̙ɹԬd̙Ա ࡈ ɛɹբሜଣdԷν ߡ ࣹd̙
Ҫ̘ಠ ߡ ࣹ׳ආटᇌ㛪d͜ᙲˤ180 ܓ ट ߒ 9ʱᙒf
வᅵሜଣdఱʔึପ͛Ϟ࢔ٙই ٴd˸ʿί ގذ࠮
ۜʕ੬Ԉٙߧ ᐖي ˯ଖ。ᶶഃf
△潔牙。 ڭ ܵɹഢሊ͛dӊ˂ϘૉՏ˫d຾੬͜˫
ᇞᆎ˫f̙ᒒе˫մषdਖ਼࢕೯ତdɽ௅ʱɛேׁ
ଫəɹഢሊ͛Չྼၾਗএ਄ੰࢹࢹ޴ᗫd஢ε˫մ
षषഽ̙˸ஷཀА૰သீՑːᛔdˏৎːᛔषf̍
ܼ ݴ Ցːᛔձ׌ኜ֜ٙА૰dɰၾͤᇮ̈ତᆴ७Ϟ
ᗫfᔼኪ޼Ӻᗇྼdίᕦਗ೯ف ٙ˫մଡ଼ᔌʕdπ
ίɽඎٙࠧᚆˤ௕׌૖ഽձ૞Җᑮૅ᜗dவՇ၇ฆ
͛ ي ̙ପ͛९ݭdԨᎇ˫մА၍ආɝА૰dίА၍
ʕҖϓʃٙАࣼfν؈ ːᛔਗএА၍೷ʷद॥dʃ
Аࣼఱึ෬෦А၍dˏৎːഏ೨ձːЄ૚෦f˫़
ˏ೯ːЄ૚෦٫ίᑗґɪʊϞεԷd˫षॆٙცࠅ
ʿࣛطᐕf߅ኪ࢕೯ତjɛٙէᘍݺ ਗϞሜືː໘А
ݴඎٙЪ͜dˈՉ݊էᘍ೷يࣛdːᛔરАඎᄣ̋d
໘Аݴඎ̙ᄣ̋20%̸̛f
How Does One Prevent the “No. 1 Killer Disease” in China?
Our No. 1 killer disease is heart brain blood vessel disease, with a death toll of 3.5 million/year. Prevention is the best strategy to
overcome this tremendous problem: high blood pressure, smoking, high cholesterol, diabetes, overweight, lack of physical exercises
and poorly balanced diets are the 7 main factors. Have a psychologically well balanced mentality. Control your blood pressure to
approximately 115/75. Note your blood cholesterol: maintaining your “good cholesterol” (HDL) is more important than lowering your
“bad cholesterol” (LDL): take regular exercises; have less saturated fat (beef, pork, milk products, palm oil, coconut oil); avoid trans
fat (present in bread, biscuits, potato chips, French fries and salad dressings). Take more fruits and vegetables, preferably 8 kinds per
day. Take less sugary food: as our Country already has 100 million diabetics! Have regular physical exercises: even walking for 30 min/
day helps to lower heart diseases by 30%. Abstain from smoking and drinking. Take about 30 g of non-salted nuts: increase HDL. Keep
best dental hygiene: gingivitis may have direct effect on heart diseases.