Musoro: Maitiro Ekuderedza Cholesterol Yakakwira Zvisikwa
ziviso
Cholesterol chinhu chakaita sewakisi chakakosha pakushanda kwemuviri, asi huwandu hwayo hwakawanda muropa hunogona kuwedzera njodzi yechirwere chemwoyo nestroke. Kunyange zvazvo mishonga iripo yekurapa cholesterol yakakwira, vazhinji vanosarudza nzira dzechisikigo dzekuderedza huwandu hwecholesterol. Nerombo rakanaka, shanduko mukudya uye mararamiro zvinogona kuita mutsauko mukuru. Chinyorwa chino chinoongorora nzira dzechisikigo dzinoshanda dzekuderedza cholesterol yakakwira uye kuvandudza hutano hwese.
1. Kunzwisisa Cholesterol
Cholesterol yakakamurwa muzvikamu zviviri zvikuru: Low-Density Lipoprotein (LDL) uye High-Density Lipoprotein (HDL). LDL, inowanzonzi "cholesterol yakaipa," inogona kukonzera kuunganidzwa kweplaque mutsinga dzeropa, izvo zvinowedzera njodzi yechirwere chemwoyo. HDL, kana kuti "cholesterol yakanaka," inobatsira kubvisa cholesterol yeLDL muropa. Chinangwa ndechekuchengetedza LDL yakaderera ukuwo HDL ichichengetedza HDL iri padanho rakanaka.
2. Tora Kudya Kune Utano Hwemwoyo
Kudya kunotamba basa guru mukutarisira huwandu hwecholesterol. Heano mamwe mashanduko chaiwo ekudya anogona kukanganisa zvakanyanya huwandu hwecholesterol:
a. Wedzera Kudya kweFiber Inonyungudika
Fiber inonyunguduka inosunga cholesterol mumuviri uye inobatsira kuibvisa mumuviri. Zvikafu zvakapfuma mufiber inonyunguduka zvinosanganisira oats, bhari, bhinzi, lentils, michero (maapuro, maranjisi, mapeya), nemiriwo (makarotsi, Brussels sprouts).
b. Sarudza Mafuta Ane Utano
Tsiva mafuta akazara uye e-trans nemafuta asina mafuta ane hutano. Mafuta akazara anowanikwa munyama tsvuku, zvigadzirwa zvemukaka zvine mafuta akazara, uye muzvikafu zvakakangwa. Sarudza chikafu chakapfuma mumafuta asina mafuta akawanda, akadai semaavocado, nzungu, mbeu, nehove dzine mafuta (salmon, mackerel, sardines).
c. Isa Plant Sterols neStanols
Ma sterols emiti ne stanols anobatsira kudzivirira kunyudzwa kwe cholesterol muura. Anowanikwa muzvikafu zvakasimbiswa zvakaita semargarine spreads, muto weorenji, uye zvinwiwa zveyogati, pamwe chete nezviyo zvese, michero, miriwo, nenzungu.
d. Deredza Cholesterol muZvikafu
Kunyange hazvo kukanganisa kwecholesterol muropa kungave kusina kukosha sezvaifungidzirwa kare, zvichiri kuchenjera kuderedza kudya kune cholesterol yakawanda senyama yemuviri, hove dzegungwa, uye zvigadzirwa zvemukaka zvine mafuta akawanda.
e. Kuwedzera Omega-3 Fatty Acids
Omega-3 fatty acids inoderedza cholesterol yeLDL uye triglycerides ukuwo ichisimudzira huwandu hweHDL. Mbeu dzeflax, mbeu dzechia, walnuts, nehove dzine mafuta ndiwo manyuko akanaka eomega-3s.
3. Ramba Uchishingaira Mumuviri
Kurovedza muviri nguva dzose kwakakosha kuti cholesterol irambe iine hutano. Kurovedza muviri kunobatsira kuwedzera cholesterol yeHDL uye kuderedza cholesterol yeLDL netriglycerides. Chinangwa chekurovedza muviri kwe aerobic kwemaminitsi zana nemakumi mashanu kana maminetsi makumi manomwe nemashanu ekurovedza muviri nesimba pasvondo. Mabasa akadai sekufamba nekukurumidza, kutasva bhasikoro, kushambira, uye kutamba isarudzo dzakanaka kwazvo.
4. Chengetedza Utano Hwakanaka
Kutakura huremu hwakawandisa kunogona kukanganisa huwandu hwecholesterol mumuviri. Kuderedza huremu hwemuviri kunyangwe chikamu chidiki checholesterol mumuviri kunogona kuvandudza huwandu hwecholesterol mumuviri. Tarisa pakugadzira hurongwa hwekuderedza huremu hunogara huripo hunosanganisira kudya kwakaringana uye kurovedza muviri nguva dzose.
5. Dzivisa Kusvuta
Kusvuta kunokanganisa cholesterol zvakanyanya. Kunoderedza cholesterol yeHDL uye kunokuvadza mitsipa yeropa, zvichikonzera kuunganidzwa kwemafuta akawanda. Kurega kusvuta kunogona kuvandudza cholesterol yeHDL uye hutano hwemwoyo. Tsvaga rubatsiro rwenyanzvi kana kupinda muchirongwa chekurega kusvuta kana zvichidikanwa.
6. Kuderedza Kunwa Doro
Kunwa doro zvine mwero kwave kuchibatanidzwa nekuwedzera kweHDL cholesterol. Zvisinei, kunwa doro zvakanyanya kunogona kukonzera BP yakakwira, kutadza kushanda kwemoyo, uye sitiroko. Deredza kunwa doro kusvika pakusapfuura chinwiwa chimwe chete pazuva kuvakadzi uye kunwa zviviri pazuva kuvarume.
7. Manage Stress
Kushushikana kwenguva refu kunogona kukonzera tsika dzisina kunaka dzekudya, kusaita maekisesaizi, uye kuwedzera kwemafuta emuviri. Shandisa nzira dzekugadzirisa kushushikana dzakadai sekufungisisa, kufema zvakadzika, yoga, kana kuita zvinhu zvinokuvaraidza kuti uderedze kushushikana uye kusimudzira hutano hwepfungwa.
8. Funga nezvezvinhu zvinovaka muviri
Zvimwe zvekudya zvechisikigo zvinogona kubatsira kuderedza cholesterol. Gara uchibvunza chiremba usati watanga chero chimwe chikafu chitsva, kunyanya kana uine matambudziko ehutano kana kuti uri kutora mishonga.
a. Mupunga weMbiriso Tsvuku
Mupunga wembiriso tsvuku une mishonga inogona kubatsira kuderedza cholesterol yeLDL. Zvisinei, unofanira kushandiswa nokungwarira nekuda kwemigumisiro inogona kuitika uye kusiyana kwemhando yechigadzirwa.
b. Husk yePsyllium
Psyllium husk rudzi rwefiber inonyungudika inogona kubatsira kuderedza cholesterol kana ikatorwa sekuwedzera.
c. Mafuta ehove
Mafuta ehove, ane mafuta akawanda eomega-3, anogona kubatsira kuderedza triglycerides uye kuvandudza hutano hwemwoyo.
d. Zvimiti zveSterols neStanols
Mishonga ine sterols dzemiti ne stanols inogona kubatsira zvakanyanya mukuderedza kunyudzwa kwecholesterol mudumbu.
9. Wedzera Kudya kweAntioxidant
Maantioxidant anodzivirira masero kubva mukukuvadzwa kwe oxidative uye anogona kubatsira kuderedza mazinga eLDL cholesterol. Michero, miriwo, nzungu, nembeu zvakapfuma mu antioxidants dzakadai sevhitamini C na E, polyphenols, uye flavonoids. Chokoreti yakasviba netii yegirini zvakare manyuko akanaka e antioxidants.
10. Gara uine mvura yakakwana mumuviri uye deredza kudya shuga
Kunwa mvura yakakwana kunotsigira mashandiro emuviri pamwe nehutano hwese. Pamusoro pezvo, kuderedza kudya shuga kunobatsira kudzivirira kuwedzera huremu uye kuderedza triglycerides. Sarudza mvura, tii dzemiti, uye deredza kunwa zvinwiwa zvine shuga uye zvekudya zvine chekudya.
mhedziso
Kuderedza cholesterol yakakwira nenzira yechisikigo kunosanganisira kusanganisa shanduko dzekudya, kurovedza muviri nguva dzose, kuchengetedza huremu hwakanaka, uye kushandisa mararamiro ane hutano. Kunyange zvazvo nzira dzechisikigo dzichigona kushanda zvakanyanya, zvakakosha kutarisa huwandu hwecholesterol nguva dzose uye kubvunza chiremba kuti uve nechokwadi chekuti nzira yako yakagadzirwa nemunhu wega uye yakachengeteka. Kuita shanduko idzi hakungobatsiri chete huwandu hwecholesterol asiwo kunovandudza hutano hwemoyo nekugara zvakanaka.
