Cholesterol Kuderedza Kurapa

Zvemukati

• Chikafu chinoderedza cholesterol
• Cholesterol-kudzikisira kurovedza
• Mararamiro anochinja
• Cholesterol inoderedza zvinodhaka
• Nzira yekuwedzera sei HDL cholesterol (yakanaka)

Mushonga wekudzikisa LDL (yakaipa) cholesterol haigare uine yekutora mishonga. Kazhinji kurapwa kunotanga neshanduko kune yakasarudzika sitaira, ine kudya kwakaringana uye tsika yekurovedza muviri uye kusiiwa kwefodya, doro uye kunetseka. Asi kana shanduko idzi dzisingakwani, chiremba wezvemwoyo anogona kukwanisa kupa mishonga yekudzora cholesterol.

Yakazara cholesterol haifanirwe kudarika 200mg / dl uye avo vane cholesterol yakawanda vanofanirwa kuongororwa ropa kamwechete pagore, asi avo vasina kumbobvira vaine matambudziko necholesterol, kana zviitiko zvecholesterol yakawanda mumhuri vanofanirwa kuve nemuyedzo kanenge kese mashanu makore. Nekudaro, kana vabereki kana sekuru nasekuru vane cholesterol yakawanda, zvakakosha kuti uve nemuyedzo makore ese matatu kubva pazera ramakore makumi maviri, kunyangwe iwe usati wambove necholesterol yakakwira. Tsvaga kuti ndeapi mareferenzi kukosha kwecholesterol.

Kuchengetedza rakaringana reropa cholesterol mwero kwakakosha nekuti kukwirisa kwavo kunowedzera njodzi yezvirwere zvemoyo uye zviitiko zvakadai sekurwadziwa kwemoyo, semuenzaniso, izvo zvinogona kudzivirirwa nemamwe matanho akareruka anowanikwa.

Chikafu chinoderedza cholesterol

Mushonga wakanakisa wepamba wekudzikisa cholesterol une chikafu chinofanirwa kuve chakaderera mumafuta uye chakapfuma muzvikafu zvese nefibre, uye chinofanirwa kufarira uremu. Sezvineiwo, iyo BMI iri pazasi pe25 kg / m2 uye chiuno chakatenderera chiri pasi pe 102 cm yevarume uye pasi pe 88 cm yevakadzi.

• Chii chekudya kudzikisa cholesterol: michero, miriwo, tsanga dzakadai seoats, flaxseed uye chia, nyama dzakaonda sehove uye huku isina ganda, zvigadzirwa zesoya, mukaka une mafuta mashoma uye yogati, machizi machena akadai secicotta chizi nemishonga yemwaka wekudya. Inofanirwa zvakare kusarudzwa kugadzirira chikafu chakakangwa, chakabikwa kana nemafuta mashoma akawedzerwa panguva yekubika.

Shiraplant mushonga wakanaka wechisikigo-kudzikisa mushonga, uyo unogona kushandiswa mumabikirwo nemajusi kana muchimiro checapsule.

• Chii chekudzivisa kudya kudzikisa cholesterol: shuga, mabhanzi anotapira, maswiti kazhinji, keke, ice cream, sausage soseji, soseji uye salami, nyama yakakora senge bhekoni, bhekoni, tripe uye gizzard, chezi cheyese senge cheddar uye mozzarella, bota, margarine, chikafu chakaomeswa senge pizza uye lasagna uye chikafu chakakangwa kazhinji.

Tarisa uone iwo matipi kubva kune vezvehutano kuti udzikise yakakwira cholesterol:

Cholesterol-kudzikisira kurovedza

Kuita kwepanyama kunobatsira pakurapa cholesterol uye chirwere chemwoyo nekuti zvinobatsira kudzikisa huremu, kunowedzera huwandu hwetsandanyama mumuviri uye kunoderedza kunetseka. Kurovedza muviri kweaerobic, sekufamba kana kuchovha bhasikoro, kunofanirwa kuitwa zuva nezuva kwemaminitsi makumi matatu kusvika makumi matanhatu. Inokurudzirwa zvakare kudzidzira kutambanudza maekisesaizi uye zviitwa zvinowedzera simba remhasuru, senge kudzidziswa uremu.

Zvakakoshawo kuti munhu wacho ashandise mikana diki pazuva kuti ave anoshingairira, sekuenda kunotenga netsoka, kushandisa masitepisi pachinzvimbo cheelevhe uye escalator, uye kuenda kunotamba. Kana usiri mutsika yekurovedza muviri, heino yakanaka kufamba yekudzidzira yevatangi.

Mararamiro anochinja

Izvo zvakakoshawo kumisa kuputa uye kudzivirira kushandisa chero zvinwiwa zvinodhaka panguva yekurapa cholesterol yakawanda, sezvo doro rinowedzera triglycerides uye rinofarira kurema. Kurega kusvuta kunoda simba, asi zvinokwanisika uye kune marapirwo akatiwandei anogona kubatsira mune izvi, senge yakasvibirira tii fodya uye kurega fodya kamwe chete pasvondo, zvoita kuti kuderedze kutsamira pachikakananda. Kushandisa nicotine zvigamba zvakare inzira yekurega kuputa ine mhedzisiro.

Nezvezvinwiwa zvinodhaka, zvinokurudzirwa kunwa chete girazi rewaini tsvuku zuva nezuva, usati warara, nekuti inofarira kurara uye yakafuma mune antioxidants iyo inofarira muviri wese. Doro, cachaça, caipirinha nezvimwe zvinwiwa zvinodhaka hazvikurudzirwe asi zvinogona kunwiwa zvine mwero pamazuva akakosha mushure mekuburitswa kwachiremba.

Cholesterol inoderedza zvinodhaka

Kurapa necholesterol-kudzikisa zvinodhaka nguva dzose kunofanirwa kupihwa nachiremba wako. Kutanga kwekushandisa kwemishonga iyi kunoenderana nezvinhu zvakaita sezera, kuwedzerwa kweropa, cholesterol yakanaka uye mwero we triglyceride, kunyangwe munhu wacho achisvuta kana kwete, angave aine chirwere cheshuga uye kana aine hama dzine cholesterol yakakwira uye chirwere chemwoyo.

Mimwe mishonga inowanzo shandiswa kurapa cholesterol ndeiyi: Simvastatin, Atorvastatin, Lovastatin uye Vytorin. Mushonga wekusarudza unosiyana kubva pamunhu kuenda kumunhu, sezvo zvinoenderana nezvinhu zvakaita sezera uye kuomarara kwedambudziko repamusoro recholesterol. Tarisa uone mimwe mienzaniso yecholesterol-inoderedza zvinodhaka.

Chinhu chitsva pakurapwa kwezvinodhaka kwaive kubvumidzwa nemushonga unonzi Wakakosha, uyo unove jekiseni rinogona kuiswa mazuva gumi nemashanu kana kamwe chete pamwedzi.

Nzira yekuwedzera sei HDL cholesterol (yakanaka)

Kuwedzera cholesterol yeHDL (yakanaka), kurovedza muviri sekufamba kana kumhanya kunofanirwa kuitwa kanokwana katatu pasvondo. Uye zvakare, chikafu chinofanirwa kugadzirwa, kudzikisa kudyiwa kwenyama tsvuku uye zvigadzirwa zvemaindasitiri, senge makeke, makuki akazadzwa uye chokoreti, uye kuwedzera kudyiwa kwehove dzakaita sardini, tuna nesalmoni, yezvikafu zvine mafuta akanaka senge avocado uye chestnut, pamusoro pekuwedzera mafuta omuorivhi kune saladhi.

Rimwe dambudziko rinowanzoitika kune vanhu vane cholesterol yakakura ndeye triglycerides. Ona: Maitiro ekuderedza triglycerides kudzivirira kurwisa kwemoyo.