Cholesterol chamavuto m'magazi: chiwopsezo chake ndi chiani?

Zotsatira za cholesterol yayikulu m'magazi zimatha kukhala zosiyana kwambiri. Kuopsa kwa cholesterol yayikulu ndi matenda omwe amayambitsa, aliyense ayenera kudziwa. Matenda onse a mtima amadalira mwachindunji LDL. Malinga ndi WHO, oposa theka la matenda onse a mtima komanso pafupifupi 20% ya matenda a mtima amayamba chifukwa cha kutsika kwa milomo. Uku ndiye kuvulaza cholesterol mu thanzi la anthu.

Mndandanda wa matenda omwe angachitike:

• atherosulinosis - chotchinga chotupa cha LDL,
• stroko kapena myocardial infarction. Dzukani chifukwa cha kusokonezeka kwa kayendedwe ka magazi m'mitsempha yama coronary,
• mtima - kusowa kwa okosijeni kumtima chifukwa cha kusachita bwino hemodynamics. Zotsatira za matendawa zimakhala kufooka, kugona, komanso kusokonekera kwa mtima,
• mtima ischemia
• mutu
• kukumbukira pang'ono
• matenda oopsa
• mtima thrombosis.

Koma chinthu choopsa kwambiri chomwe chimayambitsa cholesterol yowonjezereka ndi chotupa cha msempha, chomwe mu 90% chimatsogolera kuimfa.

Chithandizo cha High LDL

Malinga ndi ziwerengero, kuchuluka kwa milomo yotsika kwambiri mwa amuna imakwera pambuyo pofika zaka 35. Mwa amayi omwe ali ndi kusintha kwa thupi, cholesterol imayamba kukula. Ndipo izi sizikugwirizana ndi zakudya: nthano iyi imasulidwa ndi asayansi aku America, popeza 20% yokha ya cholesterol imalowa m'thupi ndi chakudya. Mukamachita kafukufuku, zidapezeka kuti zakudya zomwe zimadya zimakhudza zosiyana kwambiri: chiwindi chimayamba kuwonjezera LDL m'njira yowonjezera. Chifukwa chake, ngati kuthamanga kwawo kudapezeka komwe kumaposa zomwe zimachitika mwa 50%, ndiye njira yokhayo yochepetsera ndi mankhwala. Ma Statin amagwiritsidwa ntchito pachifukwa ichi, mankhwala omwe amaletsa kupanga ma enzyme ofunikira kuti chiwindi apange cholesterol. Mukamagwiritsa ntchito, kukhumudwa m'mimba, kupweteka, ndi kufooka kwa minofu ndikotheka. Kugwiritsa ntchito mankhwala ozikidwa mu fibroic acid kumapangitsanso kuti cholesterol yotsika. Kugwiritsa ntchito moyenera mankhwalawa omwe amakhudza asidi wa bile, koma pogwiritsa ntchito nthawi yomweyo ndi ma statins.

Mankhwala onse ayenera kuyikidwa kokha ndi dokotala. Mlingo wa mankhwala oikidwa uyenera kuyang'aniridwa mosamala.

Cholesterol prophylaxis

Monga mukudziwa, ndikwabwino kupewa matendawa kuposa kuchiza. Zomwe zili zovulaza cholesterol ndi zomwe zimatsogolera zikufotokozedwa. Chifukwa chake, ndikofunikira kwambiri kuti muchepetse chitukuko cha malo a atherosselotic.

Choyamba, ndikofunikira kusiya zizolowezi zoipa monga kusuta fodya komanso uchidakwa. Ndi nkhanza, popeza kumwa mowa wamphamvu wa 50 g kapena 200 g wa mowa wofooka, malinga ndi akatswiri ena, m'malo mwake, amawongolera cholesterol.

Chotsatira, muyenera kuthana ndi ulesi wanu ndikuchita masewera olimbitsa thupi osachepera mphindi 15 mpaka 20 patsiku. Cardiologists amati ndi masewera omwe amapangitsa kuti mafuta azikhala ndi cholesterol, ndiye kuti amatha kuchepetsa zoipa ndikuchulukitsa zabwino. Chifukwa cha masewera olimbitsa thupi, lipids imachoka m'thupi popanda kusiya kapena kufinya mitsempha ya magazi. Kuyendetsa pafupipafupi ndibwino kwa izi. Akuluakulu amalangizidwa kuti aziyenda mu mpweya wabwino kwa mphindi pafupifupi 40.

Pankhondo yolimbana ndi ma lipids okwera, ndikofunikira kusiya khofi ndi tiyi wakuda, ndikusintha ndi zobiriwira. Zimatsimikiziridwa kuti kugwiritsa ntchito tiyi wobiriwira kumatha kuchepetsa cholesterol ndi 15%, komanso kumathandizira kulimbitsa mitsempha yamagazi ndikuwonjezera chiwindi.

Popewa LDL, ndizothandiza kudya zipatso kuchokera ku zipatso ndi masamba. Koma nthawi yomweyo, mlingo woyenera, womwe ndi 200 ml, uyenera kuonedwa. Zomwe zimagwira bwino kwambiri zimakhala: apulo, udzu winawake, kabichi, karoti, nkhaka, chinanazi, zipatso.

Zakudya zina zimathandizira polimbana ndi cholesterol. Mwakutero - ma legamu, olemera mu fiber, kuchotsa lipids m'thupi. Zomwe zimapangidwa zimapangidwa ndi chimanga kuchokera ku chimanga kapena oats, mbewu zonse. Ndikofunikira kuwonjezera kuchuluka kwa masamba ndi zipatso zomwe zimakhala ndi ma polyphenols. Katunduyu amalimbikitsa kupanga ma lipids apamwamba kwambiri.

Njira zonse zodzitetezera ndizofunikira kuti muchepetse kuvulaza kwa cholesterol yomwe imayambitsa thupi la munthu.

Cholesterol chabwino komanso choyipa

Monga tafotokozera pamwambapa, pali cholesterol yoyipa komanso yopindulitsa. Asayansi aku Germany apeza kudzera m'mayeso a labotale komanso zoyesa kuti LDL yatenga mbali kwambiri pochotsa mabakiteriya ndi poizoni m'thupi. Ngati mumvera malingaliro awa, ndiye kuti cholesterol yoyipa imathandiza chitetezo chathu kuthana ndi zinthu zoopsa komanso zinthu zina.

Koma nanga bwanji amatchedwa oyipa? Chifukwa chiyani zimatsogolera pakupanga kwa atherosulinosis? Madokotala ndi asayansi ena sagawana kuti cholesterol imayambitsa chitukuko cha atherosulinosis.

Kupatula apo, nthawi zambiri matenda amapezeka mwa anthu omwe ali ndi cholesterol yamagazi. Kapena mbali ina ya ndalama, cholesterol imakwezedwa, koma munthuyo alibe izi. Asayansi ochokera kumaiko ena atsimikizira kuti atherosulinosis imayamba pamene ziphuphu za atherosulinotic zikuwonekera pamakoma amitsempha yamagazi. Mapilala ali ndi malowa, omwe akukula pang'onopang'ono, kuti atchinjirize kutseguka kwa ziwiya, zomwe zimapangitsa kuti magazi azituluka. Pambuyo pakuphunzira mwatsatanetsatane ma zolembedwa za atherosrance, zidapezeka kuti kapangidwe kake kamakhala kolesterol.

Nthawi zambiri, odwala amaganiza kuti cholesterol yocheperako, ndiyabwino. Zizindikiro zimasiyanasiyana mwa amuna ndi akazi, ndipo zimatengera zaka. Kwa munthu wamkazi, wazaka 25, chizindikiritso chabwinobwino ndi mamilimita 5.5 pa lita. Kwa chikazi, wazaka makumi anayi, chizindikiro ichi sichidayenera kupitirira mamilimita 6.5 pa lita. Thupi lachimuna la mibadwo iyi limakhala ndi mamilimita 4.5 ndi 6.5 pa lita, motsatana.

Thanzi laumunthu kwathunthu silimadalira mulingo wa chinthu m'magazi, pa kuphatikiza cholesterol yopindulitsa ndi yoyipa. 65% ya kuchuluka kwa lipid konse ndi cholesterol yoyipa.

Kodi mungapewe bwanji kuchuluka kwa mankhwala m'thupi?

Kuti musachulukitse kuchuluka kwa zinthu zovulaza, muyenera kutsatira malamulo angapo.

Pali njira ziwiri zochepetsera magazi lipids - mankhwala ndi osamwa.

Ndi zoletsedwa kuti musadziyimire nokha, chifukwa chake, kuti muthandizidwe ndi upangiri, muyenera kufunsa dokotala.

Mutalandira malingaliro kuchokera kwa iye, mutha kuyamba kutsika popanda thandizo la mankhwala.

Pali njira zingapo zopewera cholesterol yamagazi anu:

• Sizimachedwa kuyamba kudya pomwe. Gwiritsani ntchito tsiku ndi tsiku zakudya zomwe zimakhala ndi michere, mafuta acids, omega-3s, mavitamini. Magwero azakudya za tsiku ndi tsiku ayenera kukhala mankhwala azitsamba. Mwachitsanzo, mtedza, masamba, zipatso, zakudya zama protein, nsomba, ng'ombe, nkhuku, mkaka. Chifukwa cha iwo, thupi limadya mafuta ambiri, mafuta osavuta komanso mavitamini ndi amino acid ambiri. Zowonjezera zachilengedwe ndi mavitamini ndizothandiza. Sizoletsedwa kudya nyama yamafuta, zakudya zosavuta, zopangidwa mwachangu, sizikulimbikitsidwa kugwiritsa ntchito maphikidwe pakuphika zakudya zamafuta, simuyenera kudya mkate wambiri. Pofuna kuphatikiza chakudya cha tsiku lililonse, mutha kupanga tebulo la zakudya zabwino.
• Kuti thupi lizigwira ntchito bwino, muyenera kumwa madzi okwanira tsiku lililonse. Ziwalo zonse zizigwira ntchito bwino, maselo atadzaza ndi chinyezi. Pakatha masiku angapo akumwa madzi ochuluka kuchuluka ndi malita awiri, thupi limayenda bwino.
• Moyo wokangalika umalimbikitsidwa. Ndizoyenera kuchita masewera. Tsiku lililonse muyenera kukonzekera kuyenda mwachangu komanso kwa ola limodzi. Kamodzi pa sabata muyenera kukwera njinga. Ngati ndi kotheka, mutha kupita kumalo ochita masewera olimbitsa thupi, kuchita nawo ophunzitsa. Yoga kwa odwala matenda ashuga ndiopindulitsa kwambiri.

Onetsetsani kuti mukugona mokwanira. Kwa thupi la mkazi, ndikofunikira patsiku la 10, ndipo wamwamuna - kuyambira maola 6 mpaka 8.

Kugona kumathandizira thupi kukhalanso ndi mphamvu, kutulutsa michere kuti igwire bwino ntchito tsiku lotsatira.

Zimayambitsa High Cholesterol

Pali zinthu zambiri zomwe zimathandizira kuti pakhale cholesterol yoyipa m'magazi.

Choyambirira ndicho m'badwo. Pofika zaka 40, chiopsezo chowonjezeka cha lipids yamagazi chikuwonjezeka. Makamaka ngati pali zakudya zopanda pake, kuvutitsidwa kwa zakudya zamafuta.

Chifukwa chachiwiri ndi chibadwa. Ngati achibale kapena abale anali ndi kuchuluka kwa lipids m'magazi, ndikofunikira kuganizira zaumoyo wanu ndikudutsa kuyezetsa magazi wamba. Anthu ambiri onenepa kapena onenepa kwambiri. Kuledzera kwa ndudu ya chikonga kumakhudza mapangidwe a zolembera za atherosulinotic zomwe zimasanduka magazi. Izi zimakwiyitsa magazi osayenda bwino komanso kumachitika matenda a mtima. Achidakwa ambiri kapena anthu omwe amamwa mowa mopitirira muyeso amakhala ndi ma lipids. Popeza mowa umatha kuchepetsa kuyenda kwa magazi kudzera m'mitsempha.

Anthu ambiri amakhala ndipo sadziwa kuti akweza mankhwala. Kuti mupewe mavuto omwe ali pamwambawa, ndikofunika kupita kwa dokotala chaka chilichonse ndikupereka magazi kuti akakuyezeni.

Momwe mungachepetse cholesterol yoyipa "yofotokozedwa mu kanema m'nkhaniyi.

Zambiri

Dzina lina la chinthu ichi ndi mowa wamafuta, cholesterol. Ndi amodzi mwa lipids ofunika kwambiri mthupi lathu, amathandizira pakugwira ntchito moyenera ndipo amatenganso mbali m'thupi lathu. Chifukwa cha cholesterol, njira zambiri zofunika zimachitikira:

1. Maselo atsopano amapangidwa.
2. Kuphatikizika kwa mahomoni ambiri monga testosterone, estrogen ndi cortisol kumachitika.
3. Zingwe zimaperekedwa ndi ma antioxidants (zimakhudza bwino mapangidwe amanjenje amthupi).
4. Kupanga kwamafuta ochulukirapo pamafuta oyenera a mafuta kumachitika.

80% yazinthu izi zimayamba kupanga chiwindi. Zotsalazo zimachokera ku chakudya, motero mitundu yotsatirayi ya cholesterol ikhoza kusiyanitsidwa: chakudya ndi Whey.

Ndi zabwino zake zonse, pamakhala zovuta zoyipa kuchokera kupezeka kwa cholesterol ndi mafuta m'magazi: Zizindikiro zolakwika zimakhala ndi zovuta komanso zovulaza. Gawo lingathe kuonedwa ngati labwino kwambiri ngati mafuta a cholesterol sapitirira 200 mg / j (chiwonetserochi chimatanthauzira muyeso wamtundu wa seramu) - pamenepa, chiopsezo cha matenda ammimba ndi magazi ndi chochepa kwambiri ndipo munthu adzakhala watcheru, wolimba, wamphamvu. Kupitilira apo chizindikirocho chikuchoka, momwe thanzi la munthu limakhudzidwira.

Iyenera kuyima pang'ono pamapeto omaliza. Serum cholesterol imagawidwa m'magawo awiri:

• milingo yayikulu lipoprotein (zabwino),
• otsika kachulukidwe lipoportin (oyipa).

Kusintha kofananira kwa lipid yoyipa yomaliza kumawonetsa kuti kulephera kwachitika m'thupi ndipo thandizo likufunika. Mitengo yambiri komanso yotsika kwambiri yopeza cholesterol chinthu ndiyowopsa kwa anthu.

Kuopsa kwa cholesterol yotsika

Mphamvu zonse ziwiri za cholesterol zokwanira komanso kukwera kwake kumawonetsa zosatheka. Kuvulala kungafotokozeredwe mu kusalinganika kwa mahomoni, kusokonezeka kwa mtima ndi mantha amthupi. Chiwopsezo cha kusokonezeka kwa malingaliro, chomwe chimawonetsedwa mu nkhanza, malingaliro ofuna kudzipha, komanso senile senility, chikuwonjezeka, chiwopsezo cha khansa chimawonjezeka nthawi zambiri (nthawi zambiri ndimatenda a chiwindi).

Mavuto ena ochokera ku cholesterol otsika azikhala motere:

1. Kuchulukana kwamitsempha yamagazi kumachepa, zomwe zimachitika ndikuphwanya kayendedwe kazigawo (zotsatira zake zitha kukhala mtundu wamatenda a hemorrhagic, womwe umatsogolera kulumala kapena kufa mwa munthu).
2. Kudzera m'matumbo, chifukwa cha kuchuluka kwa zipupa zake, zinyalala ndi poizoni zimayamba kulowa m'magazi.
3. Vitamini D siinapangidwe (mafupa am'mimba ndi mafupa amayamba kuchitika).
4. Pali chiopsezo cha kunenepa kwambiri (mafuta saphimbidwa bwino komanso kusungidwa).
5. Mahomoni ogonana sagwira ntchito (chifukwa cha kusabereka).
6. Gland ya chithokomiro imakhudzidwa kwambiri (chiwopsezo cha hyperthyroidism chikuwonjezeka).
7. Chiwopsezo cha matenda a shuga chikuwonjezereka mpaka gawo lachiwiri (kuyamwa kwa insulin ndi thupi, mulingo womwe umakulira).

Zoyambitsa Low Cholesterol

Akatswiri amati izi zimachitika chifukwa cha zinthu monga:

• matenda owopsa a chiwindi,
• Zakudya zosakwanira bwino zamafuta ochepa,
• chibadwire
• kupezeka kwa thupi kosalekeza,
• kuchepa magazi kapena magazi m'thupi,
• poyizoni wazitsulo
• kutentha ngati matenda opatsirana.

Zizindikiro zofanana

Chizindikiro choyenera chimatha kupezeka mu mayeso a labotale. Koma mutha kukayikira kuti muli ndi vuto lolephera kudziletsa. Popeza thanzi lanu likuipiraipira, muyenera kufunsa dokotala, mwachitsanzo:

• osadya bwino (kapena kusakhalako kwathunthu),
• ndi chopondapo chamafuta
• wokhala ndi ma lymph akuluakulu
• ndimatenda ofooka nthawi zonse.
• ndi zopumira komanso zomverera,
• mumikhalidwe yovutidwa komanso yankhanza,
• ndi kuchepa kwa chilakolako chogonana.

Njira Zochizira ndi kupewa Matenda Ochepa

Asanaganize zoyambitsa njira zapadera zamankhwala, endocrinologist imapangitsa maphunziro oyamba kuti adziwe kuchuluka kwa cholesterol. Njira zoterezi zithandizira kuzindikira koyenera komanso kupereka njira zoyenera zothetsera cholesterol yotsika. Chisankhochi chitha kupangidwa pokhapokha akatswiri - njira yodzithandizira yokha ya zovuta za cholesterol ndiyosavomerezeka pano.

Koma kwa wodwalayo pali njira yabwino yopewera, kupewa kudziyimira pawokha komanso kutsitsa mafuta m'thupi ambiri m'magazi pogwiritsa ntchito mankhwala akunyumba. Zoyipa za chithandizo chotere ndizochepa. Ndi chilolezo cha adokotala, zotsatirazi ndizovomerezeka:

1. Kusungabe ndi moyo wathanzi (popanda kuchita zinthu zolimbitsa thupi).
2. Zakudya zoyenera ndikuphatikizidwa ndi kuchuluka kwamafuta achilengedwe muzakudya (malo apadera ayenera kuperekedwa kwa Omega-3).
3. Kutulutsa chiwindi (madzi amchere kapena uchi ndiwo maziko a njirazi).
4. Kutenga madzi kuchokera ku beets ndi kaloti monga kupewa kulephera kugwira ntchito kwa chiwindi ndi ndulu.

Mawu osiyana pa chakudya choyenera

Zakudya zomvekera bwino zophatikiza cholesterol yochulukirapo ziyenera kuphatikizapo zinthu zotsatirazi: batala ndi mafuta a maolivi, ma walnuts ndi maungu ndi mbewu za fulakesi, nsomba zam'nyanja, nyama - ubongo wamkati, chiwindi ndi impso, tchizi cha Dutch ndi mazira a mazira.

Kuphatikiza apo, ndikofunikira kumwa zamasamba, zipatso, zitsamba ndi zipatso za zipatso (zimakhala ndi vitamini C). Izi zikuthandizira kuchepetsa kupanga cholesterol otsika kwambiri.

Zolepheretsa zimaphatikizapo onse shuga ndi ma polysaccharides - ma muffins, mkate wopanda yisiti, chimanga ndi mowa, kugwiritsa ntchito komwe kungakhale kovulaza. Kuchita mwanjira imeneyi kumakupatsani mwayi woti musinthe kolesterol moyenera.

Zinthu zovulaza

Imfa chifukwa cha matenda amtima komanso mitsempha ya magazi ndi vuto lalikulu la nthawi yathu. Chimodzi mwazomwe zimapangitsa izi ndi kuchuluka kwa cholesterol chinthu - ndiye woyamba kubadwa chifukwa cha kugwidwa ndi matenda a mtima.

Njira zomwe zimachitika mthupi

Mavuto ake ndi otani? Kukhathamira kowonjezereka kwa zinthu kumabweretsa chakuti zinthu zambiri zimayamba kuyendayenda m'magazi, zofewa pamapangidwe ndikuwoneka chikasu. Kukwera kwake kwakukulu ndi kowopsa - kumakutidwa ndi makoma amitsempha yamagazi (makamaka mitsempha) ndikuwatchingira. Zotsatira zake ndi kuphwanya koyenda kwamagazi.

Palinso chinthu china. Mkhalidwe wopsinjika umathanso kuyambitsa njira ya thrombogenesis, kuchuluka kwa cholesterol, ndipo zoterezi zimatanthawuza kuti magazi amawundana, omwe amawonjezera kwambiri zotsatira zowopsa zavutoli.

Zinthu zotsatirazi zomwe zimayambitsa cholesterol zimasiyananso:

• moyo wongokhala ndi moyo wamunthu,
• kunenepa kwambiri komanso kunenepa kwambiri kwa wodwala,
• kudya zakudya zoyipa
• kusuta, komwe kumachepetsa mitsempha,
• genetic factor (pali chiopsezo ngati m'modzi wa abale kale ali ndi vutoli).

Zizindikiro za Vuto

Apanso, kuti timvetsetse kuti zofunikira kwambiri zimafunikira, zimatheka pokhapokha kuyesedwa kwathunthu kwa magazi - ziwonetsa momwe zinthu zonse ziliri ndi cholesterol. Komabe, zinthu zochititsa mantha ngati izi paumoyo waanthu zitha kuchenjezanso:

• kupweteka kwapakati pachifuwa (mwayi wokhala ndi angina),
• zosokoneza ndi zowawa m'miyendo mukuyenda,
• madipozedwe ochulukirapo a pinki ndi achikasu, nthawi zambiri amawonekera pagulu la tibial, pafupi ndi eyel.

Njira Zotsitsira Cholesterol

Chithandizo cha mankhwala osokoneza bongo chofuna kuchepetsa kuchuluka kwa cholesterol ndi zigawo zake zovulaza ziyenera kuyikidwa kokha ndi dokotala wodziwa bwino mlingo woyenera (kudzipereka nokha ndi mankhwala kumatha kuyipitsa). Atha kuvomereza chimodzi mwazomwezi (kapena zovuta zake, zomwe ziziwonjezera zomwe):

• ma statins
• mafupa
• omega-3 mafuta achilengedwe kuti achepetse michere ya atherosulinotic,
• mavitamini E ndi gulu B,
• nicotinic acid ndi lecithin kuti musunge bwino,
• coenzyme 10,
• calcium carbonate.

Ndikotheka kuchepetsa kupezeka kwa cholesterol popanda mankhwala - apa kwa wodwala njira zotsatirazi ndizovomerezeka:

• pafupipafupi munthu akamachita masewera olimbitsa thupi,
• kuchepetsa zakudya zomwe zadzala ndi mafuta,
• kukana wodwala kuchoka pazovuta komanso zizolowezi zazitali zazitali.

Zakudya zoyenera

Ndi cholesterol yokwera, kudya moyenera anthu kumatha kukuthandizani kwambiri. Kodi kutsogoleredwa pamenepa? Mafotokozedwe otsatirawa athandiza:

• kuchepa kwa mafuta a mafuta (mafuta amafuta am'malo amaloledwa ndi nyama yopanda, mafuta a masamba ndi maolivi kapena chiponde),
• kugwiritsa ntchito mafuta pang'ono pophika,
• kuchepetsa kumwa kwa mazira
• kudya nthawi zonse zamasamba ndi zipatso,
• kuyambitsa mndandanda wa nsomba zamafuta ndi oats, nyemba, maimondi, mkaka wowoneka bwino komanso tchizi chanyumba, tiyi wobiriwira ndi zipatso,
• Kuletsedwa kwa khofi wogwiritsa ntchito,
• kumwa moyenera
• kusiya kusuta, komwe kumatchinga makoma amitsempha yamagazi.

Ndizoyenera kutembenukira ku nzeru zotchuka: mwachitsanzo, nzika zaku Asia zimakhala ndi zochepa kwambiri zamatenda amtima, kuphedwa ndi matenda amtima ndi mikwingwirima (momwe chinthu monga soya chitha kuyamikiridwa). Mwa zina mwanjira zopewera zovuta za cholesterol ndi atherosulinosis ndi chizolowezi chodya apulo patsiku, lomwe limapereka malo ochepa a magazi m'magazi. M'malo othandizira othandizira pankhondo, pamene cholesterol imakwezeka, mutha kutcha mafuta a mandimu a mandimu, spirulina, barele ndi mpunga. Njira ya kukonzanso kaboni imathandiza kwambiri (iyeneranso kuikidwa ndi dokotala waluso).

Chifukwa chake, vutoli la matenda amtima limatha kusinthika - ndikofunikira kuti mulamulire kuchuluka kwa cholesterol m'magazi (munthawi yowunika milandu ngati yayitali kapena, motsika, yotsika). Mavuto ake amawonongeka: ngati zizindikirozo zikuphwanyidwa, muyenera kufunsa dokotala kuti mupeze kusintha kwakanthawi kokhudza zakudya za anthu ndi moyo wawo, komanso, ngati kuli koyenera, kuikidwa koyenera kwa mankhwala ochiritsira kuti mukonze zomwe zimachitika mu cholesterol m'thupi.