Ngatidzidzei nezve cholesterol nenzira iri nyore? Nerudo rwemwoyo wako!

Kangani kawakanzwa izwi rekuti " cholesterol "? Pamwe wakanzwa mumwe munhu kumba achitaura nezvazvo, kana kuti pamwe chiremba akakuudza kana mumwe munhu waunoziva nezvazvo. Chii chaizvo chinonzi cholesterol? Yakanaka here kana kuti yakaipa kwatiri? Ngatitaurei nezveizvi zvese nenzira iri nyore nhasi, nenzira yaunogona kunzwisisa. Sekutaura neshamwari.

Ko cholesterol chii? Inobvepi?

Zvichitaurwa zviri nyore, cholesterol rudzi rwemafuta ari muropa rako. Funga nezvayo semafuta. Inokosha kumiviri yedu.

Zvino pamwe uri kufunga kuti, "Oh... saka cholesterol iyi inobva kupi?" Miviri yedu inowana cholesterol nenzira mbiri huru:

1. Yakagadzirwa nemuviri wedu: Chiropa chako chinoita basa iri. Chinoita kuti huwandu hwecholesterol huenderane nezvinodiwa nemuviri wako zuva nezuva. Hazvishamisi here?

2. Kubva muzvikafu zvatinodya: Ehe, zvimwe zvekudya zvatinodya zvinewo cholesterol. Semuenzaniso:

• Nyama ( nyama yemombe , nyama yenguruve , huku)
• Hove
• Mazai (kunyanya mazamu)
• Ruomba
• Chizi
• Mukaka nezvigadzirwa zvemukaka (senge yogati , mukaka usina mafuta akawanda)

Asi yeukawo izvi, michero , miriwo, nezviyo zvakaita se oats hazvina cholesterol zvachose. Ndosaka zvichinzi zvinobatsira muviri zvikuru.

Tinoda cholesterol shoma, kwete yakawanda!

Zvino ungangove uchifunga kuti, "Saka cholesterol chinhu chakanaka?" Ehe, ichokwadi. Asi, sezvimwe zvinhu zvese, cholesterol yakawandisa inogona kukonzera matambudziko. Kungofanana nemushonga unogona kuva chepfu kana ukanwiwa zvakawandisa.

Sei muviri uchida cholesterol?

Cholesterol chinhu chakakosha chinowanikwa musero rega rega mumuviri wedu. Inoita mabasa akawanda akakosha mumuviri wedu. Ingofunga:

• Cholesterol inobatsira uropi hwako kushanda zvakanaka .
• Zvinobatsira kuchengetedza ganda rako rakanaka .
• Cholesterol inodiwawo pakushanda kwemamwe nhengo mumuviri wedu.
• Uyewo, cholesterol inodiwa kuti pave nemahormone nezvimwe zvinhu zvakaita sevhitamini D, iyo inobatsira mukugaya chikafu.

Saka, unonzwisisa here? Cholesterol yakafanana neshamwari kumuviri wedu. Asi dambudziko nderekuti kana ushamwari ihwohwo huchipfuura miganhu.

Chii chinoitika kana cholesterol ikawedzera?

Apa ndipo patinofanira kungwarira zvishoma. Kana cholesterol yakawandisa ikaungana muropa, kungave kubva muchikafu chatinodya kana kubva muhuwandu hwemuviri wedu, zvinoita sekunge mota dziri mumugwagwa.

Kolesteroli iyi yakawandisa inotanga kuungana mutsinga dzeropa. Funga nezvayo sengura iri kuungana mupombi yemvura. Nekufamba kwenguva, kuungana uku kunotanga:

• Mitsipa yeropa inokora uye inosimba.
• Nzvimbo iri mukati metsinga dzeropa inotetepa.
• Dzimwe nguva mitsipa yeropa inogona kuvharika zvachose.

Kana mitsipa yeropa ikavharika kwemakore mazhinji, zvinogona kukonzera zvirwere zvine njodzi zvikuru. Ichi ndicho chikonzero chikuru chekurohwa nemwoyo uye sitiroko muvanhu vakuru. Izvi zvinoreva kuti kuyerera kweropa kuenda kumwoyo neuropi kunodzikira kana kumira.

Chinosuwisa ndechekuti, kuunganidzwa kwemafuta muropa uku dzimwe nguva kunogona kutanga uri mudiki, zvichireva kuti paunenge uri mwana mudiki. Ndosaka tsika dzekudya zvine hutano dzichikosha kubva uri mudiki.

Nzira yekuziva sei huwandu hwecholesterol mumuviri?

Zviri nyore kuziva kuti cholesterol yako iri muropa rako yakadii. Chiremba anogona kutora sampuli diki yeropa rako oiongorora murabhoritari. Iyi inonzi bvunzo ye "lipid profile". Inogona kukuudza kwete cholesterol yako chete, asiwo mamwe marudzi emafuta ari muropa rako.

Ndeapi marudzi echolesterol?

Zvino ngationgororei zvakadzama. Cholesterol haifambi yoga muropa. Haisangani pamwe chete semvura nemafuta. Saka, cholesterol inosangana nemapuroteni kuti ifambe nemuropa. Kana cholesterol nemapuroteni aya zvikabatana, tinozvidaidza kuti 'lipoproteins.' Funga nezve cholesterol semutakuri, uye mapuroteni akafanana nemota inoitakura.

Tiri kunyanya kutaura nezvemhando mbiri dze 'lipoproteins.' Idzi ndidzo "cholesterol yakanaka" uye "cholesterol yakaipa" yaunowanzo kunzwa nezvayo.

1. LDL (low-density lipoprotein) - cholesterol "yakaipa"

Izvi zvinonzi `LDL (Low-Density Lipoprotein)` cholesterol. Zvichitaurwa zviri nyore, iyi ndiyo mhando yecholesterol "yakaipa". Unoziva here kuti nei? LDL inotakura cholesterol kubva pachiropa kuenda kumidziyo yeropa. Iyi LDL inobatsira kuitakura nekuiisa pamadziro emidziyo yeropa. Izvi zvinoreva kuti chikonzero chikuru chekuvharika kwemidziyo yeropa kuwedzera kwemazinga eLDL.

2. HDL (high-density lipoprotein) - cholesterol "yakanaka"

Izvi zvinonzi cholesterol inonzi `HDL (High-Density Lipoprotein)` . Iyi ndiyo mhando yecholesterol "yakanaka".HDL inoita basa rinokosha zvikuru. Inotora cholesterol isingadiwe kubva mutsinga dzeropa yoidzosera kuchiropa. Muchiropa, cholesterol iyi inopwanyika yobviswa mumuviri. Zvakafanana nekutsvaira nekuchenesa mugwagwa.

Iyi inzira iri nyore yekurangarira!

Uri kuvhiringidzika here nezve LDL ne HDL? Heino nzira iri nyore:

• LDL: Sezvo ichitanga nebhii 'L', funga nezvayo se " Leda - chirwere". Nekuti kana LDL ikawedzera, inounza chirwere mumuviri. Kana kuti unogona zvakare kuirangarira se "Lousy" (yakaipa) sezvavanotaura muchiRungu.
• HDL: Sezvo ichitanga nebhii 'H', funga nezvayo se " Hithakara - inobatsira/ine hutano". Nekuti HDL inobatsira muviri, yakanaka. MuChirungu, unogona zvakare kuirangarira se "Healthy".

Unonzwisisa here? Saka huwandu hwedu hweLDL hunofanira kudzikira uye huwandu hwedu hweHDL hunofanira kuwedzera.

Nzira yekudzora cholesterol pasina kuiwedzera?

Zvakanaka, tava kuziva kuti cholesterol chii, ndeapi marudzi acho, uye chii chinoitika kana ikawedzera. Saka chinhu chakakosha ndechekuti tingadzora sei huwandu hwecholesterol iyi nemazvo. Musazvidya mwoyo, izvi hazvisi nyaya hombe. Tinogona kukunda izvi nekuchinja zvishoma mararamiro edu.

Heano zvimwe zvinhu zvaunogona kuita:

1. Idya chikafu chine hutano:

• Wedzera mimwe michero, miriwo, uye miriwo mukudya kwako. Izvi zvine fiber yakawanda uye cholesterol shoma.
• Idya chikafu chakagadzirwa nezviyo zvese . Mienzaniso: mupunga webrown, buckwheat, oats.
• Deredza kudya chikafu chine mafuta nechakakangwa zvakanyanya sezvinobvira. Zvikurukuru deredza kushandiswa kwemafuta ane mafuta akazara, akadai semafuta emuchindwe nemafuta ekokonati.
• Deredza zvinwiwa zvine shuga uye zvekudya (zvinwiwa zvinotapira, makeke, mabhisikiti, matofi, nezvimwewo) sezvo izvi zvinogona kukonzera kuwedzera uremu zvisina kufanira uye kukanganisa cholesterol.
• Deredza kudya nyama tsvuku (nyama yemombe, nyama yenguruve, nyama yembudzi) uye wedzera hove (kunyanya hove dzakapfuma muomega-3 dzakadai sesalmon, mackerel, uye herring) nehuku (isina ganda) mukudya kwako.

2. Kurovedza muviri nguva dzose:

• Ita tsika yekurovedza muviri kwemaminitsi angangoita 30-60 pazuva . Haufanire kuita izvi zvese panguva imwe chete. Unogona kuzviparadzanisa kuita maminetsi gumi nemashanu mangwanani uye gumi nemashanu manheru.
• Ita chero chaunoda, sekufamba nekukurumidza, kumhanya, kushambira, kuchovha bhasikoro, kutamba.
• Kurovedza muviri kunobatsira kuwedzera huwandu hwe "cholesterol" yeHDL yako "yakanaka", uye kunobatsirawo kuderedza "cholesterol" yeLDL "yakaipa" uye triglycerides (rumwe rudzi rwemafuta muropa).

3. Ramba uine huremu hwakanaka:

• Tarisa kana uine huremu hwakanaka zvichienderana nehurefu hwako. Kana wakafuta, edza kudzikisa huremu. Kunyangwe kudzikisa makirogiramu mashoma kunogona kukanganisa zvakanyanya huwandu hwecholesterol mumuviri wako.

4.Dzivisa kusvuta:

• Kana uchisvuta, edza nepaunogona napo kurega. Kusvuta kunoderedza HDL ("yakanaka") cholesterol uye kunokanganisawo mitsipa yeropa.

5. Deredza kunwa doro:

• Kunwa doro zvakanyanya kunogona kukanganisawo huwandu hwecholesterol mumuviri.

Yeuka kuti shanduko idzi hadzizoitike kamwe kamwe. Edza kudzichinja zvishoma nezvishoma, tsika imwe panguva. Kana uchida rubatsiro, tsvaga mazano kubva kuna chiremba kana nyanzvi yezvekudya.

Chekupedzisira, yeuka izvi (Mharidzo Yekuenda Kumba)

Zvakanaka, saka tataura zvakawanda nezve cholesterol nhasi, handiti? Ndinovimba wanzwisisa zvese izvi zviri nyore. Pakupedzisira, ndine izvi zvekukuudza:

• Cholesterol inokosha kumiviri yedu, asi zvakakosha kuti irambe iri padanho rakakodzera.
• Tinofanira kuedza kuderedza cholesterol "yakaipa" yeLDL uye kuwedzera cholesterol "yakanaka" yeHDL .
• Kudya zvine hutano, kurovedza muviri nguva dzose, uye mararamiro ane hutano ndiyo nzira dzakanakisisa dzekudzora cholesterol.
• Kana uine dambudziko nezve cholesterol yako, usatya kutaura nachiremba. Zvakakoshawo kuti uongororwe ropa nguva nenguva.

Yeuka, hutano hwako huri mumaoko ako. Bata moyo wako nerudo! Ndiyo zano rinokosha kwazvo randingakupa.

Cholesterol , Cholesterol, Chirwere chemwoyo, LDL, HDL, Kudya zvine hutano, Kurovedza muviri