Kana ukanyatsogadziriswa, kushandiswa kwemishonga inorapa zvirwere kunogona kufamba nenzira yakareba mukudzivirira utano hwako hwose. Metabolic syndrome iboka remamiriro ezvinhu anowanikwa pamwechete uye anokonzera ngozi yako yepfungwa uye chirwere cheshuga , kusanganisira:
- high blood pressure
- high sugar sugar levels
- akakwirira maitiro e triglycerides (ropa remafuta)
- pasi peHDL ("zvakanaka") cholesterol
- mafuta akawanda zvakapoteredza chiuno chako
Vanhu vane zvirwere zvemagetsi zvinowanzoita kuti ave nechirwere chemwoyo uye katanhatu seanokwanisa kukura chirwere cheshuga sevanhu vasina zvirwere zvemagetsi. Sangano reNational Institutes of Health rinofungidzira kuti vanenge 25% veAmerica iye zvino vane chirwere chemagetsi.
Zvakawanda zvezviitiko zvinosanganisira zvirwere zvemagetsi hazvisi zviratidzo kana zviratidzo. Zvisinei, shuga yakakosha yeropa inogona kukonzera zviratidzo zvakadai sokuneta uye kuoneswa kwemaonero, apo kuwedzerwa kweropa kunogona kukonzera kusuruvara kwepfungwa uye kusvibiswa kwemhepo.
Zvinokonzera Metabolic Syndrome
Izvi zvinotevera zvinogona kuita kuti kuve nekusanganiswa kwemasikirwo ekurwadza:
- kuwandisa kana kuora
- mararamiro ehupenyu
- insulin kumira
- kunyanya kuvhara ropa
- chisingagumi kuputika
- fatty chiver
Sezvaunokura, unhu hwako hwehutachiona hunowedzera. Genetics inogonawo kuita basa mukutanga kwehutano hwemagetsi. Vanhu vane polycystic ovarian syndrome , gallstones , uye kupererwa kwepabonde zvinogonawo kuva nehuwandu hwehutachiona hwehutachiona.
Zvigadzidzo zvepanyama zveMetabolic Syndrome
Yakapiwa mikana yehutachiona hwemagetsi yekuwedzera dambudziko rako rehutano hwehutano hwehutano hwakadai sechirwere chemwoyo, chirwere cheshuga, uye chirwere , zvakakosha kushanda pamwe nechiremba wako kuti uite chirongwa chekurapa chirwere chemishonga chinokodzera iwe. Kana uchida kuziva nezvekushandisa zvinhu zvakasikwa pakuchengetedza chirwere chemagetsi, funga kubvunza chiremba wako pamusoro pemishonga iyi:
1) Antioxidants
Mukuongorora kwakaitwa vanhu vakuru vatatu muna 2009, vatsvakurudzi vakawana kuti kushandiswa kwemakotokari (chirwere che antioxidant chinowanikwa mumichero nemiriwo) chinogona kubatsira kuvandudza zvimwe zviitiko zvinowanzobatanidzwa muhutano hwemagetsi. Semuenzaniso, kudya kwakanyanya kwecarotenoid kwakabatanidzwa kune madonhwe maduku, zvidiki zviduku zvakakora, uye mazinga ezasi e triglycerides.
Carotenoids inowanzova nehuwandu hwezvokudya zvakawanda, kusanganisira sipinashi, mbatatata, tsvuku tsvuku, tomate, kare, dzungu, karoti, papaya, uye collards.
Muchidzidzo chiduku chakabudiswa muna 2009, vhiki ina dzokurapa nemuchero wedzambeu yembeu zvakaonekwa kuderedza kushanda kweropa kune vanhu vane chirwere chemagetsi. Zvisinei, kwakanga kusina kuchinja kukuru mukutengesa kwecholesterol.
3) Kudzu
Miriwo kudzu inoratidzira kuvimbiswa kwehutachiona hwehutachiona hwehutano, maererano nekutangira kutsvakurudza kwakabudiswa muna 2009. Mukuongororwa pamakonzo ane metabolic syndrome, masayendisiti akawana kuti kudzu-shiri dzakapiwa zvishoma zvishoma uye dzakave nemautano ehutachiona hweropa, insulini, uye cholesterol mwedzi miviri (ichifananidzwa nemhuka dzisina kudyiwa kudzu).
Kurapa
Kunyange zvazvo mamwe mishonga (yakadai seropa rinodhaka zvinodhaka) dzimwe nguva inoshandiswa kudzora zvinokonzera ngozi, mararamiro emararamiro anoonekwa seanonyanya kukosha ekugadzirisa zvirwere zvemagetsi.
Makona emakona ekurapa zvirwere anosanganisira:
- kugara uchirovedza muviri
- kuchengetedza uremu hwakanaka
- kurega kusvuta
- kutevera kudya kwakanaka
Kudya kweMetabolic Syndrome
Chimwe chikamu chikuru chekurapa kwemishonga yemagetsi, kushandiswa kwemishonga yehutano kunofanirwa kusanganisira zvinhu izvi:
- zvakasiyana-siyana zvezvibereko nemiriwo
- zviyo zvakakwana (panzvimbo pezviyo zvakanatswa, semucheka mutsvuku nechingwa chena)
- chikafu chisina mafuta akazara, trans mafuta, uye cholesterol
- Mafuta asina mafuta asina mafuta-pasi (kana iwe uchidya dairy)
- kunyorera kudyiwa kwezvokudya zveyasa
- kudya kuderera kwezvokudya uye zvinwiwa zvine shuga yakawedzerwa
Kudzivirira
Kuti udzivirire chirwere chemagetsi, zvakakosha kuchengetedza muviri wemuenzaniso index (BMI) uri pasi pe25.
(Dzidza kuti ungaverenga sei BMI yako.) Vakadzi vanofanira kuchengetedza chiyero chechiuno chemasendimita makumi matatu, asi varume vanofanira kuronga chiuno chechiuno chinodarika masendimita makumi mana.
Iwe unofanirwawo kuwana zvakawanda zvekuita muviri uye kutevera moyo-utano hwakanaka, kunze kwekushanyira chiremba wako nguva dzose kuti uwane cholesterol yako, ropa, uye mazinga ehuga eropa.
Uyezve, huchapupu huchapupu hunoratidza kuti vanhu vanorara zvishoma maawa matanhatu neusiku vangatarisana nehuwandu hwehutachiona hwehutachiona. Utano hwakanaka hunogonawo kubatsira mukurapa kwemishonga yemakemikari.
Kushandisa Zvirongwa Zvesango zveMetabolic Syndrome
Pamusana pokushayikwa kwekutsvakurudza, zvakakurumidza kutaurira chero mishonga yemasikirwo semushonga wehutachiona hwemagetsi. Zvakakoshawo kuziva kuti kuzviraramisa mamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba. Kana iwe uchifunga kushandisa chero nzira ipi zvayo yekurapa kwakasiyana, ita nechokwadi chekuona chiremba wako kutanga.
> Sources:
> Hall MH, Muldoon MF, Jennings JR, Buysse DJ, Flory JD, Manuck SB. "Kuzvidzivirira Kwako Nguva Yokurara Kunosanganiswa NeMetabolic Syndrome muMidlife Adults." Kurara. 2008 1; 31 (5): 635-43.
> Peng N, Prasain JK, Dai Y, Moore R, Arabshahi A, Barnes S, Carlson S, Wyss JM. "Chronic Chronic Dietary Kudzu Isoflavones Kuvandudza Zvikamu zveMetabolic Syndrome muStroke-Inowanikwa Pasi Pose Inonzi Hypertensive Rats." J Agric Zvokudya Chem. 2009 26; 57 (16): 7268-73.
> Sivaprakasapillai B, Edirisinghe I, Randolph J, Steinberg F, Kappagoda T. "Migumisiro yeMbeu yeMuzambiringa Inokonzerwa Nokudzvinyirirwa Kweropa Muzvikamu Zvine Metabolic Syndrome." Metabolism. 2009 58 (12): 1743-6.
> Sluijs I, Beulens JW, Grobbee DE, van der Schouw YT. "Chirwere cheCarotenoid Kuwanikwa Kunosanganiswa neKuderera Kwakawanda kweMetabolic Syndrome muVakati-Vakwegura uye Vakwegura." J Nutriti. 2009 (5): 987-92.