Wakambotora mushumo wekuongororwa ropa ukaona nhamba huru dziri pamberi peshoko rekuti "Cholesterol" ukanzwa kushamisika zvishoma? Zvino chiremba paanotaura chimwe chinhu chakadai sekuti "Cholesterol yakanaka yakaderera, cholesterol yakaipa yakakwira," unonzwa kutya nezvezviri kuitika, handiti? Ko cholesterol iyi muvengi wedu zvechokwadi here? Kana kuti chinhu chinodiwa nemuviri wedu here? Ngatitaurei nezvazvo nhasi kuti tipindure mibvunzo yese yaunayo nezveizvi.
Zvichitaurwa zviri nyore, cholesterol chinhu chakaita semafuta muropa redu. Chinogadzirwa nechiropa chedu uye chinobvawo muzvikafu zvatinodya. Cholesterol haisi chinhu chete, inoita mabasa akawanda akakosha mumuviri. Cholesterol inokosha pazvinhu zvakawanda, zvinosanganisira kuvaka sero rega rega mumuviri wedu, kugadzira mahormone, kuchengetedza tsinga, uye kubatsira mukugaya chikafu.
Asi, sezvavanotaura, kuwanda kwechinhu chero chipi zvacho hakuna kunaka. Ndizvo zvakafanana necholesterol. Dambudziko rinotanga nekusawirirana pakati pemhando dzecholesterol "dzakanaka" ne "dzakaipa".
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Chii chinonzi cholesterol "yakanaka" uye "yakaipa"?
Kuti tinzwisise izvi, ngatishandisei muenzaniso mudiki. Fungidzira kuti mitsipa yedu yeropa yakafanana nemigwagwa iri muguta.
| Rudzi rweCholesterol (Rudzi) | Zvainoita (Basa) |
|---|---|
| Cholesterol yakaipa (LDL - Low-Density Lipoprotein) | Izvi zvakafanana nerori inotakura marara mumugwagwa. Kana huwandu hweLDL cholesterol iyi hwawedzera, inotanga kuungana pamadziro etsinga dzedu dzeropa. Zvakafanana nemarara ari kuungana parutivi pemugwagwa. Tinodana kuti "plaque". Nekufamba kwenguva, plaque iyi inoita kuti tsinga dzeropa dzitete uye dziome. Izvi ndizvo zvinonzi (Atherosclerosis) mune zvesainzi yekurapa. |
| Cholesterol yakanaka (HDL - High-Density Lipoprotein) | Izvi zvakafanana nemuchina wekuunganidza marara wemuguta. Kukosha kweHDL cholesterol ndeyekuti inounganidza cholesterol yakaipa (LDL) yakaungana mutsinga dzeropa yoidzosera kuchiropa kuti iparadzwe. Nemamwe mashoko, HDL ndiyo inochenesa mitsinga yedu yeropa. |
Zvino wava kunzwisisa, handiti? Mumuviri weduCholesterol yakakwira yeLDL (yakaipa) uye cholesterol yakaderera yeHDL (yakanaka) zvine njodzi . Dambudziko iri rinowedzera zvakanyanya njodzi yekubatwa nezvirwere zvakakomba zvakaita sechirwere chemwoyo nesitiroko.
Saka chii chinonzi Total Cholesterol?
Kuongororwa kweropa rako kucharatidza huwandu hwemafuta ako ese echolesterol, HDL, uye LDL zvakasiyana. Zvisinei, huwandu hwemafuta ako ese echolesterol hunopfuura huwandu hwemafuta ako eHDL neLDL.
Heino chinhu chakakosha chekucherechedza. Dzimwe nguva cholesterol yako yese inogona kunge yakakwira nekuti huwandu hwe cholesterol yako yakanaka (HDL) hwakakwira zvakanyanya . Kana zvakadaro, hazvisi nyaya hombe. Zvinongoreva kuti dziviriro yemuviri wako iri kushanda zvakanaka.
Zvisinei, kana huwandu hwe cholesterol yako yose hwakakwira nekuda kwehuwandu hwakawanda hwe cholesterol yakaipa (LDL), izvozvo zvine njodzi . Unofanira kutaura nachiremba wako nezvazvo.
Chiyero cheCholesterol Chii?
Izvi zviri nyore kwazvo. Chiyero ichi ndicho mhinduro yaunowana kana ukagovanisa huwandu hwemafuta ako ese nehukuru hwemafuta ako ese akanaka (HDL).
Semuenzaniso, kana Total Cholesterol yako iri 200 uye HDL yako iri 50, chiyero chako ndeche 200/50 = 4. Izvi zvinoreva 4:1.
Kazhinji zvakanaka kuchengetedza chiyero ichi chakaderera. Zvisinei, masangano makuru ezvirwere zvemwoyo pasi rose parizvino anokurudzira kuti kutarisisa kwakanyanya kuitwe pakudzora cholesterol yeLDL zvakananga pane chiyero ichi. Nekuti inoonekwa senzira chaiyo yekuronga kurapwa kwevarwere uye kuongorora njodzi. Saka, zvakanaka kutaura nachiremba wako wosarudza kuti ndeipi nhamba yakakodzera iwe.
Ndezvipi zvimwe zvinonzi triglycerides?
Iyi imwe mhando yemafuta ari muropa redu, senge cholesterol. Inogadzirwawo nemiviri yedu uye inowanikwa kubva muchikafu. Huremu hweTriglyceride hunowedzera, kunyanya patinodya chikafu chine shuga yakawanda, makabhohaidhiretsi akacheneswa, mafuta etrans, uye mafuta akazara . Zvakare, kana tikadya macalorie akawanda kupfuura atinopisa zuva rega rega, macalorie iwayo ekuwedzera anoshandurwa kuita triglycerides uye anochengetwa mumuviri.
Kuwanda kwe triglyceride mumuviri chinhu chinowedzerawo njodzi yezvirwere zvemwoyo.
Haugone kudzora huwandu hwecholesterol yakakwira here?
Zvinogoneka zvechokwadi! Zvinongoda kuzvipira uye chido. Heano zvimwe zvinhu zvaunogona kuita kuti zviitike.
1. Kuchinja Kwemararamiro
- Kurovedza muviri zvine hutano: Kurovedza muviri nguva dzose (sekufamba nekukurumidza, kumhanya, kushambira, kuchovha bhasikoro)Kunogona kuwedzera cholesterol yakanaka (HDL) uye kuderedza cholesterol yakaipa (LDL) . Kurovedza muviri kunozorodzawo mitsipa yeropa uye kunodzora BP.
- Kudya kwakanaka pamoyo:
- Deredza zvekudya zvine mafuta akawandisa uye mafuta etrans (zvikafu zvakakangwa, chikafu chinokurumidza, zvekudya zvakagadzirwa senge makeke, mabhisikiti) zvakanyanya sezvinobvira.
- Pane kudaro, idyai chikafu chine mafuta akawanda asina kuguta (avocado, mafuta emuorivhi, nzungu dzakadai semacashew nenzungu).
- Isa hove dzakapfuma mu omega-3 fatty acids (salmon, mackerel, herring) mukudya kwako kwemazuva maviri pasvondo.
- Zvikafu zvakapfuma munyungudika, zvakaita se oats, bhari, maapuro, nemakarotsi, zvinobatsira zvikuru mukuderedza cholesterol yeLDL.
2. Mishonga
Mune zvimwe zviitiko, zvinogona kuoma kudzora huwandu hwecholesterol mumuviri wako kuburikidza nekudya uye kurovedza muviri chete. Muzviitiko zvakadaro , chiremba wako anogona kukupa mishonga.
Mishonga inonzi Statins imhando yemishonga inoshandiswa zvakanyanya. Inoderedza mazinga eLDL cholesterol netriglyceride uye inowedzera zvishoma mazinga eHDL cholesterol. Zvakakosha kutora mishonga iyi chete kana wapihwa zano nachiremba, muchiyero chakanyorwa, uye kwenguva yakatarwa .
Kana huwandu hwemafuta ako eropa akakwira, zvinogona kutora mwedzi mitatu kuti adzokere pamaitiro akajairika. Zvinoda shanduko mumararamiro ako uye pamwe nemishonga yezuva nezuva. Asi mibairo yekuzvipira ikoko—mwoyo une hutano uye hupenyu husina kurwara nemwoyo kana sitiroko—inopfuura kushanda nesimba kwaunoita.
Mharidzo Yekuenda Nayo Kumba
- Cholesterol inokosha mumuviri. Dambudziko nderekuti haina kuenzana.
- HDL ndiyo cholesterol "yakanaka". Inochenesa mitsipa yeropa redu.
- LDL ndiyo cholesterol "yakaipa". Kana ikawedzera, inogona kuungana mutsinga dzeropa yodzivhara.
- Huremu hwecholesterol hunogona kudzorwa nekudzora kudya zvine shuga yakawanda, mafuta, uye hupfu uye nekuita maekisesaizi nguva dzose.
- Kana uine zvinokunetsa nezvehuwandu hwecholesterol yako kana kuti kana mushumo wako unoratidza huwandu hwakawanda hwecholesterol, enda kuna chiremba wako nekukasika kuti akupe mazano. Usazvirape wega.
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