Uphakame kangakanani phezulu kwaye ungayinciphisa njani?
Inqanaba elinqwenelekayo legazi le-cholesterol yegazi kubantu abadala li-200 mg / dL okanye ngaphantsi, ngokwe-American Heart Association. Izinga le-cholesterol yegazi ukusuka kwi-200 ukuya kuma-239 mg / dL zibhekwa njengezinga eliphezulu; amanqanaba angama 240 mg / dL kwaye ngasentla kubonisa amanqanaba e- cholesterol ephezulu . Kutheni ufanele ukhathalele? Iphakamileyo yakho yegazi ye-cholesterol, iphakamisa umngcipheko wakho wokuba nesifo senhliziyo okanye ukuhlaselwa yintliziyo .
Yintoni i-Cholesterol?
I-cholesterol yinto enamafutha, njengento enamafutha egazini lakho nakuzo zonke iiseli zomzimba wakho. Xa lwakhiwo kwiindonga zangaphakathi zeemibhobho zakho, lukhuni kwaye lujika libe yimboyi. Loo phula unokunciphisa iindonga ze-artery nokunciphisa ukuhamba kwegazi, okubangela ukuba izithintelo ezinokukhokelela kwigazi , ukuhlaselwa yintliziyo okanye ukubetha .
Okulungileyo kunye neCholesterol embi
Nantsi into emangalisayo: Umzimba wakho ufuna i-cholesterol ukuba uhlale uphilile, kwaye unako konke ukwenza yonke i-cholesterol efuna yona. Yintoni enokubangela ingxaki kukutya kokutya okungaphantsi kweyona ndlela, kwaye kwezinye iimeko, imbali yakho yempilo yentsapho.
- I-cholesterol encinci ye-lipoprotein (LDL) : Xa i- cholesterol eninzi ye-LDL ("embi") ikhona kwi-blood stream yakho, inokuvala iingqungquthela zakho kwaye ikubeke engozini yokuhlaselwa intliziyo okanye ukubetha. Uveliswa ngokwemvelo ngumzimba, kodwa uzuze ifa kubazali bakho okanye nogogo nomkhulu, kwaye kunokukwenza ukuba wenze kakhulu. Ukutya ukutya okuninzi kwioli egcweleyo, amafutha e-trans kunye ne-cholesterol yandisa inqanaba lakho le-LDL.
- I-high-density lipoprotein (H DL) i-cholesterol : Amazinga aphakamileyo ye-HDL ("entle") i-cholesterol isusa i-plaque engaphezulu kwiiyurethri zakho, unciphisa i-buildup yayo kwaye inokukhusela ekuhlaselweni kwentliziyo. Amanqanaba aphantsi, nangona kunjalo, unokunyusa ingozi yakho. Inombolo yakho ye-HDL ephezulu yile mngcipheko wakho wokuhlakulela isifo senhliziyo okanye ukuhlaselwa yintliziyo.
- I-Triglycerides : Ifomu yeoli eyenziwa emzimbeni ojikeleza egazini. I-triglycerides ephakamileyo inokuphakamisa umngcipheko wesifo senhliziyo, ikakhulukazi kwabasetyhini.
Ukuba unokuphila okungahambi kakuhle, ukutya okuphezulu kwi-carbohydrates, umsi, kuninzi okanye uphuze utswala obuninzi, kunokuphakamisa amanqanaba onke e-cholesterol, kwaye kukhokelela kwi-LDL ephezulu kunye namazinga aphantsi kwe-HDL.
Izinto zobungozi
Zininzi izinto ezichaphazela izinga lakho le-cholesterol; Ezinye ziphantsi kolawulo lwakho, ngelixa ezinye ezifana nobudala, ubulili kunye nokuzalwa. Izinto onokuzilawula zibandakanya:
- Ukutya kwakho. Nangona i-fat fatated in your diet is the main source that can cause your blood cholesterol levels to rise, i-cholesterol kwimithombo yokutya ibalulekile; ukunciphisa imithombo yokutya ye-cholesterol inokunceda ukunciphisa amazinga e-cholesterol yegazi.
- Ubunzima bakho . Ukuba ukhuluphele, ingozi yesifo senhliziyo kunye ne-high cholesterol yegazi yanda kakhulu. Ukuba ulahlekelwa isisindo unganciphisa i-LDL yakho kunye namazinga e-cholesterol ngokupheleleyo kwaye uncede ukwandisa i-HDL yakho kwaye unciphise amanqanaba akho e-triglyceride.
- Ukungasebenzi . Enye into ebangela ingozi yesifo senhliziyo, kunye negalelo ekukhuleni komzimba, ukungabikho komsebenzi oqhelekileyo. Ukusebenza rhoqo ngokomzimba kunceda ukunciphisa i-LDL nokuphakamisa i-cholesterol ye-HDL. Ngokweengxelo malunga nokuhlola okutsha kokutya kunye nokuzilolonga yi-National Academy of Sciences, i-Institute of Medicine iyure enye yomsebenzi okwangoku ikhuthazwa ukunciphisa ingozi yempilo.
Ngenxa yokuba ezinye izinto ezifana nobudala, ubulili kunye neendlovu zizinto ongenakuziguqula, ukulawula ukutya kwakho, ubunzima, kunye nomyinge womsebenzi kubaluleke kakhulu. Inyani kukuba abadala bayifumana amazinga e-blood cholesterol aphezulu aya kunyuka.
Abasetyhini bathathwe ngokukodwa kwiminyaka yobudala ukususela ngaphambi kokuba ama-cholesterol amanqanaba onke aphelelwe ngumzimba aphantsi kunamadoda aneminyaka efanayo; Nangona kunjalo, abasetyhini abasemva bahlala bebona ukunyuka kwamazinga e-LDL. Unokuthi uphinde uzalwe ngokwemfuyo kwizinga eliphezulu ze-cholesterol ukusuka ekubeni i-cholesterol ephezulu inokusebenza kwiintsapho.
Umngcipheko wakho wokuba nesifo senhliziyo okanye ukuhlaselwa intliziyo kuxhomekeke kwinani lemiba yengozi ongezelele kwi-cholesterol yegazi ephakamileyo; ngokuqhelekileyo, izinga eliphezulu le-LDL liphakamisa umngcipheko wakho wokuba nesifo senhliziyo okanye ukuhlaselwa kwentliziyo.
Ukuba usenayo isifo senhliziyo, umngcipheko wakho uphakeme kakhulu kunomntu ongenaso isifo senhliziyo. Ukuba unesifo sikashukela, usengozini enkulu. Ezinye izinto ezinobungozi obuchaphazelekayo kumanqanaba akho e-LDL ziquka:
- Ukubhema ugwayi . Ukuba ubhema, nqama; ukuba awuyi kubhema, musa ukuqala!
- Uxinzelelo lwegazi oluphezulu . Ukuba uxinzelelo lwegazi luyi 140/90 mmHg okanye ngaphezulu okanye ukuba sele usufumana unyango lwegazi, unomngcipheko ophezulu kwintsholongwane yesifo okanye isifo senhliziyo.
- I-cholesterol ye-HDL ephantsi . Amazinga e-HDL angaphantsi kwama-40 mg / dL ukwandisa umngcipheko wakho; ngelixa i-HDL yama-60o mg / dL okanye ngaphezulu ayinyuli ingozi yesifo senhliziyo okanye ukuhlaselwa kwentliziyo.
- Imbali yentsapho . Ukuba imbali yakho yentsapho ibandakanya isifo senhliziyo kuyihlo okanye umzalwana ngaphambi kweminyaka yobudala engama-55 okanye isifo senhliziyo kumama okanye udade ngaphambi kweminyaka engama-65, ingozi yakho yanda.
- Ubudala . Amadoda aneminyaka engama-45 nangaphezulu kunye nabasetyhini abaneminyaka engama-55 nangaphezulu bajamelana nobungozi obukhulu bokuhlaselwa kwesifo senhliziyo okanye ukuhlaselwa yintliziyo xa amazinga e-cholesterol aphakamileyo.
Nangona ukugqithisa kunye / okanye ukungasebenzi kakuhle akubandakanyi kuloluhlu zizinto ezifuneka ziqwalaselwe kwaye zilungiswe.
Kukho iindlela ezininzi zokunceda umniki-nkonzo wakho unokuncedisa ukunciphisa izinga lakho leLDL ngokwaneleyo ukunciphisa umngcipheko wesifo senhliziyo okanye ukuhlaselwa kwentliziyo, kuquka ukuguquka kwe-Lifestyle Changes (TLC) ekhethekileyo ye-cholesterol-downing plan plan. umsebenzi wokwenyama kunye nokulawula ubunzima. Ezinye izigulana zingadinga unyango lwe-cholesterol-kunyusa iziyobisi ngaphezu kweTLC.
I-TLC Diet
Ukutya kwe-TLC i-fat-saturated-fat-fat, e-low-cholesterol yokutya equka ngaphantsi kweepesenti ezisixhenxe zeekhalori ezivela kwioli egcweleyo kwaye ingaphantsi kwe-200 mg ye-cholesterol yokutya imihla ngemihla. Inani leekhalori ezivunyelwe kwisidlo se-TLC senziwa ngabanye ngokusekelwe kwinani leekhalori ezifunekayo ukulahlekelwa isisindo okanye ukugcina ubunzima xa ugwema ukuzuza ubunzima.
Ngamanye amaxesha ukunciphisa amafutha azalisiweyo kunye ne-cholesterol yokutya ayanele ngokwaneleyo ukunciphisa i-LDL yakho ngokwaneleyo kwaye ukwandisa inani le-fiber enesisombululo kungafuneka. Ezinye ukutya eziqulethe izityalo zezityalo okanye izityalo ze-plant ezifana ne-cholesterol-i-margarine eyanciphisa kunye ne-salad yokugqoka ingongezwa kwi-TLC yokutya ukuze kuqhutywe phambili ekuncediseni ukuphumelela kokutya kwe-TLC.
Ukutya okuphantsi kwamafutha azalisiweyo kubandakanya:
- amanqatha amahhala okanye enye yeepesenti iimveliso zobisi
- inyama ezinomzimba
- intlanzi
- iinkukhu ezikhutshwe ngesikhumba
- ziqhamo
- imifuno
- ii-margarine ezinothileyo okanye i-liquids okanye kwiibhubhu - funda iilebula ukuze ufumane eziphantsi kwefuthe ezizalisiweyo, kunye nezinto ezincinci okanye ezingekho ziqhamo
Ukutya, okuphezulu kwi-cholesterol, okumele kulungiswe kuqukwa:
- isibindi kunye nezinye izidalwa zenyama
- izikhupha zeqanda
- iimveliso zobisi ezigcweleyo
Imithombo yefayibhile yelanga iquka:
- oats
- iziqhamo ezifana nee-oranges kunye namapheya
- imifuno enjengamahlumela e-brussels kunye namaqholi
- iipasisi ezomileyo kunye neembotyi
Isikhokelo seTLC sokutya singasifumana ngaphandle kwefayili njengencwadana ye-.pdf yokufunda kwi-intanethi okanye yokuprinta okanye iyalelwe ukuba ifakwe kwifom yokuprinta esuka kwiNational Heart, Lung and Blood Institute yeZizwe zoMgangatho wezeMpilo.
Imithombo:
"I-High Blood Cholesterol," i-NHLBI, iiNational Institutes of Health.
"Isikhokelo sakho sokunciphisa i-Cholesterol kunye neNtsholongwane yokuPhila kweNdlela (TLC)," i-NHLBI, iiNational Institutes of Health.