Wakambotarisa chikamu che'Cholesterol' chekuongororwa kweropa rako nguva pfupi yadarika ukazvibvunza kuti nhamba idzodzo dzairevei? Kana kuti wakatya here apo chiremba wako akati, "Cholesterol yako yakakwira zvishoma uye inofanira kudzorwa?" Usazvidya moyo. Iri idambudziko rine vanhu vazhinji. Nhasi, ngatitaurei zviri nyore uye zvakajeka nezve cholesterol chii, zvayakanakira nezvayakaipira, uye kuti inokanganisa sei miviri yedu.
Ngatitangei tione, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol chinhu chakaita semafuta chinowanikwa muropa redu. Chinogadzirwa mumiviri yedu, kunyanya muchiropa. Chinowanikwawo mune zvimwe zvekudya zvatinodya. Patinonzwa izwi rekuti "cholesterol," vanhu vazhinji vanofunga kuti chinhu chakaipa. Asi kutaura chokwadi, cholesterol inokosha pahutano hwemiviri yedu.
Kungofanana nekuvaka imba kunoda simende nezvidhinha, cholesterol inokosha pakuvaka madziro esero mumuviri wedu. Pamusoro pezvo, cholesterol inoita mabasa akawanda akakosha, akadai sekugadzira mahormone, kudzivirira tsinga, uye kubatsira mukugaya chikafu.
Saka dambudziko riri kupi? Dambudziko harisi kuvapo kwecholesterol, asi kusaenzana kwayo. Kureva kuti, mamwe marudzi akawandisa, uye mamwe marudzi akaderera zvakanyanya.
Kolesteroli 'Yakanaka' ne 'Yakaipa': Musiyano uripi?
Ungave wakanzwa chiremba wako achitaura nezve "cholesterol yakanaka" uye "cholesterol yakaipa." Ngatinzwisise kuti izvi zviviri chii chaizvo. Tafura iri pazasi ichakubatsira kunzwisisa izvi zvakajeka.
| Rudzi rweCholesterol | Zita rekurapa | Zvinoita uye mhedzisiro yazvo |
|---|---|---|
| Kolesteroli yakanaka | HDL (High-Density Lipoprotein) | Zvakaita se'gamba guru' mumuviri wedu. Basa guru reHDL cholesterol nderekutora cholesterol yakaipa isingadiwe yakaungana mutsinga dzeropa yoidzosera kuchiropa. Nemamwe mashoko, inochenesa tsinga dzedu dzeropa. Kuva neHDL yakakwira kwakanakira mwoyo. |
| Kolesteroli yakaipa | LDL (Low-Density Lipoprotein) | Uyu ndiye 'munhu akaipa' munyaya iyi. Kana huwandu hweLDL hukawedzera, cholesterol iyi inotanga kunamira pamadziro etsinga dzedu dzeropa (tsinga). Zvakafanana nemafuta anonamira padhireni remukicheni ovhara. Kuungana uku kunonzi 'plaque' (cholesterol plaques). Izvi zvinoita kuti tsinga dzeropa dzitete uye dzikobvu. Chirwere ichi chinonzi atherosclerosis . Izvi zvinowedzera zvikuru njodzi yekurwara nemoyo uye sitiroko . |
Unganzwisisa sei mushumo weropa rako?
Pane zvinhu zvakawanda zviri mumushumo waunowana paunoongorora cholesterol yako.
- Cholesterol Yese
- Kukosha kweHDL
- Kukosha kweLDL
Cholesterol yose ine kukosha kwakakwira zvishoma pane huwandu hweHDL neLDL, nekuti inosanganisirawo mamwe marudzi emafuta.
Heino chinhu chakakosha. Pamwe huwandu hweCholesterol yako hwakakwira. Asi kana chikonzero cheizvozvo chiri kuwedzera kwehuwandu hweHDL (yakanaka) cholesterol yako, haisi mamiriro ezvinhu ane njodzi. Izvozvo zvakanaka. Asi, kana huwandu hweCholesterol yose hukawedzera nekuda kwekuwedzera kwehuwandu hweLDL (yakaipa) cholesterol, ndipo patinofanira kutarisa.
Chiyero cheCholesterol Chii?
Izvi zvinowanikwa nekupatsanura huwandu hwe cholesterol yako nehuwandu hwe HDL (yakanaka) cholesterol yako.
Semuenzaniso, kana Total Cholesterol yako iri 200 uye HDL yako iri 50, chiyero chacho ndeche 200/50 = 4. Izvi zvinoreva 4:1.
Asi chinhu chakakosha ndechekuti vanachiremba vava kunyanya kutarisa huwandu hweLDL mumuviri wako pane huwandu uhwu. Saka, zvakanaka kutaura nachiremba wako nezve nhamba dzakakunakira uye zvaunofanira kutarisa.
Ko triglycerides yakafanana necholesterol here?
Kwete. MaTriglycerides imhando yemafuta anowanikwa muropa. Kufanana necholesterol, anogadzirwa nemuviri uye anobvawo muchikafu. Mazinga eTriglyceride anowedzera, kunyanya kana tikadya mafuta akawandisa, mafuta etrans, chikafu chine shuga, uye makabhohaidhiretsi (semuenzaniso, chingwa, mupunga) . Zvichitaurwa zviri nyore, patinodya macalorie akawanda kupfuura atinopisira pazuva, muviri unochengeta macalorie iwayo ekuwedzera setriglycerides.
Zvakanaka, saka unodzora sei cholesterol?
Mashoko akanaka ndeekuti pane zvakawanda zvatinogona kuita kuti tidzore huwandu hwecholesterol mumuviri wedu. Izvi hazvigone kuitwa neusiku humwe chete. Zvinoda kuzvipira nenguva.
- Maekisesaizi nguva dzose: Edza kuita maekisesaizi ekurovedza muviri, akadai sekufamba, kumhanya, kushambira, kana kutasva bhasikoro, kwemazuva mashanu pasvondo kwemaminitsi makumi matatu pazuva. Maekisesaizi anowedzera HDL (yakanaka) cholesterol uye anoderedza LDL (yakaipa) cholesterol. Zvinobatsirawo kudzora BP.
- Kudya kwakanaka pamoyo:
- Zvinhu zvekuderedza: Deredza mafuta ekokonati, mafuta emuchindwe, mafuta emhuka, bota, margarine, nyama tsvuku, masoseji, zvigadzirwa zvebhekari (makeke, makeke), uye zvekudya zvakakangwa zvakanyanya sezvinobvira.
- Zvinhu zvekudya zvakawanda: Sanganisira chikafu chine mafuta akanaka sehove dzakapfuma muOmega-3 fatty acids dzakadai sesalmon, mackerel, uye sardines, avocados, mafuta emuorivhi, uye nzungu (cashews, nzungu - dzisina munyu).
- Zvekudya zvine fiber yakawanda: Zvinosanganisira zvekudya zvakaita se oats, brown rice, bhinzi, green beans, miriwo, nemichero (kunyanya maguava nemaorenji, ane fiber inonyungudika). Izvi zvinobatsira kuderedza LDL cholesterol.
- Kurapwa: Mune zvimwe zviitiko, kudya uye kurovedza muviri chete zvinogona kusakwana kudzora huwandu hwecholesterol mumuviri wako. Muzviitiko zvakadaro, chiremba wako anogona kukupa mishonga. Mastatin ndiwo mushonga unonyanya kushandiswa. Anoderedza huwandu hweLDL cholesterol uye triglyceride uye anokwidza zvishoma huwandu hweHDL. Usambofa wakashandisa mishonga iyi usina kupiwa mazano nachiremba.
Zvinogona kutora mwedzi mitatu kuti zvionekwe mhedzisiro kubva mukuita shanduko idzi. Asi mhedzisiro yekuedza uku moyo une hutano uye dziviriro kubva kuzvirwere zvakakomba zvakaita sekurwadziwa kwemoyo nesitiroko. Saka kuzvipira kwacho kwakakodzera.
Mharidzo Yekuenda Nayo Kumba
- Cholesterol haina kuipa zvachose. Zvakakosha kuti muviri urarame. Dambudziko nderekuti chiyero chiripo pakati pe "good" (HDL) ne "bad" (LDL) cholesterol hachina kuenzana.
- LDL (cholesterol yakaipa) inoungana mutsinga dzeropa yodzivhara, nepo HDL (cholesterol yakanaka) ichibatsira kuchenesa tsinga idzodzo.
- Usatya kana ukaona kukosha kweropa rako. Gara uchitaura nachiremba wako kuti unzwisise kuti nhamba idzodzo dzinokubatsira sei.
- Mazinga echolesterol anogona kudzorwa zvinobudirira kuburikidza nekudya zvine hutano, kurovedza muviri nguva dzose, uye mararamiro ane hutano.
- Kana zvichidikanwa, chiremba wako achakupa mishonga. Gara uchitevedzera mirairo yavo nokungwarira.
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