Wedzera Mazinga Ako eHDL
Kana uine cholesterol yakakwirira, kurovedza muviri kunogona kukubatsira kuti uwane cholesterol yako zvinangwa. Iwe unogona kutotora mishonga uye kuita shanduko ine hutano pane zvaunodya. Iwe unogona kunge wakasiya kusvuta uye wakatora nzvimbo yako yezuva nezuva nembiya ye oatmeal . Saka nei munhu wose achikugombedzera kuti uite zvekushandisa?
Iwe unogona kufunga kuti ndeyekuti kukovedza muviri kunokurudzira kurasikirwa kwekureruka kwakanyanya, izvo zvisiri chimwe chinhu chaunoda kuva nacho apo cholesterol yako yakakwirira.
Izvi ndezvechokwadi, asi inongova chikamu chenyaya yacho. Kunyange kana iwe uchitove uine hutano hwakanaka, kurovedza muviri kunofanira kuva chikamu cherongwa hwako hwekushandiswa kweklesterolol.
Kudzidzira muviri uye Cholesterol
Kuita zvekuita nguva dzose, pakati pezvimwe zvikomborero zvayo, kune zvakakosha zvinokonzera cholesterol yako. Chimwe chekubatsira kwakakura ndechokuti kurovedza muviri kunogona kuderedza zvakanyanya huwandu hwako hwe triglycerides , iyo ndiyo mafomu emafuta anofamba muropa rako.
Kungofanana nekurovedza muviri kunopisa mafuta pamuviri wako, zvinopisa mafuta mumaketeni akowo; Kuita zvekuita kwenguva yakareba kunokonzera mahomoni, akadai se epinephrine, kutanga kuputsa pasi triglycerides kuti azadzise zvinoda simba. Iyi inowanzova yekutanga uye yakanyanyisa kushanda maitiro inogona kuva kune mumwe munhu ane dambudziko reku cholesterol.
Kushanda nguva dzose kunogonawo kusimbisa huwandu hweHDL , "cholesterol yakanaka," muropa rako. HDL inobatsira mumuviri nekuti inokwanisa kubudisa whisk cholesterol kure nemasvingo uye ichienda kuchiropa, kudzivirira pamagetsi ekugadzira, chikonzero chinowanzokonzera mwoyo.
Nokuda kwechikonzero ichi, yako HDL yezinga ndiyo imwe yenhamba yeholesterol yaunoda kuwedzera. Nhamba dzakakwirira dzeHDL dzinoitawo kuti dzinofambidzana nemazinga maduku e-triglycerides.
Pakupedzisira, kushanda kunze kunobatsira iwe kupera chero mapepa akawanda. Izvi zvinogona kuderedza cholesterol yako yose, kusanganisira LDL ("yakaipa cholesterol").
LDL ndiyo zvinhu zvinowedzera arteri masvingo, izvo zvinogona kutungamirira kumarwadzo emwoyo kana kurohwa. Asi yeuka, kunyange kana chirongwa chako chekuita basa chisati chaita kuti uremerwe kuora, kana kunyange usina humwe humwe humwe uhwo hwekurasikirwa panzvimbo yekutanga, tsvakurudzo inoratidza kuti kurovedza muviri kunogona kureva mashoko akanaka pakushanyira kuno chiremba wako.
Ndinoda Kurovedza Kwakawanda Zvakadini Kuti Ndivandudze Cholesterol?
Kudzidzira muviri hakudi kuti uve basa guru; kushanda kwemaawa mashoma kweawa rimwe nerimwe kunogona kuita kusiyana kukuru. Chimwe chekudzidza umo zvakakonzerwa zvikamu zvemashure makumi maviri apfuura zvakaongororwa zvakaratidza kuti apo hurukuro dzinopfuura 700 dzichiitwa kwemaminitsi makumi mana pazuva, ruzivo rwavo rweHCDL rwakakosha zvakakwana kuti tishandure kusvika kune mashanu kusvika kune manomwe muzana kuderera kwehutano hwehutano hwemwoyo.
Muchidzidzo ichocho, chakaitwa paYunivhesiti yeTokyo, nguva shoma yaishandiswa kushandisa vhiki imwe neimwe yaidiwa kuchinja mazinga eHDL aiva maminitsi makumi maviri nemashanu. Pamaminitsi makumi mana pakudzidzisa, izvi zvinoreva kuti iwe unofanira kungovhara nguva yekudzidzira mazuva matatu vhiki imwe neimwe kuti uone kuchinja.
Ichokwadi, vatsvakurudzi vakawana kuti kushanda kwemaminitsi makumi mana akazara kwakakosha kupfuura kuti kazhinji sei kana zvakaoma sei vatori vechikamu vakashanda. Kunyange zvazvo kushanda kwezuva nezuva kwakanakisisa, hapana chakaipa mukutora mazuva mashoma kubva.
Ingova nechokwadi chekutora maminitsi makumi matatu kusvika ku40 ekurovedza muviri panguva imwechete yega yega kana kuwedzera kune awa kana kupfuura kuti uwane mhinduro dzakanyanya.
Ndechipi Chekudzidzira Kuita Ndinofanira Kuita?
Iwe haufaniri kuputsa zvinyorwa zvekurumidza kana simba pakusarudza basa rako. Nokuti kurovedza muviri kunofanira kuve chikamu chetsika yako yenguva dzose, zvinokosha kusarudza basa raunofarira uye unamatira naro. Kutamba, kufamba nokukurumidza, bhasikoro, uye kunyange munda une simba-chero chinhu chinoita kuti mwoyo uwedzere-inogona kuva nzira dzakanakisisa dzekunakidzwa nenguva yaunopedza kushandisa . Kana iwe uchinetseka nebasa, ingoshandura kune chimwe chinhu.
Chinokosha ndechokuti iwe unotama uye unoramba uchifamba. Yeuka, kukoshesa kwekuita basa kunenge kusina basa zvakanyanya sekureba kwebasa rauri kuita. Mune mamwe mazwi, maminitsi makumi matatu nemakumi maviri pazuva anobatsira kana iwe uchiapedza ivo vachikwira pamusoro pematambudziko kana kufamba imbwa. Saka, ita chimwe chinhu chaunofarira nguva dzose.
Zvichida Ndingaona Sei Mhinduro?
Mune zvidzidzo zvakawanda, zvakatora zvishoma semavhiki gumi nemaviri kuti zvione kuwedzera kweHDL uye kudonha kwakakosha kwe triglycerides. Iyo inonyanya kukosha mune zvimwe zviyero, zvakadai seLDL, yakaonekwa mushure memavhiki makumi maviri kana kupfuura kana kuonekwa kurasikirwa kwemahosi kwakaitika.
Mukutsvakurudza uko nguva yekudzidzira yepamusoro yakange yakaderera (katatu kusvika kanomwe pavhiki kana ichienzanisa nechishanu kusvika katanhatu pavhiki), zvakatora masvondo mashomanana kuti aone migumisiro. Saka iwe haufaniri kuita zvekuita zvemaitiro zuva nezuva, kuita izvozvo kuchaita kuti zvikurumidze kuwanikwa paunotevera kuteura ropa.
Heino nharo yekupedzisira yekuita kuti iwe uende: Zvimwe kuongorora kumwe kwakawana kuti kushanda kwekurovedza muviri kwaive nekukurumidza uye kwakanyanya mune zvidzidzo neyepamusoro-soro yehushutera yega (220 kana kupfuura). Izvozvo zvinoreva kuti iwe unotowedzera kubva pane iwe uchifunga kuti iwe uri, iwe unowedzera kubatsirwa nekuenderera mberi.
Sources:
Kodama S, Tanaka S, Saito K, Shu M, Sone Y, Onitake F, Suzuki E, Shimano H, Yamamoto S, Kondo K, Ohashi Y, Yamada N, Sone H.. -density lipoprotein cholesterol: meta-analysis. " Arch Intern Med . 2007; 28; 167 (10): 999-1008.
Meissner M, Havinga R, Boverhof R, et al. Kuita muviri kunowedzera muviri wose wekutsvaira cholesterol mumakonzo. Med Sci muMutambo Mukuru 2010; 42: 1460-1468.
Wilund KR, Feeney LA, Tomayko EJ, et al. Migumisiro yokutsungirira kurovedza kurovedza maitiro pamakonta echolesterol kunyanya uye kushandiswa. Phyiol Res 2009; 58: 545-552.