Uri kurara zvakakwana here husiku? Ungave uchishamisika kuti chii chiri pakati pekurara necholesterol. Asi kutaura chokwadi, huwandu hwemaawa aunorara, mhando yekurara ikoko, zvese izvi zvine chekuita nemazinga echolesterol mumuviri wako. Kusarara zvakakwana, pamwe nekurara zvakanyanya, zvese zvinogona kubatsira pakuita izvi. Ngatitaurei nezvazvo zviri nyore uye zvechokwadi nhasi.

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Kutanga, ngatitarisei kuti cholesterol ine hutano chii.

Cholesterol rudzi rwemafuta akakosha kumiviri yedu. Asi kana akawandisa ndipo panotanga matambudziko. Kuti hutano hwemwoyo yedu hurambe huri padanho rakanaka, zvakakosha kuchengetedza huwandu hwemafuta echolesterol nenzira inotevera.

Rudzi rweCholesterol	Hutano hwakanaka (mg/dL)
Cholesterol Yese	Inofanira kunge iri pasi pe200 mg/dL.
Cholesterol yeLDL ("yakaipa" cholesterol)	Inofanira kunge iri pasi pe100 mg/dL (iri pasi pe70 mg/dL iri nani kune avo vane chirwere chemwoyo kana chirwere cheshuga)
Cholesterol yeHDL ("yakanaka" cholesterol)	Varume vanofanira kuva ne40 mg/dL kana kupfuura, vakadzi vanofanira kuva ne50 mg/dL kana kupfuura.
Triglycerides	Inofanira kunge iri pasi pe150 mg/dL.

Zvichitaurwa zviri nyore, LDL ndiyo cholesterol "yakaipa". Kana yaungana, inogona kuungana mutsinga dzedu dzeropa, yodzivhara uye yokonzera chirwere chemwoyo. HDL ndiyo cholesterol "yakanaka". Kufanana nemuchina unounganidza marara, HDL inobatsira kubvisa cholesterol yeLDL yakaipa uye kuchengetedza tsinga dzedu dzeropa dzakachena. Ma triglycerides akawanda anogonawo kukonzera mafuta mutsinga dzedu dzeropa.

Chii chinoitika mukati memiviri yedu patinenge takarara?

Kurara inguva inokosha yekuti miviri yedu iwane simba rekuzvigadzirisa. Mahormone anoburitswa patinenge takarara kuti agadzirise masero nematishu akakuvadzwa nekushushikana uye kuneta kwezuva. Kumanikidzwa kweropa redu kunoderera, kurova kwemoyo wedu kunoderera, uye kufema kwedu kunoreruka. Mwoyo yedu, iyo yakashanda nesimba zuva rese, inowanawo zororo panguva iyi.

Paavhareji, munhu mukuru anofanira kurara zvakanaka kwemaawa manomwe kusvika mapfumbamwe pazuva.

Saka, chii chinoitika kana ukasawana zororo iri rinokosha? Ndipo panotanga kumuka matambudziko ehutano akadai semafuta akawanda mumuviri.

Hukama huripo pakati pekurara nemahormone

Kana usingarare zvakanaka, mamwe mahormone akakosha mumuviri anotadza kuenzana.

Cortisol: Iyi inonziwo 'stress hormone'. Inoburitswa zvakanyanya kana usingawane hope dzakakwana.
Ghrelin: Hormone iyi inowedzera nzara yedu. Ndosaka vanhu vasingawani hope dzakakwana vachiwanzonzwa nzara.
Leptin: Hormone iyi inobatsira kudzora huremu hwemuviri wedu uye inozivisa uropi kuti taguta. Kana tisingawani hope dzakakwana, kuburitswa kwehomoni iyi kunoderera.

Nekuda kwekusagadzikana kwemahormone uku, chido chako chekudya chinochinja uye unogona kusaziva kuti unotanga kudya zvekudya zvine mafuta akawanda neshuga. Izvi ndizvo zvinokonzera cholesterol yakakwira.

Uyewo, vanhu vane sleep apnea, chirwere chinoita kuti kufema kumire panguva yekurara nekuda kwekungonzwa ngonono, vanowanzova necholesterol yakakwira, kunyanya LDL ne triglyceride levels.

Chii chinoitika kune cholesterol kana usingawani hope dzakakwana?

Kushaya hope kunogona kukanganisa varume nevakadzi zvakasiyana. Imwe ongororo huru yakawana kuti varume vairara pasi pemaawa matanhatu husiku vaiva nemazinga eLDL ("akaipa") cholesterol akakwira. Vakadzi vairara nguva imwe chete vaiva nemazinga eLDL akaderera . Varume nevakadzi vaiita ngonono vaiva nemazinga eHDL ("akanaka") cholesterol akaderera.

Fungidzira, munhu asingarari zvakanaka husiku. Anonzwa kuneta zvikuru mangwana acho. Ari pasi pekushushikana kwakanyanya. Uye ane nzarawo zvikuru. Saka anogara achidya zvinotapira uye zvine mafuta. Kana zvese izvi zvikaitika, zvinoshamisa here kuti huwandu hwecholesterol hunokwira?

Kurara zvakanyanya idambudzikowo here?

Ehe, izvozvo zvinogonawo kuva dambudziko. Vamwe vanhu vanofunga kuti kana vakarara zvakanyanya, muviri wavo unova nani. Asi handizvo.

Ongororo yakaitwa kuJapan yakawana kuti vakadzi vairara maawa anopfuura masere pazuva vaiva nemazinga akaderera eHDL ("akanaka") echolesterol. Vakadzi vairara maawa asingasviki mashanu kana anopfuura masere vaiva nemazinga akakwira etriglyceride.

Izvi zvinoreva kuti, sezvimwe zvinhu zvese, haudi kurara zvakanyanya, uye haudiwo kurara kushoma. Kuenzana ndicho chinhu chinonyanya kukosha.

Saka, chii chaungaita kuti urara zvakanaka usiku?

Heano mamwe maitiro ari nyore achakubatsira kuvandudza kunaka kwekurara kwako uye kudzora huwandu hwecholesterol yako.

Ronga purogiramu yekurara: Iva netsika yekurara uye kumuka panguva imwe chete zuva nezuva. Usaputsa tsika iyi nekuti iri pakupera kwevhiki. Kurega kurara mukati mevhiki wozorara pakupera kwevhiki kunogona kukanganisa wachi yako yemuviri.
Ita kuti imba yako yekurara ive nzvimbo yakanaka: Imba yako yekurara inofanira kunge ichitonhorera, ine rima, uye yakanyarara. Kana zvichidikanwa, shandisa feni nemaketeni anovhara chiedza.
Zorora usati warara: Ita chimwe chinhu usati warara, sekuverenga bhuku kana kugeza usingadziyi.
Chengeta foni yako kure nemubhedha wako: Rega kutarisa foni yako, tablet, kana TV awa imwe chete usati warara. Chiedza chebhuruu chavanoburitsa chinodzivirira kugadzirwa kwemahormone anokubatsira kurara.
Chenjerera chikafu nechinwiwa: Dzivisa kudya chikafu chikuru nguva yekurara yasvika. Uyewo, dzivisa doro, caffeine (tii, kofi), uye nicotine (fodya) manheru, sezvo zvinogona kukanganisa hope.
Kurovedza muviri zvinyoro nyoro: Kutambanudza muviri zvinyoro nyoro usati warara kunogona kubatsira kuderedza kushushikana.
Dzikama pfungwa dzako nemuviri wako: Kana uchinetseka nezvinhu zvaunofanira kuita mangwana, zvinyore mubhuku rekunyorera wozviisa parutivi. Zviudze kuti, "Ndichazvigadzirisa mangwana." Wobva warara.

Kana ukaramba uchinetseka nekurara kunyangwe uchiita zvinhu izvi, usazviregeredza. Zvinhu zvakaita semapiritsi ekurara zvinogona kuva mhinduro yenguva pfupi, asi nekufamba kwenguva, chinhu chakanakisa chekuita ndechekuchinja mararamiro ako. Ona chiremba wemhuri yako motaura nezvazvo. Panogona kunge paine chimwe chirwere chiripo. Chiremba wako achakuongorora uye, kana zvichidikanwa, achakupa mishonga yakakodzera.

Mharidzo Yekuenda Nayo Kumba

Huwandu uye mhando yekurara kwako zvinokanganisa zvakananga huwandu hwecholesterol mumuviri wako.
Edza kurara zvakanaka uye zvine zororo kwemaawa manomwe kusvika masere pazuva.
Kusarara zvakanaka uye kurara zvakanyanya zvinogona kukonzera kusawirirana kwecholesterol mumuviri.
Kusarara zvakanaka kunochinja mahormone anodzora kushushikana nenzara, izvo zvinoita kuti cholesterol iwedzere.
Gadzira tsika dzakanaka dzekurara zvakanaka, dzakadai sekugara uine purogiramu yakagadzikana, nzvimbo yakasununguka, uye kudzivisa kushandisa tekinoroji usati warara.
Kana matambudziko ekurara akaramba aripo, usaaregeredza uye bvunza chiremba wako kuti akupe mazano.