Chiremba wako akakuudza here kuti cholesterol yako yakakwira zvishoma uye kuti unofanira kutanga kutora mishonga? Kana kuti pamwe watove kutora mishonga ye cholesterol yako. Mishonga yekudzora cholesterol yako inokosha chaizvo. Dzimwe nguva inogona kuponesa hupenyu. Asi chinhu chakakosha chatinofanira kuyeuka ndechekuti kutora mishonga chete hakugone kuidzora zvizere. Mishonga ingori imwe chete chishandiso chiri mubhokisi redu rezvishandiso. Kuti chishandiso ichocho chishande nemazvo, tinofanira kugadzirisa mararamiro edu zvinoenderana nazvo.
Ngatidzidzei zvishoma nezvekuti mushonga unoshanda sei?
Kana wangoonekwa kuti une cholesterol yakakwira, chiremba wako anogona kukupa mhando dzakasiyana dzemishonga. Haasi mishonga yese inoshanda zvakafanana. Mhando yega yega yemishonga inodzora cholesterol mumuviri zvakasiyana. Zvichitaurwa zviri nyore, heano mamwe emhando huru dzemishonga uye mashandiro ayo.
| Kirasi yeMishonga | Mashandiro Azvo |
|---|---|
| Mishonga yeStatin | Zvinodzivirira chiropa chedu kuti chisaburitse cholesterol. Izvi zvinoderedza huwandu hwecholesterol muropa. Iyi ndiyo mhando inonyanya kushandiswa. |
| Ezetimibe | Zvinodzivirira cholesterol iri muchikafu chatinodya kuti isapindwe mumuviri ichibva muura. Kana mishonga yestatins chete isina kukwana, chiremba wako anogona kuwedzera izvi zvakare. |
| Zvinosanganisa bile acid | Zvinomisa kupinda kwe bile acids kubva mudumbu kuenda muropa. Chiropa chinobva chashandisa cholesterol iri muropa kugadzira bile idzva. Izvi zvinoderedza cholesterol yakaipa (LDL). |
| Inhibitors dzePCSK9 | Zvinoderedza huwandu hwecholesterol yakaipa (LDL) nekuita kuti puroteni yakakosha mumasero echiropa isashande. Izvi zvinowanzopihwa sejekiseni. |
| Zvinodzivisa ACL | Izvi zvinodzivisawo kugadzirwa kwecholesterol muchiropa. |
| Fibrates | Izvi zvinonyanya kubatsira kuwedzera huwandu hwakanaka hwecholesterol (HDL). |
| Niacin | Inoderedza mwero wekubudiswa kwemafuta muropa nechiropa. |
Yeuka kuti chero mishonga iyi inoshanda zvakanyanya chete kana ukaramba uine mararamiro ane hutano.
Kudya Zvakakodzera: Maitiro Ekuronga Zvekudya Zvako
Kuchinja kudiki pakudya kwako kunogona kubatsira kuderedza cholesterol uye kuvandudza hutano hwemwoyo. Funga kuti zvinhu izvi zviri nyore sei.
- Deredza mafuta akazara: Kuderedza kudya nyama tsvuku dzakadai senyama yemombe nenyama yenguruve uye zvigadzirwa zvemukaka zvine mafuta akawanda zvakaita semukaka wakakora, chizi, uye bhota zvinogona kubatsira kuderedza cholesterol yakaipa (LDL).
- Bvisa mafuta e trans zvachose: Aya ndiwo vavengi vakuru ve cholesterol. Anovanzwa muzvinhu zvakaita semargarine, mabhisikiti anotengwa muchitoro, makeke, uye mapatties . Aya ndiwo akanyorwa pamazita ezvekudya se "Partially hydrogenated vegetable oil."
- Isa chikafu chine mafuta akawanda mu omega-3 fatty acids: Kunyange zvazvo izvi zvisingaderedze LDL zvakananga, zvinoderedza imwe mhando yemafuta eropa ine njodzi inonzi triglycerides. Isa hove dzine mafuta dzakadai sesalmon, mackerel, walnuts, flaxseeds, uye avocado mukudya kwako.
- Tarisa zvakanyanya pakudya zvinobva muzvirimwa: Mbeu dzakadai senyemba, nyemba, nebhinzi , pamwe nemiriwo yakaita sespinachi, kale, necollard greens, zvinogona kubatsira kuderedza cholesterol yako. Zvinopawo huwandu hwakanaka hweprotein.
- Idya chikafu chine fiber yakawanda inonyungudika: oats, bhinzi, Brussels sprouts, maapuro, mapeyaZvinhu zvakadaro zvine fiber yakawanda. Chinoitwa nefiber iyi kubata cholesterol muura nekuiburitsa kunze panzvimbo pekuti inyudzwe nemuviri.
- Wedzera whey protein: Izvi zvinowanikwa muzvigadzirwa zvemukaka. Tsvagiridzo yakaratidza kuti whey protein inogona kuderedza LDL, cholesterol yese, uye kunyange BP.
Tinofanirawo kufunga nezvekuwedzera here?
Chinhu chekutanga kutaura ndechekuti izvi hazvimbotsivi chikafu chikuru. Zvinongova chimwe chezvinovaka muviri.
Yambiro: Haufanire kushandisa chero mishonga yekuwedzera hutano usina kupiwa mazano nachiremba chero chikonzero chipi zvacho. Unofanira kugara uchitaura nachiremba wako uye kuwana mvumo yake usati watanga chero chinhu chitsva.
Kana chiremba wako achibvumirana, zvinotevera zvinogona kubatsira:
- Psyllium husk: Izvi zvinozivikanwa seIsabgol munyika medu. Iyi imhando yefiber. Izvi zvinobatsira kusunga nekubvisa cholesterol mumuviri.
- Mupunga wembiriso tsvuku: Chiremba wako achaongorora mashandiro echiropa chako nguva nenguva kana ukashandisa izvi, sezvo zvine mishonga yakafanana nemimwe mishonga inoderedza cholesterol (semuenzaniso, lovastatin).
- MaPhytosterols: Aya ndiwo machemicals echisikigo anowanikwa mumasero emiti. Nekuti chimiro chawo chakafanana necholesterol, anonyudzwa mumuviri pachinzvimbo checholesterol chaiyo panguva yekugaya. Izvi zvinoderedza kunyudzwa kwecholesterol chaiyo.
Rega kusvuta nekushandisa fodya nhasi.
Kusvuta fodya chete, asi chero rudzi rwefodya, kusanganisira kutsenga fodya nekutambisa chingamu, zvinokuvadza mwoyo wako zvikuru. Nicotine iri mufodya inowedzera cholesterol uye inowedzera zvikuru njodzi yezvirwere zvemwoyo.
Ongororo dzakaratidza pachena kuti vanoputa fodya vane mwero wakaderera we good cholesterol (HDL) uye mwero wakakwira we bad cholesterol (LDL) uye total cholesterol. Saka kurega tsika iyi chimwe chezvinhu zvikuru zvaunogona kuita kuti ubatsire.
Kurovedza muviri kwakakosha kuti mwoyo uve wakanaka.
Kurovedza muviri inzvimbo yakanaka yekutanga rwendo rwako rwekuderedza cholesterol. Kurovedza muviri nguva dzose kunowedzera huwandu hwakanaka hwecholesterol (HDL) uye kunoderedza triglycerides.
Chinhu chinonyanya kukosha kuramba uchiita . Kumira kwezuva rimwe kana maviri hakubatsiri. Sangano reAmerican Heart Association rinokurudzira kurovedza muviri kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo .Unogona kusarudza chimwe chinhu chakadai sekufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kana kushambira . Paunorovedza muviri, unodzikisa huremu hwakawedzerwa kubva mumuviri wako. Kudzikisa huremu kunobatsirawo zvikuru mukuderedza cholesterol.
Mharidzo Yekuenda Nayo Kumba
- Mishonga inonyorerwa nachiremba inokosha zvikuru pakuderedza cholesterol mumuviri. Asi mishonga chete haikwani. Mararamiro ane hutano akakosha.
- Gara uchitaura nachiremba wako usati wachinja kudya kwako, watanga maekisesaizi matsva, kana kutora chero chimwe chikafu chinovaka muviri.
- Deredza kudya zvine mafuta akawanda, mafuta, uye shuga (kunyanya mafuta akazara uye trans), uye wedzera miriwo, michero, uye nyemba dzakapfuma mufaibha mukudya kwako.
- Dzivisa kusvuta fodya zvachose. Ndiyo basa guru raunogona kuita pamoyo wako.
- Iva nemuviri unoshanda zuva nezuva. Isa parutivi maminetsi makumi matatu pazuva ekurovedza muviri.
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