Ukunciphisa i-cholesterol embi ngenye yeenzuzo ezininzi
Ngamanye amaxesha kunokubonakala ngathi kuthatha onke amandla akho ukuzitshida ngaphandle kombhede kwintsimbi yakho yokusa okanye ukuhamba kwakho ngokuhlwa ebusuku. Kodwa uqeqesho lunamathuba amaninzi enempilo.
Akunako kuphela ukugcina ubunzima bakho, ukuhlalisa imisipha yakho, nokunciphisa umngcipheko wakho wokuphucula izifo ezithile zonyango, ukuqhuba rhoqo kunemiphumo enenzuzo entliziyweni, kubandakanywa nemilinganiselo yakho ye-cholesterol.
Ukunciphisa i-Cholesterol ngokutya kunye nokuzivocavoca
Ngokuchanekileyo indlela umzimba osebenza ngayo ekuphuculeni amazinga e-cholesterol yakho ayengacacaci ngokupheleleyo. Nangona kukho uphando oluhlolisayo umphumo wokuzivocavoca kwi-cholesterol, ezi zifundo ziye zahlanganiswa nezinye iinguqu zokunciphisa i-cholesterol, ezifana nokulandela ukutya okunempilo okanye ukuncipha.
Uphononongo olutshanje oluhlolisayo umphumo wokuzilolonga kuphela lubonisa iindlela ezimbalwa zokusebenzisa umzimba kunokunceda ukuphucula amafutha e-cholesterol yakho:
- Ubumba bePopoprotein. Ezinye izifundo zibonise ukuba umzimba ungatshintsha i-LDL yakho (i-aka cholesterol embi). Amancoprotein amancinci, afana ne- LDL amancinci, amancinci anxulumene negalelo kwisifo senhliziyo kodwa ukuba ii-LDL ezininzi zingenayo ingozi efanayo. Ucwaningo luye lwabonisa ukuba ukuzivocavoca ngokulinganisela kunokunyusa ubungakanani beengqungquthela zakho ze-LDL, ezinokukunceda ukunciphisa umngcipheko wokuhlaselwa kwesifo senhliziyo. Kwisifundo esinye, iprogram yokunyamezela iiveki ezili-12 iyanciphisa i-LDL encinci, i-DD.
- Ukutshintsha i-cholesterol zothutho. Izifundo ezimbalwa kwiimicebisi zincome ukuba ukusetyenziswa kunokunyusa ukuthuthwa kwe-cholesterol ukusuka kwigazi ukuya kwisibindi, apho ekugqibeleni kuya kuhlanjululwa khona emzimbeni.
- Ukuphutha. Izifundo ezimbalwa zibonise ukuba iiveki ezisibhozo ukuya kwe-12 zokunyamezela umzimba zinganciphisa ukunciphisa i-cholesterol ukusuka emathunjini amancinane ukuya kwigazi. Isamba se-cholesterol eyenziwa sisibindi asibonakali sichaphazelwa ngumsebenzi.
Iimiphumo zoVuquzelelo oluLungileyo kwiLDL
Nangona abaphandi bazama ukuqonda ngokucacileyo indlela umzimba ochaphazela ngayo i-cholesterol yakho, umgca ucacile: ukuvota okulinganayo kubonakala kunemiphumo emihle kwizinga lakho le-cholesterol:
- Ukuzivocavoca okuncinci kunciphisa i- LDL cholesterol ngamaphesenti angama-10 kwizifundo ezithile. Kukho izifundo ezimbalwa ezibonisa ukuba umzimba ungaba nefuthe elincinci okanye elingekho nto kwiLDL.
- Ukusebenzisa rhoqo kunokunyusa i-cholesterol yakho ye- HDL phakathi kwama-3 no-6 ekhulwini.
Nangona oku kungabonakali kuninzi, ukudibanisa umzimba kunye nezinye iinguqu zokuphila kunokunceda ugcine i- cholesterol yakho, kunye nomzimba wakho wonke, uphilile.
Ngaba Unokuzivocavoca Kangakanani?
Isixa kunye nohlobo lokuzivocavoca ngokulinganayo zihluka ngokubanzi kulezi zifundo. I-American Heart Association ineziphakamiso ezilandelayo zokubandakanya ukuzivocavoca kwimpilo yakho enempilo:
- Ngentliziyo yakho yonke, kufuneka uhambisane nemizuzu engama-30 yovavanyo oluthile lwe-aerobic nsuku zonke ubuncinane iintsuku ezingama-5 ngeveki.
- Ukunciphisa i-lipids ngokukodwa, kufuneka uquke ubuncinane ubuncinane bemaminithi engama-40 wokuzivocavoca ubunzima ubuncinane ezintathu ukuya kwezine ngeveki.
Ukuba awukwazi ukulungelelanisa i-regimen ye-exercise yemizuzu engama-30 okanye engama-40 ngosuku lwakho oluxakekileyo, ungakhathazeki.
Unokwahlula ixesha lakho ukuya kwixesha eli-10 ukuya kwe-15 ukuya kweminye imizuzu ukufikelela kwisixa esicetywayo sokunyusa umzimba rhoqo kwaye uncedo olufanayo lwezempilo.
> Imithombo:
> Mann, S. et al "Imiphumo eyahlukeneyo yokuzivocavoca kwe-Aerobic, UkuQeqesha ukuHlanywa kunye kunye kunye nokuQeqesha imiSebenzi yeCholesterol kunye nePalid Profile." Journal of Medicine Journal, Oktobha 2013
Meissner M, Havinga R, Boverhof R, et al. "Ukuzivocavoca kuphucula i-Cholesterol yeQumrhu lonke leNtshukumo yokuPhila kwieNtsundu." Med Sci kwi-Sports Exercise 2010.
UWilund KR, uFeeney LA, uTomayko EJ, et al. "Imiphumo yoQeqesho loQeqesho loQeqesho kwiMakethi yeCholesterol Ukunyuka kwe-Cholesterol kunye ne-synthesis." Uphando lweZenzululwazi 2009.