Wakambotarisa mushumo wekuongororwa ropa ukati, "Cholesterol yangu inoita kunge yakakwira zvishoma" here? Kana kuti wakambonzwa kutya kana kunetseka pawakawedzera uremu zvishoma, uchizvibvunza kuti, "Izvi zvichakanganisa cholesterol yangu here?" Uyu mubvunzo unobvunzwa nevanhu vazhinji. Pane hukama hukuru pakati pehuremu necholesterol kupfuura zvaungafunga. Saka nhasi, ngatitaurei nezvazvo zviri nyore uye zvine hushamwari.
Sei cholesterol inowedzera kana wawedzera uremu?
Kutanga, ngatinzwisise izvi. Cholesterol haina kuipa zvachose. Chiropa chedu chinogadzira cholesterol yemabasa akawanda akakosha mumuviri wedu, akadai sekuvaka masero uye kugadzira vhitamini D. Inokosha mumuviri wedu.
Asi dambudziko rinotanga kana huwandu hwecholesterol huri pakati pemhando mbiri idzi hukarasika. Zvichitaurwa zviri nyore, kune mhando mbiri: "cholesterol yakanaka" uye "cholesterol yakaipa."
- LDL (Low-Density Lipoprotein): Iyi ndiyo "cholesterol yakaipa" . Kana izvi zvikawedzera muropa, zvinotanga kuungana semafuta pamadziro etsinga dzedu dzeropa. Sekunge tsvina inoungana mukati mepombi yemvura. Mukurapa, tinodana izvi kuti '(Atherosclerosis)'. Kana tsinga dzeropa dzichitanga kuvharika nenzira iyi, kufamba kweropa kunovharika, uye njodzi yezvirwere zvakakomba zvakaita sechirwere chemwoyo nestroke inowedzera zvakanyanya.
- HDL (High-Density Lipoprotein): Iyi ndiyo "cholesterol yakanaka." Yakafanana negamba guru. Inotora cholesterol yakaipa yakanamatira mutsinga dzeropa rako yoiendesa kuchiropa. Chiropa chobva chaibvisa mumuviri.
Zvino wanzwisisa, handiti? Dambudziko nderekuti cholesterol yakaipa (LDL) inowedzera uye cholesterol yakanaka (HDL) inoderera.
Saka, kuenzana uku kunokanganiswa sei kana huremu hwemuviri huchiwedzera, kana kuti kufuta kunoitika?
Fungidzira, sezvo muviri wedu uchikura uremu, zvinoreva kuti mafuta akawanda anounganidzwa, kunyanya munzvimbo yedumbu . Kubva munyama iyi yemafuta akawandisa, rudzi rwemafuta anonzi "free fatty acids" runoburitswa rwoenda zvakananga kuchiropa chedu.
Kana chiropa chikawana mafuta akawanda nenzira iyi, chinowedzera kugadzirwa kweimwe mhando yemafuta inonzi "Triglycerides." Kana huwandu hwe triglyceride uhwu hukawedzera, hunowedzera zvakananga huwandu hwe cholesterol yakaipa (LDL).
Zvichitaurwa zviri nyore, pa 10 pounds yega yega yaunowedzera, muviri wako unoburitsa mamwe ma 10 milligrams echolesterol pazuva.
Hazvisi izvozvo chete, kufuta kunowedzerawo njodzi yekubatwa nechirwere chinonzi insulin resistance . Izvi zvinotangira chirwere cheshuga. Kusakwanisa insulin uku kunogona kukanganisa kugadzirwa kwemafuta muchiropa uye kuwedzera cholesterol.
Kuderedza uremu kunodzora sei cholesterol?
Aya ndiwo mashoko akanaka. Usatya kunzwa zvese izvi. Tinogona kuchinja maitiro ese aya nekudzora huremu hwedu.
Kana ukadzikira huremu, huwandu hwemafuta akawandisa mumuviri wako hunoderera. Izvi zvinoderedza huwandu hwemafuta anopinda muchiropa. Izvi zvinodzora kugadzirwa kwetriglycerides necholesterol yakaipa (LDL).
Uyewo, kana ukadzikira huremu wotanga kushanda nesimba, kusakwanisa kuita insulin kwatataura nezvako kunowedzerawo. Zvese izvi zvinobatsira kuti cholesterol yako ive padyo nemazinga akanaka.
Unoda kuderedza huremu hwakadini?
"Oh, saka ndinofanira kuderedza huremu hwakawanda?" ungafunga. Asi kwete, hazvisi. Kunyangwe ukaderedza huremu hushoma, senge 4-5 kgs , unogona kuona mutsauko mukuru, wakanaka muhuwandu hwecholesterol yako.
Mune imwe ongororo, vanhu vakaderedza huremu hwavo ne5% chete vakaona kudzikira kukuru kweLDL (cholesterol yakaipa), total cholesterol, uye triglyceride levels. Izvi zvinoreva kuti kana uchirema 80 kg, kurasikirwa ne4 kg kunogona kuita mutsauko mukuru.
Zvinhu zvaunogona kuita kuti uderedze uremu uye udzore cholesterol
Izvi zvingaita sedambudziko guru, asi tinogona kutanga nekuchinja kudiki. Ngationei kuti chii ichocho.
| Nzvimbo | Zvekuita | Zvekudzivisa |
|---|---|---|
| Kudya |
| |
| Zvinwiwa | ||
| Mararamiro |
Yeuka, chinhu chakakosha ndechekudzora kwete chete zvaunodya, asiwo huwandu hwezvaunodya . Tanga nekuchinja kudiki uye edza kuzviita tsika.
Usati watanga kuchinja mararamiro ako, kunyanya kana uine zvimwe zvirwere, kuchenjera kutaura nachiremba wemhuri yako kuti akupe mazano. Iye ndiye achakupa mazano akanakisisa ehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Pane hukama hwakananga pakati pehuremu hwemuviri wako nehuwandu hwecholesterol. Kuwedzera huremu ndicho chikonzero chikuru chekuwedzera kwecholesterol yakaipa (LDL).
- Usazvidya moyo! Kunyangwe kuderedza uremu hushoma se4-5 kgs kunogona kudzora zvakanyanya huwandu hwecholesterol mumuviri wako.
- Zvinhu zviri nyore zvakaita sekudya zvine mwero (hafu yendiro yako inofanira kunge iri miriwo!), kurovedza muviri nguva dzose (kufamba kwemaminitsi makumi matatu pazuva), uye kurega kusvuta zvinogona kuita mutsauko mukuru.
- Usafunge nezvekufamba rwendo urwu uri wega. Taura nachiremba wako wobva waronga hurongwa hunoshanda kwauri. Ndiyo nzira yakachengeteka uye inoshanda zvikuru.
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