Izwi rekuti "cholesterol" rinobva ratityisa. Zvirwere zvakawanda zvakakomba zvakaita sechirwere chemwoyo uye sitiroko zvinouya mupfungwa dzedu. Ndosaka vamwe vanhu vachitya kudya mazai, vamwe vasingadyi chikafu chakadai sebota nechizi kunyangwe vachizviona. Asi waizviziva here kuti nyaya yecholesterol mumiviri yedu inobva muchikafu haisi nyore sezvainotaridzika. Dzimwe nguva zvinoita sekunge zvinhu zvinotaurwa navanachiremba zvinopesana. Saka, ngatigadzirisei kuvhiringidzika uku totaura nezvenyaya chaiyo nhasi.
Chekutanga, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol chinhu chakaita sewakisi chinowanikwa mumiviri yedu. Chinokosha kwazvo kumiviri yedu. Cholesterol inobatsira miviri yedu kuvaka masero, kugadzira mamwe mahormone, uye kutogadzira vhitamini D kubva muchiedza chezuva.
Chinhu chakanakisa ndechekuti chiropa chedu chinogona kugadzira cholesterol yese inodiwa nemuviri wedu. Izvi zvinoreva kuti hatifanirwe kuwana cholesterol kubva muchikafu kuti tirambe tiine hutano. Miviri yedu inozviita yega.
Saka, chii chiri kubatana pakati pecholesterol yekudya nechirwere chemwoyo?
Apa ndipo panovhiringidzika vanhu vazhinji. Hapana humbowo hwakakwana hunoratidza kuti cholesterol muzvikafu zvatinodya chete inokonzera chirwere chemwoyo. Asi dambudziko riri kumwewo.
Zvikafu zvakawanda zvine cholesterol yakawanda zvine chimwe chinhu chisina kunaka kumoyo: mafuta akazara .
Funga nezvenyama tsvuku (nyama yemombe, nyama yenguruve), ganda rehuku, uye zvigadzirwa zvemukaka zvine mafuta akawanda zvakaita sebota, chizi, uye yogati. Izvi zvine cholesterol yakawanda uye mafuta akazara. Kutaura zvazviri, mafuta aya akazara ndiwo anokwidza huwandu hweLDL (Low-Density Lipoprotein) cholesterol, yatinodaidza kuti "cholesterol yakaipa," muropa redu.
Ko cholesterol yeLDL inokuvadza sei?
Dambudziko guru neiyi cholesterol yakaipa (LDL) nderekuti inoungana pamadziro emukati metsinga dzedu dzeropa, machubhu anotakura ropa kubva pamoyo kuenda kumuviri wese. Zvakafanana nevhu rinoungana mukati mepombi yemvura. Tinodaidza kuti cholesterol deposits idzi.
Nekufamba kwenguva, maplaque aya anokura uye anotetepa mukati metsinga dzeropa. Izvi zvinoderedza nzvimbo yekuti ropa rifambe. Dzimwe nguva maplaque aya anogona kuputika uye kuita macolting eropa. Izvi ndizvo zvinopedzisira zvaita kuti pave nematambudziko akakomba akadai sekurwadziwa kwemoyo uye sitiroko.
Izvi zvinoreva kuti chinokonzera dambudziko guru chingave mafuta akazara ari muzvikafu pachazvo, kwete cholesterol iri muchikafu pachacho.
| Zvekudya zvekungwarira | Chikonzero chekuva nengozi |
|---|---|
| Nyama Tsvuku - Nyama Yemombe, Mbudzi, Nguruve | Cholesterol nemafuta akazara zvese zviri zviviri zvakawandisa. |
| Nyama Dzakagadziriswa - Masoseji, Bacon, Meatballs | Yakawanda mumafuta akazara, munyu, uye zvinochengetedza. |
| Dairy ine mafuta akazara - Bota, Chizi, Kirimu, Mukaka Wese | Ine mafuta akawanda akazara. |
| Chikafu Chakakangwa Nechinokurumidza | Yakawanda mumafuta anokuvadza (trans fats) uye mafuta akazara. |
Dambudziko remazai riri kutaurwa nemunhu wese
Kana tichitaura nezve cholesterol, hazvigoneke kutaura nezve mazai. Iyi inyaya inovhiringidzawo zvikuru. Ichokwadi kuti mazai ega ane cholesterol yakawanda. Asi mazai ane mafuta mashoma akazara.
Nekuda kwechikonzero ichi, zvidzidzo zvakawanda hazviratidzi hukama hwakasimba pakati pekudya mazai nechirwere chemwoyo. Zvisinei, zvimwe zvidzidzo zvakawana kuti kudya mazai kunogona kunge kune njodzi, kunyanya kune vanhu vane chirwere cheshuga (Type 2 Diabetes) kana chirwere chemwoyo.
Uyewo, chimwe chinhu chatinofanira kufunga nezvacho ndechekuti hatiwanzodyi mazai ega, handiti? Kazhinji, tinodya mazai nezvinhu zvakaita sechingwa, bota, soseji, nebhekoni. Saka hapana nharo yekuti mafuta anokuvadza nemunyu zviri munyama dzakagadzirwa zvinogona kukuvadza moyo.
Kazhinji, zvinoonekwa zvakachengeteka kuti munhu ane hutano adye zai rimwe chete pazuva . Kana usina mamwe matambudziko ehutano, uri kudya chikafu chine mapuroteni mashoma, kana kuti wakwegura, ungangokwanisa kudya zvishoma. Zvisinei, zvakanaka kutaura nachiremba wako nezvehuwandu hwakakunakira.
Ndiani anofanira kufunga nezveizvi zvakanyanya?
Zvakakosha kuti tose tidye chikafu chine hutano hwemwoyo, senge Mediterranean Diet kana DASH Diet. Izvi zvine cholesterol shoma uye mafuta akazara.
Zvisinei, nyanzvi dzinoti majini edu ndiwo ane simba guru pakudzora huwandu hwecholesterol muropa redu. Izvi zvinoreva kuti huwandu hwecholesterol muropa revanhu vazhinji hahunyanyi kukanganiswa necholesterol inobva muchikafu. Asi vamwe vanhu vane hanya zvikuru neizvi. Kune vanhu vakadaro, kunyangwe kudya chikafu chidiki chine cholesterol yakawanda kunogona kukonzera huwandu hwecholesterol muropa ravo kukwira zvakanyanya. Asi hapana bvunzo chaiyo yekuziva kana uri mumwe wavo.
Zvisinei, kana uine chimwe chezvinetso zvehutano zvinotevera kana zvinhu zvinoisa njodzi, chiremba wako angangokukurudzira kuti uderedze huwandu hwecholesterol yaunodya.
- Mazinga ako echolesterol yakaipa (LDL) akakwira .
- Kuva neBP yakakwira .
- Kuva nechirwere chemwoyo .
- Kuva nechirwere cheshuga (Type 2 Diabetes) .
- Kuva nenhoroondo yemhuri yekuva necholesterol yakakwira kana chirwere chemwoyo uri mudiki .
- Kana uri munhu anoputa fodya .
Ungaongorora sei huwandu hwecholesterol yako?
Chinhu chine njodzi zvikuru pamusoro pemafuta akawanda eropa ndechekuti haana zviratidzo . Unogona kukuvara mukati mako usingatombozvizivi kusvika wangoerekana wava nechirwere chemwoyo kana sitiroko.
Asi hapana chekunetseka nacho. Unogona kuwana huwandu hwecholesterol yako nemazvo nekuongororwa ropa kuri nyore, kunonzi Lipid Profile test.
Zvinokurudzirwa kuti vanhu vakuru vaite bvunzo iyi makore mana kusvika matanhatu ega ega . Kana paine munhu mumhuri mako ane nhoroondo ye cholesterol yakakwira, udza chiremba wako. Anogona kukukurudzira kuti uongororwe nekukurumidza.
Mharidzo Yekuenda Nayo Kumba
- Kupfuura cholesterol inobva muchikafu, mafuta akazara ari muzvikafu izvozvo anowedzera huwandu hwecholesterol yakaipa (LDL) muropa uye anokonzera kukuvara kukuru kumwoyo.
- Kazhinji zvakachengeteka kuti munhu ane hutano adye zai rimwe chete pazuva, asi taura nachiremba wako kuti uwane zvakakunakira.
- Sezvo cholesterol yakakwira isina zviratidzo, zvakakosha kuti uzive huwandu hweropa rako nekuongorora ropa (Lipid Profile) nguva nenguva.
- Mafuta edu echolesterol ane simba guru mumajini, saka kudya zvine mwero uye kurovedza muviri zvakakosha kune wese munhu.
- Kana uine chirwere cheshuga, BP, chirwere chemwoyo, kana kuti une nhoroondo yemhuri yechirwere ichi, funga kaviri nezvekudya kwako.
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