▍護心小撇步 想要保護心臟健康嗎？ 傳授護心方式，讓心臟更強壯、更有力！ •飲食均衡:少油、少鹽、少糖，保持清淡飲食。 •規律運動:每週至少運動150分鐘，保持活力。 •維持健康腰圍:男性<90cm，女性<80cm。 •減菸節酒:遠離菸害，避免過量飲酒。 •適當睡眠:每天要睡足7-9小時，讓身體好好休息。 養成這些 好習慣能夠有效降低壞膽固醇及三酸甘油酯，並且 增加好膽固醇幫你清理血管，遠離心血管疾病！ 英文版 ▍Heart health tips In order to ensure a strongand healthy heart observe the following: •Balanced diet:Cut down on oil, salt, sugar and maintain a light diet. •Regular exercise:Exercise a minimum of 150 minutes per week and remain active. •Maintain a healthy waistline:Men <90cm Women <80cm •Reduce smoking and alcohol consumption:Stop smoking and avoid drinking excessively. •Adequate sleep:A minimum of 7-9 hours per day, so your body can rest properly. Cultivating these good habits can help reduce bad cholesterol and triglycerides, while increasing good cholesterol and helping to cleanse your blood vessels, ensuring you avoid cardiovascular disease. 印尼文版 ▍Langkah kecil melindungi jantung Ingin menjaga kesehatan jantung? Mengajarkan cara melindungi jantung agar jantung semakin kuat dan semakin bertenaga! •Pola makan:Kurangi minyak, kurangi garam, kurangi gula, tetap menjaga makan makanan yang sehat •Olahraga rutin:Berolahraga setidaknya 150 menit perminggu •Menjaga lingkar pinggang:Pria <90cm dan perempuan <80cm •Berhenti merokok:Jauhkan diri dari bahaya rokok, hindari minum terlalu banyak minuman beralkohol •Tidur yang cukup:Harus tidur 7 – 9 jam setiap hari agar badan benar-benar istirahat Membiasakan kebiasaan baik ini dapat secara efektif mengurangi kolesterol jahat dan triasilgliserol, dan juga menambah kolesterol baik membantu membersihkan pembuluh darah, menjauhkan dari penyakit kardiovaskular 越南文版 ▍C?ch b?o v? tr?i tim kho? m?nh B?n mu?n b?o v? s?c kh?e tim m?ch c?a m?nh? Sau ??y l? c?ch b?o v? tr?i tim kh?e m?nh. •Ch? ?? ?n u?ng c?n b?ng:?t d?u, ?t mu?i, ?t ???ng v? duy tr? ch? ?? ?n nh?t. •T?p th? d?c th??ng xuy?n:T?p th? d?c ?t nh?t 150 ph?t m?i tu?n ?? duy tr? n?ng l??ng. •Duy tr? v?ng eo kh?e m?nh:<90cm ??i v?i nam v? <80cm ??i v?i n?. •Gi?m h?t thu?c v? r??u bia:Tr?nh xa t?c h?i c?a vi?c h?t thu?c v? tr?nh u?ng r??u bia qu? m?c. •Ng? ?? gi?c:Ng? ?? 7-9 ti?ng m?i ng?y ?? c? th? ???c ngh? ng?i t?t. R?n luy?n nh?ng th?i quen t?t n?y c? th? l?m gi?m cholesterol x?u v? ch?t b?o trung t?nh m?t c?ch hi?u qu?, ??ng th?i t?ng cholesterol t?t gi?p l?m s?ch m?ch m?u,tr?nh xa c?c b?nh tim m?ch! 泰文版 ▍???????????????????? ?????????????????????????????? ? ??????????????????????????????????????????? ！ •?????????????:????? ?????? ?????? ???????????????????????? •???????????????????:?????????????????? 150 ???? ?????????????????? •???????????:?????? <90cm ??????? <80cm •???????????????:?????????????????????????????????????????????? •???????????????????:???????? 7-9 ??????? ????????????????????????????????????? ???????????????????????????????????????????????????????????????????????????? ????????????????????????????????????????????????????????????????????????????????????????！