Izigulane ezandula ukufumana ukuxilongwa kwe- cholestolol ephezulu zenzelwa iimpendulo ezivela kwixhala ukuya ekungabandakanyi. Kodwa ukuqonda amanyathelo alula anceda ukulawula le meko eqhelekileyo kunokunceda ukunciphisa umsindo.
"Kukhona into ongayenza ngayo," kusho uDaniel Edmundowicz, MD, uprofesa onxulumene neyeza kunye nomlawuli we-cardiology yokuthintela kwiYunivesithi yasePittsburgh.
"Ndihlala ndivuma ukuba le nto iyimimiselo ekhuselekile. Ngoku yisikhathi sokwenza utshintsho lokuphila."
Ewe, ukuphula imikhwa yokuphila akulula. U-Edmundowicz uqaphela ukuba xa kuziwa ekulawuleni amazinga e-cholesterol, isigulane ngasinye sinemithintelo yakhe ngabanye kwimpumelelo.
"Kwezinye izigulane, akunjalo ukuphika, 'yintoni na?'" Uthe, ukungongezeki kuyinto eqhelekileyo kwizigulane zabantu abadala. "Ndiza kuba nabantu bandixelele, ukuhlaselwa kwentliziyo akuyona indlela embi yokuhamba-iyashesha." Kodwa xa echaza amathuba okubetha kunye neengxaki ezihlala zihlala ixesha elide, "ezithatha ingqalelo yazo."
Isinyathelo esinye kwixesha emva kokuxilongwa
Izigulane zinokugqithiswa ngokukhawuleza ngokwaneleyo kwenkcazelo yezinto zokutya, ukuyeka ukutshaya kunye nokuzibandakanya ngokomzimba odla ngokuhamba nokuxilongwa kwe-cholesterol ephezulu.
"Sizama ukungasebenzisi amagama, 'ukutya kunye nokuzivocavoca,'" utshilo u-Edmundowicz, ngubani ogxininisa i-TLC, okanye "ukuguqulwa kweendlela zokuphila."
Ukuhamba ngokukhawuleza inja okanye ukulima kuyisiqalo esihle. Ekugqibeleni, kufuneka uhambe uhamba imizuzu engama-30 ngosuku, amahlanu amahlanu ngeveki. Kodwa i-American Heart Association ichaza ukuba loo mizuzu engama-30 ayifanele ukuba yenzeke ngokukhawuleza. Kulungile, umzekelo, ukuchitha ixesha lakho lomsebenzi kwiimitha ezintathu, imizuzu engama-10 ngosuku.
I-AHA iphinda ikhuthaze, xa uqala nayiphi na inkqubo yoqeqesho , uqale ngokukhawuleza, ugqoke ngokufanelekileyo, hlala u-hydrated kwaye ushintshe indlela yakho yokuphepha ukuze uphephe umonakalo okanye "uphume." Kwaye ukusebenza kunye nomnye umntu okanye iqela kunokukunceda ukugcina iinjongo zihamba. Khumbula kwakhona ukuba uthethe nogqirha wakho ukuba usebenze ixesha elide okanye ukuba unezinye iinkxalabo zempilo.
Ukutya okuPheleleyo
Ukutya okungafanelekanga kunokutshintshiswa ngokuthe ngcembe ngeendlela ezinempilo. I-Maureen Mays, MD, uncedisayo uprofesa weyeza kunye nomlawuli we-cardiology yokuthintela kwi-Oregon yezeMpilo neYunivesithi yasePortland, uqala nayiphi na ingxoxo yokutya kunye noshukela, ngokukodwa ekusela.
Into yokuqala endiyenzayo kuzo zonke izigulane zam - luhlobo lwenkcazo yokuhamba - ucela ukuba bayeke zonke iziselo zotywala, "utsho. "Ukutya kwe-sugary kunye nokunxilisayo kotywala yiyiphi imilinganiselo ye-triglyceride."
U-Edmundowicz uyavuma: "Abantu baya kudlula iibhotile ezimbini zePepsi njengamanzi." Kwaye kwongeza kwi-colas kunye neziphuzo ezinotywala, iishukela zihlala zifihla kwizilwanyana ezibonakala ziphilileyo njengeziphuzo zamanzi, iibheyibhile kunye ne-cocktail juice.
Emva kokunciphisa okanye ukuphelisa iziphuzo zesiphuzo, usenokugxila ekutya ukutya okuncinci.
"Ngokwenene, kukuba bayeke ukutya njengeMerika," utsho.
Ulawulo lweNgxenye lunokuba yingxaki ethile xa udla ngaphandle; ezinye iindawo zokutyela zijolise kwiindawo ezinkulu ezifanelekileyo kangcono kubadlali abaphambili kunomntu oqhelekileyo. I-AHA icetyisa ukucela iincinci ezincinci, ukwabelana nge-entry kunye nesidlo sesidlo sakusihlwa okanye ucele ukuba isabelo sesidlo sakho sisongwe ngokutya.
Mhlawumbi indlela ecacileyo yokulawula ama-cholesterol yegazi kukuqala ukulawula inani le-cholesterol yokutya kunye namafutha. Imveliso yonke yobisi, iimveliso ezinamafutha aphezulu, amaqanda apheleleyo, ukutya okuthosiweyo kunye nempahla ebhakiweyo eyenziwe ngamafutha aphezulu kwiimveliso ezizalisiweyo zingathatyathwa ngamanqatha angamafutha angaphantsi okanye angenawo mafutha, ukutya okunamafutha, amaqanda abamhlophe kunye neziqhamo, imifuno kunye nokutya okupheleleyo iimveliso.
Amachiza aphezulu kwiCholesterol
Izitatimende , okanye imithi yokunciphisa i-cholesterol , yindlela efanelekileyo yokunciphisa amazinga e-cholesterol, kodwa ayinakufunwa yizo zonke izigulane, ngakumbi abo bazimisele ukulandela ngokutshintsha kwendlela yokuphila. "Ngokucacileyo, abanye abantu bathanda indlela elula," u-Edmundowicz uthi ngokusetyenziswa komthetho. Kodwa uyalumkisa izigulane zakhe, "Ungadla indlela yakho ngokusebenzisa nawaphi na amayeza endikunika wona."
> Imithombo:
"Ndingayinciphisa njani i-Cholesterol ephezulu?" americanheart.org . American Heart Association.
"Iingcebiso zokutya." americanheart.org . American Heart Association.
"Iingcebiso ezi-10 eziphezulu zokuqala iNkqubo yoLuntu ." americanheart.org . American Heart Association.
"Yidla i-Heart-Healthy Diet". americanheart.org . American Heart Association.