Zvakanakira Cholesterol uye Maitiro Ekuwedzera Matanho eHDL

Zvemukati

• Kana cholesterol yakakwira chiri chinhu chakanaka
• 1. Kugara uchirovedza muviri
• 2. Hapana kusvuta
• 3. Sarudza chikafu chine hutano
• 4. Inwa zvine mwero
• 5. Taura nachiremba wako
• Yakanakisa cholesterol mazinga
• Ko cholesterol inogona sei kuva yakanaka?
  

Mhedziso yecholesterol

Nokukurumidza kana kuti gare gare, chiremba wako angangotaura newe nezve ako cholesterol mazinga. Asi haisi cholesterol yese inogadzirwa yakaenzana. Vanachiremba vanonetsekana zvakanyanya nezve yakakwira mwero yakaderera-density lipoproteins (LDL), kana iyo "yakaipa" cholesterol, nekuti inowedzera njodzi yako yekurwadziwa kwemoyo.

Muviri wako unoburitsa cholesterol yese yeLDL yaunoda, asi vamwe vanhu vanogadzirirwa kuti vagadzire kupfuura zvavanoda. Sezvaunokura, cholesterol yako inokwira.

Zvimwe zvinowedzera LDL cholesterol zvinosanganisira kudya chikafu chakawandisa mumafuta akazara uye chikafu chakagadziriswa, kuve wakanyanya kufuta, uye kuita mashoma ekurovedza muviri.

Ipo uine yakaderera LDL cholesterol yakanaka, muviri unoda imwe cholesterol kuti ushande nemazvo.

Kana cholesterol yakakwira chiri chinhu chakanaka

Kune rimwe divi, kana iwe uine mazinga akakwirira epamusoro-density lipoproteins (HDL) - iyo "yakanaka" cholesterol - inogona kupa kumwe kudzivirirwa kubva kuchirwere chemoyo.

HDL cholesterol inobatsira kubvisa muviri wakashata cholesterol uye nekuichengeta kubva kuunganidze pane linings yetsinga dzako. Cholesterol buildup inogona kutungamira kuzviitiko zvakakomba zvehutano zvakadai sekurwadziwa kwemoyo kana sitiroko.

Kuva neHDL cholesterol yakaderera hakuite kunge kunokonzeresa matambudziko. Asi hunhu hwakakosha kucherechedza kana uchitsvaga vanhu vanogona kunge vaine hupenyu hwese husina hutano.

Kurudziro yesarudzo dzakagwinya dzinosanganisira:

1. Kugara uchirovedza muviri

Kuwana maminetsi makumi matatu ekurovedza muviri - iyo inomutsa moyo wako - kashanu pasvondo inogona kusimudzira yako HDL cholesterol uye kudzikisa LDL yako uye triglycerides. Uku kunogona kufamba, kumhanya, kushambira, kuchovha bhasikoro, rollerblading, kana chero chinokodzera fancy yako.

2. Hapana kusvuta

Sezvo kana iwe uchida chimwe chikonzero chekusiya, kusvuta kunoderedza HDL cholesterol. Lower HDL mune vanosvuta inosiya tsinga dzeropa dzakavhurika zvakanyanya kukuvara. Izvi zvinogona kuita kuti zvive nyore kune vanoputa kuvandudza chirwere chemwoyo.

Kurega izvozvi kunogona kuwedzera cholesterol yako yakanaka, kudzikisa LDL yako uye triglycerides, pamwe nekupa iyo yakawanda yehumwe hutano-hushamwari mabhenefiti.

3. Sarudza chikafu chine hutano

IAmerican Heart Association inokurudzira kudya kune michero yakasiyana-siyana, miriwo, zviyo zvakakwana, nzungu, bhinzi, uye mapuroteni akaonda sosi, huku, uye hove. Kudya kwako kunofanirwa kuve kushomeka munyu, shuga, mafuta akazara, mafuta echinjana, uye nyama tsvuku.

Kusarudza mafuta ane hutano senge monounsaturated uye polyunsaturated mafuta, seaya anowanikwa mumafuta emuorivhi uye avocado, anogona kubatsira kuvandudza yako HDL cholesterol. Omega-3 fatty acids inobatsirawo kune hutano hwemwoyo.

4. Inwa zvine mwero

Parizvino, iyo American Heart Association haina kukurudzira kunwa doro kune hutano hwemwoyo nekuda kwenjodzi dzine chekuita nekunwisa doro. Zvisinei, kunwa doro zvine mwero - chinwiwa chimwe chete kana kushoma pazuva pazuva revakadzi uye zvinwiwa zviviri kana mashoma pazuva kuvarume - zvinogona kukwidza cholesterol yeHDL padiki.

5. Taura nachiremba wako

Taura nachiremba wako nezve mukana wekuwedzera yako cholesterol kurapa neNiacin, fibrate, kana omega-3 fatty acids.

Yakanakisa cholesterol mazinga

Ongororo yeropa yakapusa inogona kutonga matatu akakosha mazinga muropa rako. Izvi zvinozivikanwa seyako lipid chimiro. Hutano cholesterol yemazinga akabatana nenjodzi yakaderera yechirwere chemwoyo.

Kuderedza njodzi yehosha yemoyo ikozvino ndiyo inonyanya kukoshesa kurapwa kwecholesterol pane kuwana imwe nhamba. Mamwe mazano anogona kusanganisira:

• Kuderedza LDL cholesterol. Matanho anopfuura mamirigiramu zana nedhisilita (mg / dL) anoonekwa seanengozi.
• Kuvandudza cholesterol yeHDL. Inenge 60 mg / dL inoonekwa sedziviriro, asi isingasvike makumi mana mg / dL ndiyo njodzi yechirwere chemoyo.
• Kuderedza cholesterol yakazara. Asingasviki 200 mg / dL inowanzo kurudzirwa.
• Kuderedza triglycerides. Isingasviki zana nemakumi mashanu inoonekwa seyakajairika renji.

Pakazara, nzira yakanakisa yekutungamira mararamiro ane hutano pamoyo ndeyekutarisa pane shanduko dzinosanganisira matanho ekurarama zvine hutano. Aya mazano anosanganisira kugara uchiita zvekuita muviri, moyo kudya zvine hutano, uye kwete kuputa.

Iyo yepazasi HDL nhanho chiratidzo chekuti pane nzvimbo yekuvandudza kana zvasvika pakuita sarudzo dzemoyo-hutano.

Ko cholesterol inogona sei kuva yakanaka?

1. Dzimwe HDL cholesterol inodzika pasi kurova kwemoyo uye sitiroko njodzi. Dzimwe HDL dzinoshandawo se antioxidant. Izvi zvinobatsira kuti LDL isarwiswe nemahara radicals, izvo zvinogona kuita kuti LDL inyanye kukuvadza.