Kuchengetedza huwandu hwecholesterol hwakanaka kwakakosha pahutano hwemwoyo uye hutano hwese. Huwandu hwecholesterol hwakakwira hunogona kukonzera matambudziko akasiyana-siyana ehutano, kusanganisira chirwere chemwoyo nestroke. Kunyange hazvo mishonga ichigona kunyorerwa kudzora cholesterol, shanduko dziri nyore dzemararamiro dzinogonawo kuita basa rakakosha mukuderedza cholesterol nenzira yechisikigo. Kudya chikafu chine hutano, kuita maekisesaizi emuviri nguva dzose, kudzora kushushikana, kurara zvakakwana, uye kujoina chirongwa chekuwedzera chekudya zvese matanho akakosha mukuchengetedza huwandu hwecholesterol hwakanaka. Nekuita shanduko diki idzi kumaitiro ako ezuva nezuva, unogona kuvandudza hutano hwemoyo wako uye kuchengetedza hutano hwako hwese.
Cholesterol chinhu chine mafuta akawanda chinowanikwa mumasero ese emuviri wedu. Chinhu chakakosha chinodiwa kugadzira mahormone, vhitamini D, nezvimwe zvinobatsira kugaya chikafu. Kunyangwe cholesterol ichidikanwa kuti miviri yedu ishande zvakanaka, huwandu hwakawanda hwecholesterol hunogona kukuvadza hutano hwedu.
Miviri yedu inoburitsa cholesterol muchiropa nemumatumbu, uye tinodyawo cholesterol kuburikidza nezvimwe zvekudya, zvakaita senyama, huku, uye zvigadzirwa zvemukaka zvine mafuta akawanda. Kune mhando mbiri dzecholesterol: high-density lipoprotein (HDL) cholesterol, inowanzonzi "yakanaka" cholesterol, uye low-density lipoprotein (LDL) cholesterol, inowanzonzi "yakaipa".
Cholesterol yeHDL inoonekwa se "yakanaka" nekuti inobatsira kubvisa cholesterol yeLDL yakawandisa kubva muropa uye kuidzosera kuchiropa, uko inogona kuputswa nekubviswa mumuviri. Cholesterol yeLDL, kune rumwe rutivi, inogona kuungana mutsinga, ichiumba plaque, ichivhara tsinga uye ichideredza kuyerera kweropa. Izvi zvinowedzera njodzi yechirwere chemwoyo, sitiroko, nezvimwe zvinetso zvemwoyo.
Kuwanda kwemafuta eropa muropa ndicho chinhu chikuru chinokonzera chirwere chemwoyo, icho chiri chikonzero chikuru cherufu pasi rose. Zvinhu zvakawanda zvinogona kukonzera mafuta eropa akawanda, zvinosanganisira kudya kusina kunaka, kushaya maekisesaizi emuviri, kusvuta, kufuta, uye zvimwe zvirwere, zvakaita sechirwere cheshuga uye hypothyroidism.
Kuti uone huwandu hwecholesterol yako, kuongororwa kweropa kunonzi lipid profile kana lipid panel kunowanzoitwa. Kuongororwa uku kunoyera huwandu hwecholesterol yako yese, LDL cholesterol, HDL cholesterol, uye triglycerides (rumwe rudzi rwemafuta ari muropa rako).
Kune mhando mbiri huru dzecholesterol: LDL neHDL
Cholesterol yeLDL: Cholesterol yeLDL inomiririra lipoprotein yakaderera uye inozivikanwa se "cholesterol yakaipa". Izvi zvinokonzerwa nekuti inogona kutungamira mukuunganidzwa kweplaque, musanganiswa wemafuta, cholesterol necalcium zvinogona kuvhara tsinga dzeropa uye kukanganisa kufamba kweropa. Kana kufamba kweropa kwavharika, unogona kuva nechirwere chemwoyo kana sitiroko.
Cholesterol yeHDL: Cholesterol yeHDL inomiririra high-density lipoprotein. Inonzi "yakanaka" cholesterol nekuti HDL inodzivirira moyo. Basa reHDL nderekutakura chikamu cheLDL cholesterol kubva pamoyo kuenda kuchiropa, uko chinogona kuburitswa mumuviri.
1. Zvinhu zvinoumba chikafu
Kudya kwedu kunoita basa guru pakuona huwandu hwecholesterol. Zvikafu zvine mafuta akawandisa uye mafuta e trans zvinogona kukonzera kuwedzera kwe low-density lipoprotein (LDL) cholesterol, inowanzonzi "cholesterol yakaipa". Kudya nyama tsvuku yakawandisa, zvigadzirwa zvemukaka zvine mafuta akawanda, chikafu chakakangwa, zvekudya zvakagadziriswa, uye makeke zvinogona kukonzera kuunganidzwa kweLDL cholesterol, izvo zvinogona kuvhara tsinga dzeropa uye kukanganisa kufamba kweropa.
2. Mararamiro ekugara pasi
Kusaita maekisesaizi emuviri chimwe chinhu chikuru chinokonzera kuwanda kwemafuta emuviri. Kurovedza muviri nguva dzose kunobatsira kuwedzera cholesterol ine huwandu hwakanyanya hwemafuta emuviri (HDL), inowanzonzi cholesterol "yakanaka", iyo inoita basa guru mukutakura cholesterol yakawandisa kubva muropa kuenda kuchiropa kuti igadziriswe. Pasina maekisesaizi akakwana emuviri, chiyero chiri pakati peLDL neHDL cholesterol chinogona kukanganiswa, zvichiita kuti huwandu hwemafuta emuviri hukwire.
3. Kufuta zvakanyanya uye kuwedzera uremu
Kufuta zvakanyanya kana kuti kufuta zvakanyanya zvine chekuita nehuwandu hwakawanda hwecholesterol. Kufuta zvakanyanya, kunyanya pedyo nedumbu, kunowedzera huwandu hweLDL cholesterol netriglyceride ukuwo kuchideredza HDL cholesterol. Kufuta zvakanyanya kunokanganisa kugona kwemuviri kugaya zvakanaka uye kubvisa cholesterol muropa, zvichikonzera kuunganidzwa kwecholesterol uye kukura kwe atherosclerosis.
4. Zvinhu zvinokonzerwa nemajini
Vamwe vanhu vane katsika kekuva necholesterol yakakwira nekuda kwezvirwere zvemajini zvakaita semhuri hypercholesterolemia. Izvi zvinokanganisa kugona kwemuviri kubvisa cholesterol yakawandisa muropa, zvichikonzera cholesterol yakakwira nguva dzose. Zvinhu zvemajini zvinongokonzera chikamu chidiki chezviitiko zvecholesterol yakakwira, asi hazvifanirwe kufuratirwa pakuongorora zvinhu zvinokonzera njodzi yemunhu.
5. Kusvuta nekunwa doro
Kusvuta uye kunwa doro zvakanyanya zvinogona kukanganisa huwandu hwecholesterol. Kusvuta kunoderedza HDL cholesterol, zvichiita kuti isashande zvakanaka pakubvisa cholesterol yeLDL muropa. Zvinokuvadzawo tsinga dzeropa, zvichiita kuti zvive nyore kuti cholesterol ipinde muropa uye igadzire plaque. Kune rumwe rutivi, kunwa doro zvakanyanya kunogona kukwidza huwandu hwe triglycerides, rudzi rwemafuta muropa rwakabatana necholesterol yakakwira.
1. Kurwadziwa pachipfuva kana angina: Chimwe chezviratidzo zvikuru zvecholesterol yakakwira kurwadziwa pachipfuva kana angina. Kana plaque ikawanda mutsinga dzeropa, inogona kudzikamisa kufamba kweropa kuenda kutsandanyama yemoyo, zvichikonzera kurwadziwa pachipfuva kana kusagadzikana. Kurwadziwa uku kunogona kubuda mumaoko, pamafudzi, mumutsipa, pashaya, kana kumusana uye kazhinji kunokonzerwa nekushanda nesimba kana kushushikana mupfungwa. Kana ukaona zviratidzo zvakadaro, unofanira kutsvaga rubatsiro rwechiremba nekukasika.
2. Kuneta kwakanyanya uye kushaya simba: Kunzwa kuneta nguva dzose kana kushaya simba pasina chikonzero chakajeka kungave chiratidzo che cholesterol yakakwira. Kana tsinga dzeropa dzikavharika ne plaque yakaungana, zvinogona kudzikamisa kufamba kweropa mumuviri, zvichikonzera kuneta uye kushaya simba. Zviratidzo izvi zvinogona kusaonekwa kana kuti zvinokonzerwa nehupenyu hwakabatikana kana kushaya hope. Zvisinei, zvakakosha kutarisisa zviratidzo izvi, sezvo zvinogona kuratidza matambudziko ehutano, kusanganisira cholesterol yakakwira.
3. Kushaya Mweya: Kana ukagara uchishaya mweya, kunyangwe panguva yekushanda zvishoma kana kuzorora, zvinogona kukonzera kunetseka. Kuungana kweplaque mutsinga dzeropa kunogona kukanganisa kutenderera kweropa mumapapu, zvichiita kuti zviome kufema. Chiratidzo ichi dzimwe nguva chinoita kuti chirwere chisanyatsoonekwa sedambudziko rekufema kwete kuti chine chekuita necholesterol yakakwira.
4. Kukwira kweropa: Kukwira kweropa, kana kuti kukwira kweropa, kunowanzobatanidzwa nekuwedzera kwecholesterol. Kuungana kweplaque mutsinga dzeropa hakungodziviriri kufamba kweropa chete, asi kunoisawo kunetseka kwakanyanya pamoyo, zvichiita kuti kukwira kweropa kukwire. Kunyange hazvo kukwira kweropa kuchigona kukonzera zvakawanda, mukana wekuti cholesterol yakakwira ive chimwe chezvinhu zviri kukonzera izvi unofanira kufungwa nezvawo.
5. Muzviitiko zvisingawanzoitiki, vanhu vane cholesterol yakakwira vanogona kuwana cholesterol yakapfava, yero inonzi xanthomas paganda ravo. Iyi cholesterol inoonekwa zvakanyanya pamusoro pemaziso uye yakakomberedza maziso semavanga akati sandara, eyero. Kunyangwe isingarwadzi, kuvapo kwayo kunofanira kunyevera vanhu nezve mukana wekuwedzera cholesterol.
Kuchengetedza huwandu hwakanaka hwecholesterol mumuviri kwakakosha pahutano hwese, sezvo huwandu hwakawanda hwecholesterol mumuviri huchigona kukonzera njodzi yakakura yezvirwere zvemwoyo nezvimwe zvinetso zvemwoyo. Kunyange zvazvo kutora mararamiro ane hutano, kusanganisira kurovedza muviri nguva dzose uye kudya zvine mwero, kuri hwaro hwekudzora cholesterol mumuviri, zvimwe zvekudya zvinovaka muviri zvinogonawo kubatsira zvikuru.
1. Omega-3 fatty acids
Omega-3 fatty acids, inowanikwa muhove dzine mafuta akadai sesalmon, mackerel, uye sardines, inozivikanwa nekuda kwekubatsira kwayo kwakawanda pahutano. Kuisa aya mafuta acids mukudya kwako kuburikidza nekuwedzera zvekudya kana kudya hove kunogona kubatsira kuderedza huwandu hwe triglyceride uye kuwedzera huwandu hweHDL (yakanaka) cholesterol. Omega-3 fatty acids inewo hunhu hwekudzivirira kuzvimba hunobatsira kudzivirira kuumbwa kweplaque mutsinga, zvichibatsirawo kuvandudza hutano hwemwoyo.
2. Garlic
Garlic yagara ichizivikanwa nekuda kwekubatsira kwayo pahutano, kusanganisira kugona kwayo kuderedza cholesterol. Allicin, chinhu chinoshanda chiri mugariki, chakaratidzwa kuti chinoderedza kugadzirwa kwecholesterol muchiropa uye chinodzivirira oxidation yeLDL cholesterol. Kuwedzera gariki mbishi kana yakabikwa mukudya kwako kana kutora garlic extract supplement kunogona kuvandudza cholesterol yako, zvichiita kuti ive nyore uye inodhura zvishoma kuchirongwa chako chekugadzirisa cholesterol.
OEA imorekuru inongoitika mumuviri wedu inoshanda semorekuru inoratidza mashandiro akasiyana-siyana emuviri. Inoita basa rakakosha mukudzora kuenzana kwesimba, kuda kudya, uye metabolism yemafuta. OEA inonyanya kugadzirwa muura hwedu hudiki, asi inogonawo kuwanikwa mune dzimwe nhengo nematishu.
OEA inogona kudzora kugona kwekushandiswa kwecholesterol mumuviri. Ongororo dzakawanda dzakaratidza kuti OEA inogona kukanganisa huwandu hwecholesterol mumuviri nekuchinja kugadzirwa kwayo, kutakurwa kwayo, uye kunyudzwa kwayo mumuviri. Ongororo dzakaitwa mumhuka dzakaratidza kuti kushandiswa kweOEA kunoderedza huwandu hwecholesterol mumuviri, kunyanya LDL (low-density lipoprotein) cholesterol, iyo "yakaipa" cholesterol.
OEA inoita izvi nekushandisa mamwe manuclear receptors mudumbu, kusanganisira PPAR-alpha (peroxisome proliferator-activated receptor alpha). Kana PPAR-alpha ikashandiswa, inokurudzira kuputsika kwemafuta acids, nokudaro ichideredza kugadzirwa kwecholesterol, kunyanya muchiropa. Pamusoro pezvo, OEA inogona kuwedzera kuburitswa kwecholesterol mumuviri, ichiwedzera kushandisa simba rayo rekuderedza cholesterol.
Pamusoro pezvo, OEA inovandudza kunzwa kwe insulin uye inodzora glucose metabolism, zvese zviri zvinhu zvakakosha mukuchengetedza huwandu hwakanaka hwe cholesterol. Nekudzora maitiro aya e metabolic, OEA nenzira isina kunanga inokurudzira hutano hwemafuta uye inoderedza njodzi yezvinetso zvine chekuita ne cholesterol.
Cholesterol chinhu chine mafuta chinogadzirwa nemiviri yedu uye chinowanikwawo mune zvimwe zvekudya. Chinoita basa rakakosha mumabasa emuviri akadai sekugadzirwa kwemahormone uye masero.
Tsvagiridzo inoratidza kuti PEA inogona kudzivirira kugadzirwa kwecholesterol mumasero echiropa. Nekuita izvi, inogona kubatsira kudzikisa huwandu hwecholesterol mumuviri uye kuderedza njodzi yezvirwere zvemwoyo. Zvinofungidzirwa kuti PEA inogona kuderedza cholesterol nekuda kwekugona kwayo kumutsa mamwe ma receptors anodzora metabolism yecholesterol.
Pamusoro pezvo, PEA yakawanikwa iine simba rekudzivirira kuzvimba. Kuzvimba kunoita basa guru mukukura kwe atherosclerosis, chirwere umo cholesterol plaque inoungana mutsinga, zvichikonzera kuderera kweropa uye kuwedzera njodzi yechirwere chemwoyo. Nekuderedza kuzvimba, PEA inogona kubatsira kuchengetedza tsinga dzakagwinya uye kudzivirira kuunganidzwa kwecholesterol.
Mubvunzo: Mishonga yechisikigo kana zvekudya zvinovaka muviri zvinoderedza cholesterol zvinobudirira here?
A: Mimwe mishonga yechisikigo inogona kunge iine mhedzisiro inogona kuderedza cholesterol, asi kushanda kwayo kunosiyana. Zvinokurudzirwa kubvunza nyanzvi yehutano usati watanga mishonga yechisikigo kana mishonga yekuwedzera kuti uve nechokwadi chekuti yakachengeteka uye inoshanda.
Mubvunzo: Zvinotora nguva yakareba sei kuti munhu awane mhedzisiro kubva pakuchinja mararamiro ake kusvika pakuderedza cholesterol mumuviri?
A: Nguva yekuona mhedzisiro kubva mukuchinja mararamiro inosiyana kubva kumunhu kusvika kumunhu. Kazhinji, kuvandudzika kukuru mumazinga echolesterol kunogona kuonekwa mukati memwedzi mitatu kusvika mitanhatu yekuchinja mararamiro ane hutano nguva dzose.
Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Mbudzi-27-2023
