Nhungamiro yeKurarama nechirwere cheshuga uye High Cholesterol

Zvemukati

• Kurapa uye Kugadzirisa Yakakwira Cholesterol
• Chirwere cheshuga uye cholesterol yakawanda inowanzoitika pamwe chete
• 1. Tarisa nhamba dzako
• 2. Tevedzera zvakajairwa zvehutano mazano
• 3. Mushure mekudya, famba famba
• 4. Kufema zvishoma zvishoma kashanu pavhiki
• 5. Simudza zvinhu zvishoma zvinorema
• 6. Ronga kudya kunovaka muviri
• 7. Chenjerera hutano hwako hwese
• Kutora

Mhedziso

Kurapa uye Kugadzirisa Yakakwira Cholesterol

Kana iwe wakamboonekwa uine chirwere cheshuga, iwe unoziva kuti kudzora yako mashuga eropa kwakakosha. Kunyanya iwe uchigona kuchengeta aya mazinga pasi, iyo yakaderera njodzi yako yekukura yemwoyo chirwere uye mamwe matambudziko ehutano.

Kuva nechirwere cheshuga kunokuisa padanho repamusoro rekuwedzera cholesterol yakawanda. Sezvo iwe paunotarisa yako eshuga eropa nhamba, tarisa ako cholesterol nhamba nhamba zvakare.

Pano, isu tinotsanangura kuti nei aya maviri mamiriro achiwanzo kuratidza pamwechete, uye nemabatiro aungaite zvese zviri zviviri nenzira dzinoshanda dzehupenyu.

Chirwere cheshuga uye cholesterol yakawanda inowanzoitika pamwe chete

Kana iwe uine zvese chirwere cheshuga uye cholesterol yakawanda, hausi wega. IAmerican Heart Association (AHA) inotaura kuti chirwere cheshuga chinowanzo deredza HDL (yakanaka) cholesterol uye inomutsa triglycerides uye LDL (yakaipa) cholesterol mazinga. Zvese izvi zvinowedzera njodzi yehosha yemoyo uye sitiroko.

Seyeuchidzo:

• LDL cholesterol mwero pasi pemamirigiramu zana / deciliter (mg / dL) inoonekwa seyakanaka.
• 100-129 mg / dL iri padhuze nepakanaka.
• 130-159 mg / dL yakaganhurirwa muganho.

High cholesterol mazinga anogona kuva nengozi. Cholesterol rudzi rwemafuta anokwanisa kuvaka mukati medu tsinga. Nekufamba kwenguva, zvinogona kuomesa kuita dombo rakaomarara. Izvo zvinokuvadza tsinga, kuita kuti dziome uye dete uye dzichitadzisa kuyerera kweropa. Moyo unofanirwa kushanda zvakanyanya kupomba ropa, uye njodzi yekurwara nemoyo nesitiroko zvinokwira.

Vatsvagiri havana mhinduro dzese nazvino uye vanoramba vachirwisa kuti chirwere cheshuga uye cholesterol yakawanda zvakabatana sei. Mune kumwe kuongorora kwakaburitswa mukati, vakaona kuti shuga yeropa, insulin, uye cholesterol zvese zvinofambidzana pamwe mumuviri, uye zvinokanganiswa nemumwe. Ivo chete vaive vasina chokwadi chaizvo kuti sei.

Zvichakadaro, chakakosha ndechekuti iwe unoziva nezve musanganiswa pakati pezviviri. Kunyangwe iwe ukachengeta shuga yako yeropa iri pasi pesimba, yako LDL cholesterol mwero inogona kuramba ichikwira. Nekudaro, iwe unogona kudzora ese ari maviri mamiriro aya nemishonga uye yakanaka mararamiro maitiro.

Chinangwa chikuru ndechekuderedza njodzi yako yechirwere chemwoyo uye sitiroko. Kana iwe ukatevera aya matipi manomwe, unenge uchipa muviri wako izvo zvaunoda kuti ugare uine hutano uye uchishanda.

1. Tarisa nhamba dzako

Iwe unotoziva kuti zvakakosha kuti utarise mashuga eropa rako. Inguva yekutarisa yako cholesterol nhamba, zvakare. Sezvambotaurwa, LDL cholesterol mwero we100 kana pasi wakaringana. Tevedza rairo dzachiremba wako pakuchengeta mashuga eropa rako ari pasi pesimba.

Ive neshuwa yekutarisa kune dzimwe nhamba dzako panguva yegore rako rekushanya kwechiremba. Izvi zvinosanganisira triglycerides yako uye kuwanda kweropa mazinga. Ropa rehutano hwakanaka ndeye 120/80 mmHg. IAHA inoratidza kuti avo vane chirwere cheshuga vanopfura kweropa risingasviki 130/80 mmHg. Yese triglycerides inofanirwa kunge iri pasi pe200 mg / dL.

2. Tevedzera zvakajairwa zvehutano mazano

Kune mamwe maratidziro ehupenyu anozivikanwa anonyatso deredza njodzi yehutano hwemwoyo. Iwe unogona kunge uchiziva zvese izvi, asi ingova nechokwadi chekuti urikuita zvese zvaunogona kuti uvatevere.

• Regedza kuputa kana kuti usatanga kuputa.
• Tora mishonga yako yese sekurairwa.
• Chengetedza huremu hune hutano, kana kurasikirwa uremu kana uchida.

3. Mushure mekudya, famba famba

Semumwe munhu ane chirwere cheshuga, unotoziva kuti kurovedza muviri kwakakosha kuchengetedza huwandu hweshuga yeropa pasi pesimba.

Kuita maekisesaizi kwakakoshawo kugadzirisa cholesterol yakawanda. Inogona kubatsira kuwedzera mazinga eHDL cholesterol, ayo anodzivirira kubva kuchirwere chemoyo. Mune zvimwe zviitiko, inogona zvakare kudzikisa huwandu hweLDL cholesterol.

Zvichida kurovedza muviri kunonyanya kushanda kwaungaita kuti ubatsire kudzora huwandu hweshuga yeropa kutora kufamba mushure mekudya.

Chidzidzo chidiki cheNew Zealand chakaburitswa muDiabetologia chakazivisa kuti kuwedzera kweshuga yeropa "kwakanyanya" kunoshamisa apo vatori vechikamu vaifamba mushure mekudya kwemanheru. Vatori vechikamu vakasangana nekuderedzwa kweshuga muropa pane avo vaingofamba pese pavaida.

Kufamba kwakanaka kune yakakwira cholesterol, futi. Mune ongororo ya2013 yakaburitswa muArteriosclerosis, Thrombosis, uye Vascular Biology, vaongorori vakataura kuti kufamba kwakadzora cholesterol yakakwira ne7 muzana, asi kumhanya kwakadzora ne4.3 muzana.

4. Kufema zvishoma zvishoma kashanu pavhiki

Kunze kwekufamba mushure mekudya, zvakakoshawo kuita maekisesaizi eroobic kweinenge maminetsi makumi matatu zuva nezuva kashanu pasvondo.

Mune ongororo yegore ra2014 yakaburitswa mukati, vaongorori vakaona kuti kuita zvine mutsindo-kwakasimba maitiro eerobic kunogona kungoshanda senge masimba epamusoro-soro kana zvasvika pakukwirisa cholesterol.

Edza kubatanidza kufamba kwakasimba, kuchovha bhasikoro, kushambira, kana tenesi mune zvaunoita. Tora masitepisi, tasva bhasikoro rako kuenda kubasa, kana kuungana pamwe chete neshamwari yako kuti utambe mutambo.

Kuita maekisesaizi kunobatsirawo vanhu vane chirwere cheshuga.

Chidzidzo che2007 chakaburitswa chakataurwa kuti chakabatsira kudzikisa huwandu hweHbA1c muvatori vechikamu vane chirwere cheshuga chechipiri. Chimwe chidzidzo chakaburitswa mukati Chirwere cheshuga chakawana kuti kurovedza muviri kwakabatsira kudzikisa chiuno chakatenderedza uye mazinga eHbA1c.

5. Simudza zvinhu zvishoma zvinorema

Sezvo isu tinokwegura, isu tinowanzo kurasikirwa nemhasuru toni. Izvo hazvina kunaka kune hutano hwedu hwese, kana kune yedu yemoyo hutano. Iwe unogona kudzivisa shanduko iyi nekuwedzera imwe huremu kudzidziswa kune yako vhiki yehurongwa.

Vanotsvagurudza mune chirwere cheshuga Kuchengeta kwambotaurwa kwakataurwa kuti kuramba kudzidziswa, kana kudzidziswa uremu, yaive nzira inoshanda yekudzora cholesterol.

Mune ongororo ya2013 yakaburitswa mu, vaongorori vakaona kuti vanhu vaigara vaine chirongwa chekusimudza huremu vaive neHDL inoshanda zvakanyanya kupfuura avo vasina.

Kurera uremu kunobatsira kune avo vane chirwere cheshuga zvakare. Mune ongororo ya2013 yakaburitswa mu, vaongorori vakawana kuti kuramba kudzidziswa kwakabatsira vatori vechikamu kuvaka mhasuru. Yakagadzirisawo hutano hwesimba metabolic uye yakadzora metabolic njodzi njodzi kune avo vane chirwere cheshuga.

Kune hutano hwakazara, zviri nani kusanganisa kudzidziswa kwekudzivirira neyako kurovedza muviri. Vatsvaguriri vakashuma mune izvo vanhu vakabatanidza mhando mbiri dzekurovedza muviri vakavandudza shuga yavo yeropa. Avo vaingoita imwe chete kana imwe havana.

6. Ronga kudya kunovaka muviri

Iwe pamwe wave kutoita shanduko mukudya kwako kuti ubatsire kuchengetedza huwandu hweshuga yeropa yako pasi. Iwe uri kudzora huwandu hwe carbs iwe waunodya pakudya kwega kwega, kusarudza chikafu chakaderera pane iyo glycemic index, uye kudya zvidiki zvidiki zvakanyanya nguva zhinji.

Kana iwe zvakare uine cholesterol yakawanda, kudya uku kucharamba kuchikushandira iwe, uine zvishoma zvishoma zvigadziriso. Ramba uchiganhurira mafuta asina hutano senge iwo ari munyama tsvuku uye akazara nemafuta emukaka, uye sarudza mamwe mafuta anofarira moyo senge anowanikwa munyama dzakaonda, nzungu, hove, mafuta omuorivhi, avocado, uye mbeu yeflakisi.

Wobva wango wedzera imwe fiber kuchikafu chako. Fibha inogadziriswa ndiyo inonyanya kukosha. Zvinoenderana neMayo Clinic, inobatsira kudzikisa LDL cholesterol.

Mienzaniso yezvokudya zvine fiber yakasanganiswa inosanganisira oats, bran, michero, nyemba, lentiy, uye veggies.

7. Chenjerera hutano hwako hwese

Kunyangwe iwe ukangwarira nezve kudzora zvese shuga yako yeropa uye cholesterol yako yeropa, chirwere cheshuga chinogona kukanganisa zvimwe zvikamu zvemuviri nekufamba kwenguva. Izvi zvinoreva kuti zvakakosha kugara pamusoro pezvinhu zvese zvehutano hwako sezvaunoenda.

• Maziso ako. Ose akakwirisa cholesterol nechirwere cheshuga zvinogona kukanganisa hutano hwemaziso ako, saka ive shuwa kuona chiremba weziso gore rega rega kuti uongororwe.
• Tsoka dzako. Chirwere cheshuga chinogona kukanganisa tsinga dziri mutsoka dzako, dzichiita kuti dzisanyanye kunzwa. Tarisa tsoka dzako nguva dzose kuti uone chero mablister, maronda, kana kuzvimba, uye uve nechokwadi chekuti maronda apora sezvaanofanirwa kuita. Kana vakasadaro, bvunza nachiremba wako.
• Mazino ako. Pane humwe humbowo hwekuti chirwere cheshuga chinogona kuwedzera njodzi yekubata chingamu. Ona chiremba wemazino wako nguva dzose uye dzidzira kungwarira kutarisirwa pamuromo.
• Immune system yako. Sezvatinokwegura, immune system yedu inodzikira zvishoma nezvishoma. Dzimwe mamiriro akaita seshuga anogona kuutapudza zvakanyanya, saka zvakakosha kuti uwane majekiseni ako sezvaunenge uchida. Tora furuu yako kupfurwa gore rega, bvunza nezve shingles jekiseni mushure mekusvitsa makore makumi matanhatu, uye bvunza nezve pneumonia kupfura mushure mekusvitsa makore makumi matanhatu nemashanu. Izvo zvakare zvinokurudzira kuti utore chirwere chako chehepatitis B uchangobatwa chirwere cheshuga, sevanhu vane chirwere cheshuga chine huwandu hwakakwira hwehepatitis B.

Kutora

Chirwere cheshuga uye cholesterol yakawanda inowanzoitika pamwe chete, asi pane nzira dzekugadzirisa mamiriro ese ari maviri. Kuchengetedza mararamiro ane hutano uye kutarisa cholesterol yako kana uine chirwere cheshuga inzira dzakakosha dzekugadzirisa ese ari maviri mamiriro.