Basa remuhofisi, matambudziko emumba, matambudziko emari… Nezvinhu zvakawanda zvakadai, unonzwawo kumanikidzwa kwakanyanya here, ndiko kuti, kushushikana? Kutaura zvazviri, zvakajairika kuti tese tinzwe kushushikana kwepfungwa kwakadai pane imwe nguva muhupenyu hwedu. Zvisinei, waiziva here kuti kana mamiriro ezvinhu aya akaramba aripo, ndiko kuti, kana uchigara uchishushikana, zvinogona kukanganisa zvakanyanya huwandu hwecholesterol yako uye hutano hwemwoyo? Ehe, ichokwadi. Saka ngatitaurei nezvazvo zvakadzama nhasi.
Kushushikana kunokanganisa sei mwoyo yedu?
Fungidzira kuti unofanira kutarisana nedambudziko. Panguva iyoyo, muviri wako unogadzirira zviri nyore. Panguva ino, mahormone maviri anonzi adrenaline ne cortisol anoburitswa mumuviri. Mahormone aya anoita kuti mwoyo wako urove nekukurumidza, anorodza uropi hwako, uye anokugadzirira kutarisana nedambudziko racho. Dzimwe nguva kushushikana kudiki kwakanaka, nekuti kunotipa kurudziro yekukunda matambudziko.
Asi dambudziko nderekuti kana izvi zvikaitika nguva dzose uye kwenguva yakareba. Tinozvidaidza kuti kushushikana kusingaperi . Zvadaro mahormone iwayo, kunyanya hormone inonzi cortisol, anoramba ari padanho rakakwirira mumuviri. Izvi zvinoisa dambudziko guru pamoyo wako nedzimwe nhengo dzemuviri wako.
Zvichitaurwa zviri nyore, hormone inonzi cortisol, iyo inowedzera nekuda kwekushushikana kwenguva refu, inokanganisa zvakananga huwandu hwecholesterol muropa.
Izvi ndizvo zvinoitika. Tine cholesterol yeLDL (Low-Density Lipoprotein) muropa redu. Tinoidaidza kuti cholesterol "yakaipa" . Nekuda kwekunetseka kwenguva refu, huwandu hwecholesterol yeLDL hunokwira. Iyi cholesterol yeLDL inowedzera zvishoma nezvishoma inotanga kuiswa mumadziro etsinga dzedu dzeropa . Sezvinoita tsvina nengura zvinoungana mukati mepombi yemvura. Nekufamba kwenguva, idzi tsinga dzeropa dzinovharika uye dzinooma,Inodzivirira chirwere chemwoyo .
Uyewo, kushushikana kunokonzera kuzvimba mumuviri, izvo zvinogona kuderedza huwandu hweHDL (High-Density Lipoprotein) cholesterol . HDL ndiyo cholesterol "yakanaka" . Basa ravo nderekubvisa cholesterol yeLDL yakaipa kubva mutsinga dzeropa uye kuichenesa. Saka kana cholesterol yakanaka yakaderera, cholesterol yakaipa inobvumirwa kuvhara tsinga dzeropa sezvainofanira. Wanzwisisa here?
Ndezvipi mazinga echolesterol ane hutano?
Tafura inotevera inoratidza kuti huwandu hwecholesterol hunofanira kunge hwakaita sei kumunhu mukuru ane hutano hwakanaka. Zvisinei, yeuka kuti izvi zvinogona kusiyana kana uine chirwere cheshuga, chirwere chemwoyo, kana zvimwe zvirwere. Saka zvakanaka kutaura nachiremba wako nezvezvinangwa zvako.
| Rudzi rweCholesterol | Hutano hwakanaka (mg/dL) |
|---|---|
| Cholesterol yose | Zvisingasviki 200 mg/dL |
| Cholesterol "yakaipa" (LDL) | Zvisingasviki 100 mg/dL (zvisingasviki 70 mg/dL kune avo vane chirwere chemwoyo/chirwere cheshuga) |
| Cholesterol "Yakanaka" (HDL Cholesterol) | Zvinopfuura 40 mg/dL kuvarume, zvinodarika 50 mg/dL kuvakadzi |
| Triglycerides | Zvisingasviki 150 mg/dL |
Kushushikana kunokonzera sei tsika dzakaipa
Pane rumwe rutivi rwehukama huripo pakati pekushushikana necholesterol. Ndiyo nzira yatinobata nayo nekushushikana. Vazhinji vedu tinoitei kana tichinzwa kunetseka kana kushushikana?
- Maitiro asina kunaka ekudya: Kudya chikafu chine mafuta akawanda, chinotapira kubva kuchitoro kuti uderedze kushushikana.
- Kusaita maekisesaizi: Kugara pamberi peTV kana pamubhedha, kunzwa kufinhwa, kusada kuita chero chinhu.
- Kusvuta nedoro: Vamwe vanhu vanosvuta nekunwa doro kuti vatsungirire kusuruvara kwavo.
Maitiro ese aya akaipa anotungamira zvakananga muhuwandu hwemafuta emuviri akawandisa. Saka kushandisa maitiro aya nekuda kwekushushikana kunongowedzera dambudziko.
Ongororo yakaitwa pavadzidzi veyunivhesiti yakawana kuti munguva dzekushushikana kwakanyanya, senge panguva yebvunzo, kunyangwe muvanhu vadiki vane hutano hwakanaka, huwandu hwecholesterol, kunyanya LDL cholesterol, hunowedzera. Ichi chingave chirwere chinowanzoitika kuvana vari kunyora bvunzo dzeA/L munyika medu.
Mazano mashoma ekudzora kushushikana
Kuedza kutiza kushushikana nekudya, kusvuta, kana kunwa doro kunogona kungopa zororo kwenguva pfupi, asi kunogona kukonzera kukuvara kukuru nekufamba kwenguva.
Chinhu chakanakisa chekuita ndechekurarama hupenyu hune hutano hunogona kukubatsira kudzora kushushikana uye kuderedza huwandu hwecholesterol mumuviri wako. Heano mamwe maitiro aunogona kuita kuti ubatsire:
- Taura neshamwari: Taura neshamwari, mhuri, kana mumwe munhu kubasa anokuunzira mufaro. Sanganai kuti munwe tii, kana kuti fonerai.
- Ita basa rekubatsira vanhu: Ita chimwe chinhu chinobatsira vamwe. Zvichaita kuti unzwe kufara uye kusununguka zvikuru.
- Nyora pasi manzwiro ako nemibvunzo yako: Kunyora pasi manzwiro ako nemibvunzo yako mudhayari kana mubhuku kunogona kuva nzira yakanaka yekusunungura kushushikana pane kuzviisa mudura.
- Teerera mimhanzi: Kana uchinzwa kusuruvara, teerera rwiyo runonyaradza. Kana uchinzwa kufara, teerera rwiyo runokurumidza uye rune mufaro.
- Rovedza muviri nguva dzose:Kana uchirovedza muviri, muviri wako unoburitsa makemikari echisikigo anonzi endorphins . Aya mishonga yekurapa marwadzo uye inoderedza kushushikana. Kunyangwe kungofamba kwemaminitsi makumi matatu zuva rega rega kunogona kubatsira.
- Dzidzira tsika dzekudzikamisa muviri: Shandisa nzira dzinodzikamisa pfungwa nemuviri, dzakadai sekufungisisa neyoga .
Izvi zvinotonyanya kukosha kupfuura kushushikana here?
Dzimwe nguva kumanikidzwa kwaunonzwa kunogona kunge kwakakomba kupfuura kushushikana kwakajairika. Semuenzaniso, chirwere chinonzi anxiety disorder . Kusiyana nekushushikana kwakajairika, kuzvidya mwoyo kunzwa kwekutya kana kunetseka nguva dzose, kusingadzoreki.
Kana uine zviratidzo zvinotevera, zvinogona kunge zvisiri kungova kunetseka kwakajairika.
- Kana uchinzwa sekuti haugone kudzora kumanikidzwa kana manzwiro anoshungurudza auri kunzwa.
- Kana kushushikana uku kuri kukanganisa muchato wako, basa, kana mabasa ako ezuva nezuva .
- Kana uri kunzwa kuora mwoyo , kana kuti wakashandisa doro kana zvinodhaka kuti uderedze kushushikana.
- Kana uine pfungwa dzekuzviuraya .
Kana uine chimwe chezviratidzo izvi zvakakomba, ndapota ona chiremba wako nekukurumidza. Anogona kukuongorora, kuona kana ichi chiri chirwere chekuzvidya mwoyo kana kuora mwoyo, uye kukutumira kuti uwane kurapwa kwakakodzera kana zvichidikanwa.
Mharidzo Yekuenda Nayo Kumba
- Pane hukama hwakananga pakati pekushushikana kwenguva refu uye huwandu hwakakwira hwecholesterol muropa.
- Kushushikana mupfungwa kunogona kuwedzera cholesterol "yakaipa" yeLDL uye kuderedza huwandu hwecholesterol "yakanaka" yeHDL. Izvi zvinowedzera njodzi yezvirwere zvemwoyo.
- Tsika dzakaipa dzatinoshandisa kuti titsungirire kushushikana (kudya zvakanyanya, kusvuta fodya, kusaita maekisesaizi) dzinoita kuti dambudziko recholesterol riwedzere kuipa.
- Kudya zvine hutano, kurovedza muviri nguva dzose, uye nzira dzekudzikamisa muviri zvinogona kubatsira kudzora kushushikana uye cholesterol panguva imwe chete.
- Kana kushushikana kwako kwakaoma kudzora kana kuti kwanyanya kuipa, iva nechokwadi chekutsvaga rubatsiro rwechiremba.
Kushushikana, cholesterol, kushushikana, cholesterol, chirwere chemwoyo, LDL, HDL, triglycerides, hutano, cholesterol yakaipa, cholesterol yakanaka
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