Paunonzwa izwi rekuti "metabolic syndrome," unogona kufunga kuti rine chekuita nekunonoka kana kusagadzikana kwemasabolism, asi mamiriro acho akanyanya kuoma. Zvinoitika apo hutano hwakati wandei (funga kukwira kweropa uye cholesterol) zvinosangana uye zvinonongedza kune yakawedzera njodzi yezvirwere zvakakomba senge chirwere cheshuga nemoyo.
Sezvo isiri iyo chaiyo zita remhuri, hezvino izvo zvaunoda kuziva nezvemamiriro ezvinhu uye zvaunogona kuita kuti uzvidzivirire kana kubatsira kudzorera.
Chii chinonzi metabolic syndrome?
Funga nezvechirwere seboka rezvipingamupinyi, kunyanya, high blood pressure, high triglycerides, high blood sugar, low HDL ("yakanaka") cholesterol, uye abdominal obesity, iyo inogona kuva chirwere chisingaperi. Mamiriro acho anogona kupeta njodzi yako yechirwere chemoyo uye kuwedzera mikana yako yekuvandudza Type II chirwere cheshuga nekashanu, maererano neongororo yakabudiswa muna Kurume 2017 muKudzivirira Chirwere Chisingaperi. Yakave ichibatanidzwawo nehosha yemajoini, marudzi akasiyana-siyana egomarara, uye kufa kwokutanga.
Metabolic syndrome inobata 34% yevanhu vakuru muUnited States, maererano neongororo yapfuura, kuwedzera kweanopfuura 35% kubva kumakore makumi maviri apfuura. Mikana yako yekuvandudza mamiriro acho inowedzerawo nezera.
Metabolic syndrome yakafanana neyambiro chishandiso chauri panjodzi yekubatwa nechirwere cheshuga kana chirwere chemoyo. Ino ndiyo nguva yakakwana yekupindira uye nekuita kaviri kuedza kuchinja zvinhu. Pakave nekukasira kuwedzera kwevanhu vanokodzera metabolic syndrome zvakanyanya nekuda kwekuwedzera kwenhamba yevanhu vakafuta uye vakafutisa, huwandu hwehuwandu hwekudya shanduko, uye kuderera kwekuita kwemuviri.
Chingangove chiri kuitika ndechekuti mune vamwe vanhu vakafuta kana kufutisa, muviri unotanga kuita metabolically rewire pachayo, pakupedzisira uchitungamira kune mamiriro e insulin kuramba. Iyo insulin kushorwa kunogona kutungamirira mukuzvimba kwe coronary arteries uye abnormal cholesterol profile, izvo zvishoma nezvishoma zvinotungamira kuchirwere cheshuga uye coronary heart disease.
Ko metabolic syndrome inoongororwa sei?
Unotoziva zvekuita. Panguva yekuongorora kwako kwegore negore, chiremba wako anotarisa kureba kwako, uremu, uye BP, uye anomhanya bvunzo kuyera zvinhu zvakaita secholesterol yako uye mazinga eshuga yeropa. Achange akangwarira kana mazinga asina kujairika akaonekwa muzviyero zvakati kuti zvakasiyana.
Paunenge uchiongorora metabolic syndrome, vanachiremba vanotarisa angangoita matatu einotevera:
- Muchiuno denderedzwa: anopfuura 88 masendimita evakadzi uye 101 yevarume
- Triglyceride mazinga: 150 mg/dL kana kupfuura
- HDL cholesterol: isingasviki 50 mg/dL yevakadzi uye 40 mg/dL yevarume
- Kumanikidzwa kweropa: 130/85 mmHg kana kupfuura
- Kutsanya shuga yeropa: 100 mg/dL kana kupfuura
Izvi zvinokonzeresa njodzi zvinoita kunge zvinoungana uye zvinogara vanhu vasati vabatwa nechirwere cheshuga kana CHD. Kana iwe ukawana nhanho inoshamisa mune imwe, chiratidzo chekuongorora vamwe.
Chii chinoitika kana ikasadzorwa?
Iyo syndrome haisi kungokuisa iwe panjodzi yechirwere cheshuga uye chirwere chemoyo, asi iwe unogonawo kuwedzera njodzi yako yesitiroko, chirwere chechiropa chisina doro, polycystic ovary syndrome, uye kufema kwehope. Kune vanhu vane chirwere cheshuga, zvinogonawo kuwedzera mikana yekukuvara kwetsinga uye retinal.
Iva nechokwadi chokuti une chiremba akanaka uye taura naye pamusoro pezvinonzi uremu hune hutano uye BP kwauri, uye kuti unoda kuongororwa mamiriro akaita sechirwere cheshuga.
Nzira yekuderedza sei njodzi?
Pane nzira dzakareruka dzekudzikisa njodzi yako ye metabolic syndrome kana kubatsira kuidzosera kana waonekwa kuti unayo.
Deredza uremu
Kurasikirwa kwehuremu kunogona kukanganisa munhu wega wega njodzi uye mikana yako yekuvandudza metabolic syndrome kazhinji. Asi enda unononoka uye wakatsiga kuve nechokwadi kuti unogona kuchengeta shanduko. Edza kuderedza uremu hwemuviri wako ne5-10%.
Fambisa zvimwe
Kuekisesaiza kunobatsira, asi haufanirwe kuita maekisesaizi kashanu pavhiki. Iwe unogona kufamba, kushambira, kudzidzira yoga kana gadheni, chero chinhu chiri kufamba zvakanyanya.
Mirayiridzo yekuita zvemuviri inokurudzira kuwana mashoma emaminitsi e150 ekuita zvepakati-kusimba (sekufamba) kana 75 maminetsi ekuita kwakasimba-kusimba (sekumhanya) vhiki yega yega. Unogona kuronga maminetsi makumi maviri kana makumi matatu ekurovedza muviri, asi kana uine nguva pfupi, zvakanaka kutyora nguva yako kuita diki diki.
Maekisesaizi anotonyanya kushanda kana asanganiswa nekudya kunovaka muviri.
gadzirisa kudya kwako
Zvaunodya zvinoitawo basa rinokosha. Chikafu chakakwira mumacarbohydrates uye shuga yakapfava injodzi ye metabolic syndrome, saka dzikamisa madyiro ako emakabhohaidhiretsi akacheneswa uye zvimwe zvekudya zvakakwirira-glycemic. Zvakanakisisa kudzivisa zvinwiwa zvine shuga, zvakadai sesoda uye zvinwiwa zvemitambo. Zvinwiwa zvinogona kunge zvakawandisa mumakabhohaidhiretsi uye kuwedzera njodzi yehuga hweropa husina kujairika. Kudzideredza ndicho chinangwa chiri nyore kuzivikanwa.
Zvakanakisisa kutevera kudya kunosanganisira zviyo zvakakwana, mapuroteni akaonda sehuku nehove, mafuta ane utano hwemwoyo, uye miriwo nemichero yakawanda. YaSeptember 2019 meta-analysis yakaburitswa mujenari Nutrients yakaona kuti iyi maitiro ekudya akatungamira kune yakaderera njodzi yemetabolic syndrome.