Kana chiremba wako akakuudza kuti une cholesterol yakakwira, ungangove uchizvibvunza kuti, "Chii chimwe chandingaita kunze kwekutora mishonga?" Kune zvigadzirwa zvakawanda zvechisikigo uye zvekudya zvinovaka muviri zviri pamusika nhasi zvinoti zvinoderedza cholesterol. Asi usati washandisa chero chezvigadzirwa izvi, zvakakosha kutaura nachiremba wako. Kunyange zvazvo zvimwe zvigadzirwa zvingabatsira, zvimwe zvingasakodzera iwe. Zvakare, kana uri kutotora mushonga wechimwe chirwere, pane mukana wekuti zvinogona kukanganisa zvigadzirwa zvitsva zvauri kutora.
Ndingawana mushonga wecholesterol ndisina kunyorerwa nachiremba here?
Zvichitaurwa zviri nyore, kwete. Haugone kutenga mishonga yekuderedza cholesterol kubva kuzvitoro zvemishonga usina kunyorerwa nachiremba. Zvisinei, dzimwe nguva unogona kutenga mishonga yemishonga uye yekudya inoti inobatsira kuderedza cholesterol.
Pano tinofanira kunzwisisa musiyano chaiwo uripo pakati pe "zvinowedzera" ne "mishonga."
- Zvinovaka Muviri: Izvi zvinhu zvaunowedzera pakudya kwako, zvakaita semavhitamini nemaminerari. Kunyangwe zvichiuya muchimiro chemapiritsi kana capsule, hazvibvumidzwe zvakananga kurapa kana kudzora chirwere. Zvakagadzirirwa kubatsira kuwedzera zvinovaka muviri zviri kushaikwa mukudya kwedu.
- Mishonga: Iyi yakagadzirwa kuti iongorore, irape, iporese, uye idzivirire zvirwere. Inoshandura mashandiro emiviri yedu. Inofanira kuongororwa zvakasimba kuti ionekwe kuti ine mhando here, yakachengeteka, uye inoshanda sei isati yatenderwa kutengeswa.
Saka yeuka, mushonga wekuwedzera haumbofi wakatsiva mushonga wakanyorwa nachiremba.
Mishonga yekuwedzera inoti inobatsira kuderedza cholesterol
Heano mamwe ema supplements anonyanya kutaurwa nezvawo. Asi tinofanirawo kuziva humbowo hwesainzi uye kuchengetedzeka kweizvi.
| Wedzero | Zvinhu zvekuziva |
|---|---|
| Garlic | Dzimwe ongororo dzenguva pfupi dzakaratidza kuti inogona kuderedza zvishoma huwandu hwecholesterol mumuviri. Asi tsvakiridzo itsva inoratidza kuti mhedzisiro yacho haina kunaka sezvaifungidzirwa kare. Chinhu chakakosha: Garlic inogona kunonoka kuonda kweropa. Saka, hazvikurudzirwi kuitora usati wavhiyiwa uye uchishandisa mishonga inobvisa ropa (yakadai seCoumadin). |
| Faibha | Fiber (kunyanya fiber inonyungudika) chinhu chakanaka chinobatsira kuderedza cholesterol yakaipa (LDL). Unogona kushandisa fiber supplements dzakadai se psyllium. Asi paunotanga izvi, unofanira kuwedzera dosage zvishoma nezvishoma. Kana zvisina kudaro, zvinhu zvakaita sekuzvimba nekurwadziwa zvinogona kuitika. Unofanirawo kunwa mvura yakawanda. |
| Mapuroteni eWhey | Puroteni iyi, inobva mumukaka, inogona kutorwa sechinowedzera muchimiro cheupfu. Dzimwe ongororo dzinoratidza kuti inogona kuderedza LDL uye cholesterol yese. Kana chiremba wako akatendera, sarudza chigadzirwa chine whey protein chete, isina zvimwe zvinowedzerwa (kunyanya shuga). |
| Mupunga weMbiriso Tsvuku | Ongororo yakaratidza kuti inoderedza cholesterol. Chikonzero ndechekuti ine kemikari inonzi lovastatin. Izvi zvinowanikwawo mumishonga yecholesterol. Nekuda kweizvi, dzimwe nyika dzakarambidza kutengeswa kwayo sekuwedzera. Unofanira kubvunza chiremba usati waishandisa. |
| Mimwe miriwo | Tsvagiridzo iri kuitwawo pazvinhu zvakaita sefenugreek, artichoke leaf extract, uye holy basil. Zvinonhuwira zvakaita seginger, turmeric, uye rosemary zviri kuferefetwawo kuti zvinobatsira sei pamoyo, asi hapana mhedziso yakasimba yati yasvika parizvino. |
Nzira yekudzora cholesterol kuburikidza nechikafu nechinwiwa?
Kupfuura kudya zvinovaka muviri, kuchinja kudya kwako ndicho chinhu chakakosha pakudzora cholesterol. Heano mamwe mapoka ezvekudya anogona kukubatsira.
Zvikafu zvakapfuma mufaibha
Zvikafu zvezvirimwa chete ndizvo zvine fiber. Fiber inonyungudika, kunyanya inowanikwa mu oats, bhari, lentils, nyemba, maapuro, nemaorenji, inobatsira zvikuru mukuderedza cholesterol yakaipa (LDL).
nzungu
Nzungu dzakadai semaarumondi, walnuts, uye pecans dzinogona kubatsira kuderedza cholesterol. Kudya nzungu idzi shoma pazuva kunonzi kunoderedza njodzi yechirwere chemwoyo. Ndidzo nzvimbo yakanaka yefiber.
Soya
Kuwedzera chikafu chinogadzirwa kubva musoya nesoya, zvakaita setofu nemukaka wesoya, mukudya kwako kunogona kubatsira kuderedza cholesterol yeLDL nerumwe rudzi rwemafuta anonzi triglycerides.
Mafitosterols
Aya macompounds anowanikwa mumiti, akafanana necholesterol. Anoderedza kunyudzwa kwecholesterol kubva mudumbu redu. Anowanikwa muhuwandu hushoma muzviyo zvese, miriwo, nemichero. Anowedzerwawo mumajarini nemasalad dressings. Unogona kuona kana aripo nekutarisa pane label.
Omega-3 Fatty Acids
Izvi zvinobatsira zvikuru mukuderedza njodzi yezvirwere zvemwoyo. Zvakanaka kwazvo kudya hove dzine mafuta dzakadai sesalmon, mackerel, herring, uye tuna kwemazuva maviri pasvondo. Izvi zvinodzora kuumbwa kwetriglycerides muchiropa. Zvinobatsirawo kuderedza kuunganidzwa kwemafuta (plaque) mutsinga dzeropa uye kudzora kugwinha kweropa. Mbeu dzeflax newalnuts zvakare chikafu chakapfuma muomega-3.
Zvakakosha: Kana uri kufunga kutora omega-3 supplement (semuenzaniso macapsules emafuta ehove), kunyanya kana uri kutora mishonga inobvisa ropa, bvunza chiremba wako kutanga.
Chimwe chinhu chaunofanira kudzivisa zvachose: Mafuta eTrans
Rega kudya chikafu chakanyorwa kuti "hachina hydrogenated" uye "mafuta emuriwo ane hydrogenated." Aya mafuta anogadzirwa nemaoko. Akagadzirwa kubva:
- Inowedzera cholesterol yakaipa (LDL).
- Inoderedza cholesterol yakanaka (HDL).
- Zvinokonzera kuzvimba mumuviri.
Izvi zvinowanikwa muzvinhu zvakaita semabhisikiti, makeke, uye zvekudya zvakaputirwa. Saka, zvakakosha kuverenga zviri papepa usati watenga chikafu.
Kurovedza muviri kwepfungwa: Rumwe rubatsiro mukudzora cholesterol
Pamwe chete nekudya zvakanaka uye kurovedza muviri, mabasa akaita seyoga, tai chi, uye kufungisisa zvinogonawo kubatsira kuderedza kushushikana kwako uye kubatsira kudzora cholesterol yako nenzira isina kunanga. Zvisinei, kana uine zvimwe zvirwere zvehutano, kuchenjera kubvunza chiremba wako usati watanga chimwe chinhu chakaita seyoga.
Kana uchiri kunetseka kudzora huwandu hwecholesterol mumuviri wako pasinei nekuita zvese izvi, chinhu chakanakisa chekuita ndechekutaura nachiremba wako nezvazvo wotora mishonga yaanokupa.
Mharidzo Yekuenda Nayo Kumba
- Iva nechokwadi chekubvunza chiremba wako usati washandisa chero mushonga unoti unoderedza cholesterol.
- Mishonga yekuwedzera haisi yekutsiva mishonga, uye mhedzisiro inogona kusiyana kubva pamunhu kusvika pamunhu.
- Chinhu chakakosha uye chine simba mukudzora cholesterol kudya kwakaringana uye kurovedza muviri nguva dzose.
- Iva netsika yekuverenga mazita ekudya. Zvikuru sei dzivisa kudya zvine "Trans Fats" zvachose.
- Kana uri kutora mushonga wemamwe matambudziko, zvakakosha kutsvaga rubatsiro kubva kuna chiremba nekuti chero chinhu chitsva chaunotora chinogona kukanganisa mushonga iwoyo.
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