Pane cholesterol mune Hove here?

Zvemukati

• Hove dzine cholesterol here?
• Kunzwisisa cholesterol
• Kudya uye cholesterol mazinga
• Zvakanaka here kudya hove kana uchiona cholesterol yako?
• Hove dzinofananidzwa sei?
• Ndinofanira kudya hove yakawanda sei?
• Kutora

Zvakanaka, saka cholesterol yakaipa uye kudya hove kwakanaka, handiti? Asi mira - haina imwe hove ine cholesterol? Uye ko cholesterol haina kukunakira here? Ngatiedzei kugadzirisa izvi.

Hove dzine cholesterol here?

Kutanga, mhinduro ndihungu - hove dzese dzine imwe cholesterol. Asi usarega izvozvo zvichikutyisidzira iwe. Mhando dzakasiyana dzezvikafu zvegungwa zvine huwandu hwakasiyana hwecholesterol, uye mazhinji ane mafuta anogona chaizvo kukubatsira kubata ako cholesterol mwero.

Asi tisati tapinda muhove dzipi dzine mafuta, ngatitaurei zvishoma nezve cholesterol.

Kunzwisisa cholesterol

Cholesterol chinhu chine mafuta chinogadzirwa nechiropa chako uye chiripo mumasero ako ese. Inobatsira iwe kugadzirisa vhitamini D, kuputsa chikafu, uye kugadzira mahormone.

Kune maviri akakosha marudzi eecholesterol: low-density lipoprotein (LDL), kana "yakaipa" cholesterol, uye yakakwira-density lipoprotein (HDL), kana "yakanaka" cholesterol. Iwe haudi akakwira mazinga eLDL cholesterol nekuti anogona kuunganidzwa mumidziyo yako yeropa, kuvhara ropa kuyerera, uye kukonzeresa kugwamba kweropa. Aya matambudziko anogona kukonzeresa kumatambudziko akakomba sekurwadziwa nemoyo kana sitiroko.

Zvisinei, huwandu hweHIVL cholesterol hwakanaka, sezvo HDL cholesterol inobatsira kutakura LDL cholesterol kubva mumariti ako.

Sangano reNational Institutes of Health rakambokurudzira zvinotevera cholesterol zvine hutano mazinga:

• Yakazara cholesterol: asingasviki mazana maviri emamirigiramu padhisita (mg / dL)
• LDL cholesterol ("yakaipa"): asingasviki 100 mg / dL
• HDL cholesterol ("yakanaka"): 60 mg / dL kana yakakwira

Aya marongedzo akagadziridzwa mu2013 muUnited States, uye iyo LDL cholesterol chinangwa chakabviswa nekuda kwehusina kukwana humbowo. European Union ichiri kushandisa zvinangwa zveLDL.

Kudya uye cholesterol mazinga

Zvokudya zvaunodya zvinokanganisa cholesterol yako, sezvinoita kuwanda kwaunoita, genetics, uye huremu hwako. Chero chikafu chine cholesterol chinowedzera imwe cholesterol muropa rako, asi honzeri dzekudya dzakaguta uye mafuta anotapira. Aya mafuta anowedzera ako maLDL mazinga uye anoderedza ako HDL mazinga. IAmerican Heart Association inoratidza kushandisa pasi pe7 muzana yemakoriyori ako kubva kumafuta akazara uye asingasviki muzana muzana kubva kumafuta anotapira.

Mafuta eMonounsaturated uye polyunsaturated, kune rumwe rutivi, anoonekwa semafuta "ane hutano". Ivo vanowedzera kune ako akazara magiramu emafuta asi haakonzere chero kuwedzera mune LDL cholesterol mazinga.

Zvakanaka here kudya hove kana uchiona cholesterol yako?

Kana shanduko yekudya iri chikamu chehurongwa hwako hwese kudzikisa yako LDL cholesterol mazinga, hove ndiyo yakanaka sarudzo. Nepo hove dzese dziine imwe cholesterol, zhinji dzakakwira mu omega-3 fatty acids. Aya ndiwo mafuta ekudya akakosha ayo anogona chaizvo kukubatsira iwe kuchengetedza hutano hwakanaka hwecholesterol nekudzikisa ako triglyceride mazinga. Ivo vanogona zvakare kubatsira kuwedzera ako HDL mazinga.

Muviri wako haugone kugadzira yakakosha omega-3 fatty acids, saka unofanirwa kuatora kubva kuchikafu chaunodya. Omega-3s akakosha kune akasiyana emuviri uye ehuropi mabasa uye anotofungidzirwa kukanganisa manzwiro uye kurwadziwa. Salmon, trout, uye tuna, pamwe nemarnuts uye flaxseed, ese akanaka masosi e omega-3 fatty acids.

Uye zvakare, hove zhinji dzakaderera mune dzakaguta uye dzinotapisa mafuta, uye mazhinji haana mafuta ekufambisa zvachose.

Zvese izvo zvataurwa, iwe unogona kunge uchinetseka nezve shrimp, iyo ine 161 mg yecholesterol mu3-ounce inoshumira. Kana iwe uine cholesterol yakawanda, chiremba wako anogona kukuraira kuti udzivise shrimp. Kana zvirizvo, iwe unofanirwa kutevedzera zvakataurwa nachiremba wako. Asi ramba uchifunga kuti kutsvagurudza kwakaratidza kuti kuwedzera kwehuwandu hweHDL kubva pakudya shrimp kunogona kukunda njodzi kubva mukuwedzera kwemazinga eLDL. Dzidza zvakawanda nezvazvo mune chino chinyorwa pane shrimp, cholesterol, uye hutano hwemwoyo.

Hove dzinofananidzwa sei?

Pazasi pane dzimwe hove dzekufunga kusanganisira mukudya kwako. Chikamu chega chega chiri ma3 ounces, uye ese eanofungidzira mashoma-mafuta gadziriro, senge kufuta kana kunya. Kudzika-kwese hove dzako kwaizowedzera mafuta uye cholesterol. Kana iwe ukaisa hove, shandisa mafuta ari mashoma mumafuta akazara, akadai seavocado oiri.

Ndinofanira kudya hove yakawanda sei?

IAmerican Heart Association inokurudzira kuti vanhu vadye hove kanokwana kaviri pasvondo. Ivo vanonongedzera 3.5-ounce inoshumirwa, zvirinani zvehove dzakakwira mu omega-3 fatty acids salmon, herring, kana trout.

Pane kumwe kunetseka pamusoro pevakadzi vane nhumbu vanowana yakawandisa mercury kubva kuhove dzavanodya. Vakadzi vane nhumbu vanofanirwa kudzora kudyiwa kwetuna kusvika pa6-ounce inoshanda katatu pamwedzi, uye kudzikamisa cod kune matanhatu servings pamwedzi, sekureva kweNational Resources Defense Council.

Kutora

Hove dzese dzine cholesterol, asi dzinogona kuve chikamu chekudya kunovaka moyo. Sezvineiwo, kune zvakare humbowo hunoratidza kuti, kusanganisa hove, inobatsira kugadzirisa njodzi yechirwere chisingaperi. Kuti uwane chikafu chakanakisa chaungadya kuti ubatsire kugadzirisa hutano hwako uye cholesterol, kusanganisira hove, taura nachiremba wako. Vanogona kupa nhungamiro, kana ivo vanogona kukuendesa iwe kune akanyoreswa dietitian, uyo anogona kugadzira dhayeti chirongwa chako chete.