Kuderedza Cholesterol Yako "Yakashata" Inogona Kubudirira neTLC
Kuva nehuwandu hweLDL cholesterol, inozivikanwawo se "bad" cholesterol, inogona kukuisa pangozi yekuva nechirwere chemwoyo kana yakasara isina kutorwa. Mashoko akanaka ndeokuti, kusiyana nedzimwe njodzi, iwe unogona kudzivirira mazinga eLDL kana kuderedza mazinga ako eDD kana akatova akakwirira.
Kunyange zvazvo mishonga yakawanda yeklesterolori inogona kuderedza mazinga eLDL kune zvidimbu zvakasiyana, mupi wako wehutano angada kushandisa kushandisa kurapa mararamiro ekuchinja (TLC) kuti aone kuti pasi yako LDL inogona kuenda sei mishonga inoda.
Pasinei nokuti iwe unoda kuderedza LDL yako kana kudzivirira LDL yako kuti irege kukura, mazano mashomanana anogona kukubatsira kuti ugare mukati mehutano hwakanaka.
Kurasikirwa kwehuremu uye Kudya
Kunyanya kuwandisa kana kupfuvura hakusi kungoisa nzvimbo yako pangozi yekukudziridza mazinga eLDL, iyo inogonawo kuunza zvirwere zvemoyo uye zvimwe zvirwere zvisingaperi. Kutsvakurudza kunoratidza kuti kurasikirwa kunyange zvishoma zviduku kunogona kubatsira kuderedza LDL yako mazinga.
Kunyange zvazvo zvidzidzo zvakaratidza kuti kuora muviri kunobatsira kuderedza LDL, vakaratidzawo kuti kudya zvakakodzera zvekudya kunogona kubatsira moyo wako hutano. Zvokudya zvakakwirira mumusanganiswa fiber uye phytosterols, pamwe nemafuta ane utano hwakadai samafuta omuorivhi, zvakawanikwa zvichibatsira mukuderedza LDL cholesterol.
Mune " Mufambisi Wenyu Wokuderedza Cholesterol neTLC ," National Heart, Lung, uye Blood Institute inotaura kuti zvinobvira kuderedza LDL yako kusvika 20 kusvika ku30 muzana nechinguva chiduku kuchinja mukudya:
- Kubvumira kudarika 7 muzana yemakorikiti kuti ave kubva kumafuta akazara kunogona kuderedza LDL ne8 kusvika ku10 muzana.
- Kupera kwezuva nezuva cholesterol inodya kusvika pasi pe200mg inogona kuderedza LDL ne5 kusvika ku8 muzana.
- Kurasikirwa mapaundi gumi kunogona kuderedza LDL yako ne5 kusvika ku8 muzana.
- Kuwedzera magiramu mashanu kusvika ku10 emufibhi yakasvibiswa zuva rako kunogona kuderedza LDL 3 kusvika ku5 muzana.
- Kuwedzera 2 gramu zuva rega rega sterols zvinogona kuderedza LDL ne5 kusvika ku15 muzana.
Zvimwe zvidzidzo zvemazuva mazhinji zvinodiwa kuitira kuti uone kana kana kwete kurasikirwa kwekurema kwezvokudya kana kudya uye kuita zvekuita izvo zvinofambidzana nazvo zvinokonzera kuderedzwa kwemazinga eLDL. Zvinogonawo kuti LDL cholesterol inogona kuguma kudzokera kumazinga epakutanga, kunyange kana kurasikirwa kunoshandiswa. Kunyange zvakadaro, tarisiro inoita kuti uremu hwekuchengetedza uye chikafu chakanaka chinangwa chakakodzera chaunacho.
Wedzera Basa Rako Rokuita
Kuita zvekudzidzira hakusi zvakanaka kuti uremerwe uremu, huwandu hwayo hunogona kubatsira kuderedza cholesterol yako-kunyanya yako LDL cholesterol. Maitiro eAerobic, akadai sokumhanya, mabhasikoro, kutamba, uye kushambira, vanoita kuti vabatsirwe necholesterol kunyanya nekuderedza LDL uye kuderedza ngozi yehutano hwehutima, maererano nezvidzidzo.
Mamwe maitiro ekurovedza muviri, akadai se yoga, kufamba, uye kuenzanisa-kutakura maitiro, ave akaratidzwawo nokuzvininipisa zvishoma kwemaLDL mazinga. Kunyange zvazvo vasina kuongororwa kusvika pamwero wekuita zvemaitiro aerobic.
Rega Kusvuta
Kusvuta kusvuta kwete chete kunobatsira zvikuru pamazinga eHDL, kana kuti "zvakanaka" cholesterol, inogonawo kuderedza mazinga eLDL. Kusvuta fodya kunobatanidza nepamusoro yehushutoriki uyewo kuumbwa kwemaitiro anokuvadza aLDL anonzi LDL oxidized , izvo zvinoita kuti atherosclerosis .
Kutsvakurudza kwakaratidza kuti cholesterol maitiro achaderera pakarepo paunomira kusvuta. Nomwedzi mumwe nomumwe mushure mokunge tasiya, maLDL anoenderera mberi achideredza, kunyange zvishoma nezvishoma kuchinja migumisiro yekusvuta pahushutoriol mushure memakore 90 chete.
Doro uye Nhamba dzeLDL
Kunyangwe kushandiswa kwakanyanyisa kwedoro kunogona kuwedzera zvikuru HDL mazinga, zvinogonawo kuderedza LDL, maererano neongororo. Kushandiswa kwemazuva mashoma kunoreva rimwe doro pazuva kwevakadzi uye rimwe kusvika kune zviviri zvinonwiwa pazuva nokuda kwevarume. Chimiro chekuita doro chinosanganisira maawa 12 ewaini kana 5 ounces ewaini.
Zvisinei, kunwa doro zvakanyanya hakurevi zvakaenzana nemigumisiro yakanaka mumashoko ekuvandudza mwoyo wako utano.
Zvidzidzo zvakare zvakaratidza kuti kunwa kudarika zvinodhaka zvitatu zvinodhaka pazuva kunogona kuwedzera mikana yako yekuwana chirwere chemoyo.
Shoko Rinobva
Uine maitiro mashomanana ekushandura mararamiro, LDL yako yehushutori inokwanisika inogona kuderera. Zvichienderana nehuwandu hwehuyu hwekutsvaga cholesterol, zvisinei, matanho aya angasave akakwana. Kunyange zvazvo zvakakosha kuita shanduko idzi nokuti dzinozoita hutano hwako hwose, iva nechokwadi chekutevera mazano achiremba pamusoro pezvimwe nzira dzokurapa cholesterol yakakwirira.
> Sources:
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> The National Heart, Lung, uye Blood Institute. Nhungamiro Yenyu Yokuderedza Cholesterol neTLC. The National Institutes of Heath. 2005.
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