Lo stile di vita come prevenzione

Lo stile di vita come prevenzione
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La prevenzione passa dalla tavola… e non solo: lo stile di vita per proteggerci dalle malattie cardiovascolari
Per proteggere la nostra salute cardiovascolare, la prima regola è la prevenzione. Che passa in primis da uno stile di vita sano ed equilibrato.

Un corpo sano è in movimento: attività fisica
Svolgere regolare attività fisica è fondamentale per mantenere il corpo in forma, bruciare i grassi in eccesso e mantenere quindi sotto controllo anche i livelli di colesterolo, sia HDL che LDL.

L’attività fisica può infatti aiutare ad aumentare il colesterolo HDL, quello buono, e a ridurre quello cattivo, il colesterolo LDL.

Secondo l’OMS, l’Organizzazione mondiale della Sanità, è necessario praticare almeno 150 minuti di attività fisica moderata a settimana.

Per “attività fisica” si intende qualunque movimento del nostro corpo prodotto dai muscoli che utilizza energia: questa definizione comprende lo sport, l’esercizio fisico e altre attività come giocare, camminare, dedicarsi ai lavori domestici o al giardinaggio.

Ma cosa significa attività fisica moderata? Con queste parole si intende “quanto duramente una persona lavora per svolgere l’attività”. Naturalmente, l’intensità dell’esercizio fisico varia da persona a persona, a seconda del livello di forma fisica di ognuno.

Per combattere il colesterolo, la tipologia di esercizio più efficace è quello aerobico, come per esempio il nuoto, la corsa o il ciclismo. Fondamentale è cercare di svolgere queste attività senza mai far aumentare troppo la frequenza cardiaca.

Un’alimentazione sana può ridurre il colesterolo nel sangue fra il 5% e il 10%, diminuendo così il rischio di sviluppare una malattia cardiovascolare?
Sì, ma quali alimenti consumare?
La prima regola è senza dubbio aumentare il consumo di frutta e verdura: secondo l’OMS, ognuno dovrebbe mangiare almeno 5 porzioni di frutta e verdura ogni giorno.

Oltre alle verdure, ecco una lista di alimenti “buoni”, che non dovrebbero mai mancare sulla nostra tavola, e che possono aiutarci a ridurre il colesterolo LDL e ad aumentare quello HDL:

Alimenti buoni:

  • olive
  • avocado
  • frutta secca, tra cui per esempio noci o semi di lino
  • olii di origine vegetale
  • pesce grasso, come per esempio salmone, sgombro, aringa, tonno e acciughe
    crostacei, come gamberetti, aragosta e astice.

I cibi che sarebbe meglio evitare, invece, sono:

  • zuccheri
  • carne rossa
  • burro e formaggi
  • carne grassa
  • insaccati
  • margarine e alcuni prodotti da forno o cibi processati
  • alcool.
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    دستگاه سندبلاست در طراحی‌ها و اندازه‌های مختلفی تولید می‌شود.

    برخی از این دستگاه‌ها برای استفاده صنعتی و برخی دیگر برای استفاده خانگی و کارهای
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    دستگاه سندبلاست عموماً شامل یک تنظیم کننده فشار، یک مخزن برای جمع آوری ذرات پاشیده شده، یک نازل پاشنده ذرات و یک سیستم جمع آوری گرد و غبار است.
    همچنین، برای افزایش کارایی و کاهش هزینه‌ها، برخی از
    دستگاه‌های سندبلاست با سیستم
    خنک کننده و جداسازی آب و روغن مجهز شده‌اند.

    این دستگاه ها به دلیل کارایی و قابلیت استفاده
    در صنایع مختلف، برای پاکسازی و تمیز کردن سطوح فلزی و غیرفلزی، حذف رنگ‌های قدیمی و آلودگی‌های سطحی و
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    مفید واقع می‌شود.

    سندبلاست ها به کمپرسور سندبلاست نیز نیاز
    دارند زیرا در فرایند سندبلاست، دستگاه با استفاده از فشار بالای هوا و ذرات سخت، سطح مورد نظر
    را پاکسازی می‌کند. این فشار هوا معمولاً با استفاده از کمپرسورهای قوی و با ظرفیت بالا تأمین می‌شود.

    دستگاه سندبلاست برای پاکسازی سطوح فلزی و غیرفلزی استفاده می‌شود و در بسیاری از صنایع مانند خودروسازی، صنایع هوا و فضا، ساختمان‌سازی،
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    همچنین، در صنایعی که نیاز به پاکسازی و تمیز کردن سطوحی همچون
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    سندبلاست ها معمولاً در دو نوع دستی و اتوماتیک
    تولید می‌شود. در دستگاه سندبلاست دستی، کارگر باید دستگاه را
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    کند. در دستگاه سندبلاست اتوماتیک، سطح
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    پاکسازی می‌شود و کارگر نیازی به حمل دستگاه
    ندارد.

    برای استفاده از دستگاه سندبلاست، ابتدا باید سطح مورد نظر را آماده کرد و از هر نوع ذرات سخت و آلودگی پاک کرد.
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    همچنین، برای استفاده بهینه از دستگاه سندبلاست، باید توجه داشت که نوع ذرات پاشیده شده، فشار
    هوا و فاصله بین نازل پاشنده و سطح مورد نظر باید به درستی تنظیم شوند.
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