Kana uri kuedza kudzora cholesterol yako, hazvitauri kuti kudya kwako kwakakosha sei. Asi nhasi tichataura nezvechimwe chinhu chakakosha chaungangodaro usina kumbonzwa nezvacho. Izvi zvinonzi sterols ne stanols. Aya macompounds echisikigo anowanikwa mumiti. Zvinoshamisa kuti anotaridzika uye anoita zvakafanana necholesterol. Asi kudya chikafu chine cholesterol kunogona kubatsira kuderedza cholesterol yako yakaipa.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Chii chiri hukama huripo pakati pe sterol, stanols, ne cholesterol?
Zvichitaurwa zviri nyore, cholesterol chinhu chine wakisi chinogadzirwa nechiropa chedu. Chinokosha pakudzivirira tsinga, kuvaka masero, uye kugadzira mamwe mahormone. Tinowanawo cholesterol kubva muzvikafu zvemhuka zvakaita semazai, nyama, nemukaka. Muviri unoda cholesterol, asi yakawandisa inogona kukonzera njodzi huru dzehutano dzakadai sechirwere chemwoyo nestroke.
Kune mhando mbiri huru dzecholesterol. Ngationei kuti chii.
| Rudzi rweCholesterol | Zvichitaurwa zviri nyore... |
|---|---|
| Lipoprotein yakaderera (LDL) | Izvi ndizvo zvatinodaidza kuti cholesterol "yakaipa" . Kana ikanyanya kukwira, inogona kuungana mutsinga dzedu dzeropa yodzivhara. Ichi ndicho chinhu chikuru chinokonzera chirwere chemwoyo. |
| Lipoprotein yepamusoro-soro (HDL) | Tinoti izvi "zvakanaka" cholesterol . Kuwanda kwemafuta aya chiratidzo chehutano. HDL inobvisa mafuta akachengetwa mutsinga dzeropa uye inoadzivirira kuti asavharike. |
Zvakanaka, ngationei kuti sterols ne stanols zvine chekuita sei neizvi.
Maumbirwo emamorekuru emasterols nemastanols akafanana zvikuru neecholesterol. Kufanana uku ndiko kunoita kuti mishonga iyi yemiti isakanganise kutorwa kwecholesterol kubva mudumbu redu.
Fungidzira kuti ura hwako hune magonhi akawanda anotora cholesterol. MaSterols nemaStanols akafanana nemakiyi enhema anokodzera magonhi iwayo. Kana makiyi aya enhema akabatwa mumagonhi, mamorekuru chaiwo echolesterol haawani mukana wekupinda. Saka anozopedzisira abudiswa semarara.
Nenzira iyi, huwandu hwecholesterol muropa hunodzikira. Kutaura zvazviri, kana ukawedzera ma sterol nema stanols akakwana pakudya kwako, unogona kuderedza huwandu hwe cholesterol yako ne10% uye huwandu hweLDL cholesterol yako "yakaipa" ne14%! Izvi zvinoita kuti ive chinhu chakakosha pakudya kune hutano.
Unowana sei sterols ne stanols?
Sekureva kweNational Cholesterol Education Program, unoda magiramu maviri (2g) emiti sterol nemastanols pazuva kuti uderedze cholesterol yako. Izvi zvinowanikwa mune zvimwe zvekudya.
- Michero
- Muriwo
- Mhando dzematunhu
- Zviyo zvese
- Nyemba
- nzungu
- Mbeu
- Mafuta emuriwo
Asi pane dambudziko. Huwandu hwema sterols nema stanols muzvikafu izvi zvechisikigo hushoma pane huwandu hwezuva nezuva hunodiwa kuderedza cholesterol.
Asi musazvidya moyo. Vamwe vagadziri vezvekudya vanowedzera izvi muzvigadzirwa zvavo. Izvi zvinonzi chikafu chakasimbiswa . Nekuwedzera izvi muzvekudya zvenyu, munogona kugutsa zvinodiwa zvenyu zvezuva nezuva. Heano mamwe ezvekudya akawedzera aya ma sterol ne stanols, anonzi ma phytosterols:
- Mamwe marudzi emargarine
- Mamwe marudzi echizi
- Mamwe marudzi emuto weorenji
- Mamwe marudzi emukaka
- Mamwe marudzi echingwa
Saka, kana uchienda kusupamaketi, verenga zvakanyorwa pamazita ezvekudya kuti uone kana zvichinzi "sterols/stanols dzakawedzerwa" kana kuti "phytosterols."
Izvi zvinogonawo kutorwa sezvinowedzera. Zvisinei, kunyange zvazvo kutora chinowedzera kuri nani pane kusatora chinhu, zvakanaka nguva dzose kuedza kuwana zvinovaka muviri izvi kubva muzvikafu zvechisikigo.
Ndiani anobatsirwa chaizvo neizvi?
Sangano reAmerican Heart Association rinokurudzira kuti vanhu vane cholesterol yakakwira vawedzere chikafu ichi chine sterol nestanol-fortified mukudya kwavo.
Uyewo, kana wakambova nechirwere che atherosclerosis, chirwere umo zvinhu zvakaita semafuta ne cholesterol zvinoungana mutsinga dzeropa zvoita kuti madziro etsinga anyatsosimba, izvi zvinogonawo kubatsira kudzivirira mafuta akawanda mutsinga.
Zvisinei, nyanzvi hadzina maonero akajeka ekuti izvi zvinobatsira sei mukudzivirira cholesterol kuti isawedzere kune munhu asina cholesterol yakakwira parizvino, kunyangwe kana aine zvinhu zvinokonzera chirwere chemwoyo.
Saka, zvakanaka kutaura nachiremba wako nezvekuti ungawedzera sei chikafu chine sterols ne stanols mukudya kwako kuti udzore huwandu hwecholesterol yako.
Mharidzo Yekuenda Nayo Kumba
- MaSterols nemaStanols zvinhu zvakasikwa zvinowanikwa mumiti inotaridzika secholesterol. Zvinodzivirira muviri kuti usatore cholesterol kubva mudumbu.
- Izvi zvinogona kuderedza zvakanyanya huwandu hwe "cholesterol" yakaipa (LDL) yako.
- Kuti uwane mhedzisiro yakanaka, unoda magiramu maviri pazuva. Huwandu uhu hunogona kuwanikwa kubva muzvikafu zvine simba, zvakaita semajarini nemuto weorenji.
- Izvi zvinonyanya kukurudzirwa kuvanhu vane cholesterol yakakwira kare.
- Chinonyanya kukosha: Gara uchibvunza chiremba wako usati waita chero shanduko huru mukudya kuti uchengetedze huwandu hwecholesterol mumuviri wako.
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