Tose takambonzwa izwi rekuti "cholesterol," handiti? Vamwe vanhu vanotya zvishoma. Kune vamwe, izvi zvakajairika. Kutaura zvazviri, cholesterol chinhu chinodiwa nemiviri yedu. Asi kana yanyanya kukwira ndipo panobva matambudziko. Dambudziko guru nderekuti hatiratidzi zviratidzo zvecholesterol yakakwira. Ndosaka ichiita se "muvengi akanyarara" uye inogona kugadzirira nzira yezvirwere zvakakomba zvakaita sechirwere chemwoyo. Saka, ngatizivei nezve cholesterol iyi nhasi.
Kolesteroli chii? Kolesteroli yakanaka neyakaipa?
Zvichitaurwa zviri nyore, cholesterol rudzi rwemafuta anowanikwa muropa redu. Kune mhando mbiri huru dzacho.
1. LDL (Low-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti "cholesterol yakaipa" . Funga nezvetsinga dzedu dzeropa semapaipi. Chinoitwa neLDL cholesterol iyi kuungana setsvina mukati memapaipi iwayo, ichivhara nzira yekuti ropa riyerere zvishoma nezvishoma. Izvi ndizvo zvatinodaidza kuti 'Atherosclerosis'.
2. HDL (High-Density Lipoprotein): Uyu ndiye gamba redu, "cholesterol yakanaka." HDL inotora cholesterol yakaipa yakanamatira mutsinga dzako yoiendesa kuchiropa. Chiropa chinoibvisa mumuviri wako. Zvakafanana nemuunganidzi wemarara.
Pamusoro pezviviri izvi, kune rumwe rudzi rwemafuta muropa redu anonzi triglycerides . Kuwedzera kwehuwandu uhwu hakuna kunakawo kumoyo.
Chiropa chedu chinoburitsa cholesterol yatinoda. Asi tinowana cholesterol yakawedzerwa kubva muzvikafu zvatinodya, kunyanya zvigadzirwa zvemhuka (mukaka, mazai, nyama) uye zvekudya zvakagadzirwa. Izvi zvinowanikwa zvakawanda mumadonati, pizza yakachengetwa mufiriji, mabhisikiti, masoseji, uye zvimwe zvigadzirwa zvebhekari.
Ungaziva sei kana une cholesterol yakakwira?
Heino chinhu chakakosha. Cholesterol yakakwira haina zviratidzo. Unogona kuva necholesterol yakakwira zvine njodzi mumuviri wako usingatombozvizivi. Ndosaka zvichikosha kuziva mazinga echolesterol yako.
Nzira chete yekuziva izvi ndeyekuongororwa ropa . Izvi zvinonzi lipid profile test.
Ndiani anofanira kunyora bvunzo iyi?
- Ipfungwa yakanaka kuti munhu wese ane makore anopfuura makumi maviri aite bvunzo iyi kanenge kamwe chete mumakore mashanu ega ega .
- Vana vanogonawo kuva necholesterol yakakwira. Zvakakosha kuti vaongororwe huwandu hwecholesterol yavo vari pakati pemakore 9-11, kunyanya kana mumwe munhu mumhuri (amai, baba, vanasekuru nasekuru) akamborwara nemoyo kana sitiroko achiri mudiki.
Kuongororwa kweropa uku kunoratidza huwandu hweHotal Cholesterol yako, LDL, HDL, uye Triglycerides. Chiremba wako achaongorora izvi, pamwe chete nezera rako, BP yako, uye kana uchisvuta, kuti aone kana uri panjodzi yekubatwa nechirwere chemwoyo uye kuti ndeipi mishonga yakakodzera.
Chinangwa chedu chinofanira kunge chiri chekuderedza cholesterol yakaipa (LDL) uye kuwedzera cholesterol yakanaka (HDL).
Ndezvipi zvikonzero zve cholesterol yakakwira?
Zvinhu zvakawanda mumararamiro edu netsika dzedu zvinokanganisa izvi. Ngatitarisei zvikonzero zvikuru.
| Chikonzero / chinhu chinopesvedzera | Zvichitaurwa zviri nyore... |
|---|---|
| Kudya | Zvikafu zvakagadzirwa nemafuta, nyama ine mafuta, bota, margarine, nezvinwiwa zvine shuga uye zvekudya zvinokwidza mazinga eLDL netriglyceride. |
| Kufuta zvakanyanya/kufuta zvakanyanya | Sezvo huremu hwemuviri huchiwedzera, cholesterol yakaipa (LDL) inogona kuwedzera uye cholesterol yakanaka (HDL) inogona kudzikira. Dambudziko iri rinogona kudzivirirwa nekudzikisa huremu. |
| Kusaita maekisesaizi | Kusaita chero chii zvacho chekurovedza muviri kunogona kuderedza huwandu hweHDL. Kurovedza muviri zuva nezuva kunogona kuwedzera HDL. |
| Kusvuta | Kusvuta kunoderedza huwandu hwakanaka hwecholesterol (HDL) uye kunokuvadza mitsipa yeropa, zvichiita kuti zvive nyore kuti cholesterol iungane. |
| Zera uye murume kana mukadzi | Mazinga echolesterol anowedzera sezvatinokura. Vakadzi vanowanzova nemazinga eLDL akakwira mushure mekuguma kuenda kumwedzi. |
| Nhaka | Dzimwe nguva cholesterol yakakwira inogona kugarwa nhaka. Izvi zvinonzi Familyal Hypercholesterolemia (FH) . |
Ungachinja sei mararamiro ako kuti uderedze cholesterol?
Vanhu vazhinji vanogona kudzora huwandu hwecholesterol yavo nekuchinja mararamiro avo. Izvi zvinonyanya kukosha kupfuura kutora mishonga. Izvi zvinogona kukamurwa kuita zvikamu zvitatu: kudya, kurovedza muviri, uye kudzora huremu.
1. Ngatidyei zvakanaka!
- Deredza Mafuta Akaguta & Ane Trans: Deredza nyama dzine mafuta, ham, masoseji, bota, chizi, mukaka wakakora, kushandisa mafuta ekokonati, mafuta emuchindwe, uye margarine zvakanyanya muzvigadzirwa zvebhekari. Kana chikafu chikanzi "Chakasanganiswa nehydrogen zvishoma", zvinoreva kuti chine mafuta etrans.
- Wedzera mafuta akanaka (mafuta asina kuguta) mukudya kwako: Isa avocado, mafuta emuorivhi, mafuta ecanola, nzungu dzakadai senzungu, maarumondi, nemacashew, uye hove dzine mafuta dzakadai sesalmon ne mackerel mukudya kwako.
- Idya chikafu chine fiber yakawanda: Idya zviyo zvakawanda zvakaita se oats, bhari, mupunga webrown, bhinzi, nyemba, nyemba, lentils, michero, nemiriwo (kunyanya miriwo yemashizha). Fiber inoderedza kupinza kwecholesterol mumuviri.
- Deredza shuga: Zvikafu zvine shuga yakawanda, zvakaita sezvinwiwa zvinotapira, makeke, nemabhisikiti, zvinowedzera huwandu hwe triglycerides mumuviri. Dzivisa izvi zvakanyanya sezvinobvira.
2. Ngatirovedzei muviri!
Zvipe chinangwa chekurovedza muviri kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo. Izvi hazvifanirwe kunge zviri nyaya hombe.
- Kufamba nekukurumidza
- Kutasva bhasikoro
- Kushanda mubindu
- Kushambira
Kurovedza muviri kunoderedza cholesterol yakaipa (LDL), kunowedzera cholesterol yakanaka (HDL), uye kunosimbisa mwoyo.
3. Ngatidzore huremu hwedu!
Kuchengetedza huremu hwakanaka zvichienderana nehurefu hwako kwakakosha zvikuru. Kuderedza huremu kunogona kubatsira kuderedza LDL, Total Cholesterol, uye Triglycerides. Zvakakosha kuita shanduko dzinogara kwenguva refu pane kungorega kudya woderedza huremu panguva imwe chete.
Mishonga inodiwa rini?
Mune zvimwe zviitiko, kunyange kuchinja mararamiro kungasave kwakakwana kudzora huwandu hwecholesterol mumuviri. Kunyanya kana paine cholesterol yakawandisa mumhuri uye kune avo vari panjodzi huru yechirwere chemwoyo, chiremba wako anogona kukupa mishonga.
Chinhu chinonyanya kukosha kuramba uine mararamiro ane hutano kunyangwe mushure mekutanga kushandisa mishonga. Mishonga haisi kutsiva mararamiro, ingori rutsigiro.
Mishonga inonyanya kushandiswa uye inonyanya kushandiswa yekuderedza cholesterol ndeye statins . Mienzaniso inosanganisira Atorvastatin (Lipitor), Rosuvastatin (Crestor), uye Simvastatin (Zocor). Iyi mishonga inodzivisa kugadzirwa kwecholesterol muchiropa.
Pamusoro pezvo, kune mimwe mishonga yakaita seFibrates, Niacin, uye Ezetimibe. Chiremba wako ndiye achasarudza mushonga wakakodzera uye mwero wako.
Migumisiro yemishonga
Kufanana nemishonga chero ipi zvayo, izvi zvinogona kuva nemigumisiro midiki. Inonyanya kurwadza tsandanyama . Kana ukanzwa kurwadziwa kwetsandanyama mushure mekutanga mushonga, taurira chiremba wako nekukasika.
Uyewo, vamwe vanhu vanokurudzirwa kusanwa muto wegrapefruit pavanenge vachitora statins, sezvo zvichigona kukanganisa kushanda kwemushonga.
Mharidzo Yekuenda Nayo Kumba
- Cholesterol muvengi akanyarara asina zviratidzo. Saka usazviise panjodzi uye gara uchiongorora huwandu hwecholesterol yako.
- Ziva huwandu hwe "cholesterol" yako "yakaipa" (LDL) uye "yakanaka" (HDL). Chinangwa ndechekuderedza LDL uye kuwedzera HDL.
- Danho rekutanga uye rinokosha pakurapa kushandura mararamiro. Izvi zvinoreva kudya zvine hutano, kurovedza muviri nguva dzose, uye kudzora huremu.
- Deredza kudya zvakabikwa muzvigadzirwa, zvekudya zvine mafuta, uye zvekudya zvine shuga yakawanda sezvinobvira, uye wedzera miriwo, michero, miriwo, zviyo, nemafuta akanaka mukudya kwako.
- Kana chiremba wako akakunyorera mushonga, tora sezvawakarairwa. Uye usarega mararamiro ane hutano.
- Taura pachena nachiremba wako nezvehuwandu hwecholesterol yako, hurongwa hwekurapa, uye chero zvinokunetsa.
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