Kuchengetedza hutano hwakanaka hwecholesterol hunokosha kune hutano hwemwoyo uye hutano hwese. High cholesterol mazinga anogona kutungamirira kumatambudziko akasiyana-siyana ehutano, kusanganisira chirwere chemwoyo uye sitiroko. Kunyange zvazvo mishonga inogona kurongerwa kudzora cholesterol, mararamiro ari nyore anogonawo kuita basa rinokosha mukuderedza cholesterol zvakasikwa. Kudya kudya kunovaka muviri, kuita kurovedza muviri nguva dzose, kugadzirisa kushushikana, kurara zvakakwana, uye kujoinha chirongwa chekuwedzera chekudya ndiwo matanho anokosha ekuchengetedza mazinga echolesterol ane hutano. Nokuita izvi zvigadziriso zviduku kumararamiro ako ezuva nezuva, unogona kuvandudza hutano hwemwoyo wako uye kuchengetedza hutano hwako hwose.
Cholesterol chinhu chine namo, chine mafuta chinowanikwa musero rega rega remuviri wedu. Chinhu chakakosha chinodiwa kugadzira mahomoni, vhitamini D, uye zvinhu zvinobatsira kugaya. Kunyange zvazvo cholesterol ichidikanwa kuti miviri yedu ishande zvakanaka, mazinga akakwirira echolesterol anogona kukuvadza utano hwedu.
Miviri yedu inogadzira cholesterol muchiropa nemuura, uye tinodyawo cholesterol kuburikidza nezvimwe zvekudya, zvakadai senyama, huku, uye zvigadzirwa zvemukaka zvakakora. Kune marudzi maviri echolesterol: high-density lipoprotein (HDL) cholesterol, inowanzonzi "yakanaka" cholesterol, uye yakaderera-density lipoprotein (LDL) cholesterol, inowanzonzi "yakaipa" cholesterol.
HDL cholesterol inoonekwa se "yakanaka" nekuti inobatsira kubvisa yakawandisa LDL cholesterol kubva muropa uye kuitakura ichidzokera kuchiropa, uko inogona kuputswa uye kubviswa kubva mumuviri. LDL cholesterol, kune rumwe rutivi, inogona kuungana mutsinga, kuumba plaque, kuvhara tsinga uye kuderedza kuyerera kweropa. Izvi zvinowedzera njodzi yechirwere chemoyo, sitiroko, uye mamwe matambudziko emwoyo.
High blood cholesterol mazinga ndiwo ane ngozi huru yehosha yemwoyo, iyo inonyanya kukonzera rufu pasi rose. Zvinhu zvakawanda zvinogona kukonzera cholesterol yakakwira, kusanganisira chikafu chisina hutano, kushaikwa kwekuita basa remuviri, kuputa, kufutisa, uye mamwe mamiriro ekurapa, akadai seshuga uye hypothyroidism.
Kuti uone mazinga ako echolesterol, kuongororwa ropa kunonzi lipid profile kana lipid panel kunowanzoitwa. Muedzo uyu unoyera cholesterol yako yese, LDL cholesterol, HDL cholesterol, uye triglycerides (imwe mhando yemafuta muropa rako).
Kune marudzi maviri makuru echolesterol: LDL neHDL
LDL cholesterol: LDL cholesterol inomirira yakaderera-density lipoprotein uye inozivikanwa se "yakaipa" cholesterol. Izvi zvinodaro nekuti zvinogona kutungamira mukuvakwa kweplaque, musanganiswa wemafuta, cholesterol uye calcium inogona kuvhara tsinga uye kukanganisa kubuda kweropa. Kana kubuda kweropa kwakavharwa, unogona kuva nechirwere chemoyo kana sitiroko.
HDL cholesterol: HDL cholesterol inomirira high-density lipoprotein. Inonzi "yakanaka" cholesterol nekuti HDL inodzivirira moyo. Basa reHDL nderekutakura chikamu cheLDL cholesterol kubva pamwoyo kuenda kuchiropa, uko chinogona kubudiswa kubva mumuviri.
1. Zvinhu zvekudya
Kudya kwedu kunoita basa rakakosha pakuona mazinga echolesterol. Zvokudya zvakakwirira mumafuta akazara uye trans mafuta zvinogona kukonzera kuwedzera kwepasi-density lipoprotein (LDL) cholesterol, inowanzonzi "yakaipa" cholesterol. Kudya nyama tsvuku yakawandisa, zvigadzirwa zvemukaka zvine mafuta akawanda, zvokudya zvakakangwa, zvokudya zvakagayiwa, uye makeke zvinogona kutungamirira kuLDL cholesterol yakawanda, iyo inogona kuvhara tsinga uye kukanganisa kufamba kweropa.
2. Mararamiro ekugara
Kushaikwa kwekuita basa remuviri ndechimwe chinhu chinokosha muhuwandu hwecholesterol. Kugara uchirovedza muviri kunobatsira kuwedzera high-density lipoprotein (HDL) cholesterol, inowanzonzi "yakanaka" cholesterol, iyo inoita basa rinokosha mukutakura cholesterol yakawandisa kubva muropa ichienda kuchiropa kuti igadzirwe. Pasina kushanda kwakakwana kwemuviri, chiyero pakati peLDL neHDL cholesterol inogona kuvhiringidzwa, zvichiita kuti cholesterol iwedzere.
3. Kufutisa nekurema
Kufutisa kana kufutisa kwakabatana zvakanyanya nehuwandu hwecholesterol. Kunyanya kuwandisa, kunyanya kutenderedza dumbu, kunowedzera LDL cholesterol uye triglyceride mazinga uchidzikisa HDL cholesterol. Kufutisa kunokanganisa kugona kwemuviri kunyatsoita metabolize uye kubvisa cholesterol kubva muropa, zvichitungamira mukuunganidzwa kwecholesterol uye kukura kweatherosclerosis.
4. Genetic factors
Vamwe vanhu vane tsika yekuzvarwa yekuve nepamusoro cholesterol mazinga nekuda kweiyo genetic kusagadzikana senge mhuri hypercholesterolemia. Mamiriro aya anovhiringa kugona kwemuviri kubvisa yakawandisa LDL cholesterol kubva muropa, zvichiita kuti cholesterol irambe ichikwira. Genetic factor inongova chikamu chiduku chezviitiko zvecholesterol yakakwira, asi hazvifanirwe kufuratirwa pakuongorora njodzi yemunhu.
5. Kusvuta nekunwa
Kusvuta uye kunwa doro zvakanyanya zvinogona kukanganisa cholesterol. Kusvuta kunoderedza HDL cholesterol, zvichiita kuti isanyanya kushanda pakubvisa LDL cholesterol muropa. Izvo zvinokuvadzawo mbiru yetsinga dzako, zvichiita kuti zvive nyore kuti cholesterol ipinde uye kuumba plaque. Kune rumwe rutivi, kunwisa kunogona kukwidza mwero ye triglycerides, rudzi rwemafuta ari muropa ayo akabatanidzwa necholesterol yakakwirira.
1. Marwadzo echipfuva kana angina: Chimwe chezviratidzo zvakakosha zveholesterol yakakwirira kurwadziwa kwechipfuva kana angina. Kana plaque yaungana mutsinga, inogona kutadzisa kuyerera kweropa kusvika pamhasuru yemwoyo, zvichikonzera kurwadziwa muchipfuva kana kusagadzikana. Marwadzo aya anogona kupenya mumaoko, pamapfudzi, mutsipa, shaya, kana musana uye anowanzo kukonzerwa nekushanda nesimba kana kushushikana mupfungwa. Kana ukaona zviratidzo zvakadaro, unofanira kutsvaka rubatsiro kuna chiremba nokukurumidza.
2. Kuneta kwakanyanyisa uye kushaya simba: Kunzwa wakaneta nguva dzose kana kuti kupera simba pasina chikonzero chiri pachena kungava chiratidzo chisingaoneki checholesterol yakakwira. Kana tsinga dzichinge dzakavharwa neplaque buildup, inogona kudzora kuyerera kweropa kumuviri, zvichikonzera kuneta uye kupera simba. Zviratidzo izvi zvinowanzosaonekwa kana kuti zvinokonzerwa nehupenyu hwakabatikana kana kushaya hope. Zvisinei, zvakakosha kubhadhara zviratidzo izvi, sezvo zvingaratidza zvinetso zvehutano, kusanganisira high cholesterol.
3. Kupfupika Kwekufema: Kana ukaona uchingotadza kufema nguva dzose, kunyange paunenge uchiita zvishoma kana kuti wakazorora, zvingava chikonzero chokufunganya. Plaque buildup mutsinga inogona kukanganisa kutenderera kweropa mumapapu, zvichiita kuti zviome kufema. Ichi chiratidzo pane dzimwe nguva chinotungamira mukusaziva sedambudziko rekufema pane kuve nehukama nehigh cholesterol.
4. High blood pressure: High blood pressure, kana kuti high blood pressure, inowanzobatanidzwa nehuwandu hwecholesterol. Plaque buildup mutsinga haingodzivise kuyerera kweropa, asi inowedzerawo kushushikana pamoyo, zvichikonzera kukwira kweropa. Nepo kukwira kweropa kunogona kuve nezvikonzero zvakawanda, mukana weiyo cholesterol yakakwira sechinhu chiri pasi unofanirwa kutariswa.
5.Muzviitiko zvisingawanzoitiki, vanhu vane cholesterol yakakwira vanogona kukura yakapfava, yerori cholesterol deposits inonzi xanthomas paganda ravo. Aya madhipoziti anoonekwa zvakanyanya pameso uye akatenderedza maziso sezvigamba zvakati sandara, yeyero. Kunyangwe zvisingarwadze, kuvepo kwavo kunofanirwa kuzivisa vanhu nezve mukana weiyo inogona kunge yakakwira cholesterol mazinga.
Kuchengetedza hutano hwakanaka hwecholesterol hunokosha kune hutano hwakakwana, sezvo mazinga echolesterol akakwirira anogona kutungamirira kune ngozi yekuwedzera kwechirwere chemoyo uye mamwe matambudziko emwoyo. Ndichiri kutora mararamiro ane hutano, kusanganisira kugara uchirovedza muviri uye kudya kwakaringana, ndiyo hwaro hwekudzora cholesterol, zvimwe zvekudya zvinowedzera zvinogona kupawo kukurudzira kwakakosha.
1. Omega-3 fatty acids
Omega-3 fatty acids, inowanzowanikwa muhove dzine mafuta dzakadai sesaumoni, mackerel, uye sardines, inozivikanwa nokuda kwehutano hwavo hwakawanda. Kubatanidza aya mafuta acids mukudya kwako kuburikidza nekuwedzera kana kudya hove kunogona kubatsira kuderedza triglyceride mazinga uye kuwedzera HDL (yakanaka) cholesterol mazinga. Omega-3 fatty acids inewo anti-inflammatory properties iyo inobatsira kudzivirira kuumbwa kweplaque mutsinga, zvichiwedzera kubatsira kuvandudza hutano hwemwoyo.
2. Garlic
Garlic yagara ichizivikanwa nekuda kwehutano hwayo hwakawanda, kusanganisira kugona kwayo kuderedza cholesterol. Allicin, iyo inoshanda mugariki, yakaratidzwa kuderedza cholesterol kugadzirwa muchiropa uye inodzivisa oxidation yeLDL cholesterol. Kuwedzera garlic yakabikwa kana yakabikwa pakudya kwako kana kutora garlic yekuwedzera inogona kuvandudza cholesterol yako, zvichiita kuti ive nyore uye inokwanisika kuwedzera kune yako cholesterol management plan.
OEA imorekuru rinongoitika mumuviri wedu rinoita serenji rekusaina kune akasiyana maitiro emuviri. Inoita basa rakakosha mukudzora simba rekuenzanisa, kudya, uye lipid metabolism. OEA inonyanya kugadzirwa mumatumbo edu madiki, asi inogona kuwanikwawo mune dzimwe nhengo nematishu.
OEA inogona kudzora kugona kwecholesterol metabolism. Zvidzidzo zvakawanda zvakaratidza kuti OEA inogona kukanganisa mazinga echolesterol nekukanganisa maumbirwo ayo, kutakura, uye kunyura mumuviri. Zvidzidzo mumhando dzemhuka zvakaratidza kuti kutungamira kweOEA kunoderedza cholesterol mazinga, kunyanya LDL (low-density lipoprotein) cholesterol, iyo "yakaipa" cholesterol.
OEA inoita izvi nekumisikidza dzimwe nyukireya receptors muura, kusanganisira PPAR-alpha (peroxisome proliferator-activated receptor alpha). Apo PPAR-alpha inoshandiswa, inokurudzira kuparara kwemafuta acids, nokudaro kuderedza kugadzirwa kwecholesterol, kunyanya muchiropa. Uye zvakare, OEA inogona kuwedzera kubuda kwecholesterol mumuviri, ichiwedzera kushandisa kwayo cholesterol-kudzikisa mhedzisiro.
Mukuwedzera, OEA inovandudza insulin senitivity uye inogadzirisa glucose metabolism, izvo zviri zviviri zvinhu zvakakosha pakuchengetedza hutano hwakanaka hwecholesterol. Nekugadzirisa aya ma metabolic maitiro, OEA inosimudzira zvisina kunanga lipid mbiri uye inoderedza njodzi yematambudziko ane chekuita necholesterol.
Cholesterol chinhu chine mafuta chinogadzirwa nemiviri yedu uye chinowanikwawo mune zvimwe zvekudya. Inobata basa rakakosha mumabasa emuviri sekugadzirwa kwemahomoni uye maseru membranes.
Tsvagiridzo inoratidza kuti PEA inogona kurambidza kugadzirwa kwecholesterol mumasero echiropa. Nekuita izvi, zvinogona kubatsira kuderedza huwandu hwecholesterol mazinga uye kuderedza njodzi yechirwere chemoyo. Iyo inogona kuita cholesterol-kudzikisa mhedzisiro yePEA inofungidzirwa kuve nekuda kwekugona kwayo kumisa mamwe ma receptors anodzora cholesterol metabolism.
Uyezve, PEA yakawanikwa iine anti-inflammatory properties. Kuzvimba kunoita basa rakakosha mukukura kweatherosclerosis, chirwere umo cholesterol plaque inoungana mutsinga, zvichikonzera kuderera kwekuyerera kweropa uye kuwedzera njodzi yechirwere chemoyo. Nekudzikisa kuzvimba, PEA inogona kubatsira kuchengetedza tsinga dzine hutano uye kudzivirira cholesterol kuvaka.
Mubvunzo: Ko mishonga yechisikigo kana ma supplements anonyatso kudzikisa cholesterol?
A: Mimwe mishonga yechisikigo uye yekuwedzera inogona kuve neinogonesa cholesterol-kudzikisa mhedzisiro, asi kushanda kwayo kunosiyana. Zvinokurudzirwa kuonana nenyanzvi yezvehutano usati watanga chero mishonga yechisikigo kana ma supplements kuti uve nechokwadi chekuchengetedza kwavo uye kushanda.
Mubvunzo: Zvinotora nguva yakareba sei kuti uone mhedzisiro kubva kumararamiro ekuchinja kudzikisa cholesterol zvakasikwa?
A: Nguva yekuona mhedzisiro kubva kumararamiro ekuchinja inosiyana pamunhu nemunhu. Kazhinji, kuvandudzwa kwakakosha mumazinga echolesterol kunogona kucherechedzwa mukati memwedzi mitatu kusvika ku6 yekuita shanduko yemararamiro ane hutano.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa. Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi. Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa. Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Nov-27-2023
