Kodi tikambirane za ubale womwe ulipo pakati pa kugona kwanu ndi kuchuluka kwa cholesterol m'thupi?

Kodi mukugona mokwanira usiku? Mwina mukudzifunsa kuti pali kugwirizana kotani pakati pa kugona ndi cholesterol. Koma kwenikweni, kuchuluka kwa maola omwe mumagona, ubwino wa kugona kumeneko, zonsezi zimakhudza kwambiri kuchuluka kwa cholesterol m'thupi lanu. Kusagona mokwanira, komanso kugona mokwanira, zonsezi zingathandize pa izi. Tiyeni tikambirane za izi mwachidule komanso moona mtima lero.

Choyamba, tiyeni tiwone kuchuluka kwa cholesterol m'thupi komwe kuli koyenera.

Cholesterol ndi mtundu wa mafuta omwe ndi ofunikira m'thupi lathu. Koma mavuto amayamba pamene achuluka kwambiri. Kuti mtima wathu ukhale wathanzi, ndikofunikira kusunga kuchuluka kwa mafuta m'thupi m'njira zotsatirazi.

Mwachidule, LDL ndi cholesterol "yoyipa". Ikawunjikana, imatha kuwunjikana m'mitsempha yathu yamagazi, kuitseka ndikuyambitsa matenda amtima. HDL ndi cholesterol "yabwino". Monga chosonkhanitsira zinyalala, HDL imathandiza kuchotsa cholesterol yoyipa ya LDL ndikusunga mitsempha yathu yamagazi yoyera. Kuchuluka kwa triglycerides kungayambitsenso mafuta m'mitsempha yathu yamagazi.

Kodi chimachitika n’chiyani m’thupi lathu pamene tikugona?

Kugona ndi nthawi yamtengo wapatali kuti matupi athu azitha kudzilimbitsa okha. Mahomoni amatulutsidwa pamene tikugona kuti akonze maselo ndi minofu yomwe yawonongeka ndi kupsinjika maganizo ndi kutopa kwa tsikulo. Kuthamanga kwa magazi kumatsika, kugunda kwa mtima wathu kumachepa, ndipo kupuma kwathu kumakhala kopepuka. Mitima yathu, yomwe yagwira ntchito molimbika tsiku lonse, imapumanso panthawiyi.

Ndiye, chimachitika ndi chiyani ngati simupeza mpumulo wamtengo wapataliwu? Pamenepo ndi pomwe mavuto azaumoyo monga kuchuluka kwa mafuta m'thupi amayamba.

Ubale pakati pa kugona ndi mahomoni

Ukapanda kugona bwino, mahomoni ena ofunikira m'thupi amakhala osakhazikika.

• Cortisol: Iyi imatchedwanso 'hormone yovutitsa maganizo'. Imatulutsidwa mopitirira muyeso ngati simugona mokwanira.
• Ghrelin: Homoni iyi imawonjezera njala yathu. Ichi ndichifukwa chake anthu omwe sagona mokwanira nthawi zambiri amamva njala.
• Leptin: Homoni iyi imathandiza kulamulira kulemera kwa thupi lathu ndipo imauza ubongo kuti takhuta. Tikapanda kugona mokwanira, kutulutsa kwa homoni iyi kumachepa.

Chifukwa cha kusalinganika kwa mahomoni kumeneku, chilakolako chanu chimasintha ndipo mosadziwa mungayambe kudya zakudya zokhala ndi mafuta ndi shuga wambiri. Ichi ndi chifukwa chachindunji cha kuchuluka kwa mafuta m'thupi.

Komanso, anthu omwe ali ndi vuto la kupuma movutikira, lomwe limachititsa kuti kupuma kusiye kugona chifukwa chokoka, nthawi zambiri amakhala ndi cholesterol yambiri, makamaka LDL ndi triglyceride.

Kodi chimachitika ndi chiyani ndi cholesterol ngati simugona mokwanira?

Kusagona mokwanira kungakhudze amuna ndi akazi mosiyana. Kafukufuku wina wamkulu adapeza kuti amuna omwe amagona maola osakwana 6 usiku anali ndi LDL ("yoyipa") cholesterol yokwera. Akazi omwe amagona nthawi yomweyo anali ndi LDL yotsika . Amuna ndi akazi omwe amagona mphuno anali ndi LDL yotsika ("yabwino") cholesterol yotsika.

Tangoganizirani, munthu amene sagona bwino usiku. Amamva kutopa kwambiri tsiku lotsatira. Ali ndi nkhawa kwambiri. Ndipo ali ndi njala kwambiri. Choncho nthawi zonse amadya zakudya zotsekemera komanso zamafuta. Zonsezi zikachitika, kodi n’zosadabwitsa kuti kuchuluka kwa mafuta m’thupi kumakwera?

Kodi kugona tulo topitirira muyeso ndi vutonso?

Inde, zimenezo zingakhalenso vuto. Anthu ena amaganiza kuti akamagona kwambiri, thupi lawo limakhala labwino. Koma si zoona.

Kafukufuku wina ku Japan adapeza kuti akazi omwe amagona maola opitilira 8 patsiku amakhala ndi cholesterol yotsika ya HDL ("yabwino"). Akazi omwe amagona maola ochepera 5 kapena kupitirira 8 anali ndi triglyceride yambiri.

Ndiye kodi mungatani kuti mugone bwino usiku?

Nazi zizolowezi zosavuta zomwe zingakuthandizeni kukonza tulo tanu ndikuchepetsa kuchuluka kwa cholesterol m'magazi.

• Khazikitsani nthawi yogona: Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse. Musamachite izi chifukwa choti ndi kumapeto kwa sabata. Kudumpha tulo mkati mwa sabata kenako kugona kumapeto kwa sabata kungasokoneze nthawi yanu yogona.
• Pangani chipinda chanu chogona kukhala malo abwino: Chipinda chanu chogona chikhale chozizira, chamdima, komanso chete. Ngati pakufunika kutero, gwiritsani ntchito fani ndi makatani otchinga kuwala.
• Pumulani musanagone: Chitani zinazake musanagone, monga kuwerenga buku kapena kusamba kusambira.
• Sungani foni yanu yam'manja kutali ndi bedi lanu: Siyani kuyang'ana foni yanu, piritsi, kapena TV ola limodzi musanagone. Kuwala kwabuluu komwe kumatulutsa kumalepheretsa kupanga mahomoni omwe amakuthandizani kugona.
• Samalani ndi chakudya ndi zakumwa: Pewani kudya chakudya chambiri nthawi yogona isanafike. Komanso, pewani kumwa mowa, caffeine (tiyi, khofi), ndi nikotini (ndudu) madzulo, chifukwa zimatha kusokoneza tulo.
• Kuchita masewera olimbitsa thupi pang'onopang'ono: Kutambasula thupi pang'ono musanagone kungathandize kuchepetsa nkhawa.
• Khazikitsani maganizo ndi thupi lanu: Ngati mukuda nkhawa ndi zinthu zomwe muyenera kuchita tsiku lotsatira, lembani m'buku lanu ndipo muziike pambali. Dziuzeni nokha kuti, "Ndidzasamalira izi mawa." Kenako pitani mukagone.

Ngati mukupitirizabe kuvutika kugona ngakhale mutachita zinthuzi, musanyalanyaze. Zinthu monga mapiritsi ogonetsa zitha kukhala yankho la kanthawi kochepa, koma pamapeto pake, chinthu chabwino kwambiri choti muchite ndikusintha moyo wanu. Onani dokotala wa banja lanu ndikukambirana za izi. Pakhoza kukhala vuto lina la thanzi. Dokotala wanu adzakuyang'anirani ndipo, ngati pakufunika kutero, adzakupatsani mankhwala oyenera.