Nyaya yezvokudya zvinowedzera izvo zvinofanirwa kuderedza cholesterol marefu ndezvakare uye zvakasiyana; zvinhu zvose kubva kune garlic kusvika mura-tree resin yakasimudzirwa secholesterol-kuderedza kuponesa upenyu.
Asi chii chinowedzera - kana chiripo - chaizvoizvo chinoshanda, uye chisina maturo? Vatsvakurudzi vanoenderera kutsvaga mhinduro dzemubvunzo iwoyo, asi zvimwe zvigadzirwa zvinowanikwa zvine cholesterol-kuderedza zvigaro.
Pasinei nokuti ndezvipi zvinowedzera iwe ungasarudza kuedza, nguva dzose kuchenjera kutaura nechiremba wako kutanga. Kunyange "zvose-zvakasikwa," mishonga inowedzera inova nemishonga inoshanda inogona kuwirirana nemamwe mishonga, inodaro Daniel Edmundowicz, MD, purofesa wezvemishonga pamwe nemukuru wezvidziviriro zvepachivande paYunivhesiti yePittsburgh Medical Center.
"Kana vanhu vane cholesterol yakakura uye vachida kuderedza cholesterol yavo, havafaniri kunge vakazvidzivirira pane zvinowedzera kuti vawane zvinangwa zvavo zvehushutera," anodaro Dr. Edmundowicz. Nokuti zviyero hazvina kutongerwa, zvinogona kusiyana zvakasiyana mukuchena uye kubudirira.
Hove uye Mafuta eMafuta ehove
"Ndinoda mafuta ehove ," anodaro Lynne Shinto, MPH, chiremba we naturopathic uye purofesa mubatsiri paOregon Health neScience University muPortland. "Sechiremba, ndinoshandisa hove yezvinhu zvezvinhu zvakasiyana-siyana, kunyanya nemhaka yekurwisa-kupisa dzimba, "anodaro.
Dr. Edmundowicz anobvumirana, achicherechedza kuti mafuta ehove uye ayo anonzi omega-3 fatty acids ave achishandiswa kwemakore mazhinji kuderedza cheglyceride mazinga. IAmerican Heart Association (AHA) inokurudzira hove hove yakakwirira mu omega-3 fatty acids, yakadai se mackerel, albacore, tuna, uye salmon, kaviri pavhiki.
Kuwedzera mazinga e omega-3 fatty acids, zvisinei, zvinogona kuita kuti kuwedzerwa ropa kuwedzere kune vamwe vanhu, saka kunyevera kunorayirwa.
Garlic
Kunyange zvazvo vanhu vazhinji vanoti vanotenda "ruka rinonhuwa" ndiyo chiratidzo chinopupurirwa che high cholesterol, uchapupu hwezvehutano hwemamiriro aya hauna hanya uye hunopesana. Iro mazano evanyori vazhinji: ponesa mweya wako.
Turmeric / Curcumin
Chinhu chiduku cheuchapupu hwehutachiona hunotsigira kushandiswa kweiyi inozivikanwa neIndia spice kuvandudza cholesterol mazinga. Curcumin ndiyo inokonzerwa nehutoriki , uye inoratidzika kushanda zvikuru se antioxidant - kwete sekurapa kwecholesterol. "Hatisi kubvisa ichocho kubva pashefu yehutano hwemwoyo," anodaro Dr. Edmundowicz.
Soy
Soy zvinodhaka , zvakadai se tofu uye mukaka wa soy, zvakabatanidzwa kune mararamiro ehutano hwakasiyana-siyana, kusanganisira kuderedza zvakanyanya cholesterol mazinga, asi mararamiro echosterol ehesi achiri kuvharidzirwa. Nyanzvi dzakawanda dzinofunga kuti haisi iyo soyiti pachayo, asi kuti soy inokunda kune dzimwe nzvimbo dzakakwirira-mafuta zveprotini dzinoita kuti ibudirire pakuderedza cholesterol. "Chinonyanya kukosha ndechokuti, apo vanhu vanochinja kubva mukaka kusvikira mukaka wa soy, vari kuderedza kudya kwavo kwemafuta akazara ," anodaro Dr. Edmundowicz. Haisi kunwa mukaka we soy unoderedza zvakananga cholesterol: hausi kunwa mukaka wemhou.
Simai Stanols / Plant Sterols
Simiti stanols uye sterols - pamwe chete inozivikanwa seti phytosterols - inowanikwa mumarutswa, michero, miriwo, mafuta emiriwo, maruva, mbeu, uye zviyo. Imhizha yezvokudya dzimwe nguva inowedzera iyo kune zvakagadzirwa nemafuta, zvakadai sadhidi kupfeka, yogurt, uye margarine.
Pane kusabvumirana pamusoro pekuti zvinobudirira sei izvi pakuvandudza cholesterol , uye kune zvimwe zvinetso zvekuchengetedza. IAmerican Heart Association haina kukurudzira zvinhu izvi kuvanhu vose, asi National Cholesterol Education / Adult Treatment III mirayiridzo inorayira ivo muzvirongwa zvekudya zvine mwoyo .
Chirevo chinokura sterol esters chinogona kubatsira kuderedza dambudziko rehutano hwemwoyo rave rakagadzirirwa neRain and Drug Administration.
Red Yeast Rice
Irobhu yejisi mupunga inobata pedyo-kubvumirana kweumwechete pakati peyanyanzvi kuitira kukwanisa kwayo kugadzirisa cholesterol mazinga. Nemhaka yokuti iyi yakabikwa murairi chigadzirwa chimiro chakafanana nemasimoni, Dr. Edmundowicz anoti, "Ndiyo mitemo yakaderera-ini inofanidza kuti 'chimiro chakafanana.'"
Ichokwadi, chimwe chezvikamu zvakasvibirira mbiriso murairi , monacolin K, ndiyo inoshandiswa inoshandiswa mulovastatin, inotengeswa seMevacor. Sezvo monacolin K inowanika mune zviduku zvishoma mumushu mutsvuku mupunga, kunyange zvakadaro, vamwe vatsvakurudzi vanofungidzira kuti panogona kunge kune mamwe mapiritsi mune iyi supplement inoita kuti ibudirire. Uye, seShinto inotaura, mbiriso tsvuku yemupunga haina mari shoma.
Izvi zvinofanira kuonekwa, kunyange zvakadaro, kuti FDA yakatonga muna 1998 kuti mbiriso tsvuku ine rivastatin ndiyo mutemo wakagadziriswa unofanirwa kubviswa kubva pamashafurafu. Iyo inogona kungotengeswa chete kana yakanga iine zvisingatori zvinopfuura monacolin K. Kuongorora kwezvinhu muna 2011 vakawana vamwe vakanga vachiri nemari yakawanda. Somugumisiro, iyo ibheji kana uchitenga zvishandiso izvi maererano nekuwanda kwei, kana kune imwe, yezvigadzirwa zvinoshanda zviri muchigadzirwa - zviri pamutemo kana zvisiri pamutemo. Chero nzira, sezvo chimiro chayo chepakutanga chakafanana zvakafanana nemasimoni, zvinodzivirira zvakafanana zvaizoshanda kana iwe uchizovaparadza: Madzimai ane pamuviri nevarwere vane zvirwere zvechiropa, somuenzaniso, vanofanira kushandisa mbiriso tsvuku yeupusi kunze kwekutarisirwa kwachiremba.
Guggulipid
"Ndaifunga kuti guggulipid yaizova imba inongobva kune zita rayo," anodaro Dr. Edmundowicz, "asi sayenzi inotsigira kushandiswa kwechibage ichi chinonzi myrr-tree resin haisipo."
Tea
Kunyange zvazvo tei , kusanganisira green tea, yave ichibatanidzwa nehombodo muhotera yeklesterol, "haisi doro guru," anodaro Dr. Edmundowicz. "Handikwanise kupa [tei] zvigunwe-gwamba."
Niacin Zvigadzirwa zveCholesterol
Niacin , vitamin B3, inozivikanwa nezvose kukura mazinga eHDL (high-density lipoproteins, "yakanaka" cholesterol) uye pasi LDL (low-density lipoproteins, "yakaipa" cholesterol). Niacin, zvisinei, inogona kukonzera kusagadzikana kweganda kusvetuka uye zvimwe zvinetso . Pamusoro pemitambo yepamusoro, kukwira mumatanda emamwe enzyme eropa, iyo inogona kuratidza kukanganisa kunokonzera chiropa, dzimwe nguva inoonekwa. "Vamwe vanhu vanozvichengetedza zvakanaka, uye vamwe havaiti," anodaro Shinto.
Izvi nezvimwe zvinowedzera zvichava nemigumisiro yakasiyana kune vanhu vakasiyana. Shinto inosangana nedzimwe nyanzvi mukurudzira nzira yekuchengetedza kushandiswa kwavo. "Kana cholesterol isingashanduki mushure medzi mitatu [yekuedza kuwedzera secholesterol therapy], ndinokurudzira ivo vachitaurira chiremba wavo wekutarisira nezvekuenda kune zvimiso ," anodaro.
Sources:
"IAmerican Heart Association's Diet uye Lifestyle Recommendations." Americanheart.org. Yakapedzwa musi waAugust 12, 2015. American Heart Association.
Daniel Edmundowicz, Yunivhesiti yePittsburgh Medical Centre. Nhare yehurukuro, 16 Sep. 2008.
"Hove neOmega-3 Fatty Acids." Americanheart.org. Yakapindurwa June 15, 2015. American Heart Association.
"Garlic (Allium sativum L.)." N lm.nih.gov. 2/14/2015. National Institutes of Health.
Lynne Shinto, Oregon Health and Science University. Nhare yehurukuro, 16 Sep. 2008.
Mutsvuku Yezvokudya Murairi: Chirongwa, National Center for Complementary and Integrative Health, NIH. NCCIH Bhuku No .: D475. Yakavandudzwa muna July 2013.