Uri mumakore ako ekuma30 here? Unoita maekisesaizi nguva dzose uye unoedza kugara uine hutano hwakanaka here? Kunyangwe zvakadaro, ungashamisika kana chiremba wako akaongorora zvakabuda muropa rako ndokuti, "Cholesterol yako yakakwira zvishoma." Ungave uchishamisika kuti, "Munhu akaita seni angava sei necholesterol yakakwira?" Chokwadi ndechekuti, cholesterol haisi chinhu chinongokanganisa vanhu vakuru chete. Dzimwe nguva, zvisinei nekuti tine hutano hwakadini, huwandu hwecholesterol yedu hunogona kukwira nekuda kwezvinhu zvatisingagoni kudzora.
Sei munhu wechidiki achiwana cholesterol yakawanda?
Kazhinji, tinofunga kuti chikonzero chega che cholesterol yakakwira kudya zvisina kunaka uye kusaita maekisesaizi. Izvozvo ndezvechokwadi, asi handizvo chete chikonzero. Kune vamwe vanhu, chirwere ichi chinotorwa sechinoberekwa nemajini . Kutaura chokwadi, ichi chinonzi Familyal Hypercholesterolemia . Zvichitaurwa zviri nyore, ichi chirwere chinopfuudzwa kubva kuchizvarwa kuenda kune chimwe, zvichikonzera huwandu hwakawanda hwe cholesterol yakaipa mumuviri.
Ungave wakanzwa nezvemhando mbiri dzecholesterol muropa redu.
1. LDL (Low-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti "cholesterol yakaipa." Kana izvi zvikaungana mumuviri, zvinogona kuungana mutsinga dzedu dzeropa zvodzivhara. Ichi ndicho chikonzero chikuru chezvirwere zvemwoyo.
2. HDL (High-Density Lipoprotein): Tinoidaidza kuti "cholesterol yakanaka" nekuti inobatsira kubvisa cholesterol yakaipa isingadiwe mumuviri uye kuiendesa kuchiropa.
Munhu ane chirwere chemajini chakadai seFamilial Hypercholesterolemia ane mukana mudiki wekubvisa cholesterol yakaipa yeLDL muropa. Saka, zvisinei nekuti vanodya uye vanoita maekisesaizi zvakanaka sei, zvinogona kuva zvakaoma kudzora huwandu hwecholesterol yavo pasina mushonga.
Chinhu chinonyanya kukosha kuziva nekukurumidza kuti une chirwere ichi. Zvadaro unogona kutaura nachiremba wako wobva wawana nzira yakanakisisa yekurapa.
Kuderedza uremu hazvirevi kurega chikafu chinonaka!
Patinonzwa izwi rekuti "high cholesterol," tinofunga nezvekudya mbatatisi dzakabikwa chete nemiriwo mishoma isina mafuta. Asi hazvifanirwe kudaro. Chinokosha kunzwisisa zvatiri kudya uye kuti tiri kudya zvakawanda sei .
Vanhu vazhinji vari kuedza kuva vanhu vanodya miriwo mazuva ano. Izvozvo zvakanaka. Asi hazvisi zvese zvaunodya zvisina miriwo zvine hutano. Semuenzaniso, chikafu chakaputirwa, chakagadziriswa chinonzi "mafuta mashoma" chinogona kunge chakazara neshuga, munyu, nezvimwe zvinhu zvisina hutano.
Saka, tinofanira kufunga zvishoma pakusarudza chikafu. Tarisa tafura iyi.
| Zvinhu zvekuwedzera pakudya kwako (Idya Zvakawanda) | Zvinhu zvekudya zvine mwero uye nokungwarira (Idya zvine mwero) |
|---|---|
| Michero nemiriwo mitsva: Isa muriwo/saradhi kanenge kamwe chete pazuva. | Mafuta Akaguta: Zvinhu zvakaita sechizi, bota, mafuta ekokonati, nyama tsvuku (nyama yemombe, nyama yenguruve). Haufanire kurega zvachose, asi deredza huwandu hwemafuta. |
| Zviyo zvese: Mupunga webrown, buckwheat, oats, bran bread. Izvi zvine fiber yakawanda. | Zvekudya zvakaputirwa uye zvakagadziriswa: masoseji, meatballs, manoodles akaputirwa, mabhisikiti, makeke. |
| Zvikafu zvine Fiber Yakawanda: Nyemba dzakadai senyemba, nyemba, nyemba, nebhinzi. Izvi zvinobatsira zvikuru mukuderedza cholesterol. | Mafuta Akachinja: Izvi zvinowanikwa muzvikafu zvakakangwa, margarine, uye zvigadzirwa zvebhekari. Zvidzivise zvakanyanya sezvinobvira. |
| Mapuroteni anobva muzvirimwa: Soy, Tofu, Tempeh. | Zvinwiwa zvine shuga: Zvinwiwa zvinotapira, zvinwiwa zvemichero zvakaputirwa. |
Fungidzira uchishuva chimedu chechizi. Hazvina kuipa, chidye. Asi panguva imwe chete, idya ndiro yesaladhi ine miriwo yakawanda. Wobva wanakidzwa nekunaka kwayo wobva wawedzera chimwe chinhu chakanaka kumuviri wako. Izvi zvinonzi "kuenzanisa."
Kwete chikafu chete, zvinhu izvi zvakakoshawo zvikuru.
Kune dzimwe tsika dzinoverengeka dzakakosha sekudya kana zvasvika pakudzora cholesterol.
Kurovedza muviri
Kana zvasvika pakurovedza muviri, haufanirwe kuenda kugym uye kusimudza zvinorema. Kufamba nekukurumidza kwemaminitsi makumi matatu pazuva, kurovedza muviri uri kumba uchishandisa app yekugwinya muviri, kana kana uchida kutamba, kutamba uchiteerera rwiyo kurovedza muviri kwakanakawo. Chinhu chakakosha ndechekugara uchiita zvinhu zuva nezuva.Tanga nezvinhu zvidiki. Simuka pachigaro chako chehofisi wofamba-famba. Kana zvichibvira, shandisa masitepisi pane elevator. Kuchinja kudiki uku kuchaunza mhedzisiro mikuru nekufamba kwenguva.
Rega tsika dzakaipa.
- Kusvuta: Kusvuta chinhu chine njodzi zvikuru kune munhu ane cholesterol yakakwira. Kunoderedza huwandu hwe "cholesterol yakanaka" (HDL) uye kunokuvadza mitsipa yeropa, zvichiwedzera njodzi yezvirwere zvemwoyo. Kana ukasvuta, tsvaga rubatsiro rwekurega. Ndiro rubatsiro rukuru rwaunogona kuzviitira iwe pachako.
- Doro: Kana ukanwa doro, ita izvozvo zvine mwero. Kunwa doro zvakanyanya hakuna kunaka pahuwandu hwecholesterol mumuviri wako kana pachiropa chako.
Shanda pamwe chete nachiremba wako.
Kune vanhu vane cholesterol yakakwira nekuda kwezvikonzero zvemajini, zvingasakwanisika kuidzora nekudya uye kurovedza muviri chete. Kana zvakadaro, chiremba wako achakupa mishonga . Mastatin ndeimwe yemishonga inowanzo nyorwa muzviitiko zvakadaro.
Vamwe vanhu vanotya pavanonzwa shoko rekuti "mushonga." Vanofunga kuti, "Ndichafanira kutora mushonga kweupenyu hwangu hwese here?" Asi unofanira kuutarisa zvakasiyana. Mushonga uyu unotsigirawo moyo wako, pamusoro pekuchinja mararamiro ako.
Chinhu chinonyanya kukosha kutaura pachena nachiremba wako. Taura naye nezvemhedzisiro yako, manzwiro ako, uye chero mibvunzo yauinayo. Zvadaro, pamwe chete, iwe nachiremba wako munogona kuronga hurongwa hunoshanda zvakanyanya kwauri.
Pakupedzisira, kuziva kuti une cholesterol yakakwira hakusi kuguma kwehupenyu hwako. Funga nezvazvo semukana wekufunga zvakanyanya nezvehutano hwako uye kukudziridza tsika dzakanaka. Zvinogona kuva kurudziro huru kwauri kuti urarame hupenyu hune hutano uye hunofadza.
Mharidzo Yekuenda Nayo Kumba
- Kuwanda kwemafuta emuviri (cholesterol) kunogona kuitika kunyange muvanhu vadiki, vane hutano hwakanaka nekuda kwezvikonzero zvemajini (Familial Hypercholesterolemia).
- Kudya kwakakosha zvikuru. Idya miriwo mitsva yakawanda, michero, zviyo zvese, uye chikafu chine fiber yakawanda. Deredza kudya zvakagadzirwa nemafuta asina kunaka.
- Kugara uchiita maekisesaizi zuva nezuva, kurega kusvuta, uye kuderedza doro zvakakosha pakuderedza cholesterol.
- Pane kuita shanduko huru panguva imwe chete, zvinobudirira zvikuru kugadzira tsika diki dzakanaka dzaunogona kushandisa muhupenyu hwako hwezuva nezuva.
- Gara uchishanda pamwe chete nachiremba wako. Kana zvichidikanwa, chengetedza hutano hwako nekubatanidza mishonga yakanyorerwa nachiremba (semuenzaniso, statins) uye shanduko dzemararamiro.
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