Munofunga here kuti cholesterol yakakwira inowanikwa chete muvanhu vasingadzore kudya kwavo, vasingarovedze muviri, uye "vasina hutano"? Kutaura zvazviri, vanhu vazhinji munyika medu vanofunga kudaro. Asi kana ukateerera nyaya iyi yatiri kutaura nezvayo nhasi, uchanzwisisa kuti dzimwe nguva, zvisinei nekuti tinoedza sei, cholesterol inogona kuwedzera nekuda kwezvikonzero zvatisingakwanise kudzora. Iyi inyaya ingaita seinoshamisa, asi tinogona kudzidza zvakawanda kubva mairi.
Mararamiro ane hutano uye kuongororwa kunoshamisa
Nyaya iyi inotaura nezvemurume anonzi Dan. Dan murume akajaira mararamiro ane hutano kubvira achiri mudiki. Amai vake nababa vake vekurera vese vanhu vane hutano hwakanaka. Paaiva kuchikoro, shamwari dzake dzaimuseka nekuti aisada kudya chikafu kubva kumaresitorendi efast food.
Asi kunyangwe airarama zvakanaka kudaro, huwandu hwecholesterol yaDan hwaiwanzokwira zvishoma. Hwaiwanzova pa215 kana 220. Sezvo amai vake vaivewo necholesterol yakakwira, akafunga kuti ingave iri majini .
Rimwe zuva, chiremba paakaongorora huwandu hwecholesterol yaDan ndokuti, "Izvi zvakwira, unofanira kuchinja zvaunodya," Dan akaseka. Nekuti panguva iyoyo, aidzidzira makwikwi ekuvaka muviri uye akanga angodya huku nebroccoli chete. Saka aiziva zvechokwadi kuti dambudziko rake recholesterol harina kukonzerwa nechikafu.
Kunyangwe chiremba akamuudza kuti atange kutora mishonga yekuderedza cholesterol, Dan aisanyanya kufarira kutora mishonga. Aisatombotora mishonga yekurwadziwa nemusoro. Asi kuongororwa uku kwakaita kuti anyatsoona kukosha kwekudya zvine hutano uye kuramba achiita maekisesaizi.
Chinhu chakakosha ndechekuti dzimwe nguva chikonzero chematambudziko edu ehutano hachisi chatinofungira. Ndosaka mazano echiremba nekuongororwa zvichikosha.
Kolesteroli chii chaizvo?
Tisati taenderera mberi nenyaya yaDan, ngatitorei nguva yekunzwisisa cholesterol nenzira iri nyore. Cholesterol chinhu chine mafuta akawanda chinowanikwa mumiviri yedu. Chinokosha pamabasa akawanda akakosha, akadai sekuvaka madziro emasero edu, kugadzira mahormone, uye kugadzira vhitamini D.
Asi dambudziko nderekuti izvi zvakawandisa. Tinowanzonzwa nezvemhando mbiri huru dzecholesterol.
| Rudzi rweCholesterol | Zvichitaurwa zviri nyore... | Zvekuita |
|---|---|---|
| LDL (Low-Density Lipoprotein) | Cholesterol "yakaipa" | Kana izvi zvikawedzera, zvinogara pamadziro etsinga dzeropa, zvichidzivhara uye zvichikonzera zvirwere zvakaita sekurwadziwa kwemoyo nekurohwa nehana. |
| HDL (High-Density Lipoprotein) | Cholesterol "yakanaka" | Izvi zvinoitwa nekutora cholesterol isingadiwe mumuviri kuenda nayo kuchiropa woibvisa. Izvi zvinoreva kuti kana yakawanda, zvinova nani. |
Huwandu hwecholesterol hwaDan hunosvika 220. Vanachiremba vanowanzo kurudzira kuti huwandu uhwu husapfuure 200 mg/dL.
Kuedza "Keto Diet" uye kushamisika kwayakaunza!
Dan munhu anofinhwa zvishoma nekuita zvimwe chete. Saka maitiro ake ekudya akafanana. Rimwe zuva akasarudza kuedza chimwe chinhu chitsva. Ndiyo yaive "Keto Diet" inozivikanwa nevanhu vazhinji. Mukudya uku, unofanirwa kuderedza makabhohaidhiretsi (starch) uye kudya chikafu chine mafuta akawanda.
Mudzimai wake ane vanachiremba vemhuri vakati wandei. Vaitya kuti Dan aizojaira kudya kwakadai kune mafuta akawanda. Mushure mechinguva vakatanga kudya, vakaudza Dan kuti aende kunoongororwa cholesterol yake.
Pakasvika mushumo webvunzo, Dan nachiremba vese vakashamisika. Huwandu hwecholesterol yaDan hwakanga hwakwira kusvika pa480 ! Chiremba akati zvainge zvakaita sekudya paketi yebhekoni zuva rega rega. Vakanga vaita bvunzo dzakawanda kuti vaone chikonzero chacho.
Sei izvi zvakaitika? Chii chinonzi "hyper-absorber"?
Mushure mekuongororwa kakawanda, chiremba akasvika pamhedziso. Akati Dan "ainyanya kunyudza muviri zvakanyanya."
Zvino ungave uchishamisika kuti izwi idzva iri chii. Zvichitaurwa zviri nyore, ndiro iri:
- Munhu akajairika: Chikamu chidiki chete checholesterol yatinodya kubva muchikafu ndicho chinotorwa nemuviri.
- Hyper-absorber: Rudzi urwu rwemuviri wemunhu runotora huwandu hwakawanda hwecholesterol kubva muchikafu.
Izvi zvinoreva kuti, kana Dan akadya magiramu makumi mana emafuta akazara pazuva, muviri wake uchatora akawanda emagiramu makumi mana iwayo. Izvi zvinotsanangurwa nemajini. Izvi hazviitiki kune wese munhu ari pakudya keto. Asi kune munhu akaita saDan, zvine njodzi huru.
Mushure mekuziva izvi, Dan akadzokera kutsika dzake dzekare dzekudya zvine hutano. Zvinoshamisa kuti mukati memazuva mashoma, huwandu hwecholesterol yake hwakaderera zvakare kusvika pa220.
Hupenyu hwangu hwezuva nezuva hwakaita sei iye zvino?
Dan ava kunyatsongwarira nezvekudya kwake. Anodya magiramu makumi matatu emacarbohydrate, magiramu makumi matatu emapuroteni, uye magiramu asingasviki gumi emafuta pazuva.
- Kudya kwekuseni: Oats neblueberries nenzungu dzakaita sewalnuts.
- Zvekudya zvikuru: Mbatatisi, quinoa, huku, nehove ndizvo zvinonyanya kudyiwa.
- Zviitiko zvakakosha: Ndinodya nyama yemombe (steak) kanenge kamwe chete kana kaviri pamwedzi.
Kuti muviri urambe uchishanda zvakanaka, anodya chikafu chidiki maawa mana ega ega .
Kurovedza muviri chikamu chakakoshawo muhupenyu hwake.
- Ndinomuka na5am mangwanani ega ega ndotasva bhasikoro rangu kwemaminitsi makumi maviri.
- Ndinoita kurovedza muviri kwemazuva mashanu pasvondo, pakupera kwezuva.
Dan nemukadzi wake vese vanorarama hupenyu hune simba. Vanofarira zvinhu zvakaita sekufamba netsoka uye kukwira chikepe.
Chidzidzo nemaonero
Dan akatya zvikuru apo huwandu hwecholesterol yake hwakasvika 480. Nhamba iyi yakakwira uye ine njodzi. Anoziva kuti nekuda kwechirwere chake chemajini, haazokwanisi kuita kuti huwandu hwecholesterol yake hudzokere pahwakajairika. Asi ari kuita zvese zvaanogona kuti arambe achidzorwa, asingamboregi huchipfuura 220.
"Ndava nemakore ekuma30. Ndava kuziva kukosha kwekudya zvakanaka uye kurovedza muviri pahutano hwangu. Ndinoda kuva neutano hwakanaka, kushanda nesimba, uye kurarama hupenyu hurefu."
Shoko rakakosha zvikuru ratinogona kuwana kubva munyaya iyi nderekuti tinofanira kugara tichiziva nezvehutano hwedu. Kana uine dambudziko recholesterol, usangofungidzira, asi taura nachiremba wako ubvunze. Iye achakunyorera chikafu chakakodzera, kurovedza muviri, uye mishonga.
Mharidzo Yekuenda Nayo Kumba
- Kuwanda kwemafuta emuviri (cholesterol) hakusi chirwere chinongobata vanhu vane mararamiro asina kunaka chete. Chinogonawo kuitika kuvanhu vane hutano hwakanaka nekuda kwemajini .
- Zvakakosha kugara uchiongorora huwandu hwecholesterol yako, kunyanya kana mumwe munhu mumhuri mako aine cholesterol yakakwira kana chirwere chemwoyo.
- Usati waedza kudya kutsva kwaunoona paindaneti kana kubva kushamwari, bvunza chiremba kuti uone kana kwakakodzera muviri wako. Zvinoshanda kune wese munhu zvingasashanda kwauri.
- Zvirwere zvakasiyana-siyana zvakaita se "hyper-absorber" senyaya yaDan zvinogona kuonekwa chete kuburikidza nekuongororwa kwechiremba.
- Pasinei nekukanganiswa kwemajini, huwandu hwecholesterol muropa hunogona kudzorwa zvakanaka kuburikidza nekudya zvine hutano uye kurovedza muviri nguva dzose .
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