Mga Kadahilanan ng Peligro sa Sakit sa Puso na Maaari Mong Gawin
Mga Kadahilanan ng Peligro sa Sakit sa Puso na Maaari Mong Gawin
Mga Kadahilanan ng Peligro sa Sakit sa Puso na Maaari Mong Gawin
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Karagdaga<strong>ng</strong> Impormasyon<br />
<stro<strong>ng</strong>>Mga</stro<strong>ng</strong>> <stro<strong>ng</strong>>Kadahila<strong>na</strong>n</stro<strong>ng</strong>> <strong>ng</strong> <strong>Peligro</strong> <strong>sa</strong> <strong>Sakit</strong> <strong>sa</strong> <strong>Puso</strong> <strong>na</strong> <strong>Maaari</strong> Mo<strong>ng</strong> <strong>Gawin</strong><br />
MGA KADAHILANAN<br />
NG PELIGRO<br />
Alta presyon<br />
A<strong>ng</strong> mataas <strong>na</strong> presyon<br />
<strong>ng</strong> dugo (o alta presyon)<br />
ay ti<strong>na</strong>tawag <strong>na</strong> tahimik<br />
<strong>na</strong> mamamatay tao<br />
<strong>sa</strong>pagkat madalas<br />
<strong>na</strong> wala ito<strong>ng</strong> mga<br />
sintomas, <strong>ng</strong>unit<br />
maaari ito<strong>ng</strong> mag<strong>sa</strong>nhi<br />
<strong>ng</strong> <strong>na</strong>pakaseryoso<strong>ng</strong><br />
karamdaman.<br />
Pau<strong>na</strong> <strong>sa</strong> alta presyon<br />
Hindi pa mataas a<strong>ng</strong><br />
presyon <strong>ng</strong> dugo mo,<br />
<strong>ng</strong>unit malama<strong>ng</strong> <strong>na</strong><br />
magkaroon nito <strong>sa</strong><br />
hi<strong>na</strong>harap maliban ku<strong>ng</strong><br />
<strong>na</strong>gamit mo a<strong>ng</strong> mga<br />
malulusog <strong>na</strong> pagbabago<br />
<strong>sa</strong> uri <strong>ng</strong> pamumuhay.<br />
Kolesterol <strong>sa</strong> mataas <strong>na</strong><br />
presyon<br />
A<strong>ng</strong> kolesterol <strong>sa</strong> iyo<strong>ng</strong><br />
mga ugat ay tulad <strong>ng</strong><br />
kalawa<strong>ng</strong> <strong>sa</strong> i<strong>sa</strong><strong>ng</strong> tubo.<br />
Low-density lipoprotein<br />
A<strong>ng</strong> (LDL) ay kilala<br />
rin bila<strong>ng</strong> “ma<strong>sa</strong>ma<strong>ng</strong>”<br />
kolesterol. A<strong>ng</strong> labis<br />
<strong>na</strong> LDL kolesterol ay<br />
maaari<strong>ng</strong> makabara<br />
<strong>sa</strong> iyo<strong>ng</strong> mga ugat,<br />
<strong>na</strong> <strong>na</strong>gpapataas <strong>ng</strong><br />
peligro <strong>ng</strong> <strong>sa</strong>kit <strong>sa</strong><br />
puso at stroke.<br />
High-density<br />
lipoprotein<br />
A<strong>ng</strong> (HDL) ay kilala<br />
bila<strong>ng</strong> “mabuti<strong>ng</strong>”<br />
kolesterol. Inilalayo <strong>ng</strong><br />
HDL a<strong>ng</strong> kolesterol <strong>sa</strong><br />
iyo<strong>ng</strong> mga ugat.<br />
MGA KATOTOHANANG DAPAT MONG MALAMAN GAWIN ANG MGA HAKBANG NA ITO<br />
UPANG MAIWASAN ANG SAKIT SA PUSO<br />
Kapag mataas a<strong>ng</strong> presyon mo <strong>sa</strong> dugo, <strong>na</strong>gtatrabaho<br />
<strong>na</strong><strong>ng</strong> husto a<strong>ng</strong> iyo<strong>ng</strong> puso kay<strong>sa</strong> <strong>sa</strong> dapat nito<strong>ng</strong> gawin<br />
upa<strong>ng</strong> mapaandar a<strong>ng</strong> dugo <strong>sa</strong> lahat <strong>ng</strong> mga bahagi <strong>ng</strong><br />
katawan. Ku<strong>ng</strong> hindi magagamot, maaari<strong>ng</strong> humanto<strong>ng</strong><br />
<strong>sa</strong> stroke a<strong>ng</strong> mataas <strong>na</strong> presyon <strong>ng</strong> dugo (atake <strong>sa</strong><br />
utak), atake <strong>sa</strong> puso, mga problema <strong>sa</strong> mata at bato, at<br />
pagkamatay.<br />
Suriin a<strong>ng</strong> mga bila<strong>ng</strong> <strong>ng</strong> iyo<strong>ng</strong> presyon <strong>sa</strong><br />
dugo (mmHg*):<br />
Antas Systolic Diastolic<br />
Normal<br />
Pau<strong>na</strong><strong>ng</strong> alta<br />
Presyon<br />
Mataas <strong>na</strong> Presyon<br />
*Millimetro <strong>ng</strong> mercury<br />
Mas mababa<br />
<strong>sa</strong> 120<br />
120–139 80–89<br />
140 o mas<br />
mataas<br />
Mas mababa<br />
<strong>sa</strong> 80<br />
90 o mas<br />
mataas<br />
Suriin a<strong>ng</strong> bila<strong>ng</strong> <strong>ng</strong> iyo<strong>ng</strong> kabuua<strong>ng</strong> kolesterol <strong>sa</strong><br />
dugo (mg/dL*):<br />
Ka<strong>na</strong>is-<strong>na</strong>is Mas mababa <strong>sa</strong> 200<br />
Mataas <strong>na</strong> ha<strong>ng</strong>ga<strong>na</strong>n 200–239<br />
Mataas 240 o mas mataas<br />
Suriin a<strong>ng</strong> bila<strong>ng</strong>** <strong>ng</strong> iyo<strong>ng</strong> LDL kolesterol<br />
(mg/dL):<br />
Ka<strong>na</strong>is-<strong>na</strong>is Mas mababa <strong>sa</strong> 100<br />
Malapit <strong>sa</strong> Ka<strong>na</strong>is-<strong>na</strong>is/ 100–129<br />
Mataas <strong>sa</strong> Ka<strong>na</strong>is-<strong>na</strong>is<br />
Mataas <strong>na</strong> ha<strong>ng</strong>ga<strong>na</strong>n<br />
130–159<br />
Mataas 160 o mas mataas<br />
*Milligramo <strong>sa</strong> bawat deciliter<br />
† A<strong>ng</strong> layunin <strong>sa</strong> LDL kolesterol ay magkakaiba para <strong>sa</strong><br />
bawat i<strong>sa</strong>. <strong>Maaari</strong><strong>ng</strong> makatulo<strong>ng</strong> a<strong>ng</strong> iyoo<strong>ng</strong> duktor <strong>sa</strong><br />
pagtatakda mo <strong>ng</strong> iyo<strong>ng</strong> layunin <strong>sa</strong> LDL.<br />
• Suriin a<strong>ng</strong> iyo<strong>ng</strong> presyon <strong>ng</strong> dugo<br />
min<strong>sa</strong>n <strong>sa</strong> i<strong>sa</strong><strong>ng</strong> taon. Suriin ito <strong>na</strong><strong>ng</strong><br />
mas madalas ku<strong>ng</strong> mayroon ka<strong>ng</strong> mataas<br />
<strong>na</strong> presyon <strong>ng</strong> dugo.<br />
• Maglayon <strong>ng</strong> i<strong>sa</strong><strong>ng</strong> malusog <strong>na</strong> timba<strong>ng</strong>.<br />
• Magi<strong>ng</strong> aktibo<strong>ng</strong> pisikal <strong>sa</strong> mga<br />
<strong>na</strong>kararami<strong>ng</strong> araw.<br />
• Pumili at maghanda <strong>ng</strong> mga pagkai<strong>ng</strong><br />
kaunti a<strong>ng</strong> asin at sodium.<br />
• Kumain <strong>ng</strong> mas marami<strong>ng</strong> mga<br />
prutas, gulay, at low-fat <strong>na</strong> mga<br />
produkto<strong>ng</strong> dairy.<br />
• Ku<strong>ng</strong> umiinom ka <strong>ng</strong> alcohol, gawin a<strong>ng</strong><br />
gayon <strong>na</strong><strong>ng</strong> katamtaman.<br />
• Ku<strong>ng</strong> binigyan ka <strong>ng</strong> iyo<strong>ng</strong> duktor <strong>ng</strong><br />
gamot para <strong>sa</strong> presyon <strong>ng</strong> dugo, inumin<br />
ito <strong>sa</strong> paraa<strong>ng</strong> si<strong>na</strong>bi <strong>sa</strong> iyo <strong>ng</strong> duktor.<br />
• Kumuha <strong>ng</strong> pagsusuri <strong>sa</strong> dugo<strong>ng</strong> ti<strong>na</strong>wag<br />
<strong>na</strong> i<strong>sa</strong><strong>ng</strong> lipid profile <strong>sa</strong> opisi<strong>na</strong> <strong>ng</strong><br />
iyo<strong>ng</strong> duktor. A<strong>ng</strong> pagsusuri<strong>ng</strong> ito ay<br />
sumusukat <strong>ng</strong> lahat <strong>ng</strong> mga antas <strong>ng</strong><br />
kolesterol (kabuuan, LDL, at HDL) at<br />
mga triglyceride.<br />
• Ipasuri a<strong>ng</strong> mga antas <strong>ng</strong> iyo<strong>ng</strong><br />
kolesterol <strong>sa</strong> dugo tuwi<strong>ng</strong> 5 taon<br />
ku<strong>ng</strong> ikaw ay <strong>na</strong><strong>sa</strong> gula<strong>ng</strong> <strong>na</strong> 20 o<br />
mas matanda.<br />
• Alamin ku<strong>ng</strong> ano a<strong>ng</strong> kahulugan <strong>ng</strong> mga<br />
bila<strong>ng</strong> <strong>ng</strong> iyo<strong>ng</strong> kolesterol. Ku<strong>ng</strong> mataas<br />
a<strong>ng</strong> mga ito, tanu<strong>ng</strong>in a<strong>ng</strong> iyo<strong>ng</strong> duktor<br />
ku<strong>ng</strong> paano pababain a<strong>ng</strong> mga ito.<br />
• Pumili <strong>ng</strong> mga pagkai<strong>ng</strong> mas mababa <strong>sa</strong><br />
<strong>sa</strong>turated fat, trans fat, at kolesterol.<br />
• Maglayon <strong>ng</strong> i<strong>sa</strong><strong>ng</strong> malusog <strong>na</strong> timba<strong>ng</strong>.<br />
• Magi<strong>ng</strong> aktibo<strong>ng</strong> pisikal.<br />
I<strong>sa</strong>gawa a<strong>ng</strong> iba<strong>ng</strong> mga hakba<strong>ng</strong> <strong>na</strong> ito<br />
upa<strong>ng</strong> makontrol a<strong>ng</strong> triglycerides:<br />
• Limitahan a<strong>ng</strong> kendi, matatamis, regular<br />
<strong>na</strong> soda, inumi<strong>ng</strong> pritas, at iba pa<strong>ng</strong> mga<br />
inumi<strong>ng</strong> mataas <strong>sa</strong> asukal.<br />
• Iwa<strong>sa</strong>n a<strong>ng</strong> paninigarilyo at alcohol.<br />
Nagpapataas <strong>ng</strong> triglycerides a<strong>ng</strong><br />
paninigarilyo at <strong>na</strong>gpapababa <strong>ng</strong> HDL<br />
kolesterol. A<strong>ng</strong> labis <strong>na</strong> alcohol ay<br />
<strong>na</strong>gpapataas din <strong>ng</strong> triglycerides.<br />
Session 1. Knowledge Is Power: Know Your Risk for Heart Disease<br />
19
Karagdaga<strong>ng</strong> Impormasyon<br />
<stro<strong>ng</strong>>Mga</stro<strong>ng</strong>> <stro<strong>ng</strong>>Kadahila<strong>na</strong>n</stro<strong>ng</strong>> <strong>ng</strong> <strong>Peligro</strong> <strong>sa</strong> <strong>Sakit</strong> <strong>sa</strong> <strong>Puso</strong> <strong>na</strong> <strong>Maaari</strong> Mo<strong>ng</strong> <strong>Gawin</strong><br />
MGA KADAHILANAN NG<br />
PELIGRO<br />
Labis <strong>sa</strong> timba<strong>ng</strong>/Sobra<strong>ng</strong><br />
katabaan<br />
Na<strong>ng</strong>yayari a<strong>ng</strong> paglabis <strong>sa</strong><br />
timba<strong>ng</strong>/sobra<strong>ng</strong> katabaan<br />
kapag a<strong>ng</strong> labis <strong>na</strong> taba ay<br />
<strong>na</strong>ipon <strong>sa</strong> iyo<strong>ng</strong> katawan.<br />
Di<strong>na</strong>dagdagan nito a<strong>ng</strong> iyo<strong>ng</strong><br />
peligro <strong>sa</strong> pagkakaroon <strong>ng</strong><br />
mataas <strong>na</strong> presyon <strong>ng</strong> dugo,<br />
kolesterol <strong>sa</strong> mataas <strong>na</strong><br />
presyon <strong>ng</strong> dugo, <strong>sa</strong>kit <strong>sa</strong><br />
puso, stroke, at diyabetis.<br />
Diyabetis<br />
Kapag mataas a<strong>ng</strong> asukal <strong>sa</strong><br />
katawan, hindi magagamit <strong>ng</strong><br />
iyo<strong>ng</strong> katawan a<strong>ng</strong> pagkain<br />
<strong>sa</strong> lakas.<br />
Pau<strong>na</strong><strong>ng</strong> diyabetis<br />
A<strong>ng</strong> pau<strong>na</strong><strong>ng</strong> diyabetis ay<br />
kapag a<strong>ng</strong> mga antas <strong>ng</strong><br />
asukal <strong>sa</strong> dugo ay mas mataas<br />
<strong>sa</strong> normal, <strong>ng</strong>unit hindi pa<br />
rin <strong>sa</strong>pat <strong>na</strong> mataas upa<strong>ng</strong><br />
masuri bila<strong>ng</strong> diyabetis. A<strong>ng</strong><br />
mga tao<strong>ng</strong> may pau<strong>na</strong><strong>ng</strong><br />
diyabetis ay <strong>na</strong><strong>sa</strong> mas mataas<br />
<strong>na</strong> peligro <strong>ng</strong> karamdaman <strong>sa</strong><br />
cardiovascular.<br />
MGA KATOTOHANANG DAPAT MONG MALAMAN GAWIN ANG MGA HAKBANG NA ITO<br />
UPANG MAIWASAN ANG SAKIT SA PUSO<br />
--------------------------<br />
Suriin a<strong>ng</strong> bila<strong>ng</strong> <strong>ng</strong> iyo<strong>ng</strong> HDL kolesterol (mg/dL):<br />
<stro<strong>ng</strong>>Mga</stro<strong>ng</strong>> antas <strong>ng</strong> HDL <strong>ng</strong> 60 mg/dL o mas mataas ay<br />
makakatulo<strong>ng</strong> <strong>na</strong> babaan a<strong>ng</strong> iyo<strong>ng</strong> peligro <strong>sa</strong> <strong>sa</strong>kit <strong>sa</strong><br />
puso. A<strong>ng</strong> mga antas <strong>ng</strong> HDL <strong>na</strong> mas mababa <strong>sa</strong> 40<br />
mg/dL ay i<strong>sa</strong><strong>ng</strong> pa<strong>ng</strong>u<strong>na</strong>hi<strong>ng</strong> kadahila<strong>na</strong>n <strong>ng</strong> peligro<br />
para <strong>sa</strong> <strong>sa</strong>kit <strong>sa</strong> puso.<br />
--------------------------<br />
Suriin a<strong>ng</strong> iyo<strong>ng</strong> antas <strong>ng</strong> triglyceride (mg/dL):<br />
A<strong>ng</strong> i<strong>sa</strong><strong>ng</strong> normal <strong>na</strong> antas <strong>ng</strong> triglyceride ay mas<br />
mababa <strong>sa</strong> 150.<br />
Suriin a<strong>ng</strong> iyo<strong>ng</strong> index <strong>sa</strong> bigat <strong>ng</strong> katawan (body<br />
mass index [BMI]) at sukat <strong>ng</strong> baywa<strong>ng</strong>:<br />
Kategorya BMI<br />
Kula<strong>ng</strong> <strong>sa</strong> timba<strong>ng</strong> 23.0 kg/m2) at sobra <strong>sa</strong> katabaan (>25.0 kg/<br />
m2) <strong>sa</strong> rehiyo<strong>ng</strong> Asya-Pasipiko ay mas mababa<br />
kay<strong>sa</strong> <strong>sa</strong> mga ka<strong>sa</strong>lukuya<strong>ng</strong> pamantayan (<stro<strong>ng</strong>>Mga</stro<strong>ng</strong>><br />
Tagubilin Pa<strong>ng</strong>klinika <strong>sa</strong> Pagkakakilala, Pagsusuri,<br />
at Paggamot <strong>ng</strong> Labis <strong>sa</strong> Timba<strong>ng</strong> at Sobra <strong>sa</strong><br />
Katabaan <strong>sa</strong> <stro<strong>ng</strong>>Mga</stro<strong>ng</strong>> Na<strong>sa</strong> Husto<strong>ng</strong> Gula<strong>ng</strong>).<br />
• A<strong>ng</strong> diyabetis ay seryoso. <strong>Maaari</strong><strong>ng</strong> hindi<br />
mo alam <strong>na</strong> mayroon ka nito. <strong>Maaari</strong> ito<strong>ng</strong><br />
humanto<strong>ng</strong> <strong>sa</strong> mga atake <strong>sa</strong> puso, pagkabulag,<br />
pagkaputol <strong>ng</strong> paa, at <strong>sa</strong>kit <strong>sa</strong> bato.<br />
• A<strong>ng</strong> pagigi<strong>ng</strong> labis <strong>sa</strong> timba<strong>ng</strong> ay i<strong>sa</strong><strong>ng</strong><br />
pa<strong>ng</strong>u<strong>na</strong>hi<strong>ng</strong> kadahila<strong>na</strong>n <strong>sa</strong> peligro para <strong>sa</strong> 2 uri<br />
<strong>ng</strong> diyabetis.<br />
• A<strong>ng</strong> mga Filipino American ay <strong>na</strong><strong>sa</strong> mas mataas<br />
<strong>na</strong> peligro para <strong>sa</strong> 2 uri <strong>ng</strong> diyabetis kay<strong>sa</strong> <strong>sa</strong><br />
populasyo<strong>ng</strong> hindi pa<strong>ng</strong>-Hispaniko<strong>ng</strong> Caucasian.<br />
• Sukatin a<strong>ng</strong> iyo<strong>ng</strong> BMI at baywtuwi<strong>ng</strong><br />
2 taon, o mas madalas ku<strong>ng</strong><br />
inirerekumanda ito <strong>ng</strong> duktor.<br />
• Maglayon <strong>ng</strong> i<strong>sa</strong><strong>ng</strong> malusog <strong>na</strong> timba<strong>ng</strong>.<br />
Subuka<strong>ng</strong> huwag magdagdag <strong>ng</strong><br />
timba<strong>ng</strong>.<br />
• Ku<strong>ng</strong> labis ka <strong>sa</strong> timba<strong>ng</strong>, subuka<strong>ng</strong><br />
magbawas <strong>ng</strong> timba<strong>ng</strong> <strong>na</strong><strong>ng</strong> dahandahan.<br />
Magbawas <strong>ng</strong> 1 ha<strong>ng</strong>ga<strong>ng</strong> <strong>sa</strong> 2<br />
libra (0.45 kg ha<strong>ng</strong>ga<strong>ng</strong> <strong>sa</strong> 0.91 kg) <strong>sa</strong><br />
i<strong>sa</strong><strong>ng</strong> li<strong>ng</strong>go.<br />
• Kumain <strong>ng</strong> mas maliit <strong>na</strong> mga takal<br />
at magi<strong>ng</strong> aktibo<strong>ng</strong> pisikal <strong>na</strong><strong>ng</strong> hindi<br />
bababa <strong>sa</strong> 60 minuto araw-araw.<br />
• Alamin ku<strong>ng</strong> mayroon ka<strong>ng</strong> diyabetis.<br />
• Ipasuri a<strong>ng</strong> antas <strong>ng</strong> iyo<strong>ng</strong> asukal<br />
<strong>sa</strong> dugo (asukal <strong>sa</strong> dugo) <strong>na</strong><strong>ng</strong> hindi<br />
bababa <strong>sa</strong> min<strong>sa</strong>n tuwi<strong>ng</strong> 3 taon, simula<br />
<strong>sa</strong> gula<strong>ng</strong> <strong>na</strong> 45. Dapat ka<strong>ng</strong> masuri<br />
<strong>na</strong><strong>ng</strong> mas maaga at mas madalas ku<strong>ng</strong><br />
<strong>na</strong><strong>sa</strong> peligro ka <strong>ng</strong> diyabetis.<br />
20 Healthy Heart, Healthy Family: A Community Health Worker’s Manual for the Filipino Community
Karagdaga<strong>ng</strong> Impormasyon<br />
<stro<strong>ng</strong>>Mga</stro<strong>ng</strong>> <stro<strong>ng</strong>>Kadahila<strong>na</strong>n</stro<strong>ng</strong>> <strong>ng</strong> <strong>Peligro</strong> <strong>sa</strong> <strong>Sakit</strong> <strong>sa</strong> <strong>Puso</strong> <strong>na</strong> <strong>Maaari</strong> Mo<strong>ng</strong> <strong>Gawin</strong><br />
MGA KADAHILANAN<br />
NG PELIGRO<br />
Pagigi<strong>ng</strong> hindi aktibo<strong>ng</strong><br />
pisikal<br />
A<strong>ng</strong> pagigi<strong>ng</strong> hindi<br />
aktibo<strong>ng</strong> pisikal ay<br />
maaari<strong>ng</strong> magdoble<br />
<strong>ng</strong> iyo<strong>ng</strong> t<strong>sa</strong>n<strong>sa</strong><br />
<strong>ng</strong> pagkakaroon <strong>ng</strong> <strong>sa</strong>kit<br />
<strong>sa</strong> puso at maaari<strong>ng</strong><br />
makabawas <strong>ng</strong> taon <strong>ng</strong><br />
iyo<strong>ng</strong> buhay.<br />
Paninigarilyo<br />
Inilalagay mo <strong>sa</strong> peligro<br />
a<strong>ng</strong> kalusugan mo at <strong>ng</strong><br />
iyo<strong>ng</strong> pamilya kapag<br />
<strong>na</strong>gsigarilyo ka.<br />
MGA KATOTOHANANG DAPAT MONG MALAMAN GAWIN ANG MGA HAKBANG NA ITO<br />
UPANG MAIWASAN ANG SAKIT SA PUSO<br />
• A<strong>ng</strong> mga <strong>na</strong><strong>sa</strong> husto<strong>ng</strong> gula<strong>ng</strong> ay dapat <strong>na</strong> gumawa<br />
<strong>na</strong><strong>ng</strong> hindi bababa <strong>sa</strong> 30 minuto <strong>ng</strong> katamtama<strong>ng</strong><br />
aktibidad <strong>na</strong> pisikal <strong>sa</strong> <strong>na</strong>kararami<strong>ng</strong> mga araw,<br />
<strong>na</strong>rarapat araw-araw <strong>sa</strong> i<strong>sa</strong><strong>ng</strong> li<strong>ng</strong>go.<br />
• Marami<strong>ng</strong> mga <strong>na</strong><strong>sa</strong> husto<strong>ng</strong> gula<strong>ng</strong> a<strong>ng</strong><br />
<strong>na</strong><strong>ng</strong>a<strong>ng</strong>aila<strong>ng</strong>an <strong>ng</strong> 60 minuto <strong>ng</strong> katamtama<strong>ng</strong><br />
(katamtama<strong>ng</strong> antas) <strong>sa</strong> matitindi<strong>ng</strong> (mataas <strong>na</strong><br />
antas) aktibidad <strong>sa</strong> mga <strong>na</strong>kararami<strong>ng</strong> araw—dapat<br />
araw-araw—<strong>ng</strong> li<strong>ng</strong>go, upa<strong>ng</strong> maiwa<strong>sa</strong>n a<strong>ng</strong> hindi<br />
malusog <strong>na</strong> pagdaragdag <strong>ng</strong> timba<strong>ng</strong>.<br />
• A<strong>ng</strong> mga <strong>na</strong><strong>sa</strong> husto<strong>ng</strong> gula<strong>ng</strong> <strong>na</strong> dati<strong>ng</strong> labis <strong>sa</strong><br />
timba<strong>ng</strong> ay <strong>na</strong><strong>ng</strong>a<strong>ng</strong>aila<strong>ng</strong>an <strong>ng</strong> 60 ha<strong>ng</strong>ga<strong>ng</strong> 90<br />
minuto <strong>ng</strong> katamtama<strong>ng</strong> pisikal <strong>na</strong> aktibidad arawaraw<br />
upa<strong>ng</strong> maiwa<strong>sa</strong>n a<strong>ng</strong> muli<strong>ng</strong> pagdaragdag <strong>ng</strong><br />
timba<strong>ng</strong>.<br />
• A<strong>ng</strong> mga bata at tinedyer ay <strong>na</strong><strong>ng</strong>a<strong>ng</strong>aila<strong>ng</strong>an <strong>na</strong><strong>ng</strong><br />
hindi bababa <strong>sa</strong> 60 minuto <strong>ng</strong> katamtaman ha<strong>ng</strong>ga<strong>ng</strong><br />
<strong>sa</strong> matitindi<strong>ng</strong> pisikal <strong>na</strong> aktibidad <strong>sa</strong> <strong>na</strong>kararami<strong>ng</strong><br />
mga araw.<br />
• A<strong>ng</strong> paninigarilyo ay <strong>na</strong>kaka-addict. Nakaka<strong>sa</strong>ma<br />
ito <strong>sa</strong> iyo<strong>ng</strong> puso at mga baga. <strong>Maaari</strong> nito<strong>ng</strong> taa<strong>sa</strong>n<br />
a<strong>ng</strong> iyo<strong>ng</strong> presyon <strong>ng</strong> dugo at cholesterol <strong>sa</strong> dugo at<br />
a<strong>ng</strong> mga iba pa <strong>sa</strong> paligid mo.<br />
• Ma<strong>na</strong>tili<strong>ng</strong> aktibo. <strong>Maaari</strong> ka<strong>ng</strong><br />
makabuo <strong>ng</strong> ha<strong>ng</strong>ga<strong>ng</strong> <strong>sa</strong> 60 minuto <strong>ng</strong><br />
ehersisyo <strong>sa</strong> bawat araw <strong>sa</strong> pamamagitan<br />
<strong>ng</strong> pagigi<strong>ng</strong> aktibo <strong>na</strong><strong>ng</strong> 20 minuto<br />
tatlo<strong>ng</strong> beses i<strong>sa</strong><strong>ng</strong> araw.<br />
• Subuka<strong>ng</strong> maglakad, mag<strong>sa</strong>yaw, o<br />
maglaro <strong>ng</strong> basketball.<br />
• Tumigil <strong>na</strong> <strong>ng</strong>ayon <strong>sa</strong> paninigarilyo, o<br />
dahan-daha<strong>ng</strong> itigil a<strong>ng</strong> paninigarilyo.<br />
• Ku<strong>ng</strong> hindi mo maitigil <strong>sa</strong> u<strong>na</strong><strong>ng</strong><br />
pagkakataon, lagi<strong>ng</strong> subukin.<br />
• Ku<strong>ng</strong> hindi ka <strong>na</strong>ninigarilyo, huwag<br />
magsimula.<br />
Session 1. Knowledge Is Power: Know Your Risk for Heart Disease<br />
21
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