Kunetseka Kunokanganisa Cholesterol Yako Here?

Zvemukati

• Njodzi zvinhu zvecholesterol yakakwira
• Kushungurudzika uye cholesterol chinongedzo
• Kurapa uye kudzivirira
• Kutsungirira kushungurudzika
• Rovedza muviri
• Kudya zvine hutano
• Mishonga uye dzimwe nzira dzekuwedzera
• Tora woenda nazvo
• Kurapa uye Kugadzirisa Yakakwira Cholesterol
• Mubvunzo:
• A:

Mhedziso

Cholesterol yakakwira inogona kuwedzera mukana wako wekurwadziwa nemoyo uye sitiroko. Kushungurudzika kunogona kuzviita futi. Imwe tsvagiridzo inoratidza chinokwanisika chinongedzo pakati pekunetseka uye cholesterol.

Cholesterol chinhu chine mafuta chinowanikwa mune zvimwe zvekudya uye zvakare zvinogadzirwa nemuviri wako. Iyo cholesterol yemukati mechikafu haina kukosha seyakachinjika mafuta uye akazara mafuta muzvikafu zvedu. Aya mafuta ndiwo anogona kukonzera kuti muviri uwedzere cholesterol.

Kune zvinonzi "zvakanaka" (HDL) uye "zvakaipa" (LDL) cholesterols. Mazinga ako akakodzera ndeaya:

• LDL cholesterol: isingasviki 100 mg / dL
• HDL cholesterol: inopfuura 60 mg / dL
• yakazara cholesterol: isingasviki 200 mg / dL

Kana cholesterol yakaipa yakanyanya kukwirira, inogona kuvaka mukati medu arteries. Izvi zvinokanganisa kuyerera kweropa kuenda kuuropi uye nemoyo wako, izvo zvinogona kukonzera sitiroko kana kurwiswa nemoyo.

Njodzi zvinhu zvecholesterol yakakwira

Njodzi zvinhu zvecholesterol yakakura zvinosanganisira:

• nhoroondo yemhuri yeakakwira cholesterol, matambudziko emoyo, kana sitiroko
• kufutisa
• chirwere cheshuga
• kusvuta fodya

Iwe unogona kuve panjodzi yekukwira cholesterol nekuti une mhuri nhoroondo yayo, kana iwe unogona kuve uine nhoroondo yemhuri yezvinetso zvemoyo kana kurohwa. Maitiro ehupenyu anogona zvakare kuve nemhedzisiro yakakura pamazinga ako echolesterol. Kufutisa, kunotsanangurwa semuviri mashoma index (BMI) makumi matatu kana kupfuura, kunokuisa panjodzi yekukwira cholesterol. Chirwere cheshuga chinogona kukuvadza mukati medu tsinga uye kubvumira cholesterol kuvaka. Kusvuta fodya kunogona kuita zvakafanana.

Kana iwe uine makore makumi maviri ekuberekwa kana kupfuura, uye usina kuve nechinetso chemwoyo, iyo American Heart Association inokurudzira kuti iwe uve necholesterol yako yaongororwa makore mana kusvika matanhatu ese. Kana iwe watove nechirwere chemwoyo, uine nhoroondo yemhuri yezvinetso zvemwoyo, kana uine cholesterol yakawanda, bvunza chiremba wako kuti kangani iwe unofanirwa kuve necholesterol bvunzo.

Kushungurudzika uye cholesterol chinongedzo

Pane humbowo hunogombedzera hwekuti yako nhanho yekushushikana inogona kukonzera kuwedzera kwecholesterol isina kunanga zvisina kunangana. Semuenzaniso, kumwe kuongorora kwakaratidza kuti kushushikana kune hukama nekuva nehutano husina kutsarukana, huremu hwemuviri, uye chikafu chisina hutano, zvese izvi zvinozivikanwa nenjodzi yekukwira cholesterol. Izvi zvakawanikwa zviri zvechokwadi kunyanya muvarume.

Chimwe chidzidzo chakanangana nevanhu vanopfuura makumi mapfumbamwe vakaona kuti avo vanozviti vanozvinyanyisa pabasa vane mukana wakakura wekuonekwa kuti vane cholesterol yakawanda. Izvi zvinogona kuve nekuti muviri unoburitsa mahormone anonzi cortisol mukupindura kunetseka. Yakakwira mazinga ecortisol kubva mukushushikana kwenguva refu anogona kunge ari iwo maitiro ekuti kushushikana kunogona sei kuwedzera cholesterol. Adrenaline inogona zvakare kusunungurwa, uye aya mahormone anogona kukonzera "kurwa kana kubhururuka" mhinduro yekugadzirisa kushushikana. Iyi mhinduro inozokonzeresa triglycerides, iyo inogona kusimudzira "yakaipa" cholesterol.

Zvisinei nezvikonzero zvepanyama nei kushushikana kuchikanganisa cholesterol, ongororo dzakawanda dzinoratidza kuwirirana kwakanaka pakati pekunetseka kwakanyanya uye cholesterol yakawanda. Kunyange paine zvimwe zvinhu zvinokonzeresa kune yakakwira cholesterol, zvinoita sekunge kushushikana kunogona kuve imwe, futi.

Kurapa uye kudzivirira

Kutsungirira kushungurudzika

Sezvo paine kuwirirana pakati pekushushikana uye cholesterol, kudzivirira kusagadzikana kunogona kubatsira kudzivirira yakakwira cholesterol inokonzerwa nayo.

Yenguva refu-yekusingaperi kushushikana kuri kukuvadza hutano hwako uye cholesterol pane ipfupi, pfupi-yenguva pfupi nguva yekushushikana. Kuderedza kunetseka pamusoro penguva kunogona kubatsira kudzivirira matambudziko echolesterol. Kunyangwe kana iwe usingakwanise kucheka chero kunetseka kubva pahupenyu hwako, pane sarudzo dziripo kuti ubatsire kuzvibata.

Kutsungirira kushushikana, kungave kupfupi kana kuenderera, kunogona kuomera vanhu vazhinji. Kutsungirira kushushikana kunogona kuve nyore sekucheka mashoma mabasa kana kushandisa zvimwe. Therapy neyakadzidziswa psychologist inogona zvakare kupa matekinoroji matsva kubatsira varwere kubata kusagadzikana.

Rovedza muviri

Chimwe chezvinhu zvakanakisa chaungaite kune zvese kushushikana uye cholesterol ndiko kugara uchirovedza muviri. IAmerican Heart Association inokurudzira kufamba kwemaminitsi makumi matatu pazuva, asi zvakare vanonongedza kuti iwe unogona kuwana yakafanana nhanho yekurovedza muviri nekungochenesa imba yako!

Ehe, kuenda kunzvimbo yekurovedza muviri kunokurudzirwawo, asi usaise kumanikidza kwakanyanya pauri kuti upinde muchimiro cheOlimpiki nehusiku. Tanga nezvinangwa zvakapusa, kunyangwe kurovera pfupi, uye wedzera chiitiko pane nguva.

Ziva mhando yemhando yekurovedza muviri inokodzera hunhu hwako. Kana iwe uchikurudzirwa kuita zvakafanana kurovera pane yakajairwa nguva, namatira nepurogiramu. Kana iwe uchinetseka zviri nyore, zviedze pachako nezviitiko zvitsva.

Kudya zvine hutano

Iwe unogona zvakare kukanganisa zvakanyanya cholesterol yako mazinga nekudya zvakanyanya zvine hutano.

Tanga nekuderedza mafuta akaguta uye anotapira mumotokari yako yegirosari. Panzvimbo pezvinyama zvitsvuku uye zvakagadziriswa nyama yemasikati, sarudza mapuroteni anonamira sehuku isina hove nehove. Tsiva izere nemafuta zvigadzirwa zvemukaka nezvakaderera- kana nonfat vhezheni. Idya zviyo zvakawanda uye zvitsva, uye dzivisa nyore makabhohaidhiretsi (shuga uye chena upfu-hwakavakirwa chikafu).

Dzivisa kudya uye tarisa pane zvakapusa, zvinowedzera shanduko. Imwe ongororo yakaratidza kuti kudya uye kudya kwakadzikira zvakanyanya kwekoriori kwaive kwakabatana nekuwedzera kortisol yekugadzira, iyo inomutsa cholesterol yako.

Mishonga uye dzimwe nzira dzekuwedzera

Kana kudzikisira kushushikana hakuna kukwana zvakakwana cholesterol yakakwira, kune mishonga uye dzimwe nzira dzekugadzirisa dzaunogona kuyedza.

Iyi mishonga uye mishonga inosanganisira:

• statins
• niacin
• fibrates
• omega-3 mafuta acids

Kunyangwe uchishandisa mishonga yemishonga kana mamwe mawedzero, gara wabvunza chiremba wako usati waita chero shanduko kuchirongwa chako chekurapa. Kunyangwe kana zviri zvechisikigo, shanduko diki muhurongwa hwekurapa dzinogona kukanganisa mishonga kana zvinowedzera zvauri kutora kare.

Tora woenda nazvo

Pane kuwirirana pakati pekushushikana kwepamusoro uye cholesterol yakawanda, saka kunyangwe huwandu hwecholesterol hwakakura kana uchida kudzikisira, kuchengetedza yakaderera kusagadzikana kunogona kubatsira.

Kana kushushikana kuri kukanganisa hutano hwako hwese, bvunza chiremba wako. Vanogona kukuraira iwe pachirongwa chekurovedza muviri, chikafu chine hutano, uye mishonga kana zvichidikanwa. Ivo vanogona zvakare kukuendesa iwe kune murapi kuti udzidze kushungurudzika manejimendi maitiro, ayo anogona kubatsira zvakanyanya.

Kurapa uye Kugadzirisa Yakakwira Cholesterol

Mubvunzo:

Ndeupi muenzaniso weaitiro yekugadzirisa kushungurudzika?

A:

Kune akatiwandei maitiro ekugadzirisa kushungurudzika anogona kubatsira kana iwe uchinge uchinge uchinetseka. Changu chandinonyanya kufarira i'10 yechipiri yezororo. 'Izvi zvinoitwa mune inoshungurudza mamiriro kana iwe uchinzwa senge wave kuda' kurasikirwa nayo. 'Paunoona kuti uri kugumbuka, unongovhara maziso ako uye fungidzira iyo yakadzikama nzvimbo munyika yawakambove. Zvinogona kuve chinyararire chisvusvuro neshamwari kana mudiwa, kana ndangariro kubva kuzororo - chero kupi kwakanaka sekureba sekuzorora. Nemeso ako akavharwa uye pfungwa dzako dzakatarisana nenzvimbo yako yakadzikama, zvishoma nezvishoma fema kwemasekonzi mashanu, bata mweya wako kwekanguva, wobva waburitsa mweya pamusoro pemasekonzi mashanu anotevera. Ichi chiito chakareruka chinobatsira munguva inonetsa.