Varwere avo vachangobva kugamuchira cholesterol inonzi diagnostic vanoita mhinduro kubva pakutya kusvika kusava nehanya. Asi kunzwisisa nhanho dzisiri nyore dzinobatsira kugadzirisa izvi zvakafanana zvinogona kubatsira kugadzirisa kurwadziwa kwepfungwa.
"Pane chimwe chinhu chaunogona kuita nezvazvo," anodaro Daniel Edmundowicz, MD, anosongedza purofesa wezvokurapa uye mutungamiriri wekudzivirira cardiology paYunivhesiti yePittsburgh Medical Center.
"Nguva dzose ndinoridza kuti ichi ndicho chinogona kudzivirirwa. Ino ndiyo nguva yekuita mararamiro ehupenyu."
Zvechokwadi, kuputsa tsika dzoupenyu hwose hazvirevi nyore. Edmundowicz anotaura kuti kana pane nyaya yekugadzirisa cholesterol, murwere mumwe nomumwe ane zvipingamupinyi zvake zvekubudirira.
"Kune vamwe varwere, haisi kunyanya kukaramba, 'saka chii?'" Anodaro, achiwedzera kuti kusava nehanya kwakanyanya kune vakwegura vakwegura. "Ndichati vanhu vandiudze, kurwisa kwemwoyo haisi nzira yakaipa yekuenda-inokurumidza." Asi paanotaura nezvemaitiro ekurohwa uye maitiro ake anogara kwenguva refu, "izvo zvinoita kuti vafunge."
Chimwe Chimwe Nenguva Pashure Pokuziva
Varwere vanogona kukurirwa nyore nyore nehuwandu hwehuwandu hwemashoko pamusoro pezvokudya zvekudya, kusvuta kusvuta uye kuita zvekuita izvo zvinowanzoenda kune kuongororwa kwepamusoro cholesterol.
"Tinoedza kusashandisa mazwi, 'kudya uye kurovedza muviri,'" anodaro Edmundowicz, uyo anonyanya kusimbisa TLC, kana kuti "kurapa mararamiro ekuchinja."
Kungofamba-famba imbwa kana munda kunotanga zvakanaka. Pakupedzisira, iwe unofanirwa kuzviona uchifamba maminitsi 30 pazuva, kashanu pavhiki. Asi American Heart Association inotaura kuti iyo miniti 30 haifaniri kuitika zvose kamwechete. Zvakanaka, somuenzaniso, kuputsa nguva yako yebasa muzvikamu zvitatu, maminitsi gumi pazuva.
IAHA inokurudzirawo, paunotanga chirongwa chipi nechipi chekuvhidzira , kutanga zvishoma nezvishoma, kupfeka zvakanaka, gara uine hydrated uye kusiyanisa tsika yako kuti urege kunetseka kana "kupisa." Uye kushanda nemumwe munhu kana boka kunogona kubatsira kuchengetedza zvinokurudzira kuenda. Yeukawo kuti utaure nachiremba wako kana iwe wakanga usingachashandi kwenguva yakareba kana iwe uine zvimwe zvinetso zveutano.
Kune Zvokudya Zvakakora
Zvokudya zvisina kunaka zvinogona kuchinjwa zvishoma nezvishoma nehutano hwakasarudzwa. Maureen Mays, MD, purofesa wezvechiremba uye mutungamiriri wekudzivirira cardiology paOregon Health neScience University muPortland, anotanga kukurukurirana pamusoro pekudya neshuga, kunyanya mukunwa.
"Chinhu chokutanga chandinoita nevarwere vangu vose - iyo inoratidzira runyararo - inokumbira kuti vasiye zvose zvinokonzera kuswa," anodaro. "Zvokudya zveSyria uye zvinotapira zvinodhaka zvinokonzera triglyceride mazinga."
Edmundowicz anobvumirana achiti: "Vanhu vachipfuura nemabhati maviri emvura yePepsi semvura." Uye kuwedzera kumalasi uye zvinwiwa zvinotapira, shuga dzinowanzovanza mune zvinonaka zvinoita sezvinwiwa zvinoshandiswa sezvinwiwa zvinodhaka, teas bottled, uye michero yejeri cocktails.
Mushure mokuderedza kana kubvisa zvinwiwa zvemasvuru, Mayi anongotanga kudya kudya zviduku zviduku.
"Chaizvoizvo, ndechokuti vaite kuti varege kudya saAmerica," anodaro.
Chikamu chekutonga chinogona kuva dambudziko rakasiyana kana uchidya kunze; mamwe maresitorendi anozviisa muzvikamu zvakakura zviri nani zvakakodzera kune vakwikwidzi vashoma kupfuura munhu akaenzana. IAHA inoratidzira kukumbira zvikamu zvishomanana, kugoverana nevanopinda nemumwe munhu wekudya kwemanheru kana kukumbira kuti chikamu chekudya chako chifukidzwe kuti chizodya zvakare.
Zvichida nzira yakajeka yekugadzirisa ropa rekutsvaira kweropa ndiyo kutanga kutakura muwandu wekudya cholesterol nemafuta. Zvose zvinogadzirwa nemichero, mafuta akawanda-mafuta, mazai akazara, zvokudya zvakabikwa uye zvinhu zvakabikwa zvakagadzirwa nemafuta akakwirira mumafuta akazara zvinogona kuchinjwa nemishonga yakakosha-mafuta kana asina-mafuta, nyama dzakakora, mazai vatsvene uye michero, miriwo uye zviyo zvakakwana zvigadzirwa.
Mishonga ye High Cholesterol
Zvinyorwa , kana cholesterol-kuderedza mishonga , inzira inobatsira yekuderedza cholesterol, asi zvingasadikanwa nevarwere vose, zvikuru avo avo vanoda kutevera kuburikidza nemararamiro eupenyu huri nyore. "Zviri pachena kuti vamwe vanhu vanoita nenzira iri nyore," Edmundowicz anotaura nezvekushandiswa kwemashoko. Asi anonyeverawo varwere vake, "Unogona kudya nzira yako kuburikidza nemishonga chero ipi zvayo yandinokupa."
> Sources:
"Ndingaita Sei Kuti Ndiderere Lower Cholesterol?" americanheart.org . American Heart Association.
"Mazano Okudyira Kunze." americanheart.org . American Heart Association.
"Mazano 10 Pamusoro Pokutanga Chirongwa Chekuita Chiitiko ." americanheart.org . American Heart Association.
"Idya Mwoyo-Utano Hwakanaka." americanheart.org . American Heart Association.