Hazvina mhosva kuti uri wezera ripi, kune dzimwe nzira dzaunogona kudzivisa atherosclerosis . Kutaura nepamusoro yako yeholesterol uye triglyceride mazinga anogona kukubatsira kudzivirira kusimba kweAristrosclerosis uye kukanganisa kunogona kukonzera mamiriro ako epfungwa.
Atherosclerosis, inozivikanwawo se "kuoma kwemariti," inowanikwa apo cholesterol nemamwe lipid anotanga kuunganidzirwa mukati memadziro emukati emidziyo yeropa yakaora.
Izvi zvinotungamirira pakuumbwa kwewaxy thickening mumudziyo, unozivikanwa seplate. Kunyange zvazvo atherosclerosis pachayo isingaiti zviratidzo chero chipi zvacho, mhirizhonga iyo atherosclerosis inoita kuhutachiona hunogona kuunza hutano hwakakomba, kusanganisira chirwere chemwoyo, mhirizhonga vascular disease - uye kunyange rufu.
Nenzira yakanaka, unogona kutora matanho ekudzivirira - kana kuderedza kufambira mberi-kwea atherosclerosis. Izvi zvinosanganisira kuita dzimwe shanduko pane mararamiro ako. Nemhaka yekuti cholesterol yepamusoro inogona kutungamirira kukurudzirwa kweAristrosclerosis, mararamiro akafanana emararamiro aunoshandisa kuti udzivirire cholesterol yako kuve yakakwirira zvikuru inogonawo kushandiswa pakudzivisa kushaya atherosclerosis.
Shandura Zvokudya Zvako
Iwe unogona kuita zvakawanda kuchinja pane zvaunodya kuti udzivise-kana kuti zvishoma nezvishoma-kuwedzera kwe, atherosclerosis. Kuita kuchinja uku kuchakubatsirawo kuchengetedza cholesterol yako mukutarisa:
- Deredza huwandu hwehuwandu hwemafuta anowedzera iwe unodya, uye usapedza kudya zvine mafuta zvakakwana. Trans mafuta inowanzowanikwa mune zvekudya zvakagadzirwa zvakanaka, sekiki uye chips. Pane kudaro, shandisa zvokudya zvakakwirira mumafuta asina kunyorwa, anowanikwa mukudya zvakaita samate, maorivhi, uye hove dzakawanda.
- Kushandiswa kwakanyanya doro - kwete kupfuura magirazi maviri ewaini kana iwe uri murume, uye kwete kupfuura rimwe gorosi rewaini kana iwe uri mukadzi - kunogonawo kuderedza ngozi yako yehutano hwemoyo. Asi usanyanya kudarika izvi: Doro rakawandisa rinogona kukuvadza hutano hwako. Doro rakaratidzirwa kuzvininipisa zvishoma nezvishoma. Kunyange zvazvo izvi zvinosanganisira waini, doro, uye doro rakaoma, iyo polyphenols inowanikwa muwaini - sewaini tsvuku-inonyanya kufadza mwoyo kana ichidyiwa mumatengo akakurudzirwa.
- Idya kudya kunosanganisira zvakawanda zvezvibereko nemiriwo. Makemikari mazhinji ave akaonekwa mune zvekudya izvi - kusanganisira phytosterols uye polyphenols - izvo zvinogona kubatsira kuderedza lipids uye zvichida kuderedza kuputika.
- Deredza kushandiswa kwako kwekunatswa shuga. Zvingwa, mapundu, uye zvimwe zvinokonzera shuga zvinogona kukwidza triglycerides yako uye kuderedza yako HDL cholesterol ("yakanaka" cholesterol) - zvose zvinogona kukurudzira kugadzirwa kweAristrosclerosis. Pane kudaro, idya zvakakwana-zviyo zvezviyo. Zvokudya izvi zvakakwirira mune fiber, izvo zvinogona kubatsira chaizvo kuderedza LDL yako cholesterol.
Rega Kusvuta
Kusvuta kunogona kukonzera cholesterol yako uye kunogumburawo kupinza mukati, kana kuti endothelium, yemidziyo yako. Ichi chiyeuchidzo chinogona kusimbisa nheyo yekuumbwa kwemavara mumatroora ako. Nokurega kusvuta ikozvino, unogona kuderedza LDL yako cholesterol, simudza HDL yako cholesterol uye uderedze njodzi yako yekukura atherosclerosis.
Dzidzira Nguva dzose
Kushandisa kwemaminitsi makumi matatu nemasere pamazuva mazhinji pavhiki kunogonawo kudzivirira rufu nekuda kwehutachiona hwehutano. Kunyangwe izvi zvakabatana zvisiri pachena, zvinogona kunge zvine chokuita nekuderedza LDL cholesterol mazinga, kuwedzerwa HDL cholesterol, uye kurasikirwa kwemazivi, izvo zvose zvingaderedza dambudziko rako rekuwedzera atherosclerosis uye inotevera yeropa remwoyo.
Kunyange zvazvo maitiro aerobic (zvakadai sokushambira, kutamba, uye mabhasikoro) ave akadzidzira, kufamba, kuwedzera-kutakura maitiro, uye maitiro ekudzivirira-masimba (akadai se yoga) anogonawo kubatsirwa.
Chengeta Utano Hwako
Cherechedza chero mimwe mamiriro ezvinhu eutano iwe unogona kunge uine. Zvimwe zvehutano, kunze kwekukwirira kwecholesterol, zvinogona kukurudzira kushaya hutachiona kana kusaregererwa, kusanganisira:
- Chirwere cheshuga
- Kuwedzera muviri
- Hypothyroidism
- High blood pressure
Nokuchengeta uremu hwako, cholesterol yako, uye shuga yeropa mukati mezvakasiyana-siyana, iwe unogonawo kuderedza mapapiro mumiti yako.
Iwe unofanirwa kuzivawo nhoroondo yehutano hwemhuri yako - kunyanya kana iwe une vabereki kana vamwe vehama dzepedyo dzakagadzira zvakanyanya kwazvo cholesterol maitiro kana chirwere chepfungwa pakutanga kweupenyu.
Mushandi wako wehutano anokwanisa kutarisa kukura kwehutano hwehutano hwehupenyu - uye ita mazano pamusoro pekuchinja kune utano hwako hwehutano - kubatsira kubvisa kuumbwa kweherosclerosis.
Kana uwandu hwako husina huri mukati mehutano hwakanaka-pasinei nokuchinja kuhupenyu hwako - mupi wehutano hwako angasarudza kuisa mishonga yako kuderedza lipids yako. Mimwe mishonga, yakadai semasitini, kwete kungoderedza mapidhi ako - zvakaratidzawo kuderedza dambudziko rako rekukura kwehutano hwepfungwa.
Sources:
Lam. JYT. Merck Manual of Diagnosis uye Therapy. Inowanikwa paIndaneti: 24 February 2016.
Dipiro JT, Talbert RL. Pharmacotherapy: A Pathophysiological Approach, 9th, 2014.