▍三高族健康警報！8招教你保護腎臟 40歲以上有三高的人，每5人就有1人腎功能異常！ 高風險族群 •高血壓 •高血糖 •高血脂 •體重過重 護腎8招 •均衡飲食（少油少鹽少糖） •每天喝足水（約2000cc） •每週運動150分鐘 •維持正常體重 •定期量血壓 •戒菸 •按醫囑用藥 •控制三高 腎臟問題常常沒有症狀，別等到不舒服才檢查；良好習慣及定期健檢才是守護健康的秘訣 英文版 ▍Health alert for individuals with high blood pressure, high blood sugar, or hyperlipidemia: 8 tips to protect your kidneys One in five people aged 40 and older with high blood pressure, high blood sugar, or hyperlipidemia suffer from abnormal kidney function High-risk groups •High blood pressure •High blood sugar (diabetes) •Hyperlipidemia •Overweight 8 ways to protect your kidneys •Eat a balanced diet (low in oil, salt and sugar) •Drink enough water every day (about 2 liters) •Exercise for a minimum of 150 minutes per week •Maintain normal body weight •Check your blood pressure regularly •Quit smoking •Take medications as prescribed by a doctor •Keep blood pressure, blood sugar and blood lipids under control Kidney issues often develop without noticeable symptoms. Do not wait until you feel unwell to get a check-up. Healthy lifestyle habits and regular health checks are the best way to ensure you stay healthy 印尼文版 ▍Alarm Kesehatan Penderita Tiga Tinggi! 8 Jurus Melindungi Ginjal Anda Di antara penderita tiga tinggi yang berusia 40 tahun ke atas, 1 dari 5 orang mengalami kelainan fungsi ginjal! Kelompok Berisiko Tinggi: •Tekanan darah tinggi •Gula darah tinggi •Lipid darah tinggi •Kelebihan berat badan 8 Jurus Menjaga Kesehatan Ginjal: •Mengontrol tiga tinggi •Minum air yang cukup setiap hari (sekitar 2.000 cc) •Berolahraga 150 menit setiap minggu •Menjaga berat badan ideal •Mengukur tekanan darah secara rutin •Berhenti merokok •Mengonsumsi obat sesuai petunjuk dokter •Pola makan seimbang (kurangi minyak, garam, dan gula) Masalah ginjal sering kali tidak menunjukkan gejala, jangan menunggu sampai tubuh terasa sakit baru memeriksakan diri; kebiasaan hidup yang baik dan pemeriksaan kesehatan secara rutin adalah rahasia utama dalam menjaga kesehatan. 越南文版 ▍C?nh b?o s?c kh?e cho ng??i m?c ch?ng cao huy?t ?p, cao ???ng huy?t, m? m?u cao ! M?ch b?n 8 c?ch b?o v? th?n Trong s? nh?ng ng??i t? 40 tu?i tr? l?n m?c ch?ng cao huy?t ?p, cao ???ng huy?t, m? m?u cao, c? 5 ng??i th? c? 1 ng??i b? suy gi?m ch?c n?ng th?n! Nh?m ng??i c? nguy c? cao •Cao huy?t ?p •Cao ???ng huy?t •M? m?u cao •Th?a c?n 8 c?ch b?o v? th?n •?n u?ng c?n b?ng, l?nh m?nh (?t d?u m?, ?t mu?i, ?t ???ng) •U?ng ?? n??c m?i ng?y (kho?ng 2.000 ml) •T?p th? d?c 150 ph?t m?i tu?n •Duy tr? c?n n?ng h?p l? •?o huy?t ?p ??nh k? •B? thu?c l? •D?ng thu?c theo ??ng ch? ??nh c?a b?c s? •Ki?m so?t t?t ch?ng cao huy?t ?p, ???ng huy?t cao, m? m?u cao C?c b?nh v? th?n th??ng kh?ng c? tri?u ch?ng r? r?ng, ??ng ??i ??n khi c?m th?y kh?ng kh?e m?i ?i ki?m tra. Duy tr? th?i quen s?ng l?nh m?nh v? kh?m s?c kh?e ??nh k? ch?nh l? c?ch b?o v? s?c kh?e t?t nh?t. 泰文版 ▍?????????????????????????? 3 ???! 8 ???????????????????? ?????????????? 40 ??????????? 3 ?????????????? ???????????????????????? ??? 5 ?? ???? 1 ?????????????????????????????! ?????????????? •??????????????? •???????????????? •??????????????? •??????????? 8 ?????????? •?????????????????????? (????? ?????? ??????) •??????????????????????? (?????? 2,000 ????) •???????????????????? 150 ???? •??????????????????????????????? •???????????????????????? •??????????? •??????????????????????? •?????????? 3 ???????? ??????????????????????????? ????????????????????????????????? ?????????????????????????????????????????????? ?????????????????????????????????????????