Ngatitii uchangobva kudzoka kumba kubva kunoongororwa nachiremba wako gore rega rega. Panguva ino, chiremba anoti huwandu hwecholesterol muropa rako hwakakwira zvishoma. Zvakajairika kuti unzwe kutya uye kunetseka kana ukanzwa izvi. Asi hapana chikonzero chekunetseka. Nekuti chirwere ichi chakajairika pakati pedu muSri Lanka.
Asi kana paine cholesterol yakawandisa, semafuta, inotanga kuungana pamadziro etsinga dzedu dzeropa (tsinga). Izvi zvinogona kuvharira kufamba kweropa, kuwedzera njodzi yekugwamba kweropa, uye kutungamira kuzvirwere zvakakomba zvakaita sekurwadziwa kwemoyo nestroke. Ndosaka zvichikosha kuziva izvi uye kutora matanho anodiwa.
Ehe, kune mishonga inogona kubatsira kuderedza huwandu hwecholesterol mumuviri wako kusvika padanho rakanaka . Chiremba wako anogona kukupa mishonga. Asi kunyangwe ukashandisa mushonga kana kwete, uchiri kuda kuchinja mararamiro ako ezuva nezuva kuti udzore cholesterol yako.
Saka totangira papi?
Kudya ndicho chinhu chinonyanya kukosha.
Chinhu chekutanga chaunofanira kuita kuti uvandudze hutano hwako ndechekungwarira zvaunoisa mumuviri wako. Izvi zvinoreva kuchinja kudya kwako. Nekusarudza zvekudya zvine hutano panzvimbo pezvimwe zvekudya zvisina hutano, unogona kuderedza huwandu hwecholesterol mumuviri wako.
Kutanga, ita tsika yekuzadza ndiro yako nemichero, miriwo, nyemba, zviyo zvese, uye nyemba dzakadai sebhinzi nenyemba. Izvi hazvina cholesterol shoma chete, asiwo zvine fiber yakawanda. Zvikafu zvakapfuma mufiber ishamwari yakanaka inogona kubatsira kuderedza cholesterol yako. Kwete izvozvo chete, fiber inobatsirawo kuderedza njodzi yezvirwere zvinotevera:
- Chirwere chemwoyo
- Kurohwa
- Kufuta
- Chirwere cheshuga cherudzi rwechipiri
Kudya chikafu chine fiber yakawanda kunoita kuti unzwe wakaguta, izvo zvinoderedza kudya zvekudya zvisina kunaka.
Pamusoro peizvi, unogona zvakare kuwedzera zvinhu zvakaita sehove, nzungu dzakadai semacashew nenzungu, zvigadzirwa zvemukaka zvisina mafuta akawanda, uye huku isina ganda mukudya kwako.
Iye zvino ngatitarisei zvakadzama hukama huripo pakati pecholesterol nekudya. Kuziva nezvemhando dzemafuta kuchakubatsira chaizvo.
| Rudzi rwemafuta | Zvinokanganisa sei muviri | Zvekudya zvine zvakawanda |
|---|---|---|
| Mafuta Akaguta | Izvi zvinokwidza huwandu hwe "cholesterol" yakaipa (LDL) uye zvinoderedza "cholesterol" yakanaka (HDL) , zvichiwedzera njodzi yezvirwere zvemwoyo. | Nyama tsvuku (nyama yemombe, nyama yenguruve), huku ine ganda, zvigadzirwa zvemukaka zvine mafuta akawanda (bota, chizi), chikafu chakakangwa zvakadzika, makeke, mabhisikiti, mafuta ekokonati, mafuta emuchindwe. |
| Mafuta eTrans | Aya ndiwo marudzi emafuta akaipisisa . Ane njodzi kupfuura mafuta akazara. Anowedzera mazinga eLDL zvakanyanya uye anowedzera njodzi yezvirwere zvemwoyo. Anofanira kuregwa zvachose. | Margarine, zvigadzirwa zvebhekari (makeke, madonati), chikafu chinokurumidza, zvekudya zvakaputirwa (zvekudya zvakagadzirwa). Zvakanyorwa kuti "Mafuta asina hydrogenated". |
| Mafuta akanaka (Mafuta asina kuguta) (Monounsaturated & Polyunsaturated) | Izvi zvinobatsira kuderedza huwandu hwe "cholesterol" yakaipa (LDL). Zvimwe zvekudya zvinobatsirawo kuwedzera huwandu hwe "cholesterol" yakanaka (HDL). | Hove dzine mafuta akadai sesalmon, mackerel, uye herring, cashews, nzungu, maarumondi, mafuta emuorivhi, mafuta ecanola, uye maavocado. |
Yeuka, mazwi ekuti "mafuta" uye "cholesterol" haasi akaipa nguva dzose. Chinokosha imhando yatinosarudza.
Mafuta emuorivhi ane hunhu hwakakosha. Kunyange zvazvo anoderedza cholesterol yese neLDL, haaderedzi huwandu hweHDL hunotibatsira. Nokudaro, kudya mafuta emuorivhi kunogona kubatsira kuderedza njodzi yechirwere chemwoyo. Zvisinei, kana uri kuedza kuderedza uremu, unofanira kudya mafuta emuorivhi zvine mwero chete.
Kana wakafuta zvakanyanya, unogona kuderedza huremu hwakawedzerwa nekudya chikafu chakakwana uye kudzora huwandu hwezvikafu zvaunodya. Kunyangwe kuderedza huremu hudiki se5-10 kg kunogona kuita mutsauko mukuru pamazinga ako eLDL cholesterol.
Toita maekisesaizi zvishoma here? (Kukosha kwekurovedza muviri)
Unoda here kubatsirwa zvakanyanya nekudya kwako kutsva kusingakuvadzi cholesterol? Saka unofanira kutanga kufamba-famba. Izvi zvinoreva kurovedza muviri. Kunyange zvazvo kurovedza muviri kusingakanganisi zvakananga mazinga eLDL, kunoderedza triglycerides, imwe mhando yemafuta muropa redu, ukuwo kuchiwedzera mazinga echolesterol yakanaka yeHDL.
Hazvisi izvozvo chete, kurovedza muviri kunogona kubatsira kudzora huremu hwakawandisa uye kuderedza BP, zvose izvi zvichiwedzera njodzi yezvirwere zvemwoyo.
Unofanira kuedza kuita maekisesaizi kwemaminitsi makumi matatu pazuva kuti mwoyo wako uwedzere kurova. Semuenzaniso, unogona kuita chimwe chinhu chakadai sekufamba nekukurumidza, kumhanya, kushambira, kana kutasva bhasikoro. Kana usati wamboita maekisesaizi kwenguva yakareba, tanga zvishoma nezvishoma. Tanga nekufamba kwemaminitsi mashoma pazuva uye wedzera nguva yako zvishoma nezvishoma. Zvakanakisisa kutaura nachiremba wako nezvekuti ndechipi kurovedza muviri kwakakunakira uye kuti unofanira kuchiita kwenguva yakareba sei.
Kana uchisvuta, rega izvozvi.
Mwero wecholesterol yako ndeimwe chikonzero chakanaka chekurega kusvuta. Kabhoni monoxide yaunofema kubva mufodya inowedzera mwero wekuti cholesterol inoungana sei mumadziro etsinga dzeropa rako. Kana uchida rubatsiro kubva pakubvisa tsika iyi yakaipa, taura nachiremba wako nezvemishonga kana zvirongwa zvekupa mazano.
Chenjererawo pakunwa doro.
Dzimwe ongororo dzakaratidza kuti kunwa doro zvine mwero kunogona kuwedzera zvishoma huwandu hweHDL (yakanaka) cholesterol. Zvisinei, American Heart Association inoti kana usinganwe doro parizvino, haufanirwe kutanga nekuda kwechikonzero ichi.
Kana ukanwa doro, ita izvozvo zvine mwero. Kazhinji, izvi zvinoreva kuti vakadzi havafaniri kunwa doro rinopfuura rimwe chete pazuva uye varume havafaniri kunwa doro rinopfuura maviri pazuva.
Mharidzo Yekuenda Nayo Kumba
- Deredza zvekudya zvine mafuta akawandisa. Bvisa zvachose zvekudya zvine mafuta e trans.
- Idya hove dzine mafuta, dzakadai sesalmon ne mackerel, mazuva maviri kana matatu pasvondo, kwete dzakakangwa.
- Shandisa mafuta ane hutano akaita semafuta emuorivhi zvine mwero. Deredza huwandu hwemafuta aya kana uchinetseka nehuremu hwako.
- Edza kurovedza muviri kwemaminitsi makumi matatu pazuva. Bvunza chiremba wako usati watanga.
- Kana wakafuta zvakanyanya, kuderedza uremu kunogona kubatsira zvikuru kudzora cholesterol.
- Dzivisa kusvuta zvachose uye deredza kunwa doro.
- Chinonyanya kukosha, gara uchitaura nachiremba wako nezvehuwandu hwecholesterol yako uye kurapwa kwayo, uye tevera mazano ake.
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