Wakambotarisa mushumo wekuongororwa ropa here ukazvibvunza kuti, "Chii ichi?" Pamwe wakambonzwa chiremba wako achitaura nezve "cholesterol yakanaka" uye "cholesterol yakaipa." Zvingaita sekunge zvinovhiringidza, asi zviri nyore. Nhasi, tichapinda munyaya yecholesterol totaura nezvekukosha kwekuchengetedza moyo wako uine hutano.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Chekutanga, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol chinhu chakaita semafuta chinowanikwa muropa redu. Chinonyanya kugadzirwa nechiropa chedu. Pamusoro pezvo, chinowanikwawo mune zvimwe zvekudya zvatinodya. Vanhu vazhinji vanofunga kuti cholesterol chinhu chakaipa. Asi ichocho hachisi chokwadi. Cholesterol inokosha pamabasa akawanda akakosha, akadai sekuvaka chimiro chesero rega rega mumuviri wedu, kugadzira mahormone, kuchengetedza tsinga, uye kubatsira mukugaya.
Saka, dambudziko harisi kuvapo kwecholesterol. Dambudziko nderekuti haina kuenzana.
Chokwadi nezve cholesterol 'yakanaka' ne 'yakaipa'
Ropa renyu richataura nezvemhando mbiri huru dzecholesterol. Ngationei musiyano uripo pakati pezviviri izvi. Ndichatsanangura izvi mutafura kuitira kuti munzwisise zviri nyore.
| Rudzi rweCholesterol | Chii chinoitika neizvi? |
|---|---|
| HDL (High-Density Lipoprotein) - cholesterol 'yakanaka' | Funga nezveHDL sechinhu chinochenesa tsinga dzedu dzeropa. Inounganidza cholesterol yakaipa isingadiwi inenge yaungana mutsinga dzeropa yoidzosera kuchiropa kuti iparadzwe. Nemamwe mashoko, kana HDL yakakwira, zvinotiitira zviri nani . |
| LDL (Low-Density Lipoprotein) - cholesterol 'yakaipa' | Uyu ndiwo muvengi wenyaya iyi. Kana huwandu hweLDL hukawedzera, cholesterol iyi inotanga kunamira pamadziro etsinga dzedu dzeropa. Sekunge ngura inoungana mumapombi emvura. Tinodana izvi kuti kuunganidza plaque. Izvi zvinoita kuti tsinga dzeropa dzitete zvishoma nezvishoma uye dzikure. Chirwere ichi chinonzi atherosclerosis . Izvi ndizvo zvinovhura nzira yezvirwere zvakakomba zvakaita sekurwadziwa kwemoyo uye sitiroko gare gare. Saka kana huwandu hweLDL hukadzikira, zviri nani kwatiri . |
Saka chii chinonzi Total Cholesterol?
Kukosha kwe "Total Cholesterol" pamushumo wako kunonyanya kuumbwa nehuwandu hwako hweHDL neLDL. Asi hechino chinhu chakakosha. Dzimwe nguva huwandu hwako hweTotal Cholesterol hunogona kunge hwakakwira nekuti huwandu hwako hweHDL 'hwakanaka' hwakakwira zvakanyanya. Kana zvakadaro, hachisi chinhu chekunetseka nezvacho. Zvisinei, kana huwandu hwako hweTotal Cholesterol hwakakwira nekuda kwekuwedzera kwehuwandu hweLDL 'hwakaipa', inyaya ine njodzi. Saka, zvakakosha kuti usatye kana ukaona huwandu hwacho, asi kutaura nachiremba wako kuti unzwisise chaizvo.
Chiyero cheCholesterol Chii?
Iyi inhamba iri nyore yaunogona kuzviverengera wega.
Chiyero cheCholesterol Yako = Kukosha kweCholesterol Yese ÷ HDL (cholesterol 'yakanaka') Kukosha
Semuenzaniso, fungidzira kuti huwandu hweCholesterol yako yose i200 uye huwandu hweHDL yako i50.
Zvadaro chiyero chako chichava 200 ÷ 50 = 4. Icho chiyero che4:1.
Kazhinji zvinoonekwa sezvakanaka kuchengetedza chiyero ichi chiri pasi pe3.5:1. Zvisinei, vamwe vanachiremba vanonyanya kutarisisa LDL pane chiyero ichi pavanenge vachironga kurapwa. Saka, zvakanaka kukurukura nachiremba wako kuti ndeapi maitiro anonyanya kukosha kwauri uye kuti ungaadzora sei.
Ma triglycerides ane chekuitawo nenyaya iyi here?
Ehe, zvechokwadi. MaTriglycerides imhando yemafuta anowanikwa muropa redu. Kufanana necholesterol, anogadzirwa nemiviri yedu uye anobvawo muzvikafu zvatinodya. Zvikuru sei,
- Zvikafu zvine mafuta akawandisa uye mafuta e trans (semuenzaniso, chikafu chine mafuta, zvigadzirwa zvebhekari, chikafu chinokurumidza)
- Zvikafu nezvinwiwa zvine shuga
- Makabhohaidhiretsi ari nyore (semuenzaniso chingwa, zvigadzirwa zveupfu)
- Kudya macalorie akawanda kupfuura atinodya pazuva
Zvinhu zvakaita seizvi zvinogona kukonzera kuti triglyceride mazinga akwire. Kuwedzera kwehuwandu hwe triglycerides chimwe chinhu chinowedzera njodzi yezvirwere zvemwoyo.
Chii chatingaita kuti tidzore huwandu hwecholesterol mumuviri?
Mashoko akanaka ndeekuti tinogona kudzora mamiriro ezvinhu aya zvakanaka. Pane nzira nhatu huru dzekuita izvi.
1. Rovedza muviri nguva dzose
Kurovedza muviri, kunyanya kufamba, kumhanya, kushambira, uye kutasva bhasikoro, kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo, kunogona kuwedzera huwandu hwe "cholesterol" yeHDL uye kuderedza huwandu hwe "cholesterol" yeLDL ne "triglyceride". Kurovedza muviri kunogonawo kubatsira kudzora BP.
2. Kudya kwakanaka
Ichi ndicho chinhu chinonyanya kukosha.
- Zvinhu zvekuderedza: Deredza kudya kwakagadzirwa nemafuta akawanda, mafuta ekokonati, nyama dzakagadzirwa, zvigadzirwa zvebhekari, majarini ane mafuta etrans, shuga, uye chikafu chinotapira.
- Zvinhu zvekuwedzera pakudya kwako: Hove dzakapfuma muOmega-3 fatty acids (semuenzaniso salmon, mackerel, tuna), maavocado, mafuta emuorivhi, nzungu (semuenzaniso cashews, almonds), chikafu chakapfuma mufiber inonyunguduka senge oats, miriwo, nemichero.
3. Kutora mishonga nekurairwa nachiremba
Mune zvimwe zviitiko, zvinogona kuoma kudzora huwandu hwecholesterol mumuviri wako nekudya uye kurovedza muviri chete. Muzviitiko zvakadaro , chiremba wako anogona kukupa mishonga yakaita se statins . Mishonga iyi inoderedza huwandu hweLDL cholesterol, zvichideredza zvakanyanya njodzi yako yechirwere chemwoyo.
Chinonyanya kukosha: Usambofa watanga kana kurega kutora mishonga yecholesterol usina kukurudzirwa nachiremba.
Kana cholesterol yako yakakwira, zvinotora nguva nesimba kuti uidzore. Uchafanira kuchinja mararamiro ako kwemwedzi mitatu kana kupfuura uye, kana zvichidikanwa, tora mishonga. Asi mhedzisiro yekuedza uku, zvinoreva moyo une hutano uye hupenyu husina zvirwere zvakakomba zvakaita sekurwadziwa kwemoyo nestroke, chichava chipo chakakosha chauchawana. Kana ukaona zviratidzo zvakaita sekurwadziwa kwechipfuva (angina), kunyanya paunenge uchirovedza muviri uye uchizorodzwa nekuzorora, tsvaga rubatsiro rwechiremba nekukasika. Kana paine emergency, enda kuEmergency Department (ETU) yechipatara chiri pedyo.
Mharidzo Yekuenda Nayo Kumba
- Cholesterol inokosha kumiviri yedu, asi huwandu hwakawanda hwecholesterol 'yakaipa' yeLDL hunowedzera njodzi yezvirwere zvemwoyo nestroke.
- Ziva huwandu hweCholesterol, HDL, uye LDL muropa rako. Taura nachiremba wako nezvazvo.
- Kudya zvine hutano uye kurovedza muviri nguva dzose ndiyo nzira mbiri dzakanakisa dzechisikigo dzekudzora cholesterol.
- Kana kuchinja mararamiro ako chete kusingakwanise kudzora huwandu hwemuviri wako, tora mishonga yawakanyorerwa nachiremba.
- Usambofa wakafuratira zviratidzo zvakaita sekurwadziwa muchipfuva. Tsvaga rubatsiro rwechiremba nekukasika.
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