Fungidzira, une makore makumi matatu nemaviri ekuberekwa. Une mwana ane mazuva masere chete ekuberekwa. Rimwe zuva, uchiyamwisa mwana wako, unonzwa dzungu uye ruoko rwako rweruboshwe runopera simba, uye paunoedza kumuka, unowira pasi. Izvi ndizvo chaizvo zvakaitika kune amai vechidiki vanonzi Jenny. Vakamhanyiswa kuchipatara cheEmergency Unit (ETU) ndokuzongoona kuti vaiva nechirwere chemwoyo. Imwe yetsinga dzavo dzeropa yakanga yava kuda kuvharika zvachose nekuda kwecholesterol yakakwira. Nhasi, ngatitaurei nezvekuti Jenny akachinja sei hupenyu hwake kuti ave nehutano hwemwoyo wake mushure mechiitiko ichi chakaipa.
Yambiro huru yandakawana muhupenyu
Jenny akashamisika paakaziva kuti huwandu hwecholesterol yake hwaive hwapfuura 300 paakarwara nemoyo. Aiva nechirwere chekuzvarwa nacho chinonzi high cholesterol. Vanachiremba vakamunyorera mishonga vakamupa zano rekuti achinje kudya kwake kuti apore zvakakwana.
Kusvika panguva iyoyo, Jenny akanga asati ambofunga nezvekudya kana kurovedza muviri. Akanga akaonda zvikuru uye aigona kudya chero chaaida, kunyanya nyama tsvuku, pasina kudzora. Asi mushure mechiitiko ichi, akatya zvikuru zvekuti akangoerekana aenda kune imwe nzira yakanyanyisa. Akava munhu asingadyi miriwo chete. Akaregawo kudya chikafu chakagadziriswa, makabhohaidhiretsi akacheneswa, mukaka, nechero chinhu chine mafuta akawandisa.
Kwemakore maviri nehafu akatevera, ainyanya kufunga nezvekurumwa kwega kwega kwaaidya. Akayera zvese. Nekuda kweizvozvo, huwandu hwecholesterol yake hwakaderera pasi pe160, hwakadzokera kune zvakajairika. Asi akasuruvara zvikuru . Akaona kuti kunetseka zvakanyanya nezvekurumwa kwega kwega kwaaidya kwakanga kusina kunaka pahutano hwepfungwa dzake. Saka akasarudza kudzikamisa mitemo yake yakaoma uye kutsvaga nzira yakaringana.
Maitiro ekutiza kubva mumatambudziko maviri akaipisisa uye kuwana nzira yakaringana
Pane kubvisa mapoka ese ezvekudya zvakaita senyama, zviyo, nemukaka, akasarudza kuderedza mafuta akawandisa ndokuwedzera kudya michero nemiriwo. Iyi ndiyo mhinduro yakangwara yaakawana.
Chinhu chinonyanya kukosha hakusi kurambidza zvinhu, asi kuderedza zvinhu zvinokuvadza hutano uye kuwedzera zvimwe zvinobatsira.
Aya ndiwo mamwe emamwe ekuchinja kuri nyore, asi kwakakosha zvikuru kwaakaita.
| Kare kaiitwa | Shanduko dzine hutano dzekuita izvozvi |
|---|---|
| Burger yenyama tsvuku (yenyama yemombe) | Bhaga rakagadzirwa nenyama isina mafuta akawanda senge turkey. |
| Mupunga wenguva dzose | Mupunga wekoliflower une macalorie mashoma uye une zvinovaka muviri zvine hutano pamoyo. |
| Yogati isina chinhu | Yogati isina mukaka. Mapurobiotic ari mune izvi anogona kubatsira kuderedza BP nekutsigira hutano hwemwoyo. |
| Makuki echokoreti akabikwa neupfu | Makuki akagadzirwa nenyemba panzvimbo pehupfu. Imwe tsvakurudzo inoratidza kuti nyemba dzinogona kubatsira kuderedza cholesterol. |
| Nyama | Tofu. Chikafu chine mapuroteni akawanda chinopa utano pamoyo. Tofu inogona kugadzirwa kuti ive inonaka uye yakakangwa nekuwedzera zvinonhuhwirira zvishoma, kuifukidza nehupfu hwechibage, uye kuibika muovheni. |
Nezvekudya zvishoma 'zvekubiridzira' nguva nenguva
"Ndinofarira zvekudya chaizvo. Saka ndinofanira kunakidzwa nechikafu chinonaka nguva nenguva," anodaro Jenny. Ane nguva dzake dzekushaya simba. Dzimwe nguva anoshuvira chimwe chinhu chakaita sepizza kana cinnamon roll. Asi chinhu chakakosha ndechekuti usazviite tsika yekudya zvinhu izvozvo mazuva ese , asi kungozvifarira pazviitiko zvakakosha, senge kamwe chete pasvondo. Kuti unakirwe nehupenyu, unofanirwa kuva nezvinhu zvidiki izvozvo, handiti?
Kutarisira zvekudya zvekumba
Jenny anoti ane tsika yekudya chero chiri pamberi pake kana aine nzara. Saka iye zvino anoedza kuzadza firiji nemakabati ake nezvinhu zvine hutano zvakaita seyogati, granola isina mafuta akawanda, nemichero mitsva. Asi nevana vaviri vadiki, chikafu chisina kunaka chinhu chinodiwa. Anogadzirisa dambudziko iroro nekutenga mapaketi emakuki nemachipisi anokwana kamwe chete panzvimbo pemapaketi makuru. Nenzira iyi, anogona kurega kudya asingatarisirwi.
Aya ndiwo maitiro andakaita kuti kurovedza muviri kuve chikamu chehupenyu hwangu.
Kana uinewo cholesterol yakakwira, kurovedza muviri kwakakosha. Nekuti patinorovedza muviri, huwandu hwecholesterol yakanaka (HDL) yemuviri wedu hunowedzera uye huwandu hwedu hwakaipa (triglycerides) hunoderera.
Jenny haana kumbobvira aita maekisesaizi asati arwara nemoyo. Mushure mechirongwa chekurapa mwoyo kuchipatara, akawana chivimbo chekurovedza muviri ega. Akatenga tambo yekurovedza muviri yakaita seelliptical kumba kwake. "Ndakajaira kuityaira nekukurumidza, zvakaoma zvishoma, kwenguva yakareba zuva rega rega. Ndakatanga nemaminitsi mashanu, ndozotevera gumi, gumi nemashanu, uye pakupedzisira ndakanzwa kudada nazvo pandakakwanisa kuita maekisesaizi kweawa imwe chete," anodaro.
Iye zvino ava kunyanya kutarisisa mabasa aanoita nevana vake. Anoendawo kugym mazuva maviri kana matatu pasvondo uye anotora kirasi yekudzidzira nguva nenguva. Pamusoro pezvo, anofamba kwemaminitsi makumi maviri kusvika makumi matatu mazuva akati wandei pasvondo. Paanoita zvinhu nevana vake, sekutasva mabhasikoro kana kutamba bhora, hazvinzwi sekurovedza muviri, zvinonzwa sekunakidzwa.
Kudzora kushushikana kwakakoshawo zvikuru.
Jenny anoti ane hunhu hwerudzi rweA, izvo zvinoita kuti azvidye mwoyo zvishoma uye anoedza kuita zvese nemazvo. Asi vanachiremba vake vakamuudza zvakajeka kuti kushushikana kunowedzera njodzi yake yechirwere chemwoyo . Anga achitora mishonga kwenguva yakati, asi hazvina kubatsira zvakanyanya.
Saka anoitei? Anotora nguva yake ega.
- Dzimwe nguva tinogara pasofa toona purogiramu yeTV yatinoda.
- Imwe nguva, geza nemvura inopisa.
- Dzimwe nguva handingoiti chinhu, ndinofema zvakadzama ndozorora.
Zvinhu izvi zviri nyore zvinogona kubatsira zvikuru mukusimudzira hutano hwepfungwa. Kuchengetedza mararamiro ane hutano hwemwoyo kunogona kuoma, asi Jenny anotiudza kuti, "Hazvisi zvinhu zvikuru, asi shanduko diki dzatinogona kuita. Zvine chekuita nekuita nepese patinogona napo."
Mharidzo Yekuenda Nayo Kumba
- Zvinobatsira zvikuru kuchinja mararamiro ako zvidiki, zvinogara zvichiitika pane kuchinja zvinhu zvikuru panguva imwe chete.
- Kuenzanisa kwakakosha zvikuru mukudya. Usazvidzikisira zvese, nakidzwa nechikafu chaunofarira nguva nenguva.
- Sarudza kurovedza muviri kwaunofarira woita kuti kuve chikamu chehupenyu hwako hwezuva nezuva. Mabasa anoitwa pamwe chete nemhuri yako anogona kuita kuti kurovedza muviri kunakidze.
- Kungofanana nekudya uye kurovedza muviri, kudzora kushushikana kwakakoshawo pahutano hwemwoyo.
- Gara uchitaura nachiremba wako usati waita chero sarudzo pamusoro pekudya kwako, chirongwa chekurovedza muviri, uye hutano hwako.
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