Vanhu vazhinji vava kunetseka zvikuru nezvehutano hwavo. Zvakajairika kunzwa kutya uye kunetseka zvishoma paunonzwa izwi rekuti 'cholesterol'. Kunyangwe uchigona kuwana ruzivo rwakawanda nezveizvi paInternet, kubva kushamwari, uye mumabhuku, nyanzvi yepamusoro uye yega yekutaura nayo nezveizvi ndichiremba wako. Achishandisa dzidzo yake, kudzidziswa, neruzivo rwake, anogona kugadzira hurongwa hwekudzora chirwere ichi chakakunakira. Saka, ngationei kuti nei hurukuro iyi ichikosha kudaro.
Sei uchifanira kutaura nachiremba?
Zvichitaurwa zviri nyore, chiremba munhu anoziva nyaya yacho zvakanaka. Kare, zvainzi unofanira kuongororwa cholesterol yako kanenge kamwe chete pagore. Asi ikozvino maonero iwayo achinja. Vanachiremba vava kuti kana usiri panjodzi yekuve necholesterol yakakwira, unofanira kuongororwa makore mashanu ega ega .
Zvisinei, kana mumwe munhu mumhuri mako aine zvinhu zvinokonzera cholesterol yakakwira, kuchenjera kuti ugare uchiongororwa nguva nenguva. Paunoona chiremba wako nguva dzose kuti aongororwe, anogona kuwana mufananidzo wakazara we cholesterol yako. Zvichibva paruzivo urwu, zviri nyore kwaari kusarudza kuti ndeipi mishonga yakakunakira.
Haasi mashoko ese ari paindaneti akakodzera munhu wese. Chiremba wako chete ndiye anogona kukupa mazano akanakisisa anokodzera muviri wako, mararamiro ako, uye zvinhu zvinoisa njodzi.
Mibvunzo inonyanya kukosha yekubvunza chiremba wako
Nguva inotevera yaunoona chiremba wako, yeuka kubvunza mibvunzo iyi. Kuvabvunza kuchakubatsira kunzwisisa zviri nani mamiriro ako ezvinhu.
| Mubvunzo wekubvunza | Sei mubvunzo uyu uchikosha? |
|---|---|
| Ko cholesterol yangu yakaita sei? Chii chinonzi HDL (cholesterol yakanaka), LDL (cholesterol yakaipa), uye triglycerides? | Izvi zvichakubatsira kunzwisisa chaizvo kuti zvinhu zviri mumushumo wako ndezvipi uye kuti zvinorevei. |
| Mhuri yangu inewo cholesterol. Ine chekuita nemajini here neni? | Nzwisisa njodzi yako uye kuti sei dzimwe nguva kuchinja mararamiro ako chete kusina kukwana. |
| Ndingaderedza huwandu hwecholesterol yangu here nekudya kwangu uye kurovedza muviri chete? | Iva netarisiro dzinoshanda pakurapwa uye sarudza kana mushonga uchikosha kana kuti kwete. |
| Ndezvipi zvekudya zvandinofanira kudya uye zvandinofanira kudzivisa kuderedza cholesterol? | Wana mazano anoshanda aunogona kushandisa muhupenyu hwako hwezuva nezuva. |
| Chii chiri pakati pecholesterol nechirwere chemwoyo? Ndiri panjodzi yakakura yekubatwa nechirwere chemwoyo here? | Nzwisisa kukomba kwechirwere ichi uye tora matanho ekudzivirira matambudziko ehutano mune ramangwana. |
| Ndinofanira kutora mushonga wekuderedza cholesterol here? Ndeupi mushonga wakandinakira? | Nzwisisa hurongwa hwako hwekurapa uye zvikonzero zvesarudzo yachiremba wako. |
| Ndezvipi zvingakonzera migumisiro yemushonga uyu? Zvinotora nguva yakareba sei kuti mushonga ushande? | Kuziva zvekutarisira panguva yekurapwa uye zvekuita kana paine matambudziko. |
| Mishonga iyi inodhura marii? Pane dzimwe nzira here dzekuderedza mutengo? | Kutarisira mari yekurapwa uye kubvisa zvipingamupinyi zvinotadzisa vanhu kuwana kurapwa kwenguva refu. |
Zvinhu zvaunogona kubvunza chiremba wako:
Nyaya iyi haisi yedivi rimwe chete. Chiremba achakubvunzawo mibvunzo kuti anzwisise mamiriro ako ezvinhu zvizere.
- Nhoroondo yemhuri yako:Zvakakosha kuti azive kana paine mumwe munhu mumhuri ane cholesterol yakakwira kana chirwere chemwoyo. Nekuti, zvisinei nekuti mararamiro ako akanaka sei, majini anogona kuderedza kugona kwemuviri kubvisa cholesterol yakaipa (LDL).
- Hutano Hwako Hwese: Chiremba wako achatarisa zvinopfuura huwandu hwecholesterol yako chete. Achatarisawo zvimwe zvirwere, zvakaita sechirwere cheshuga kana BP, kuti aone njodzi yako yechirwere chemwoyo nestroke. Zvese izvi zvichabatanidzwa kuti zvione kurapwa kwakanakira iwe.
Zvakanakira kuziva ruzivo urwu
Uchabatsirwa zvikuru nekutaura nachiremba wako nezveutano hwako nemararamiro ako.
Mazano ekuvandudza hutano
Chiremba achakupa zano rekuti udzore kudya kwako. Achakuudza nezvezvikafu zvinowedzera cholesterol yakaipa (LDL), zvakaita sezvikafu zvine mafuta akawanda (chizi, mukaka usina mafuta akawanda, nyama ine mafuta akawanda) uye zvekudya zvine mafuta e trans (zvekudya zvakaputirwa, mabhisikiti, makeke).
Inokuudzawo nezvezvikafu zvaunofanira kudya, zvakaita sezvikafu zvine fiber yakawanda (michero, miriwo, oats, bhinzi), mafuta emuorivhi, nzungu, hove, mazai, uye yogati. Kana zvichidikanwa, unogona zvakare kubvunza nyanzvi yezvekudya kuti uwane mamwe mazano.
Pamusoro pezvo, unogona kutaura nezvekuchinja mararamiro, zvakaita sekurovedza muviri kwemaminitsi makumi matatu pazuva uchimhanya zvine mwero , kurega kusvuta, uye kuderedza doro.
Kunzwisisa kwakadzama nzira dzekurapa
Kana shanduko idzi dzemararamiro chete dzisingadzore cholesterol yako, ungangoda kutora mishonga. Chiremba wako achakurudzira mushonga wakanakira iwe, zvichienderana nezera rako, hutano hwako, uye migumisiro inogona kuitika.
Kune mhando dzakasiyana dzemishonga yecholesterol, dzakadai sestatins uye PCSK9 inhibitors . Kana chiremba wako akakunyorera mushonga, usatya kubvunza kuti, "Sei wakasarudza mushonga uyu?" Bvunzawo kuti uchaziva sei kana mushonga wacho uchishanda.
Chiremba wako anogona kukupa zano rekuti mushonga mutsva uri kutengeswa. Kana zvakadaro, bvunza kuti sei uri nani pane mushonga wekare, wagara uripo. Yeuka kuti mishonga mitsva inowanzo kudhura, uye panogona kunge paine ruzivo rwakawanda pamusoro pemigumisiro yayo yenguva refu.
Nzira dzekuderedza mutengo wekurapwa
Vanhu vedu vanozeza kutaura nachiremba nezvemutengo wemishonga. Asi iyi inyaya inokosha zvikuru. Dzimwe nguva chiremba anogona kukanganwa kutaura nezvazvo. Saka taura nezvazvo iwe pachako.
- Kana chiremba wako akakunyorera mushonga une zita rekuti "brand" , bvunza kana paine mushonga unoshandiswa pakurapa . Mishonga inoenderana nekurapa yakafanana uye inogona kudhura ne80%-85%.
- Kuchinja dose yemushonga.
- Kuchinja nguva yekutora mishonga.
- Kuderedza huwandu hwemishonga yawakanyorerwa.
- Kumbomira zvishoma kuti bvunzo dzechiremba dziitwe.
- Kuwedzera nguva pakati penguva dzekuonana nadzo.
Kutaura nezvezvinhu zvakadai kunogona kukuchengetera mari yakawanda.
Mharidzo Yekuenda Nayo Kumba
- Kuti uzive kuti cholesterol yako chii chaizvo, zvakanaka kutaura nachiremba wako pane kuvimba neinternet kana vamwe.
- Taura pachena nachiremba wako nezvenhoroondo yemhuri yako, kudya kwako, uye kana uchirovedza muviri kana kuti kwete.
- Usambotya kubvunza mibvunzo nezvemishonga, migumisiro yayo, uye mitengo. Ikodzero yako kuziviswa.
- Kuchinja mararamiro (kudya zvakanaka, kurovedza muviri) kwakakosha zvikuru. Zvisinei, kana zvichidikanwa, tora mushonga waunonyorerwa nachiremba wako uye kwenguva yakatarwa.
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