Ziva izvo zvakanaka cholesterol

Zvemukati

• Nzira yekuwedzera cholesterol yakanaka

Iyo cholesterol yakanaka iHDL, saka zvinokurudzirwa kuti ive muropa ine hunhu mukuru kudarika 40 mg / dl kuona hutano hwakanaka, hwevarume nevakadzi. Kuve neyakaderera yakanaka cholesterol mwero kwakangoshata sekuva neyakaipisisa yakaipa cholesterol mwero, sezvo paine kuwanda kwakanyanya mumikana yekuvandudza zvirwere zvemoyo zvakaita sekurwadziwa kwemoyo.

Naizvozvo, pese pacho bvunzo yeropa painoratidza kuti cholesterol yakanaka yakadzikira, chikafu chinofanirwa kuchinjaniswa nekudya akawanda akanaka mafuta sosi chikafu kuti chiwedzere huwandu hwayo. Iko hakuna kukosha kwepamusoro kweHDL, uye iyo yepamusoro iri nani.

Nzira yekuwedzera cholesterol yakanaka

Avo vane yakanaka yakaderera cholesterol mwero vanofanirwa kutevera chikafu chakaderera mushuga nemafuta, uye voita kurovedza muviri, mukati memiganhu yavo. Kuwedzera mwero weHDL mumuviri zvinokurudzirwa kudya chikafu chakadai se:

• Mafuta omuorivhi; oiri yemiriwo yakaita canola, sunflower, chibage kana sesame;
• Maamondi; avocado; nzungu;
• Peas; tofu chizi; hupfu hwe soya uye mukaka we soy.

Idzi zvekudya manyuko akanaka emafuta akanaka, ayo anobatsira mukuchengetedza hutano, asi hazvina kukwana kungo wedzera HDL, zvinodikanwawo kudzikisa LDL uye nekudaro haufanire kudya chikafu chakafuma mumafuta akashata senge tudyo, chikafu chakakangwa, zvinwiwa uye chikafu chekutenga. Mukuwedzera, kupisa mafuta akawandisa uye kudzikisa LDL cholesterol, iwe unodawo kurovedza muviri nguva dzose.

Chiitwa chemuviri chinofanirwa kuitirwa panzvimbo yekurovedza muviri kana kukiriniki yePhysotherapy nekuti vanhu vane cholesterol yakawanda vanoda kutungamirwa zvakanyanya kudzikisa njodzi yenjodzi yemoyo panguva yekurovedza muviri. Naizvozvo, kana munhu achida kutanga kufamba, anofanirwa kugara achiuya nekambani kwete kufamba munguva dzinopisa dzezuva, munzvimbo dzine tsvina yakawanda uye kwete kweanopfuura maminitsi makumi matatu. Iyo yakanaka ndeye kutanga zvishoma nezvishoma kuti muviri ugone kuchinjika.

Dzidza zvese nezve cholesterol mune inotevera vhidhiyo: