Cholesterol izwi ratinongoziva tese, handiti? Asi unonyatsoziva kuti chii? Takanzwawo kuti kune marudzi maviri, "cholesterol yakanaka" uye "cholesterol yakaipa". Asi ungangove uchishamisika kana dzimwe nyaya dziri munharaunda nezveizvi dziri dzechokwadi kana kuti dziri ngano. Saka, ngatitaurei nezvazvo zvakajeka nhasi todzidza chaizvo zvatinofanira kuita kuti tidzivirire hutano hwemwoyo yedu. Uyu mukana wakanakawo wekuyedza ruzivo rwako zvishoma.
Ngano 1: Hapana hukama pakati pekushushikana necholesterol, handiti?
Izvi hazvisi zvechokwadi zvachose. Kunyangwe zvichidikanwa tsvakiridzo yakawanda kuti pave nehukama hwakananga pakati pekushushikana nemazinga echolesterol, pane hukama hwakanangana, asi hwakasimba kwazvo, pakati pezviviri izvi.
Zvichitaurwa zviri nyore, zvakaita seizvi. Fungidzira zuva raunenge uine basa rakawanda uye uri pasi pekushushikana kwakanyanya. Chii chatinowanzo kudya pazuva iroro? Chimwe chinhu chinokasira kudya, chinonaka zvishoma, uye chine mafuta mashoma, handiti? Pamwe mupunga wakakangwa, kottu, kana chimwe chinhu chakaita sekudya kushoma. Saizvozvowo, kana kushushikana kukawedzera kune vamwe vanhu, vanosvuta fodya yakawanda uye vanonwa doro rakawanda. Vanorasikirwawo nekurovedza muviri.
Saka, mararamiro aya asina kunaka atinotevedzera nekuda kwekushushikana ndiwo anokonzera zvakananga kuti huwandu hwecholesterol hukwire. Nokudaro, kudzora kushushikana kwakakoshawo pakudzora cholesterol.
Ngano yechipiri: Zvikafu zvakanyorwa kuti “Low Cholesterol” zvakanaka here pahutano hwako?
Pane divi rakarurama nerakaipa pane izvi. Kuti zita rekuti "Low Cholesterol," pane mutemo unoti chikamu chimwe chete chechikafu chinofanira kunge chine mamirigiramu ari pasi pe20 echolesterol uye magiramu maviri emafuta akazara.
Asi heino dambudziko. Chii chinoitika kana ukadya kaviri kana katatu kwechikafu chakadaro panzvimbo pekudya chimwe chete? Mazinga echolesterol yakaderera uye mafuta akazara anowedzera zvishoma nezvishoma opfuura huwandu hunokurudzirwa pazuva.
Sekureva kweAmerican Heart Association,
- Munhu ane chirwere chemwoyo anofanira kudya cholesterol isingasviki 200 milligrams pazuva.
- Munhu asina chirwere chemwoyo asi ane cholesterol yakakwira anofanira kudya mamirigiramu asingasviki 300 pazuva.
Saka, hazvina kukwana kungotarisa pane zviri papepa. Kuti unodya zvakadii kwakakoshawo zvikuru .
Ngano 3: Kana uchidya zvine hutano, hazvina kuipa kusaita maekisesaizi, handiti?
Iyi inyaya yenhema! Kunyangwe uchidzora kudya kwako zvakanaka sei, kusaita maekisesaizi kunokuisa panjodzi yekubatwa nechirwere chemwoyo. Kusaita maekisesaizi ndicho chinhu chikuru chinokonzera chirwere chemwoyo.
Vanachiremba vanokurudzira kushandisa maminetsi makumi matatu pazuva.Kurovedza muviri ndiko kunofadza kwauri. Kana usina nguva yekuita maminetsi makumi matatu panguva, usazvidya mwoyo nazvo. Unogona kupatsanura kuita maminetsi gumi nemashanu mangwanani negumi nemashanu manheru. Chinhu chakakosha kurovedza muviri kanenge kamwe chete pazuva. Kufamba, kufamba nekukurumidza, kuchovha bhasikoro, kushambira, chero chinhu chakanaka.
Ngano 4: Ndezvipi zvekudya zvakanaka kune cholesterol?
Inhema kutaura kuti "zvese zvaunotenga muchitoro hazvina kunaka kune cholesterol." Kuwedzera zvimwe zvinhu mukudya kwako uye kubvisa zvimwe zvinogona kubatsira moyo wako zvakanyanya. Heino gwara riri nyore.
| Wedzera kune chikafu (zvinhu zvakanaka) | Deredza (zvinhu zvakaipa) zvakanyanya sezvinobvira. |
|---|---|
| Oats: Yakapfuma mufiber inonyungudika, inoderedza cholesterol yakaipa. | Nyama dzakagadzirwa: masoseji, meatballs, bacon, nezvimwewo. |
| Hove dzine mafuta: Omega-3 inowanikwa muhove dzakadai sesalmon, mackerel, herring, uye mackerel yakanakira moyo. | Zvekudya zvakakangwa: maFrench fries, machipisi, mashort eats ane mafuta. |
| Nzungu: Macashews, maarumondi, walnuts (isina munyu). | Zvigadzirwa zvebhekari: chingwa, mabhanzi, makeke, mabhisikiti (kunyanya ayo akagadzirwa nemafuta emuchindwe). |
| Zvigadzirwa zvemukaka zvisina mafuta akawanda: yogati, mukaka usina mafuta akawanda. | Zvinwiwa zvine shuga uye zvekudya: Zvinwiwa zvinotapira, toffee, chokoreti. |
| Muriwo mutsva nemichero: Isa zvakawanda mukudya kwako kwezuva nezuva. | Zvikafu zvine mafuta akawandisa: Kushandisa mafuta ekokonati, mafuta emuchindwe, bota, nechizi zvakanyanya. |
| Zvikafu zvine sterols dzezvirimwa: Mamwe marudzi emajarini ane izvi. | Mafuta emhuka: mafuta enyama yemombe, mafuta enyama yemombe. |
Kutevera kudya uku kune hutano dzimwe nguva kunogona kushanda zvakanaka semishonga inodzora cholesterol. Zvikafu izvi zvinogona kubatsira kuderedza LDL (Low-Density Lipoprotein) kana kuti 'bad' cholesterol .
Ngano 5: Vana vadiki havawani cholesterol, handiti?
Iyi ipfungwa isina kunaka pakati pevanhu vazhinji. Chokwadi ndechekuti, cholesterol inogona kutanga kuungana mutsinga dzeropa vachiri vadiki.
Saka, American Heart Association inokurudzira kuti:
- Kana mumwe munhu mumhuri akamborwara nechirwere chemwoyo achiri mudiki kana kuti mumhuri mavo mune nhoroondo ye cholesterol yakakwira , zvinokurudzirwa kuti vana mumhuri idzodzo vaongororwe cholesterol vachiri vaduku semakore maviri.
- Uyezve, vana vane mafuta akakora kana kuti vakafuta vanofanira kuongororwa kuti havana cholesterol here.
Zvakakosha kudzidzisa vana tsika dzakanaka kubva vachiri vadiki. Kurudzira vana kutamba uye kurovedza muviri kwemaminitsi makumi matatu kusvika makumi matanhatu pazuva, mazuva mana pasvondo. Vapei kanenge kashanu pamichero nemiriwo pazuva.
Kunyangwe musina nhoroondo yemhuri yenyu yechirwere chemwoyo, zvakakosha kuti munhu wese aongororwe huwandu hwecholesterol yake kanenge makore mashanu ega ega mushure memakore makumi maviri. Unogona kudzidza zvakawanda nezveizvi kubva kuna chiremba wemhuri yenyu.
Mharidzo Yekuenda Nayo Kumba
- Maitiro asina kunaka (kudya zvisina kunaka, kusaita maekisesaizi) anokonzerwa nekushushikana kunogona kuwedzera huwandu hwecholesterol mumuviri wako.
- Kungoti chikafu chakanyorwa kuti "Low-Cholesterol" hazvirevi kuti unofanira kuchidya zvine mwero. Chenjerera huwandu hwaunodya.
- Kunyangwe kana uchidya zvakanaka, kurovedza muviri zuva nezuva kwakakosha pahutano hwemwoyo.
- Isa zvekudya zvakaita se oats, hove dzine mafuta, nzungu, miriwo, nemichero mukudya kwako. Dzivisa chikafu chakabikwa uye chakakangwa.
- Kunyangwe vana vadiki vanogona kuva nemafuta akawanda emuviri. Zvakakosha kutsvaga mazano kubva kuna chiremba, kunyanya kana paine nhoroondo yemhuri yechirwere chemwoyo kana kana mwana akafuta.
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