Kuongororwa kweropa rako munguva pfupi yapfuura kwakaratidza here kuti cholesterol yako yakakwira zvishoma? Zvakajairika kunzwa kutya uye kunetseka kana izvozvo zvikaitika. Tose takanzwa kuti cholesterol yakakwira inowedzera njodzi yako yechirwere chemwoyo. Asi mashoko akanaka ndeekuti ichi chinhu chatinogona kudzora. Unogona kuderedza mazinga ako eLDL (Low-Density Lipoprotein) , ayo anokuvadza muviri wako, uye kuwedzera mazinga ako eHDL (High-Density Lipoprotein) , ayo anobatsira muviri wako. Chaunongoda kuita kuchinja mararamiro ako zviri nyore.
Yeuka kuti ichi hachisi chinhu chaunogona kuita neusiku humwe chete. Tanga zvishoma nezvishoma wobva wawedzera simba rako. Kana wangotanga kutevedzera tsika idzi dzakanaka, uchaona mutsauko mukuru mumavhiki angangoita matanhatu. Mhedzisiro yacho ichawedzera kunaka mushure memwedzi mitatu.
Ehe, mararamiro haasi iwo ega anosarudza huwandu hwecholesterol mumuviri wako. Majini ako anewo basa. Ungangoda kutora mishonga yekudzora cholesterol yako. Asi maitiro ako ezuva nezuva anogona kubatsira zvikuru. Kana ukaita shanduko idzi dziri nyore, unogona kuderedza huwandu hwemishonga yaunoda kutora uye kuderedza njodzi yemigumisiro yakaipa.
Saka, ngationei kuti tingaderedza sei cholesterol uye tirarame hupenyu hune hutano.
1. Rega kudya zvine mafuta e trans.
Zvichitaurwa zviri nyore, mafuta etrans akagadzirwa nenzira yekugadzira, mafuta asina hutano anowedzera huwandu hwecholesterol yakaipa (LDL) uye anoderedza cholesterol yakanaka (HDL), izvo zvinogona kuwedzera njodzi yako yechirwere chemwoyo nestroke.
Zvikafu zvakawanda zviri kutengeswa nhasi, kunyanya mabhisikiti akaputirwa, makeke, mamwe marudzi emargarine, manoodles ekukurumidza, uye chikafu chakakangwa, zvinogona kunge zvine mafuta aya e-trans. Paunotenga chimwe chinhu muchitoro, verenga zvakanyorwa papepa. Kana pakanzi "mafuta asina hydrogenated," zvinoreva kuti ane mafuta e-trans. Rega kudya zvekudya izvi zvakanyanya sezvinobvira.
2. Deredza huremu husina basa
Haufanire kuderedza huremu hwakawanda kuti uderedze cholesterol yako. Kana wakafuta zvishoma, kuderedza makirogiramu 4-5 chete kunogona kuderedza huwandu hwecholesterol yako yakaipa (LDL) ne8%.
Asi ichi chinhu chaunofanira kuita zvishoma nezvishoma. Chinangwa chekuderedza inenge kilo imwe chete pasvondo. Kuderedza huremu hwakawanda panguva imwe chete hazvina kunaka kumuviri wako. Taura nachiremba wako nezvehuwandu hwakakodzera hwemacalorie anoenderana nehuremu hwako, kureba, uye nhanho yekurovedza muviri.
3. Ita maekisesaizi zuva rega rega.
Kurovedza muviri kwemaawa maviri nehafu pasvondo zvakakwana kuti uwedzere cholesterol yako yakanaka (HDL) uye kuderedza cholesterol yako yakaipa (LDL) uye triglycerides. Kana usati wamborovedza muviri kare, tanga zvishoma. Kunyangwe kufamba nekukurumidza kwemaminitsi gumi pazuva kutanga kwakanaka. Sarudza kurovedza muviri kwaunofarira. Semuenzaniso, kufamba, kumhanya, kuchovha bhasikoro, kana kushambira. Kana uine usimbe hwekuzviita wega, batana neshamwari. Izvozvo zvichaita kuti zvive nyore.
4. Wedzera faibha mukudya kwako
Zvikafu zvakapfuma mufiber inonyungudika, zvakaita seoats, maapuro, bhinzi, nyemba, nyemba, chickpeas, jackfruit, plantain, sipinachi, nemabhanana, zvinodzivirira miviri yedu kubva mukunwa cholesterol. Tsvagiridzo yakaratidza kuti kuwedzera 5-10 gramu yefiber pazuva kunoderedza LDL cholesterol. Kudya chikafu chine fiber yakawanda kunogona kukubatsira kunzwa wakaguta, izvo zvinogona kukubatsira kudya kakawanda. Asi usadye fiber yakawandisa panguva imwe chete. Kuita izvi kunogona kukonzera kurwadziwa mudumbu uye kuzvimba. Saka wedzera fiber mukudya kwako zvishoma nezvishoma.
| Zvinhu zvekudya (zvimwe) | Zvinhu zvekudzivisa kudya (zvine mwero) |
|---|---|
| Oats, michero (maapuro, maranjisi), miriwo (broccoli, kabichi) | Zvikafu zvakakangwa (maFrench fries, maPatties) |
| Nyemba (nyemba, bhinzi, nyemba) nenzungu | Nyama yakagayiwa (masoseji, nyama dzenyama) |
| Hove dzine mafuta (salmon, herring, mackerel) | Zvigadzirwa zvebhekari zvine mafuta e trans (mamwe makeke, mabhisikiti) |
| Mafuta emuorivhi, mafuta ekokonati (sezvinodiwa) | Zvinwiwa zvine shuga uye zvekudya zvinotapira |
5. Jaira kudya hove.
Edza kudya hove kaviri kusvika kana pasvondo. Mafuta eOmega-3 ari muhove anobatsira zvikuru pamoyo. Uyewo, kana ukadya hove panzvimbo penyama tsvuku senge nyama yemombe nenguruve, unoderedza huwandu hwemafuta akazara munyama tsvuku. Ichi chikonzero chikuru chekuderedza cholesterol. Zvisinei, dzimwe hove hombe dzakadai seshark ne tilefish dzine mercury yakawanda. Izvi zvinogona kuwedzera njodzi yechirwere chemwoyo. Saka idya hove diki dzakadai sesardines, mackerel, uye herring.
6. Shandisa Mafuta emuorivhi
Kana ukashandisa mafuta emuorivhi panzvimbo pebhota kana margarine pakubika kwako kana pamasaladhi, unogona kuderedza huwandu hweLDL cholesterol yako neinenge 15%. Izvi zvakafanana nemhedzisiro yekutora mushonga wecholesterol mudiki. Mafuta "akanaka" ari mumafuta emuorivhi akanaka kwazvo kumoyo wako. Kana zvichibvira, sarudza mafuta emuorivhi "asiri echikadzi". Nekuti haashandiswi zvakanyanya, ane ma antioxidants akawanda.
7. Idya nzungu.
Nzungu zhinji, dzakadai semacashew, maalmond, nenzungu, dzinogona kuderedza cholesterol yeLDL. Izvi zvinokonzerwa nekuti dzine zvinhu zvinonzi sterols . Kufanana nefiber, idzi sterols dzinogonawo kudzivirira muviri kubva mukupinza cholesterol. Asi yeuka, nzungu dzine macalorie akawanda. Saka usadye zvakawanda. Kungodya zvishoma pazuva kunokwana.
8. Bvisa kushushikana
Waizviziva here kuti kana uine stress, cholesterol yako inogona kuwedzera kamwe kamwe? Saka ramba wakasununguka. Verenga bhuku rakanaka, taura neshamwari, teerera rwiyo, kana kuita chimwe chinhu chakaita seyoga kana kufungisisa. Zvinhu izvi zvichakubatsira kudzora cholesterol yako.
9. Wedzera zvinonhuhwirira muchikafu
Zvinonhuwira zvakaita segariki, ginger, sinamoni, mhiripiri, uye coriander, izvo zvinokosha mukicheni medu, hazvingoiti kuti chikafu chive chinonaka chete, asiwo zvinobatsira kuderedza cholesterol. Ongororo yakawana kuti kudya kapu imwe chete kana hafu yegariki pazuva kunogona kuderedza cholesterol neinenge 9% . Kuwedzera zvinonhuhwirira muchikafu kunobatsirawo kudzora havi yekudya, izvo zvinogona kubatsira mukuderedza uremu.
10. Rega kusvuta zvachose
Kusvuta kunowedzera cholesterol yakaipa (LDL) uye kunoderedza cholesterol yakanaka (HDL). Kana ukarega kusvuta, huwandu hwecholesterol yako huchawedzera.Imwe ongororo yakaratidza kuti vanhu vakarega kusvuta vakaona huwandu hwe "cholesterol" yavo "yakanaka" huchiwedzera ne5% mukati megore. Zvakare, kunyangwe usingasvuti, kufema utsi hwevamwe kunogona kuwedzera huwandu hwe cholesterol yakaipa. Saka gara kure nenzvimbo dzinosvuta vanhu.
11. Sekai zvakanaka!
Kuseka kwakafanana nemushonga. Patinoseka, huwandu hwakanaka hwecholesterol (HDL) mumuviri wedu hunowedzera. Saka wedzera mufaro muhupenyu hwako. Tarisa bhaisikopo rinonakidza, nakidzwa neshamwari, tamba nemwana mudiki. Kuchengeta pfungwa dzako dzichifara kwakakoshawo kuti uve nehupenyu hwakanaka.
Paunenge uchiita zvese izvi, zvakakosha kushanyira chiremba wemhuri yako kuti uwane mazano ekunzwisisa kwakarurama kwehuwandu hwecholesterol yako uye kutsvaga kurapwa kana zvichidikanwa.
Mharidzo Yekuenda Nayo Kumba
- Kunyangwe huwandu hwakawanda hwecholesterol huchiwedzera njodzi yechirwere chemwoyo, chinhu chatinogona kudzora.
- Dzivisa zvekudya zvakagadzirwa nemafuta akabikwa zvakakangwa zvine mafuta e trans.
- Kurovedza muviri kwemaawa maviri nehafu pasvondo kunogona kuwedzera cholesterol yakanaka (HDL).
- Wedzera chikafu chine fiber yakawanda (oats, lentils , miriwo, michero) nehove dzakapfuma muomega-3 mukudya kwako.
- Kurega kusvuta zvachose uye kudzora kushushikana kwakakosha pakuderedza cholesterol.
- Bvunza chiremba wako usati waita chero sarudzo uye kuti uzive zvizere nezvehutano hwako.
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