Ukunciphisa i-Cholesterol yakho "engalunganga" ingafezwa nge-TLC
Ukuba namazinga aphezulu ye-cholesterol ye-LDL, eyaziwa ngokuba yi-"cholesterol" engafanelekanga, inokubeka engozini yokuphuhliswa kwesifo senhliziyo ukuba ingashiywanga ingaphendulwa. Iindaba ezilungileyo kukuba, ngokungafani nezinye izinto ezinobungozi, unokukwazi ukunqanda amanqanaba aphezulu e-LDL okanye ukunciphisa amanqanaba akho e-LDL ukuba sele sele ephakamileyo.
Nangona amayeza amaninzi e-cholesterol anganciphisa amazinga e-LDL kumazinga ahlukeneyo, umboneleli wakho wezempilo unokufuna ukusebenzisa ukuguqulwa kweendlela zokuphila (TLC) ukuze ubone indlela i-LDL ephantsi ngayo eyayihamba ngayo phambi kokuba unyango lufuneka.
Ingaba ufuna ukunciphisa i-LDL yakho okanye ukukhusela i-LDL yakho ukuba inganda, iingcebiso ezimbalwa zingakunceda uhlale kwindawo efanelekileyo.
Ukulahlekelwa kwesisindo kunye nokutya
Ukugqithisa okanye ukugqithisa akugcini nje ukubeka ingozi ekuphuhliseni amanqanaba aphezulu e-LDL, kunokukuncedisa nesifo senhliziyo kunye nezinye izifo zonyango ezingapheliyo. Uphando lubonisa ukuba ukulahlekelwa ubuncinane ubuncinane bunokukunceda ukunciphisa amazinga akho e-LDL.
Nangona uphando lubonisile ukuba ukulahlekelwa isisindo kunceda i-LDL ephantsi, baye babonisa ukuba ukutya ukutya okulungileyo kunokunceda intliziyo yakho impilo. Ukutya okuphezulu kwi- fiber e- soluble kunye nama-phytosterol, kunye namafutha enempilo afana neoli yeoli, ifumaneke ukuba luncedo ekunciphiseni i-cholesterol ye-LDL.
Kwi " Isikhokelo Sakho sokunciphisa i-Cholesterol nge-TLC ," iNational Heart, Lung, neGazi Institute ithi uyakwazi ukunciphisa i-LDL yakho ngamaphesenti angama-20 ukuya kuma-30 kunye neenguqu ezimbalwa zokutya:
- Ukuvumela i-% engama-7 eekhalori ukuba ivela kumafutha azalisiweyo kunganciphisa i-LDL ngama-8 ukuya kwe-10 ekhulwini.
- Ukunciphisa i-cholesterol yemihla ngemihla ukuya ngaphantsi kwama-200mg kunokunciphisa i-LDL ngamaphesenti ama-5 ukuya kuma-8.
- Ukulahlekelwa iipounds ezili-10 kunokunciphisa i-LDL yakho ngamaphesenti ama-5 ukuya kuma-8.
- Ukongeza ama-5 ukuya ku-10 amagremu e-fiber e-soluble ngosuku lwakho unganciphisa i-LDL 3 ukuya kuma-5 ekhulwini.
- Ukongeza iigramu ezimbini imihla ngemihla yezityalo zezityalo zinganciphisa i-LDL ngama-5 ukuya kwe-15 ekhulwini.
Kufuneka uphando olongezelelweyo lwexesha elide ukwenzela ukuba kuqinisekiswe ukuba ngaba ukulahleka okwenene okanye ukutya kunye nokuzivocavoca okuhamba kunye nokubangela ukunciphisa amazinga e-LDL. Kwakhona kunokwenzeka ukuba i-LDL i-cholesterol ingagcina ibuyele kumazinga okuqala, nangona xa ukulahleka kwesisindo kugcinwa. Nangona kunjalo, ithemba lenza ukugcinwa kwesisindo kunye nesondlo esihle esifanelekileyo.
Ukwandisa Umsebenzi Wakho Wokwenyama
Ukuzivocavoca akukuhle kuphela ukulahlekelwa isisindo, ixabiso elincinci lincinci lingakunciphisa iqondo le-cholesterol yakho-ingakumbi i-cholesterol yakho ye-LDL. Ukuzivocavoca kwe-Aerobic, njengokuqhuba, ukuhamba ngebhayisikili, ukugijima kunye nokubhukuda, kubonakala kunceda i-cholesterol kakhulu ngokunciphisa i-LDL nokunciphisa ingozi yesifo senhliziyo, ngokutsho kwezifundo.
Ezinye iindlela zokuzilolonga, ezifana ne-yoga, ukuhamba, kunye nokunyameka, kuye kwaboniswa ngokunyaniseka kwamanqanaba e-LDL. Nangona abazange bafundiswe kumlinganiselo wokuzilolonga kwe-aerobic.
Yeka Ukubhema
Ukuyeka ukubhema kungekuphela kwimpembelelo enkulu kumanqanaba e-HDL, okanye "i-cholesterol" enhle, ingaba namazinga angaphantsi kweLDL. Ukubhema i-cigarette kudibaniswa namazinga aphezulu e-cholesterol kunye nokubunjwa kwefayili ye-LDL ebizwa ngokuba yi- LDL ene-oxidized , eyenza i- atherosclerosis .
Uphando lubonisile ukuba amazinga e-cholesterol aya kuhlaba ngokukhawuleza xa uyeka ukutshaya. Ngenyanga nganye emva kokuyeka, amazinga e-LDL aqhubeka ehla, kwaye abuye aguqule umphumo wokutshaya kwi-cholesterol emva kweentsuku ezingama-90.
Amanqanaba oTywala kunye neLDL
Nangona ukusetyenziswa ngokuthe ngiselo kotywala kunokunyusa kakhulu amazinga e-HDL, kunokunciphisa i-LDL, ngokweengxelo. Ukusetyenziswa okulinganayo kuthetha isiselo esisodwa ngosuku malunga nabasetyhini kunye nesinye seziphuzo ezimbini ngosuku. Ukusetyenziswa kotywala ngokuqhelekileyo kubandakanya i-ounces ezili-12 zebhiya okanye ii-ounces ezi-5 zewayini.
Nangona kunjalo, ukusela utywala obuninzi akukwanelanga ukufumana iziphumo ezingcono ngokubhekiselele kwimpilo yakho yentliziyo.
Ucwaningo luye lwabonisa ukuba ukusela okungaphezulu kweesithathu ziselo ezinxilisayo ngosuku kunokunyusa amathuba akho okufumana isifo senhliziyo.
ILizwi
Ngeenguqu ezimbalwa zokuguquka kokuphila, amazinga akho e-LDL ye-cholesterol angancipha. Kuxhomekeke kwizinga lakho le-cholesterol langoku, nangona kunjalo, la ma nyathelo awanako okwaneleyo. Nangona kulungile ukwenza ezi nguqulelo kuba ziya kuchaphazela impilo yakho yonke, qiniseka ukuba ulandele iingcebiso zegqirha zakho malunga nezinye iindlela zokuphatha i-cholesterol ephezulu.
> Imithombo:
> I-Galindo Y. IiNqanaba zeCholesterol Zithuthukisa ngokuLuthwa kwesisindo kunye nokutya okuNgcitye. IYunivesithi yaseCalifornia yaseSan Diego Health. 2016.
> Tabara Y, et al. Uhlalutyo lwe-Randomization Randomisation kwiintetho ezintathu zaseJapan zisekela umsebenzi oqhelekileyo wokusetyenziswa kotywala ekunciphiseni iiNqanaba ze-Cholesterol ezingezantsi. Atherosclerosis . 2016; 254: 242-248. i-doi: 10.1016 / j.atherosclerosis.2016.08.021.
> I-Heart Heart, i-Lung, ne-Blood Institute. Isikhokelo sakho sokunciphisa i-Cholesterol nge-TLC. IiNational Institutes of Heath. 2005.
> Yunsuk K, Park J, uCarter R. Oxidized Low-Density Lipoprotein kunye nama-Molecular Adhesion Molecules Emva koqeqesho lwe-Exercise. I-International Journal yeMithi yeMidlalo. 2017. Ithenda: 10.1055 / s-0043-118848.
> Zhang Y, Chen L, Feng C, et al. I-ASSA 14-13-01 I-Cigarteet Ukubhema-i-LDL Ukungasebenzi kakubi kuPhindwe ngokuPhezulu emva kokuCima ukuSuwa. Intliziyo . 2015; 101: A40-A41. i-doi: 10.1136 / heartjnl-2014-307109.107.