Ndechipi chikafu chakaipisisa chehigh cholesterol?

Ndechipi chikafu chakaipisisa chehigh cholesterol?

Mamirioni avanhu anotambura neholesterol yakazara pasi rose, uye maererano nehuwandu hweWorld Health Organisation, 78% yavo haigamuchire chero mishonga yekuirapa. Sangano reUS Centers for Disease Control and Prevention (CDC) rakashumawo kuti vagari vemuUnited States vangangosvika mamirioni makumi mapfumbamwe nemana vanotambura necholesterol yakazara uye kuti inoda kusvika hafu yeavo vane chirwere ichi havasati vachirapwa.

Maererano nezvakadhindwa ne "Idya Izvi Kwete Izvo" webhusaiti, zvine chokuita nekudya uye hutano hwehutano, asi zvinhu zvakasiyana-siyana, kusanganisira makore, uremu, kusvuta, uye humwe hutano husingaperi; Kana kunyange mimwe mishonga - inogona kuwedzera njodzi yako yekuwedzera cholesterol, asi pane imwe inogadziriswa nyore uye inodzoreka sarudzo yekubatsira kuchengetedza cholesterol mazinga: kudya.

Chikafu chakaipisisa chehigh cholesterol

Kana munhu achitambura ne high blood cholesterol kana kungoda kudzivisa chirwere ichi, pane chimwe chikafu chinofanira kunge chakapiwa, kana kuti zvishoma kuderedzwa, uye iyo nyama tsvuku.

“Nyama tsvuku inonyanya kukuvadza mwero wecholesterol muropa,” anodaro Purofesa Jinan Bena, nyanzvi yezvokudya uye mubatsiri wapurofesa paYunivhesiti yeHawaii kuManoa. Purofesa Banna anowedzera, "Nyama tsvuku ine mafuta akazara uye cholesterol, iyo kana ikadyiwa yakawandisa inogona kukonzera kuwedzera kwehuwandu hwecholesterol muropa, izvo zvinogona kuwedzera njodzi yechirwere chemoyo."

Mafuta akazara

Kudya zvokudya zvine mafuta akawandisa kunoita kuti muviri ubudise low-density lipoprotein, kana kuti cholesterol inokuvadza, muropa, iyo inotungamirira ku<em>high blood cholesterol. Mafuta akazara anowanikwa zvakasikwa muzvokudya zvakawanda - kunyange kudya kwekudyara - asi anonyanya kuwanikwa muzvigadzirwa zvenyama.

Nokuderedza kudya kwako kwemafuta ane mafuta, mazinga ako eropa recholesterol anogona kuvandudza. Muchokwadi, maererano ne2020 ongororo yesainzi yetsvakiridzo yakaburitswa muCochrane Database yeSystem Ongororo, kudzikisa mafuta akazara mukudya kunogona kubatsira kudzikisa cholesterol uye kuderedza njodzi yekubatanidzwa kwezvirwere zvemoyo ne17%.

Hafu yemari yakajairika

Zvidzidzo zvakaitwawo kunyatso ongorora hukama pakati penyama tsvuku necholesterol, seongororo, mhedzisiro yacho yakaburitswa muna 2019 mujenari Food & Function, vakawana kuti vanhu vakadzikisa huwandu hwenyama tsvuku yavakadya nehafu. vakaona kuderera kukuru kwemazinga avo echolesterol.

Nyama chena

Tsvakurudzo itsva inoratidza kuti nyama chena inogona kukuvadza kumazinga echolesterol senyama tsvuku kana ine mazinga akafanana emafuta akazara. Apo vatori vechikamu vakaiswa pakudya kwechichena chekudya chakakwirira mumafuta akazara, vakaratidza zvakanyanya mazinga eLDL cholesterol mushure memavhiki e4 achienzaniswa neavo vari pakudya kwakaderera mumafuta akazara emhuka.

Matanho akakosha uye mazano

1. Bvunza chiremba

Nhanho yekutanga uye inonyanya kukosha ndeyekuwana mazano kubva kuna chiremba ane ruzivo nezve nzira yakanakisisa yekutanga kuderedza cholesterol yakachengeteka, sezvo tsvakurudzo yekutsvakurudza inoratidza kuti mamwe mararamiro ari nyore anogona kubatsira kubudirira kwakakodzera.

2. 11 magiramu emafuta akazara

Kutanga, nyanzvi dzinokurudzira kuderedza kudya kwenyama tsvuku. Maererano neAmerican Heart Association, kana munhu ane cholesterol yakakwirira, anofanira kuderedza mafuta akazara kusvika pasi pe6% yemakori ezuva nezuva, kana anenge 11 kusvika ku13 magiramu emafuta akazara.

3. Kuita maekisesaizi

Kurovedza muviri kwakadzikama kunogonawo kuitwa chikamu chemazuva ose chemaitiro ekuderedza cholesterol, sechidzidzo, chakabudiswa muna 2013 mumagazini inonzi Atherosclerosis, Thrombosis uye Vascular Biology, yakawana kuti kufamba uye kumhanya kwakashanda mukuderedza cholesterol muvanhu vane high cholesterol.

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