Tose tinoziva kuti cholesterol yakakwira yakaipa pamoyo wako uye inogona kukonzera kurwara kwemoyo. Izvozvo ichokwadi. Asi waiziva here kuti cholesterol iyi inogonawo kukuvadza itsvo dzako chinyararire? Ehe, kunyangwe vanhu vazhinji vasingafungi kudaro, pane hukama hukuru, hwakananga pakati pehuwandu hwecholesterol yakakwira nechirwere cheitsvo. Ngatitaurei nezvazvo zvakadzama nhasi.
Chii chiri kubatana kwechokwadi pakati pecholesterol neitsvo?
Zvichitaurwa zviri nyore, cholesterol chinhu chine wakisi chinodiwa kuti tigadzire masero mumiviri yedu. Miviri yedu inoigadzira, uye tinoiwanawo kubva mune zvimwe zvekudya zvatinodya. Dambudziko nderekuti kana huwandu hwecholesterol iyi hwakwira zvakanyanya.
Cholesterol iyi yakawandisa inotanga kuungana mutsinga dzedu dzeropa. Kana izvi zvikaitika, tsinga dzeropa dzinovharika uye zvirwere zvakakomba zvakaita sekurwadziwa kwemoyo nekurohwa nestroke zvinoitika. Saka chinhu chimwe chete chinoitika kuitsvo. Itsvo dzakaita semafirita maviri madiki anosefa tsvina mumuviri wedu. Kana cholesterol ikaungana mutsinga dzeropa dzakatetepa dzinopa ropa kuitsvo, huwandu hweropa rinosvika kuitsvo hunoderera. Zvadaro hadzigoni kushanda zvakanaka.
Zvinotaurwa netsvagurudzo iyi
Zvidzidzo zvakawanda zvekurapa zvakawana hukama uhwu. Mune imwe ongororo, sampuro dzeropa kubva kuzviuru zvevarume vane hutano dzakatorwa mukati memakore gumi, uye mashandiro eitsvo dzavo nemazinga echolesterol zvakaedzwa.
Chavakanyatsoona ndechekuti muropa revanhu vane dambudziko rekushanda kweitsvo:
- Kuva nemazinga akakwira eLDL (Low-Density Lipoprotein), rudzi rwe "cholesterol" yakaipa .
- Kuva nemazinga akaderera eHDL (High-Density Lipoprotein), rudzi rwecholesterol "yakanaka" .
Cholesterol yeHDL "yakanaka" nekuti inobatsira kubvisa cholesterol isingadiwe kubva mumitsipa yeropa. Izvi zvinoreva kuti huwandu hwakaderera hweHDL hunowedzera njodzi yekuunganidzwa kwecholesterol mumitsipa yeropa.
Imwe ongororo yakawana kuti kwete cholesterol chete, asiwo huwandu hwakakwira hwemamwe marudzi emafuta muropa , triglycerides, hunowedzerawo njodzi yechirwere cheitsvo.
Muchidimbu, kana huwandu hweLDL ("cholesterol yakaipa" muropa rako) netriglycerides hwakakwira uye huwandu hweHDL ("cholesterol yakanaka" muropa rako hwakaderera, njodzi yako yekurwara neitsvo kwenguva refu inopetwa kaviri nekufamba kwenguva.
Izvi zvinoshanda kumativi ese ari maviri. Cholesterol inogona kukonzera chirwere cheitsvo, uye chirwere cheitsvo chinogonawo kuderedza kugona kwemuviri kudzora cholesterol nemafuta. Ndosaka mamiriro maviri aya achiwanzoitika pamwe chete.
Nzira yekurapa cholesterol nechirwere cheitsvo?
Mashoko akanaka ndeekuti pane zvakawanda zvatinogona kuita kudzora matambudziko aya. Pane nzira mbiri huru: kurapwa uye kuchinja mararamiro.
Kurapwa Kwekurapa
Mishonga inoderedza cholesterol, kunyanya statins, inobatsira zvikuru mukuderedza njodzi yekurohwa nemoyo nestroke. Saka, zvakanaka here kutora mishonga iyi kana uine chirwere cheitsvo?
- Chirwere cheitsvo chepakutanga: Kana uine chirwere cheitsvo chepakutanga, chiremba wako anowanzo kunyora mushonga westatin wekuderedza cholesterol yako. Tsvagiridzo inoratidza kuti kurapwa uku kunogona kuderedza cholesterol yako uye kuderedza njodzi yako yechirwere chemwoyo.
- Chirwere cheitsvo chiri padanho rekupedzisira: Zvisinei, kana chirwere cheitsvo chako chakura, uri kurapwa ne dialysis, kana kuti wakaisirwa itsvo, chiremba wako ndiye achasarudza kuti okupa mushonga uyu here kana kuti kwete.
Chinonyanya kukosha: Kana uine chirwere cheitsvo, usambofa watora mishonga inoderedza cholesterol usina kupiwa mazano nachiremba. Gara uchitaura nachiremba wako kuti vaone kuti ndeipi mishonga yakakunakira.
Kuchinja mararamiro uye kudya
Kungofanana nemishonga, pamwe zvakanyanya kukosha, kuchengetedza mararamiro ako nezvaunodya. Kuchinja kudiki uku kunogona kuita mutsauko mukuru.
| Zviito | Zvisaitwa |
|---|---|
| Idya miriwo mitsva yakawanda, miriwo, nemichero. | Deredza kudya nyama tsvuku (nyama yemombe, nyama yenguruve) nenyama dzakagadzirwa senge masoseji nemameatball. |
| Sarudza nyama chena dzakadai sehuku (yakabviswa ganda) nehove. | Dzivisa kudya zvakakangwa zvakanyanya uye kudya kwakakurumidza. |
| Wedzera zviyo zvakakwana - semuenzaniso, buckwheat, bhari, oats, uye mupunga webrown - mukudya kwako. | Deredza zvinwiwa zvine shuga, makeke, mabhisikiti, toffee, nezvimwewo. |
| Pakusarudza chikafu chemukaka (yogati, mukaka usina mafuta akawanda), sarudza mhando dzemukaka dzisina mafuta akawanda. | Deredza kudya zvine munyu wakawanda (mazai, mapickle, masosi) uye zvekudya zviri mumagaba. |
| Shandisa mafuta ane hutano akadai semafuta emuriwo panzvimbo pemafuta ekokonati pakubika. | Deredza mukaka wakakora zvakakwana uye zvigadzirwa zvemukaka zvine mafuta akawanda zvakaita sebota nechizi. |
Kunze kwechikafu, kune dzimwe tsika dzinokosha dzaunofanira kuwedzera muhupenyu hwako.
- Kurovedza muviri: Ita maekisesaizi kwemaminitsi makumi matatu pazuva, akadai sekufamba netsoka kana kutasva bhasikoro. Izvi zvinogona kubatsira kudzora cholesterol nehuremu.
- Dzivisa kusvuta: Kusvuta ndicho chikonzero chakananga chekukuvadzwa kwetsinga dzeropa neitsvo. Kana uri kusvuta, tsvaga rubatsiro kuti urege.
- Kudzora huremu: Sezvo huremu hwemuviri huchiwedzera, kumanikidzwa kwecholesterol neitsvo kunowedzera. Dzora huremu hwako kuburikidza nekudya kwakakodzera uye kurovedza muviri.
Kana uchifunga kuti une cholesterol yakakwira, kana kuti uchifunga kuti uri panjodzi yekurwara neitsvo, ndapota taura nachiremba wako nezvazvo. Zvinhu izvi zvinogona kuonekwa nekuongororwa kweropa kuri nyore. Kana zvikaonekwa nekukurumidza, zvinova nyore kudzora.
Mharidzo Yekuenda Nayo Kumba
- Mafuta akawanda echolesterol haangokuvadzi mwoyo chete, asiwo itsvo.
- Kuwanda kwe "cholesterol" yakaipa (LDL) uye triglycerides pamwe nekudzikira kwe "cholesterol" yakanaka (HDL) kunowedzera njodzi yechirwere cheitsvo chisingaperi.
- Kudya zvine hutano uye kurovedza muviri nguva dzose ndiyo nzira dzakanakisisa dzekudzivirira cholesterol nechirwere cheitsvo.
- Kana uine chirwere cheitsvo, iva nechokwadi chekubvunza chiremba wako usati watanga chero mushonga kana kuchinja mararamiro ako zvakanyanya.
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