El yakawedzera cholesterol imwe yematambudziko anoonekwa kazhinji pazuva rekuzvarwa. Kune vanhu vanoto svotwa necholesterol yakawanda nekuda kwemageneti avo, saka ihondo yavanofanira kurarama zuva nezuva. Mararamiro ane hutano akakosha kuti tikwanise kurwisa cholesterol, nekudaro tichitarisira hutano hwedu hwemwoyo.
Kurwisa cholesterol kunogona kuva chimwe chinhu chatinoona chakaoma Asi chokwadi ndechekuti pane zvimwe zvezvinhu zvehupenyu uye dhayeti izvo zvichatibatsira uye izvo zvatinogona kushanduka zviri nyore. Tichaona zvatinofanira kuita kuti tirege kuve necholesterol yakawanda uye nekudaro kurarama hupenyu hune hutano hwakanyanya.
Doro nefodya
Tinoziva kuti idzi tsika mbiri dzakashata chaizvo kuhutano hwedu, kwete chete nenyaya yecholesterol. Ivo vanowedzera mukana wekutambura nemhando dzakasiyana dzekenza, kuwedzera kusagadzikana, kudzora kugona kwemapapu uye yakareba etcetera. Ndokusaka kana tiine imwe yetsika mbiri kana mbiri idzi, tichifanira kurega. Ichi chingave chiito chakaomesesa pane zvese, asi zvakakosha kuti utarise kuti nemararamiro anogara achisanganisira fodya nedoro, hutano hunogara huchitambura. Edza kuteedzera chirongwa icho chinokubatsira iwe kurega uye kukumbira rubatsiro kubva kune vanhu vakatombopfuura napo, kubva kumhuri neshamwari. Nenzira iyi iwe uchave nerutsigiro rwakawanda uye zvimwe zvikonzero zvekuzviita.
Exercise zuva nezuva
Chimwe chezvinhu zvinokurudzirwa nguva dzose kudzikisa cholesterol ndeyekuti isu tinoita zvine mwero kurovedza muviri zuva nezuva. Chiitwa inotibatsira kuwedzera HDL kana cholesterol yakanaka, iyo inobatsira yedu arteri. Iyo zvakare inovandudza yedu yemoyo kugona, izvo zvakakosha zvikuru kana isu tichiwanzo kuve neakakwira cholesterol. Mutambo unewo bhenefiti zhinji, nekuti inovandudza kusagadzikana, inoderedza kusagadzikana uye inotibatsira kurara zvirinani. Iwe unogona kurovedza kwehafu yeawa pazuva, kubva pakufamba nekukurumidza kuenda kune kuchovha kusvika kusimudza masimbi. Chinhu chakakosha kuti ugare uchishingaira uye uzviite zuva nezuva.
Deredza uremu
Kana iwe ukavandudza dhayeti yako uye unorovedza muviri zuva nezuva unozoguma wonda. Kuve neakawedzera kilos kunokanganisawo kana zvasvika pakuwedzera cholesterol uye nekukuvadza kwedu arteri. Mafuta akaunganidzwa anonyanya kuomesa kubvisa isu vakuru, saka hatifanire kutorwa kana isu tichifuta. Zvakakosha kuchengetedza huremu hwedu pasi pekutonga kuti tirege kuwana zvakanyanya. Tinofanira kufunga nezvekuita yakaderera koriori chikafu uye kuwedzera kurovedza muviri nguva dzose muhupenyu hwedu.
Kukosha kwechikafu
Panyaya yecholesterol, chikafu chinonyanya kukosha. Iwe unofanirwa kubvisa zvachose mafuta emafuta uye mafuta akaguta zvekudya kwako kana kudzikamisa kusvika pakukwirira. Ndokunge, iwe unofanirwa kubvisa zvakanyanya macaloric chikafu ayo anowanzo kuve anonyanya kupindwa muropa. Iyo inhanho yakaoma asi ndiyo chete nzira yekudzivirira cholesterol kubva mukukwira. Kana uchinge wajaira kudya nenzira ine hutano, hauchazove nekudiwa kwekudya izvi zvine mafuta macalorie uye zvine mafuta akawanda.
Tora mafuta akanaka, senge iwo varipo mumiti, pasina kuvashungurudza, sezvo vaine macalorie mazhinji. Chidiki chidiki pazuva chakadarika zvakaringana. Kune rimwe divi, unogona kutora mafuta kubva kuhove ine mafuta, ayo akapfuma mumafuta acids akadai saOmega 3, yakakosha pahutano hwedu.
Imwe zano ndeyekuti wedzera yakagadziriswa fibersezvo zvichibatsira kudzivirira cholesterol yakaipa kubva mukugara muropa. Oats, semuenzaniso, ane iyi mhando ye fiber. Kune zvekare zvekudya zvakaita semaapuro kana mapeya anokupa iyi mhando yefaibha.