10 Mishonga Yekumba yeFatty Chiropa Zvirwere

Zvemukati

• Natural mishonga yekurapa mafuta chiropa chirwere
• 1. Deredza uremu hwakawandisa
• 2. Edza kudya kweMediterranean
• 3. Inwa kofi
• 4. Iva nesimba
• 5. Dzivisa chikafu chine shuga yakawedzerwa
• 6. Target yakakwira cholesterol
• 7. Edza omega-3 yekuwedzera
• 8. Dzivisa zvinozivikanwa zvinokanganisa chiropa
• 9. Bvunza chiremba wako nezve vitamini E zvinowedzera
• 10. Edza mishonga uye zvinowedzera
• Kurapwa
• Chinokosha

Chirwere chemafuta chiropa chiitiko chinokonzera mafuta kuvaka muchiropa nekufamba kwenguva.

Kune marudzi maviri eakakora chiropa chirwere: chidhakwa uye chisiri chidhakwa. Doro rine mafuta chiropa chirwere chinokonzerwa nekushandisa doro rinorema. Nonalcoholic fatty chiropa chirwere (NAFLD) haina hukama nekushandisa doro.

Kunyange hazvo chikonzero che NAFLD chisingazivikanwe, chinowanzoitika kune vanhu vane:

• kufutisa
• mhando 2 chirwere cheshuga
• cholesterol yakawanda
• BP

Ikozvino hapana mishonga iripo yekurapa NAFLD. Kudya uye mararamiro ehupenyu ndedzimwe dzenzira dzinoshanda dzekurapa mamiriro aya.

Saka, ndedzipi mhando dzekudya uye mararamiro ehupenyu dzinogona kubatsira nemamiriro aya? Verenga pamusoro kuti udzidze zvimwe.

Natural mishonga yekurapa mafuta chiropa chirwere

Kana iwe uine NAFLD, ramba uchifunga kuti hazvisi zvese zvekudya uye zvinowedzera zvine hutano kuchiropa chako. Zvakakosha kuti ukurukure chero marapirwo angaitwa neimwe nachiremba wako usati waedza.

1. Deredza uremu hwakawandisa

IAmerican Association yeChidzidzo cheRopa Zvirwere (AASLD) yegore ra2017 inoratidza kurasikirwa kwekurema sechikamu chakakosha chekuvandudza NAFLD kufambira mberi uye zviratidzo.

Mutungamiri anokurudzira kuti vanhu vane NAFLD varasikirwe pakati pe3 ne5 muzana yehuremu hwemuviri wavo kuti vaderedze kuwanda kwemafuta muchiropa.

Inotaura zvakare kuti kurasikirwa pakati pe7 ne10 muzana yehuremu hwemuviri kunogona kugadzirisa zvimwe zviratidzo zveNAFLD, senge kuzvimba, fibrosis, uye vanga

Nzira yakanakisa yekudzora uremu uye kuichengeta ndeye kutora matanho madiki kune chako chinangwa nekufamba kwenguva. Kutsanya uye kudya kwakanyanya kazhinji hakugone, uye kunogona kuomarara pachiropa chako.

Usati watanga chero chirongwa chekudzora uremu, zvakakosha kuti utaure nemupi wako wezvehutano kuti uone kana zvakakunakira iwe. Nyanzvi yezvokudya inogona kugadzira chirongwa chekudya kuti ikubatsire kusvika kune yako huremu hwekurasikirwa uye kuita sarudzo dzinovaka chikafu.

2. Edza kudya kweMediterranean

Tsvagiridzo kubva ku2017 inoratidza kuti chikafu cheMediterranean chinogona kubatsira kudzikisa mafuta echiropa, kunyangwe pasina kuonda.

Kudya kweMediterranean kunobatsirawo kubata mamiriro anowanzo kuve ne NAFLD, kusanganisira yakakwira cholesterol, kuwedzerwa kweropa, uye mhando 2 chirwere cheshuga.

Ichi chirongwa chekudya chinotarisa pane zvakasiyana siyana zvezvirimwa-zvakavakirwa zvekudya, zvinosanganisira michero mitsva nemiriwo nemaguru, pamwe nemafuta ane hutano. Heano mhedziso pfupi yezvikafu zvekutarisa pazviri:

• Zvibereko nemiriwo. Vavarira kudya zvakasiyana-siyana: Edza mabriji, maapuro, maranjisi, mabhanana, madate, maonde, mavise, mashizha ane mashizha, broccoli, mhiripiri, mbatatisi, karoti, squash, magaka, eggplant, uye madomasi.
• Mbesa. Edza kusanganisa bhinzi, pizi, nyemba, nyemba, uye nyemba mukudya kwako.
• Mafuta ane hutano. Shandisa maoiri ane hutano, senge mamwe maorivhi emhandara. Nutsu, mbeu, makotapeya, uye maorivhi zvinewo huwandu hwakawanda hwemafuta ane hutano.
• Hove uye nyama dzakaonda. Sarudza hove kaviri pavhiki. Mazai nehuku dzakaonda, sehuku isina ganda uye turkey, zvakanaka mukuenzanisa.
• Mbeu dzese. Tora zviyo zvisina kugadziridzwa uye zviyo, zvakaita sechingwa chegorosi rose, mupunga wakasviba, oats ese, couscous, yakazara-gorosi pasita, kana quinoa.

3. Inwa kofi

Sekureva, kofi inopa huwandu hwenzvimbo dzekudzivirira dzechiropa. Kunyanya, inokurudzira kugadzirwa kwemakemikari echiropa anotendwa kurwisa kuzvimba.

Tsvagurudzo imwechete yakataura kuti pakati pevanhu vane NAFLD, kugara uchinwa kofi kunoderedza kukanganisa kwese kwechiropa.

Vavarira kunwa maviri kana matatu makapu ekofi pazuva kudzikisa njodzi yechiropa chirwere. Kofi nhema ndiyo sarudzo yakanakisa, sezvo isina mafuta akawedzerwa kana shuga.

4. Iva nesimba

Zvinoenderana nekutsvaga kubva muna2017, NAFLD inowanzo kuve nehupenyu hwekugara. Uye zvakare, kusaita basa kunozivikanwa kupa kune mamwe mamiriro ane hukama neAFF, kusanganisira chirwere chemoyo, mhando 2 chirwere cheshuga, uye kufutisa.

Zvakakosha kuti urambe uchishanda kana uine NAFLD. Zvinoenderana neiyo, chinangwa chakanaka chekupfura ndecheinosvika maminetsi zana nemakumi mashanu ehuremu hwakasimba hwekurovedza muviri pasvondo.

Ndiko kutenderera maminetsi makumi matatu, mazuva mashanu pasvondo. Haufanire hako kutamba mutambo kana kutomboenda kujimu kuti uwane maekisesaizi akakwana. Unogona kutora kukurumidza kufamba kwemaminetsi makumi matatu, mazuva mashanu pavhiki.

Kana, kana iwe ukamanikidzwa kwenguva, iwe unogona kutombozvipaza kuita maviri anokasira-maminetsi gumi nemashanu kufamba, kaviri pazuva, mazuva mashanu pasvondo.

Kutanga kurovedza muviri, edza kubatanidza kuita zvine mwero zvemuviri mukuita kwako kwezuva nezuva. Famba uchienda kuchitoro, famba imbwa, tamba nevana vako, kana kutora masitepisi pane erevheta pese paunogona.

Iwo iwo mazano anokurudzirawo kudzikisa iyo nguva yenguva yaunoshandisa kugara mukati mezuva.

5. Dzivisa chikafu chine shuga yakawedzerwa

Dhayeti shuga senge fructose uye sucrose zvakabatanidzwa mukuvandudzwa kweNAFLD. Tsvagiridzo kubva ku2017 inotsanangura kuti aya mashuga anobatsira sei pakuvaka mafuta muchiropa.

Vakuru vanokanganisa vanosanganisira zvitoro-zvakatengwa uye zvekutengesa zvinotengeswa, senge:

• zvakabikwa, semakeke, makuki, madonati, mafekeji, uye mapai
• chihwitsi
• aizi kirimu
• zviyo zvine shuga
• zvinwiwa
• zvinwiwa zvemitambo
• simba zvinwiwa
• zvigadzirwa zvinotapira zvemukaka, semafuta ane yoguri

Kuti uone kana chikafu chakapakirwa chine shuga yakawedzerwa, verenga zvinongedzo zvinyorwa pane chigadzirwa chigadzirwa. Mazwi anopera muna "ose," anosanganisira sucrose, fructose, uye maltose, shuga.

Mamwe mashuga anowanzo kuwedzerwa kune zvigadzirwa zvekudya anosanganisira:

• nzimbe shuga
• high-fructose chibage sirasi
• chibage chinotapira
• michero muto concentrate
• uchi
• manyuchi
• manyuchi

Imwe nzira yekuudza kuti shuga yakawanda sei muchinhu chekudya ndeyekuverenga izvo zvinovaka muviri uye kutarisa huwandu hwemagiramu eshuga ari mukushandira kwechinhu icho - chepasi, chiri nani.

6. Target yakakwira cholesterol

Maererano ne, NAFLD inoita kuti zvive zvakaoma kuti muviri wako utore cholesterol wega. Izvi zvinogona kukuvadza NAFLD uye kuwedzera njodzi yako yechirwere chemwoyo.

Edza kudzikamisa kudya kwako kwemamwe marudzi emafuta kuti ubatsire kudzora cholesterol yako uye kubata NAFLD. Mafuta ekudzivirira anosanganisira:

• Mafuta akaguta. Izvi zvinowanikwa munyama nemafuta emukaka akazara-mafuta.
• Trans mafuta. Mafuta eTrans anowanzo kuwanikwa muzvinhu zvakagadzirwa zvakabikwa, zvinokanganisa, uye chikafu chakakangwa.

Mazhinji ehupenyu hweshanduko akanyorwa pamusoro - kusanganisira kurasikirwa uremu, kugara uchishingairira, uye kutora chikafu cheMediterranean - zvinogona zvakare kukubatsira iwe kugadzirisa cholesterol yako. Chiremba wako anogona zvakare kuraira mishonga yeakakwira cholesterol.

7. Edza omega-3 yekuwedzera

Dzimwe mhando dzemafuta dzinogona kubatsira kuhutano hwako. Omega-3 fatty acids ndeye polyunsaturated mafuta anowanikwa mune zvekudya senge hove ine oiri uye mamwe nzungu nembeu. Ivo vanozivikanwa kuve nerubatsiro rwehutano hwemwoyo, uye vanokurudzirwa kune vanhu vane NAFLD.

Ongororo ya2016 yezvidzidzo inoratidza kuti kutora omega-3 yekuwedzera kunogona kudzora mafuta echiropa uye nekuvandudza cholesterol mazinga.

Muongororo, ezuva nezuva omega-3 doses yakatarwa kubva pamakumi masere nemakumi matatu kusvika mazana mapfumbamwe emamirigiramu. Taura nachiremba wako nezvehuwandu hwaunofanira kutora.

8. Dzivisa zvinozivikanwa zvinokanganisa chiropa

Zvimwe zvinhu zvinogona kuisa kushushikana kwakanyanya pachiropa chako. Zvimwe zvezvinhu izvi zvinosanganisira doro, mishonga yekutengesa, uye mamwe mavitamini uye zvinowedzera.

Maererano ne, zviri nani kudzivirira doro zvachose kana uine NAFLD. Kunyange zvazvo kunwa doro zvine mwero kungave nekumwe kubatsirwa pakati pevanhu vane hutano, hazvisi pachena kana mabhenefiti aya anoshandawo kune vanhu vane NAFLD.

Uye zvakare, taura nachiremba kana wemushonga usati watora chero e-the-counter mishonga, mavitamini, kana zvinowedzera, nekuti izvi zvinogona kukanganisa chiropa chako.

9. Bvunza chiremba wako nezve vitamini E zvinowedzera

Vitamin E is antioxidant iyo inogona kudzora kuzvimba kunokonzerwa NAFLD. Zvinoenderana ne, kumwe kutsvagurudza kunodiwa kuti unzwisise kuti ndiani anogona kubatsirwa nekurapwa uku uye sei.

Muchirongwa chavo che2017, iyo AASLD inokurudzira muyero wezuva nezuva we800 mayuniti epasi rose evitamini E pazuva kune vanhu vane NAFLD vasina chirwere cheshuga uye vakasimbisa nonalcoholic steatohepatitis (NASH), fomu yepamusoro yeNAFLD.

Kune njodzi dzakanangana nekurapwa uku. Taura nachiremba wako kuti uone kana vhitamini E yakakunakira iwe uye kana zvaigona kubatsira neNAFLD yako.

10. Edza mishonga uye zvinowedzera

A inozivikanwa mishonga, zvinowedzera, uye zvinonhuwira izvo zvave zvichishandiswa senzira dzisiri dzekurapa NAFLD. Makemikari anoratidzwa kuva nemhedzisiro pane hutano hwechiropa anosanganisira turmeric, mukaka rukato, resveratrol, uye green tii.

Ramba uchifunga kuti izvi hazvibvumirwe kurapwa kweNAPLD, uye vanogona kuve nemhedzisiro. Zvakakosha kutaura nachiremba wako usati watora chero mishonga uye zvinowedzera zve NAFLD.

Kurapwa

Parizvino hapana marapirwo anotenderwa NAFLD, kunyange paine mamwe mukuvandudza.

Imwe yekurapa kwakadai pioglitazone, mushonga unowanzo gadzirirwa werudzi rwechipiri chirwere cheshuga. Iyo AASLD's 2017 nhungamiro inoratidza kuti pioglitazone inogona kubatsira kuvandudza hutano hwechiropa muvanhu vane uye vasina rudzi rwechipiri chirwere cheshuga.

Kumwe kutsvagurudza kunofanirwa kuitwa kuti unzwisise kuchengeteka kwenguva yakareba uye kushanda kweiyi kurapwa. Nekuda kweizvozvo, uyu mushonga unokurudzirwa chete kune vanhu vane NASH yakasimbiswa.

Chinokosha

Lifestyle uye dhizeti shanduko pari zvino ndiyo nzira dzinonyanya kurapwa dzekurapa NAFLD. Kurasikirwa nehuremu, kushingairira muviri, kucheka shuga, kudya chikafu chine hutano, uye kunwa kofi ndidzo dzimwe nzira dzinogona kubatsira kugadzirisa zviratidzo zvine hukama neNALFD.

Kana iwe uine ichi chiitiko, ita shuwa yekushanda padhuze nachiremba wako kukudziridza rakasarudzika chirongwa chekurapa icho chakakukodzera.