El remafuta akawandisa Iyo inyaya inounza vanhu vazhinji kumusoro, chikamu chehutano hwedu icho chatinofanira kuteerera zvakanaka kuti chisazotikuvadza mukufamba kwenguva. Cholesterol ine zvikamu zvakawanda zvatinofanira kuziva uye zvatinofanira kubata nazvo.
Vanhu vazhinji vanozvitora zvishoma kuti vave ne cholesterol yakawandaNekudaro, mushure meichi chinyorwa iwe unonzwisisa kukosha kwekuchiteerera sezvo uchizokwanisa kurarama nenzira iri nani.
Icho chinhu chemafuta chakasarudzika chiripo mumasero ese emuviri wemunhu, zvinodikanwa kuti muviri ushande nemazvo. Mazhinji echolesterol anogadzirwa nechiropa, kunyangwe ichigona zvakare kuwanikwa kubva kuzvikafu zvakasiyana.
Cholesterol inoshanda
Iyo ine akati wandei mabasa iwe aunogona kunge usingazive, nekudaro, isu tinokuudza iwe kuti ndeapi anonyanya kukosha.
- Inopindira mukugadzirwa kwe bile acidndiko kuti, bile, yakakosha acid mukugaya kwemafuta.
- Kubva kune cholesterol mamwe marudzi ehormone anoumbwa, senge utachiona kana bonde.
- Uyewo, mwaranzi yezuva inoishandura kuita vhitamini D, chinhu chakakwana kuchengetedza ganda kubva kumakemikari vamiririri uye nekudaro kudzivirira kupera mvura mumuviri. Yakasimba, yakasununguka uye yakatsetseka ganda rinochengetwa.
Yakawanda yakaipa cholesterol inogona kukanganisa kushanda kwemuviri, moyo, huropi, uye zvimwe zvikamu zvemuviri zvichaiswa panjodzi. Mazita ekurapa ezinga rakakwira ropa cholesterol mwero ndeye hyperlipidemia, hypercholesterolemia, kana chirwere che lipid.
Mhando dzecholesterol
Chokwadi iwe wakanzwa kuti kune akati wandei marudzi eecholesterol, imwe yakanaka uye imwe yakaipa. Tevere, isu tinokuudza mutsauko wavo, zviratidzo uye maitiro ekuvarapa kuitira kuti vawedzere kana kudzikisa mazinga avo.
- Yakazara Cholesterol - Cholesterols ese akasanganiswa.
- Yakakwira-density cholesterol, inozivikanwa seHDL cholesterol, inozivikanwa secholesterol "zvakanaka".
- Yakaderera-density cholesterol, LDL cholesterol, cholesterol "zvakaipa".
Kuva ne yakakwira cholesterol mazinga anonyanya kukonzerwa nemararamiro uyo ane, ndiko kuti, kudya kwakashata kunotungamira mukurema zvakanyanya uye kushomeka kwekurovedza muviri kunoita kuti huremu uhu husapere.
Zvinetso zvinogona kukonzerwa neLDL zvakawanda uye hazvifanirwe kufuratirwa, nekuti zvinogona kukanganisa hutano hwedu.
- chirwere cheshuga
- Polycystic ovaries
- Zvinetso zveitsvo
- Iyo isingashande thyroid gland
- Mukana wekubata uye mamiriro anowedzera echikadzi mahormone
Nechikonzero ichocho, iyo mishonga yekurapa aya marwere, pamwe neiyo diuretic mishonga, beta-blockers uye mishonga yekudzivirira. Chimwe chokwadi chekujekesa ndechekuti fodya haitiitise kuti tive nemazinga akakora echolesterol yakaipa, zvisinei, zvinoita kuti cholesterol yakanaka iderere zvakanyanya.
Cholesterol yakaipa
Cholesterol inosungwa kune yakaderera-density mapuroteni, LDL ndiyo inonzi inokuvadza nekuti huwandu hwakakwira hunogona kukonzera chirwere chemoyo.
LDL particles inounganidza mafuta kubva muchiropa ndokuiisa pamadziro emidziyo yeropa, kana aya akaunganidzwa zvakawandisa anogona kukonzeresa uye otungamira pakurwara kwemoyo kana sitiroko.
Iwo akakurudzirwa mazinga echolesterol anotevera, isu tinofanirwa kugara tichiachengeta mundangariro sezvo iwo ari akakosha data kuti uve neongororo yakanaka yehutano hwedu.
- La munhu wepakati uyo asina chirwere, anofanira kuchengetedza mazinga pasi pe130 mg / dL.
- Kana munhu achitambura chirwere cheshuga ndinofanira kuichengeta pazasi pezana.
- Kana zvirizvo, ine nhoroondo ye coronary chirwere chemoyo, ndinofanira kuichengeta pazasi pe70.
Kana iwe usingazive kuti yako lipid level chii, ndizvo zvinokurudzirwa kuenda kuna chiremba Kuti utipe chimiro ichi, tinorangarira kuti kuva necholesterol yakawanda kunokanganisa tsinga dzako netsinga dzinotakura ropa rako uye kana rikavharika rinogona kukuvadza zvakanyanya.
Cholesterol yakanaka
HDL yakakwira-density lipoproteins iyo inoshanda kubvisa yakaipa cholesterolNaizvozvo, zvakakosha kuti usapinda mumabharaki. Inoendesa zvakashata mafuta zvakasviba kuenda kuchiropa kuitira kuti zviparadze.
Mune ongororo isu tinofanirwa kugara tine HDL, cholesterol yakanaka, ine mazinga epamusoro uye tinofanirwa kuona kuti LDL, cholesterol yakaipa, iri pamatanho akaderera.
Izvo zvakakosha kuti utarise cNdedzipi nhungamiro netsika zvinotibatsira kuchengetedza aya mazinga mukati mematanho ane hutano. Semuenzaniso, kurovedza muviri vhiki nevhiki, kuchengetedza kudya kwakadzikama kweMediterranean, kurega kusvuta uye kunwa yakawanda doro, uye kunwa magiramu makumi matatu efaibha zuva nezuva.
Zvakanakira HDL
- Iva neyero yakakwira yeHDL mumuviri wedu inobatsira kubvisa zvakaipa.
- Kurwisa atherosclerosis, chirwere chemwoyo chinosiyaniswa nemafuta akanyorwa pamadziro etsinga.
- HDL ine antioxidants inobvisa chepfu kubva mumuviri uye kutsigira kugadzirwa kweropa.
Wedzera cholesterol yakanaka
Sezvatinogona kuona, zvakakosha kuchengetedza huwandu hwakawanda hwecholesterol yakanaka kuti ive noutano, kuitira kuti irwisane necholesterol yakaipa uye inyangarika mumuviri wedu.
Kuwedzera HDL tinofanira kuzviita kuburikidza netsika dzinotevera dzakanaka:
- Ita maekisesaizi.
- Deredza uremu.
- Chengeta imwe Kudya kwakaderera mumafuta akazara.
- Iva kunwa doro shoma.
- Wedzera kudyiwa kwe vhitamini B3. Inofanirwa kuitwa pasi pekutarisirwa kwechiremba, vhitamini iyi inonzi niacin, inowanzo simudza HDL mazinga anosvika makumi maviri muzana. Inofanira kutorwa nekuchenjerera nekuti kuitora zvakanyanya kunogona kukonzera kukuvara kwechiropa.
- Regedza kusvuta.
- Tsiva mafuta akazara yeiyo monounsaturated uye polyunsaturated, ndiko kuti, inodya mamwe emhandara emafuta emuorivhi, avocado kana michero yakaomeswa senge walnuts. Ivo vane akakosha maoiri ayo anobatsira muviri.
Kunyange zvisingaite kuti HDL nhanho dzive dzakanyanya kukwirira, huwandu hwe asingasviki 40 mg / dl mune varume uye 50 mg / dl mune vakadzi ivo vanofungidzirwa kuti vanobatsira kuchirwere chemwoyo.
Akakurudzira nhanho
Kuziva edu lipid mazinga isu tinogona chete kuzviziva kuburikidza neropa bvunzo. mabvazuva kuongorora zvinoitwa kuongorora chirwere chemafuta. Nyanzvi dzinopa zano kuti bvunzo dziitwe pamazera aya.
- Mazera akakurudzirwa ari pakati Makore makumi maviri nemakumi matatu nemashanu emakore evarume uye 20-35 yevakadzi.
- Kana bvunzo dzikabuda nematanho akajairwa, hazvizove zvakakodzera kudzokorora bvunzo gore rega rega, chete makore mashanu.
- Muedzo unofanirwa kudzokororwa munguva shoma chero mhedzisiro isina hutano. Zvakare nevanhu vane nhoroondo yeakakwira cholesterol, matambudziko eitsvo, kana chirwere chemwoyo.
ari zvinangwa kuti isu tinofanirwa kuzvimaka isu kuti tive mukati mehutano hwakanaka.
- Cholesterol Zvakanaka, HDL: inopfuura 50 mg / dL.
- Cholesterol zvakaipa, LDL: 70 kusvika 130 mg / dL.
- Cholesterol chizere: asingasviki 200 mg / dL.
- Triglycerides: 10 kusvika 150 mg / dL.
Kana vakatipa mhedzisiro isina kujairika, tinogona kuperekedza bvunzo idzi nevamwe kuti tiongorore uye titonge kunze kwakakomba matambudziko nezvirwere.
- Kuyedza pane itsvo, kuziva itsvo mashandiro.
- Kwayedza kuti izive glucose irimo muropa, zvingatariswe kana uine chirwere cheshuga.
- Tarisa hypothyroidism.
Matipi ekuderedza yakaipa cholesterol
Heano mamwe matipi anoshanda, akapusa uye ane hutano anowanikwa kune wese munhu kudzikisa cholesterol muropa uye zvese pasina kushandisa zvinodhaka.
- Isu tinofanirwa kuziva kuti mhinduro iri mune izvo zvatinodya, saka, isu tinofanirwa dzivisa kudya yakanatswa makabhohaidhiretsi. Izvi zvinopa zvisina macalorie. Shuga uye tsanga dzakanatswa dzakazara neshuga iyo inogona kukanganisa mitezo yedu.
- Izvi hazvireve kuti isu tinofanirwa kubvisa makabhohaidhiretsi kubva kudhayeti, nekuti kudya kwakaderera makabhohaidhiretsi kunoita kuti kukura kwezvidimbu zveLDL kuwedzere, kuve kwakanyanya uye kukura.
- Usapedze mafuta ekufambisa. Hydrogenated mafuta anogadzirwa nekuunza hydrogen mamorekuru mumafuta emuriwo, senge oiri yezuva. Saka unofanirwa kudzivirira zvinotevera zvigadzirwa: zvine munyu uye zvinotapira zvinwiwa, zvekudya zviri nyore, michero yekutengesa uye macondiments, makuki, ayizi kirimu uye emhando yepamusoro yemafuta emiriwo.
- Tora kurovedza zvine mwero uye kuenderera. Zvishoma katatu pavhiki.
- Kusvuta kwakabatana zvakanangana nehurefu hweLDL, nekudaro, kurega kunobatsira kwete chete mapapu ako nekufema, asi kuchawedzera muyero weiyo yakanaka HDL.
- Shandisa spirulina. Inozivikanwa kuti hutachiona hutema-bhuruu hune huturu hwakakura mukati mayo uye hunopa mapuroteni akanaka kwazvo. Spirulina inogona kubatsira iwe kudzikisa triglycerides, pamwe neLDL uye nekudaro, muviri wepasi rose cholesterol.
Sezvauri kuona, kune akawanda mafungidziro atinofanira kuve akajeka nezvawo kuti zvisatikanganisa mune ramangwana. Kana iwe uine kusahadzika nezvekuti iwe ungave uine yakakwira cholesterol mazinga kana iwe usati wambove neongororo zvinokurudzirwa kuti uende kuna chiremba wemhuri yako kuongorora kana ivo vachidikanwa.
Kana iwe uri mukobvu, uine chirwere cheshuga kana uine nhoroondo yemhuri, tinokukurudzira kuti uende kwachiremba kuti unokwanisa kuongororwa. Cherekedza zvakanaka matipi edu ane hutano uye chengeta muviri wako.