Izibonelelo zeCholesterol kunye nendlela yokunyusa amanqanaba eHDL

Umxholo

• Xa i-cholesterol ephezulu iyinto elungileyo
• 1. Ukwenza umthambo rhoqo
• 2. Akutshaywa
• 3. Khetha ukutya okusempilweni
• 4. Sela ngobungcathu
• 5. Thetha nogqirha wakho
• Amanqanaba aphezulu e-cholesterol
• Inokuba ilungile njani icholesterol?
  

Ushwankathelo lwecholesterol

Kungekudala okanye kamva, ugqirha wakho uya kuthetha nawe malunga namanqanaba akho e-cholesterol. Kodwa ayisiyiyo yonke i-cholesterol eyenziweyo ilingana. Oogqirha baxhalabile ngokukodwa ngamanqanaba aphezulu eepoprotein ezixineneyo (LDL), okanye "embi" cholesterol, kuba yonyusa umngcipheko wokuhlaselwa sisifo sentliziyo.

Umzimba wakho uvelisa yonke i-cholesterol ye-LDL efunekayo, kodwa abanye abantu baxhomekeke kwimfuza ukuba bavelise ngaphezulu kunokuba bafuna. Njengoko uneminyaka yobudala, amanqanaba akho e-cholesterol aphakama.

Ezinye ezonyusa i-cholesterol ye-LDL zibandakanya ukutya ukutya okunotyebileyo kumafutha agcweleyo kunye nokutya okucutshungulwayo, ukutyeba kakhulu, kunye nokwenza umthambo.

Ngelixa i-cholesterol esezantsi ye-LDL ilungile, umzimba ufuna icholesterol ethile ukuze usebenze kakuhle.

Xa i-cholesterol ephezulu iyinto elungileyo

Kwelinye icala, ukuba unamanqanaba aphezulu eepoprotein ezixineneyo (HDL) - i "cholesterol elungileyo" - inokubonelela ngokhuseleko kwisifo sentliziyo.

I-cholesterol ye-HDL inceda ukususa umzimba we-cholesterol embi kwaye iyigcina ekuqokeleleni kwimigca yeethambo zakho. Ukunyuswa kwecholesterol kungakhokelela kwizigulo ezibukhali ezinje ngokuhlaselwa kwentliziyo okanye ukubetha.

Ukuba ne-cholesterol esezantsi ye-HDL akubonakali ngathi kubangela iingxaki ngqo. Kodwa luphawu olubalulekileyo ekufuneka uliqaphele xa uchonga abantu abanokuphila ubomi obungenampilo ngokubanzi.

Iingcebiso zokhetho olusempilweni zibandakanya:

1. Ukwenza umthambo rhoqo

Ukufumana imizuzu engama-30 yokusebenza komzimba-uhlobo oluphakamisa ukubetha kwentliziyo yakho-kahlanu ngeveki kunokuyiphucula i-cholesterol yakho ye-HDL kwaye yehlise i-LDL kunye ne-triglycerides. Oku kunokuhamba, ukubaleka, ukuqubha, ukuhamba ngebhayisikile, i-rollerblading, okanye nantoni na efanele ulwalamano lwakho.

2. Akutshaywa

Njengokuba ufuna esinye isizathu sokuyeka, ukutshaya kunciphisa i-cholesterol ye-HDL. I-HDL esezantsi kubantu abatshayayo ishiya imithambo yegazi ivulekele ukonakala. Oku kunokubangela ukuba abantu abatshayayo babe nesifo sentliziyo.

Ukuyeka ngoku kunganyusa i-cholesterol yakho elungileyo, kwehlise i-LDL yakho kunye ne-triglycerides, kunye nokubonelela ngolunye uninzi lwezibonelelo ezifanelekileyo kwezempilo.

3. Khetha ukutya okusempilweni

IAmerican Heart Association icebisa ukutya okuqulathe iintlobo zeziqhamo, imifuno, ukutya okuziinkozo, amandongomane, iimbotyi kunye neeproteni ezinqinileyo ezifana nesoyiya, iinkukhu kunye nentlanzi. Ukutya okutya kufuneka kube netyuwa encinci, iswekile, amafutha, kunye namafutha abomvu.

Ukukhetha amafutha asempilweni anje ngamafutha e-monounsaturated kunye ne-polyunsaturated, njengalawo afumaneka kwioyile ye-olive kunye neeavokhado, anokunceda ukuphucula i-cholesterol yakho ye-HDL. I-Omega-3 fatty acids inegalelo kwimpilo yentliziyo.

4. Sela ngobungcathu

Okwangoku, i-American Heart Association ayikukhuthazi ukusela utywala kwimpilo yentliziyo ngenxa yemingcipheko enxulumene nokutya kakhulu utywala. Nangona kunjalo, ukusela utywala ngokulinganayo-isiselo esinye okanye ezimbalwa ngemini kubafazi kunye neziselo ezibini okanye ezimbalwa ngemini yamadoda-kunokuphakamisa i-cholesterol ye-HDL kwinqanaba elincinci.

5. Thetha nogqirha wakho

Thetha nogqirha wakho malunga nokubanakho ukongeza unyango lwe-cholesterol yakho nge-niacin, i-fibrate, okanye i-omega-3 fatty acids.

Amanqanaba aphezulu e-cholesterol

Uvavanyo lwegazi olulula lunokugweba amanqanaba amathathu abalulekileyo egazini lakho. Oku kwaziwa njengeprofayili yakho ye-lipid. Amanqanaba e-cholesterol esempilweni enxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo.

Ukwehlisa umngcipheko wesifo sentliziyo ngoku yeyona nto kugxilwe kuyo kunyango lwe-cholesterol kunokufumana inani elithile. Ezinye iingcebiso zinokubandakanya:

• Ukunciphisa i-cholesterol yeLDL. Amanqanaba angaphezu kwe-190 yeemiligram (mg / dL) athathwa ngokuba ayingozi.
• Ukuphucula i-cholesterol ye-HDL. Phantse i-60 mg / dL ithathwa njengokukhusela, kodwa ngaphantsi kwama-40 mg / dL ngumngcipheko wesifo sentliziyo.
• Ukunciphisa i-cholesterol iyonke. Ngaphantsi kwama-200 mg / dL kucetyiswa ngokwesiqhelo.
• Ukunciphisa i-triglycerides. Ngaphantsi kwe-150 ithathwa njengoluhlu oluqhelekileyo.

Ngokubanzi, eyona ndlela ilungileyo yokukhokela indlela yokuphila esempilweni kukujonga kwiinguqu ezibandakanya amanyathelo okuphila ngokusempilweni. Ezi ngcebiso zibandakanya ukusebenza rhoqo komzimba, ukutya okusempilweni kwentliziyo, kunye nokungatshayi.

Inqanaba elisezantsi le-HDL luphawu lokuba kukho indawo yokuphucula xa kuziwa kukhetho olusempilweni.

Inokuba ilungile njani icholesterol?

1. Ezinye iincinci ze-HDL ze-cholesterol zihlaselwa yintliziyo kunye nomngcipheko wesifo. Ezinye i-HDL zisebenza njenge-antioxidant. Oku kunceda ukugcina i-LDL ekubeni ihlaselwe zii-radicals zasimahla, ezinokwenza i-LDL ibe yingozi ngakumbi.