Chii chinonzi Cholesterol, Nei Ichiitika? Nzira dzekudzikisa Cholesterol

Kudzikisa cholesterol kwakakosha nekuda kwekukuvadza kwainogona kukonzera kumuviri. Cholesterol inowanikwa muchiropa uye ine mabasa akawanda anokosha. Semuenzaniso, inobatsira kuchengetedza madziro emasero achichinjika. Izvo zvinodiwa kugadzira mahormone akawanda. Asi sechinhu chero chipi zvacho chiri mumuviri, kuwandisa kwecholesterol kunogadzira matambudziko.

Kufanana nemafuta, cholesterol haigoneki mumvura. Zvekutakura nemuviri wese, cholesterol muropa zvinoenderana nemamorekuru anonzi lipoprotein anotakura mavhitamini anonyungudika nemafuta. 

Mhando dzakasiyana dze lipoprotein dzine mhedzisiro dzakasiyana pahutano. Semuenzaniso, mazinga akakwirira e-low-density lipoprotein (LDL) anokonzera kuumbwa kwecholesterol iyo inogona kutungamirira kune atherosclerosis, sitiroko, kurwisa kwemoyo uye kukundikana kwetsvo.

Kusiyana neizvi, high-density lipoprotein (HDL) inobatsira kubvisa cholesterol kubva mumadziro emidziyo. Izvi zvinodzivirira kudzivirirwa kwezvirwere. 

Kubatana pakati pechikafu neropa cholesterol

Chiropa chinobudisa cholesterol yakawanda sezvinodiwa nomuviri. Inotakura mafuta uye cholesterol mune yakaderera-density lipoproteins (VLDL).

Sezvo VLDL ichitumira mafuta kumasero mumuviri wose, inochinjwa kuva LDL yakaomarara, kana kuti low-density lipoprotein, inotakura cholesterol painodiwa.

Chiropa chinodzvinyirira high-density lipoprotein (HDL), iyo inotakura cholesterol isina kushandiswa ichidzokera kuchiropa. Iyi nzira inonzi reverse cholesterol transport. Inopa dziviriro kubva kune atherosclerosis uye zvimwe zvirwere zvemoyo. 

Mamwe lipoprotein, kunyanya LDL neVLDL, anowanzokuvadzwa nemahara radicals mune chirongwa chinonzi oxidation. Oxidized LDL neVLDL zvinotonyanya kukuvadza hutano hwemwoyo.

Cholesterol kubva muchikafu inongova nemhedzisiro diki pahuwandu hwecholesterol mumuviri. Imhaka yekuti chiropa chinoshandura huwandu hwecholesterol yachinogadzira zvichienderana nekuti wadya yakawanda sei. Apo muviri wedu unotora cholesterol yakawanda kubva muchikafu, shoma inowanikwa muchiropa.

Kunyange zvazvo cholesterol yezvokudya ine zvishoma pamazinga echolesterol, zvimwe zvekudya zvakadai semajini, kusvuta, uye mararamiro ehupenyu zvinogona kukuvadza mamiriro acho ezvinhu.

Saizvozvo, dzimwe sarudzo dzemararamiro dzinobatsira kuwedzera inobatsira HDL uye kuderedza inokuvadza LDL.

Chii chinokonzera high cholesterol?

Izvi zvinotevera zvinowanzoitika zvinokanganisa cholesterol mazinga;

• Zvokudya zvakapfuma mumafuta akazara uye trans: Kudya izvi zvekudya nguva dzose kunogona kukwidza LDL cholesterol mazinga.
• Huremu hwakawandisa: Kufutisa kunokonzera kuderedza cholesterol yakanaka uye kukwidza cholesterol yakaipa.
• Kusaita basa: Kusaita maekisesaizi uye kugara pasi kunogona kukwidza mazinga eLDL.
• Zera: Cholesterol (LDL) mazinga anowanzotanga kukwira mushure memakore makumi maviri.
• Genetic: Avo vane nhoroondo yemhuri vane cholesterol yakakwira vanowanzosangana nechirwere ichi.

Nzira dzekudzikisa Cholesterol

Idya mafuta anonzi monounsaturated

• Kusiyana nemafuta akazara, pane kanenge kaviri kemikari chisungo chinoshandura nzira iyo mafuta asina kuzara anoshandiswa mumuviri. Monounsaturated mafuta ane chisungo chimwe chete cheviri.
• Kudya mafuta anonzi monounsaturated kunoderedza LDL inokuvadza uku uchichengetedza mazinga ehutano hweHDL. 
• Aya mafuta anogona kuderedza oxidation ye lipoproteins, iyo inobatsira ku atherosclerosis.
• Muzhinji, mafuta emonounsaturated ane hutano sezvo achidzikisa inokuvadza LDL cholesterol, kuwedzera yakanaka HDL cholesterol uye kuderedza inokuvadza oxidation.
• Olive uye mafuta omuorivhiNzungu senge avocado, mafuta ecanola, maarmonds, walnuts, hazelnuts, uye cashews ndiwo matsime akanaka emafuta anonzi monounsaturated.

Shandisa polyunsaturated mafuta, kunyanya Omega 3

• Mafuta ePolyunsaturated ane zvisungo zvakapetwa kaviri zvinovaita kuti vazvibate zvakasiyana nemuviri pane mafuta akazara. 
• Zvidzidzo zvinoratidza kuti mafuta e polyunsaturated anoderedza "yakaipa" LDL cholesterol uye njodzi yechirwere chemoyo.
• Polyunsaturated mafuta zvakare anoderedza njodzi ye metabolic syndrome uye mhando 2 chirwere cheshuga. 
• Omega 3 fatty acids Irwo rudzi rwemafuta e-polyunsaturated anonyanya kukoshesa mwoyo-hutano. Inowanikwa mune zvegungwa uye hove mafuta ekuwedzera.
• Omega 3 mafuta anowanikwa muhove dzine mafuta dzakadai sesalmon, mackerel, herring, tuna, uye shellfish, kusanganisira shrimp. Zvimwe zviwanikwa zve omega 3 imbeu nenzungu.

Idya soluble fiber

• Soluble fiber imhando yefiber inogona kugayiwa nemabhakitiriya anobatsira anogara mumatumbo. probiotic Aya mabhakitiriya akanaka, anozivikanwawo seLDL neVLDL, anoshanda mukudzikisa ese ari maviri emhando dzemapoprotein anokuvadza, anoti cholesterol.
• Soluble fiber inoderedza njodzi yezvirwere. Nzvimbo dzakanakisa dzekunyungudika fiber dzinosanganisira bhinzi, pizi, nyemba, michero, oats uye zviyo.

Shandisa miriwo uye zvinonhuwira mukubika

• Herbs uye SpicesInopa mavitamini, zvicherwa uye antioxidants.
• Zvidzidzo zvakaratidza kuti kugara uchinwa garlic, turmeric uye ginger kunoshanda mukuderedza cholesterol.
• Mishonga yemiti ine antioxidants inodzivirira oxidation yeLDL cholesterol. Inoderedza kuumbwa kweplaque mutsinga.
• Miti uye zvinonhuwira zvakadai se thyme, sage, mint, cloves, allspice, sinamoni, marjoram, dill, uye coriander zvinopa huwandu hwakawanda hwe antioxidants. Inobatsira zvikuru kuderedza cholesterol yakaipa.

Dzivisa artificial trans mafuta

• Trans mafuta anowanzoitika munyama tsvuku uye zvigadzirwa zvemukaka. Zvokudya zvakagadzikiswa zvine mafuta ekufambisa.
• Artificial trans mafutaInogadzirwa ne hydrogenating kana kuwedzera hydrogen kumafuta asina unsaturated, akadai semafuta emiriwo, kushandura chimiro chavo uye kusimba pakupisa kwekamuri.
• Ongororo dzinoratidza kuti kudya mafuta ekugadzira anokwirisa cholesterol yakaipa uye kunoderedza cholesterol yakanaka. Izvi zvinowedzera njodzi yechirwere chemoyo.
• Cherechedza mazwi ekuti "partially hydrogenated" muzvinyorwa zvinyorwa. Iri izwi rinoratidza kuti chikafu chine trans mafuta uye chinofanira kudzivirirwa.

gara kure neshuga

• Haisi kungozara uye trans mafuta anosimudza cholesterol. Kudya shuga yakawandisa kunogona kuita zvakafanana.
• Idya zvokudya zvisina shuga pose pazvinogoneka. Usadye chikafu chine zvinotapira zvekugadzira senge yakakwira fructose sirasi yechibage.

Idya chimiro cheMediterranean

• Kudya kweMediterranean Yakapfuma mumafuta emuorivhi, michero, miriwo, nzungu, zviyo uye hove. Iyo yakaderera munyama tsvuku uye yakawanda yemukaka zvigadzirwa. 
• Doro, kazhinji muchimiro chewaini tsvuku, inonwiwa zvine mwero nekudya.
• Mhando yekudya iyi ine hutano hwakanyanya kune hutano hwemoyo, sezvo ine chikafu chinobatsira kuderedza cholesterol.
• Zvidzidzo zvakaratidza kuti kutevera kudya kweMediterranean-style kweinenge mwedzi mitatu kunoderedza LDL cholesterol neavhareji ye8,9 mg per deciliter (dL).
• Inoderedzawo njodzi yechirwere chemoyo nekusvika 52% uye njodzi yekufa ne47% kana ichinge yakapihwa kweanenge makore mana.

kune green tea

• Green teaInowanikwa nekupisa nekuomesa mashizha eCamellia sinensis chirimwa.
• Zvidzidzo zvemhuka zvinoratidza kuti green tea inobatsira kudzikisa cholesterol nekudzikisira kugadzirwa kwechiropa cheLDL nekuwedzera kubviswa kwayo kubva muropa.
• Green tea zvakare yakapfuma mune antioxidants.
• Inodzivirira LDL cholesterol kubva pakuva oxidized uye kugadzira plaque mutsinga.

kurovedza muviri

• Kuita maekisesaizi kunobatsira pautano hwemwoyo. Inobatsira kurwisa kufutisa. Inoshandawo mukuderedza inokuvadza LDL cholesterol uye inowedzera inobatsira HDL.
• Famba Kunyange zvazvo kurovedza muviri kwakaderera, kwakadai sepamusoro-kunyanya kurovedza muviri, kunowedzera HDL, zvichiita kuti kurovedza muviri kuve kwenguva refu uye kwakanyanyisa kunowedzera kubatsirwa. 

kuderedza uremu

• Zvokudya zvinovaka muviri zvinokanganisa matorero anoita muviri uye kugadzira cholesterol.
• Pakazara, kurasikirwa nehuremu kune zvakapetwa kaviri pacholesterol nekuwedzera inobatsira HDL uye kuderedza inokuvadza LDL.

Usasvuta

• Kusvuta kunowedzera njodzi yechirwere chemwoyo. Imwe yacho ndeyekuchinja mabatiro anoita muviri cholesterol.
• Maseru anodzivirira zvirwere muvanoputa haakwanisi kudzosa cholesterol muropa kuti itakure nepamadziro emidziyo. Kukuvadzwa uku kune chekuita netara yefodya kwete nicotine.
• Aya masero asingashande edziviriro edziviriro anoita kuti tsinga dzakavharika muvanoputa. 
• Kurega kusvuta kunogona kuchinja izvi zvinokuvadza. 

shandisa supplements

• Pane humbowo hwakasimba hwekuti mafuta ehove uye soluble fiber anoshanda mukudzikisa cholesterol nekuvandudza hutano hwemoyo. 
• Chimwe chekuwedzera, coenzyme Q10Kunyange zvazvo zvikomborero zvayo zvenguva refu zvisati zvazivikanwa, zvinoratidza vimbiso mukuderedza cholesterol.

Mishonga Yemishonga Kuderedza Cholesterol

Iwe unogona zvakare kushandisa nzira dzinotevera dzemishonga yekudzikisa cholesterol.

lemon yakakosha mafuta

• Wedzera madonhwe maviri emuorivhi akakosha mugirazi remvura uye sanganisa zvakanaka. nokuda kweizvi.
• Unofanira kunwa mvura iyi kaviri pazuva.

Lemon yakakosha mafuta inoshandiswa kune yayo analgesic uye anti-kuzvimba mhedzisiro. Inobatsira kuderedza cholesterol uye kuwedzera tsinga dzeropa kuti dzirege kukanganiswa kubuda kweropa.

mavhitaminzi

Mavhitamini B3, E uye C anozivikanwa kuderedza serum cholesterol mazinga. Vitamin C supplementation yakawanikwa ichidzikisa mazinga eLDL.

Mavhitamini B3 uye E anobatsira kurwisa high cholesterol zviratidzo senge atherosclerosis nekudzikisa kuunganidzwa kwecholesterol mutsinga.

Zvokudya zvakapfuma mumavhitamini aya zvinosanganisira michero yecitrus, mashizha ane mashizha, huku, howa, tuna, maarumondi, uye mbambaira.

Kokonati mafuta

• Iwe unogona kushandisa kokonati mafuta mukudya uye saladi.
• Unogona kutsiva mafuta ako ekubikisa nekokonati mafuta.

Kokonati mafutaIyo inozivikanwa kuwedzera yakanaka cholesterol mazinga muropa. Izvi zvinobatsira kuderedza cholesterol yakaipa. Inochengetedzawo uremu pasi pesimba uye inodzivirira kubva kuchirwere chemoyo.

hadiyo

• Wedzera garlic yakagurwa kune ndiro.
• Unogonawo kutsenga garlic peeled.
• Unofanira kudya garlic zuva nezuva.

hadiyoine musanganiswa unonzi allicin, unongoburitswa kana wapwanyika. Mushonga uyu unozivikanwa nekudzikamisa cholesterol.

Green tea

• Wedzerai teaspoon yegreen tea mukapu yemvura uye uuye nayo kumota.
• Mushure mekubika kwemaminitsi mashanu, simbisa.
• Kana tei yatonhora zvishoma, wedzera uchi kwairi. Zvekuti kana kuchipisa.
• Iwe unofanirwa kunwa izvi katatu pazuva.

Green teaSimba rayo re antioxidant rinogona kukonzerwa nekuvapo kwe epigallocatechin gallate (EGCG) mairi, iyo inobatsira kuderedza cholesterol yakaipa.

Yogati

Idya ndiro yeprobiotic yogurt pazuva. Probiotic yogurt ine mabhakitiriya akanaka anowedzera hutano hwematumbo uye anoita basa rakakosha mukudzikamisa cholesterol.

chia mbeu

Iwe unofanirwa kudya mhodzi dzechia zuva nezuva kuderedza cholesterol. chia mbeuIyo yakapfuma sosi ye omega 3 fatty acids inobatsira kuderedza cholesterol mazinga uye njodzi yechirwere chemoyo.

muto wegrapefruit

• Inwa girazi remuchero uchangobva kusvinwa 1 kusvika 2 kanomwe pazuva, kunyanya mushure mekudya kwega kwega.

bhuratifuruine zvakasiyana-siyana zvekudya. Inopa muviri zvicherwa zvakaita sevhitamini C, fiber, magnesium uye potassium. Iyo ine simba antioxidant mukana wegrapefruit, pamwe neyakaomesesa inovaka muviri, yakanakira kudzikisa cholesterol.

chinwiwa cheranjisi

• Inwa girazi remuto weorenji uchangobva kusvinwa 2 kusvika katatu pazuva.

Maererano nekudzidza kwakabudiswa, nguva dzose uye kwenguva refu juice eruvara kushandiswa kwakawanikwa kunoderedza mazinga echolesterol uye njodzi yekuvandudza chirwere chemwoyo.

Pomegranate juice

• Girazi rezvichangobva kugadzirirwa pomegranate juiceInwa izvi 1 kusvika ka2 pazuva.

Pomegranate ine huwandu hwakawanda hwe antioxidants kana ichienzaniswa negirini tii newaini tsvuku. Aya ma antioxidants anobatsira kuderedza cholesterol yakaipa, iyo inodzivirira chirwere chemwoyo.

Ndimu muto

• Wedzera muto wehafu yemononi kune girazi remvura inodziya.
• Sakanidza zvakanaka uye uwedzere humwe huchi kwairi.
• zvemuto.
• Inwa girazi remuto weremoni kamwe chete pazuva, kunyanya mangwanani ega ega usina chinhu.

Ndimu muto Iyo yakapfuma sosi yevhitamini C uye antioxidants. Uyu ndiwo mushonga unoshanda wekudzikisa yakaipa cholesterol uye kusimudzira uremu.

Apple cider vhiniga

• Wedzera imwe punipuni yeapuro cider vhiniga kune girazi remvura inodziya uye sanganisa zvakanaka.
• Wedzera humwe huchi kumusanganiswa uyu uye upedze.
• Inwa mhinduro iyi kamwe pazuva kana mamwe mazuva ese kuti uwane mhedzisiro yakanaka.

Apple cider vhiniga Iine acetic acid uye pectin. Acetic acid inobatsira kuderedza uremu husingadiwi hwemuviri hunoenderana necholesterol yakakwira, nepo cholesterol yakaipa (LDL) inozvinamatira kune apuro cider vhiniga pectin (fiber) uye inobviswa kubva mumuviri.

Mbeu yeflakisi

• Wedzera chipunu cheupfu hweflaxseed kune girazi remvura inodziya kana mukaka uye sangana zvakanaka.
• Iwe unogona kuwedzera humwe huchi kumusanganiswa kuti uwedzere kunaka kwayo. For now.
• Unofanira kuita izvi kamwe chete pazuva.

Mbeu yeflakisiine lignan inonzi secoisolariciresinol diglucoside (SDG), iyo inobatsira kuderedza cholesterol uye kuderedza dambudziko rekuita zvirwere zvechiropa.

Celery muto

• Sakanidza mashanga maviri e celery nehafu yegirazi remvura.
• Simbisa uye uwedzere humwe huchi kune yakasimwa celery muto.
• Idya girazi remvura iyi uye uise mufiriji zvakasara.
• Iwe unofanirwa kunwa girazi re celery juice 1-2 kanomwe pazuva.

Celery Iyo yakapfuma sosi ye antioxidants uye iyo yenguva dzose kushandiswa kunoshanda mukudzikisa yakaipa cholesterol.

Zvokudya Zvinoderedza Cholesterol

Chirwere chiri kuuraya zvakanyanya mazuva ano ihosha yemoyo. Kufa kwezvirwere munyika kunowanzoonekwa kubva kuzvirwere zvemoyo. High cholesterol inokonzera chirwere chemwoyo. High triglycerides inowedzerawo njodzi. Kuenzanisa mazinga echolesterol kunoderedza njodzi yechirwere chemoyo. Zvokudya zvinoderedza cholesterol iri kuwedzera kukosha.

muriwo

• muriwo Icho chirimwa-based protein source.
• Yakapfuma mufiber. Iine huwandu hwakanaka hweprotein nemaminerari. 
• Kutsiva nyemba nenyama yakagadzikiswa uye zvimwe zviyo zvakanatswa kunoderedza njodzi yechirwere chemoyo.

yekotapeya

• yekotapeya Inovaka muviri zvakanyanya. Muchero wakapfuma muvhitamini nemamineral. 
• Icho chimwe chezvikafu zvinodzikisa cholesterol nekuti ipfuma yakawanda yemafuta monounsaturated uye fiber.

Nuts

• Nuts Yakanyanya kudya-dense. Iine chikamu chepamusoro chemafuta anonzi monounsaturated.
• Nzungu dzine omega 3 fatty acids, izvo zvakakosha pahutano hwemwoyo.
• Nzungu dzine phytosterols.
• Mushonga wechirimwa uyu, wakafanana necholesterol, unobatsira kuderedza cholesterol nekudzivirira kunyura muura.
• Nzungu dzine magnesium, potassium uye calcium. Zvicherwa izvi zvinoderedza njodzi yechirwere chemoyo nekudzikisa BP.

hove dzine mafuta

• Salmoni, mackerelHove dzine mafuta senge trout dzakapfuma mu omega 3 fatty acids. 
• Omega 3 fatty acids inovandudza hutano hwemwoyo, inosimudza cholesterol yakanaka uye kuderedza njodzi yesitiroko.

bota

• Tsvagiridzo yakakura yakaratidza kuti zviyo zvese zvinoderedza njodzi yechirwere chemoyo. 
• Mbeu dzakakwana uye zviyo zvose zvine mishonga yemiti yakawanda kupfuura yakacheneswa. Yakapfuma muvhitamini nemamineral.
• Nepo chikafu chezviyo chakazara chinobatsira hutano hwemoyo, zviviri zvakanyanya zvinomira sechikafu chinoderedza cholesterol.

Oat: Oats, iyo ine beta-glucan, rudzi rwefiber yakanyungudika, ine simba rekudzikisa cholesterol. 

Rudimbwa: Bhari, iyo yakapfuma mu beta-glucan, inobatsira kuderedza cholesterol yakaipa.

Zvibereko

• Kudya muchero kudya kwakanakisa kwehutano hwemoyo. Sezvo yakapfuma mufiber, yakakwana yekudzikisa cholesterol. 
• Zvakakosha kudya michero kudzivirira kuumbwa kwecholesterol muchiropa.

Chokoreti yakasviba uye cocoa

• Chokoreti yakasvibaChinhu chikuru ndicho cocoa. Pane tsvagiridzo yekuti cocoa uye chokoreti yakasviba chikafu chinodzikisa cholesterol.
• Chikonzero chete nei chokoreti ichikanganisa hutano hwemoyo ishuga iri mairi. Nechikonzero ichi, yako chokoreti yaunofarira inofanira kunge yakasviba chokoreti ine 75-80% cocoa.

hadiyo

• hadiyo Iine zvine simba zvinomera zvinosanganiswa senge iyo huru inoshanda ingredient allicin.
• Ongororo dzakawanda dzinoratidza kuti garlic inoderedza BP muvanhu vane high blood pressure. 
• Kunyangwe isingashande seBP, inobatsirawo kuderedza yakashata cholesterol.

muriwo

• Miriwo yakaderera mumakoriyori uye yakapfuma mufiber uye antioxidants.
• Pectin, iyo inowanikwa mumaapuro uye maranjisi uye inoderedza cholesterol yakakwira, iripowo nemimwe miriwo. Okra, eggplant, karoti, mbatatisi miriwo yakapfuma mu pectin.
• Muriwo unopawo huwandu hwemishonga yemiti ine hutano. Mishonga iyi ine hutano hwakawanda, kunyanya muchirwere chemoyo.

tii

• Tea; Iine mishonga yakakosha yemiti kuchengetedza hutano hwemwoyo. 
• Kune marudzi akasiyana etii se dema, girini uye chena tii, imwe neimwe ine hutano hwakasiyana. Izvi zvinotevera zvinhu zviviri zviri mukati metii zvinopa izvi zvakanaka ndezvi:

Catechin: Catechin chinhu chinobatsira kuchengetedza moyo munzira dzakawanda. Inomutsa nitrite oxide, iyo yakakosha kune hutano hwehutano hweropa. Inodzivirirawo kuvhara kweropa nekudzivisa cholesterol synthesis uye kunwa.

quercetin: Ichiri kuvandudza hutano hwevascular, inodzivirira kuzvimba.

miriwo yemashizha yakasvibirira

• Miriwo yose yakanaka kune mwoyo, asi miriwo yemashizha yakasvibiriraIine zvimwe zvinobatsira zvehutano hwemoyo. 
• Miti yemashizha yakaita sekare nespinachi ine chinhu chinonzi lutein. Izvi zvinoderedza njodzi yechirwere chemoyo.
• miriwo yemashizha yakasvibirira; Inoderedza bile acid secretions inoburitsa cholesterol yakawanda.
• Nokuda kwechikonzero ichi, inoratidzika sechikafu chinoderedza cholesterol.

extra virgin mafuta omuorivhi

• chikamu chakakosha chekudya kweMediterranean extra virgin mafuta omuorivhiNdiyo imwe yemafuta akakosha kuchengetedza hutano hwemoyo. Avo vanoshandisa mafuta emuorivhi mukudya vane 30% yengozi yakaderera yekuva nechirwere chemoyo.
• Mafuta omuorivhi, ane mafuta akawanda emonounsaturated, anobatsira kukwidza cholesterol yakanaka, iyo yakaderera. Iyo polyphenols iyo ine inoderedza kuzvimba.

HDL - Maitiro ekusimudza Yakanaka Cholesterol

Cholesterol chikamu chakakosha chemuviri, asi huwandu hwepamusoro hunogona kukonzera chirwere chemoyo. Good cholesterol (HDL) inobatsira kuenzanisa cholesterol yakaipa. Kune mamwe mararamiro ekuchinja anowedzera cholesterol yakanaka.

Chii chinonzi HDL cholesterol?

General cholesterol, iyo inosanganisira HDL, LDL, uye triglycerides, inoyera huwandu hwecholesterol muropa rako. Kune rimwe divi, cholesterol yakazara inonyanya kuve neLDL kana "yakaipa" cholesterol. Yakakwira LDL mwero, kana kuti yakaderera-density lipoprotein, inokonzera plaque kuvaka mutsinga, kuwedzera ngozi yehosha yemwoyo nesitiroko. LDL inowedzerawo ngozi yehosha yetsinga yomumativi, iyo inoitika apo plaque inoungana mutsinga inoendesa ropa kumakumbo ndokuriita nhete. Iyo yakakwirira yeHDL yako, iyo yakaderera LDL yako.

High-density lipoprotein cholesterol, kana HDL, inowanzonzi "yakanaka" cholesterol. High-density lipoprotein i cholesterol scavenger inobata cholesterol yakawandisa inotenderera uye kuitakura kuenda kuchiropa kwainoputswa zvakafanira.

HDL inorongedzerwa seboka rezvimedu pane kuti riite rudzi rumwe rwechidimbu. HDL inoumbwa nelipids (mafuta), cholesterol, uye mapuroteni (anonzi apolipoprotein), asi mamwe ane denderedzwa uye mamwe akaita serin'i. Mamwe marudzi eHDL anobvisa cholesterol inokuvadza kubva muropa, asi mamwe akazvimirira pacholesterol. 

Yakaderera HDL cholesterol inokuvadza kupfuura yakaderera LDL cholesterol. Kana mwero weHDL yomurume uri pasi pemamirigiramu 40 echolesterol padesilita imwe neimwe yeropa uye HDL yomukadzi iri pasi pemamirigiramu 50 padeciliter imwe neimwe yeropa, ngozi yehosha, zvikurukuru hosha yemwoyo, inowedzerwa. Naizvozvo, zvinobatsira kuwedzera HDL cholesterol mazinga, ayo akaderera.

Nzira yekusimudza HDL cholesterol zvakasununguka?

Usasvuta

• Kusvuta kunowedzera matambudziko akawanda ehutano, akadai sekuderedza HDL cholesterol. 
• Inoderedzawo mazinga eHDL, kuwedzera njodzi yechirwere chemwoyo.

fambira mberi

• Imwe yemabhenefiti akawanda ekurovedza muviri kukwidza HDL cholesterol mazinga. 

kuderedza uremu

• Kune avo vakafuta, kurasikirwa nehuremu kunobatsira kukwidza HDL cholesterol. 
• Pamakirogiramu matanhatu ega ega aunorasikirwa, HDL yako inogona kukwira nemirigiramu imwe padesilita. 

Kudya mafuta ane hutano

• Dzivisa trans mafuta anowanikwa muzvikafu zvakakangwa kuti ukwidze HDL yako. 
• Kune rumwe rutivi, iwe unofanirwa kudya mafuta ane hutano akadai seavocado, mafuta omuorivhi, maarumondi uye salmon.
• Mafuta ane hutano anosimudza HDL cholesterol, nepo kuderedza mafuta asina kunaka kunobatsira kudzora mazinga eLDL cholesterol. Izvi zvinodzivirira hutano hwemoyo.

Deredza makabhohaidhiretsi akacheneswa

• Makabhohaidhiretsi akacheneswa sechingwa chichena neshuga zvine zvinokanganisa HDL. 
• Kuderedza kushandiswa kwemacarbohydrates aya kunobatsira kukwidza HDL (yakanaka) cholesterol. 

usanwa doro

• Kana ukanwa doro, gara uine mwero. Zvakanakisa kusaishandisa zvachose.
• Nepo kunwa doro zvakanyanya kunoderedza HDL, zvinokanganisa hutano hwese.

Wedzera kutora kwako niacin

• Niacinvhitamini B inobatsira muviri kushandura chikafu kuita simba. Inobatsirawo kuhutano hwegadziriro yekugaya, neurological system, ganda, bvudzi uye maziso. 
• Kunyange zvazvo vanhu vakawanda vachiwana niacin yakakwana kubva pakudya kwavo, niacin inowanzoshandiswa kukwidza mazinga eHDL akaderera. Niacin supplementation inogona kuwedzera HDL cholesterol neinopfuura 30%.

Cholesterol ine mabasa akakosha mumuviri, asi kana ikasadzoreka, inogona kukonzera kuvharika kwetsinga uye chirwere chemoyo.

Low-density lipoprotein (LDL) inokonzeresa kukuvara kwemahara uye inopa zvakanyanya kuhosha yemoyo. Kusiyana neizvi, high-density lipoprotein (HDL) inodzivirira pahosha yemwoyo nokutakura cholesterol ichidzoka nepamadziro emidziyo ichienda kuchiropa.

Kana cholesterol yako isiri pachiyero, kupindira kwemararamiro ndiwo mutsara wekutanga wekurapa. Unsaturated mafuta, soluble fiber, uye chirimwa sterols uye stanols zvinogona kuwedzera yakanaka HDL cholesterol uye kubatsira kudzikisa yakaipa LDL cholesterol.

Kwakabva: 1, 2, 3