Chiremba wako akakuudza here kuti huwandu hwecholesterol yako hwakakwira zvishoma pakuongororwa ropa kwako munguva pfupi yapfuura, asi kwete zvakanyanya, uye kuti uri mu "borderline range"? Zvakajairika kunzwa kutya uye kunetseka zvishoma paunonzwa izvozvo. "Oh, ndine cholesterol yakakwira here izvozvi?" ungafunga. Asi usazvidya moyo. Izvi zvakafanana nerambi rekunyevera rinoshanduka kuita yero parambi remotokari. Risati rashanduka kuva dzvuku, zvichireva kuti huwandu hwecholesterol yako "hwakakwira," une mukana wakanakisa wekuchinja mararamiro ako uye kudzokera padanho rakanaka.
Zvichitaurwa zviri nyore, kana huwandu hwecholesterol yako yese huri pakati pe200 ne239 milligrams pa deciliter (mg/dL), ndizvo zvatinodaidza kuti 'borderline' cholesterol. Asi chiremba haaite sarudzo zvichibva panhamba iyoyo chete. Iye achafunga nezvezvinhu zvakawanda, zvinosanganisira cholesterol yako "yakaipa" ( LDL ), cholesterol yako "yakanaka" (HDL), kana uine zvimwe zvirwere zvakaita sechirwere cheshuga , BP , uye kana uchisvuta , kuti aone kana uchida kurapwa kana kuti kuchinja mararamiro ako kwakakwana.
Sei tichifanira kufunga zvakanyanya nezve cholesterol?
Cholesterol chinhu chine mafuta akawanda, chine wakisi chinodiwa nemiviri yedu. Chiropa chedu chinoburitsa huwandu hwatinoda. Asi tinowanawo cholesterol kubva muzvinhu zvakaita semhuka . Matambudziko anotanga kana cholesterol iyi yaungana mumuviri.
Funga nezvazvo seguruva rinoungana mukati mepombi yemvura, cholesterol yakawandisa inotanga kuungana pamadziro etsinga dzedu dzeropa. Mukurapa, tinodana izvi kuti ' atherosclerosis '. Aya ndiwo maitiro anoita cholesterol kuungana uye kutetepa kwetsinga dzeropa. Ipapo mwoyo hauwani ropa raunoda.
Chinosuwisa ndechekuti, hationi zviratidzo zve cholesterol yakakwira. Zvakafanana nemuvengi asinganyanyi kutaura. Ndosaka zvichikurudzirwa kuti uongororwe huwandu hwe cholesterol yako kanenge kamwe chete mumakore mashanu ega ega.
Vamwe vanhu vanogona kurwadziwa pachipfuva (angina). Asi panguva iyoyo, mitsipa yeropa inenge yakamanikana. Kana mitsipa yeropa ikavharika zvachose, njodzi yekubatwa nechirwere chemwoyo inenge yakakwira zvikuru. Saka, kuchenjera kuziva huwandu hweropa rako nekuongororwa kweropa usati wamirira kuti izvozvo zviitike.
Ngatinzwisise kukosha kuri mumushumo we cholesterol.
Kana uchiongorora cholesterol (Lipid Profile), pane zvinhu zvakawanda. Kungotarisa huwandu hwecholesterol muropa hakuna kukwana. Zvimwe zvinhu ndizvo zvinonyanya kukosha. Ngationei kuti ndezvipi.
| Rudzi rweCholesterol | Chii chinoitika kwairi? |
|---|---|
| LDL (Low-Density Lipoprotein) | Iyi ndiyo "cholesterol yakaipa." Ndiyo inounganidza mutsinga dzeropa uye inowedzera njodzi yezvirwere zvemwoyo. Zvakanaka kuchengetedza huwandu uhwu hwakaderera sezvinobvira. |
| HDL (High-Density Lipoprotein) | Iyi ndiyo "cholesterol yakanaka." Chainoita kutora cholesterol yakaipa mutsinga dzeropa yoiendesa kuchiropa. Chiropa chobva chaibvisa mumuviri. Saka kana kukosha uku kwakakwira, zviri nani. |
| Triglycerides | Iyi ndeimwe mhando yemafuta anowanikwa muropa. Anochengetwa semasero emafuta mumuviri. Kuwedzera kwehuwandu uhwu kunowedzerawo njodzi yezvirwere zvemwoyo. |
Ko hunhu huri mumushumo wako hwakadai here?
Iye zvino ngationei kuti imwe neimwe yetsika idzi inomiririra njodzi yakadii. Unofanira kutaura nachiremba wako nezvenjodzi yako zvichibva pane idzi tsika.
Vakadzi: Vanofanira kunge vari pamusoro pe50 mg/dL.
(Kuva pasi peizvi kune njodzi)
| Bvunzo | Hutano hwakanaka | Muganho | Njodzi huru |
|---|---|---|---|
| Cholesterol yose | Zvisingasviki 200 mg/dL | 200 - 239 mg/dL | Pamusoro pe240 mg/dL |
| Kolesteroli yakaipa (LDL) | Zvisingasviki 100 mg/dL | 130 - 159 mg/dL | Pamusoro pe160 mg/dL (pamusoro pe190 yakakwira zvakanyanya) |
| HDL (yakanaka) cholesterol | |||
| Triglycerides | Zvisingasviki 150 mg/dL | 150 - 199 mg/dL | Pamusoro pe200 mg/dL (pamusoro pe500 yakakwira zvakanyanya) |
Ngatitangei kuchinja zvinhu mukicheni!
Nzvimbo yakanakisisa yekuderedza cholesterol yako yakaipa (LDL) uye kuwedzera cholesterol yako yakanaka (HDL) iri mukicheni. Kuchinja madyiro ako kunogona kuita mutsauko mukuru.
- Deredza nyama tsvuku: Deredza nyama dzine mafuta akawandisa uye cholesterol yakawanda, senge nyama yemombe nenguruve. Sarudza nyama isina mafuta akawanda panzvimbo pezvo. Rega kudya nyama dzakagadzirwa, dzakadai semasoseji nebhekoni.
- Bvisa ganda rehuku: Ganda racho rine mafuta akawanda ari muhuku, saka bvisa ganda racho usati wabika.
- Idya hove dzakawanda: Isa hove dzine mafuta dzakadai sesalmon, tuna, mackerel, uye sardines mukudya kwako kanenge kaviri pasvondo. Mafuta eOmega-3 ari muzvikafu izvi anobatsira zvikuru pamoyo.
- Deredza mafuta akawandisa: Deredza kudya kwako mukaka une kirimu yakakwana, chizi, bota, mayonnaise, margarine, uye mafuta ekokonati.
- Idya chikafu chine fiber yakawanda: Idya chikafu chine fiber yakawanda senge oats, bhari, maapuro, makarotsi, bhinzi, nekabheji. Izvi zvinobatsira kuderedza cholesterol yakaipa.
- Shandisa mafuta akanaka: Shandisa mafuta asina kuguta akadai semafuta emuorivhi nemafuta ecanola panzvimbo pemafuta ekubikisa nemafuta ekubikisa. Nzungu dzakadai semaarumondi, macashew, nemaavocado ndiwo manyuko akanaka emafuta ane hutano hwemwoyo.
Kurovedza muviri kwakakosha.
Kurovedza muviri kunogona kukubatsira kudzosa huwandu hwecholesterol yako kubva padanho repamusoro kuenda padanho rakanaka.
Ita maekisesaizi ane mwero kweinenge maminetsi makumi matatu pazuva, akadai sekufamba nekukurumidza, kuchovha bhasikoro , kana kushambira. Chinangwa ndechekupedza maminetsi zana nemakumi mashanu pasvondo.
Paunorovedza muviri, kurova kwemoyo wako kunowedzera. Izvi zvinowedzera cholesterol yako "yakanaka" (HDL). Kuita mamwe maekisesaizi kuri nani pane kusaita chero chinhu.
Ngatiyeukei zvimwe zvinhu zvakakosha zvakare.
Deredza uremu hwakawedzerwa
Kana wakafuta, kuderedza uremu kunogona kubatsira kuderedza cholesterol yako. Kunyangwe kuderedza uremu hushoma se5% yehuremu hwemuviri wako kunogona kuva nemigumisiro yakanaka pa cholesterol yako. Kana zvikasanganiswa nekudya uye kurovedza muviri, dzimwe nguva zvinogona kushanda sekutora mishonga.
Rega kusvuta nhasi.
Kana ukasvuta, kurega tsika iyi kunogona kuwedzera huwandu hwe "cholesterol" yakanaka (HDL) yako neinenge 10%. Izvi zvinobatsira zvikuru kwete pamoyo wako chete asiwo kumuviri wako wese.
Gara uchitaurirana nachiremba.
Kana wangotanga kuchinja mararamiro ako, unofanira kuongororwa ropa rako zvakare panguva dzinokurudzirwa nachiremba wako. Izvi zvakakosha kuti uone kana huwandu hwecholesterol yako huri kudzorwa nekuchinja uku. Dzimwe nguva, kuchinja mararamiro ako chete kunogona kusakwana. Muzviitiko zvakadaro, chiremba wako anogona kukukurudzira kuti utange kutora mishonga (yakadai se statins) .
Mharidzo Yekuenda Nayo Kumba
- 'Borderline cholesterol' haisi chinhu chekutya, inyevero yengozi. Ino ndiyo nguva yakanakisa yekuita chimwe chinhu.
- Iva nechokwadi chekuti unoziva kukosha kweLDL, HDL, uye Triglycerides pamushumo wako wecholesterol. Taura nachiremba wako nezvazvo.
- Chinja kudya kwako. Deredza mafuta, nyama tsvuku, uye chikafu chine spicy, uye idya hove dzakawanda, miriwo, michero, uye chikafu chine fiber yakawanda.
- Edza muviri zuva nezuva. Ita tsika yekufamba kwemaminitsi makumi matatu pazuva.
- Kana wakafuta, deredza huremu. Kana ukasvuta, rega nhasi.
- Tevedzera mirairo yachiremba nemazvo. Kana zvichidikanwa, tora mishonga sezvakarairwa.
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