Ukwazi njani ukuba i-cholesterol yakho iphezulu

Umxholo

• Uvavanyo lokulinganisa i-cholesterol
• Kufuneka wenze ntoni ukuqinisekisa iziphumo ezichanekileyo zoviwo
• Kufuneka wenze ntoni xa icholesterol yakho iphezulu

Ukufumanisa ukuba i-cholesterol yakho iphezulu, kufuneka wenze uvavanyo lwegazi elebhu, kwaye ukuba iziphumo ziphezulu, ngaphezulu kwe-200 mg / dl, kubalulekile ukuba ubonane nogqirha ukuze abone ukuba ufuna ukuthatha amayeza, yenza utshintsho kwindlela otya ngayo kunye / okanye wandise ukuzilolonga. Nangona kunjalo, ukuba kukho imbali yosapho ye-cholesterol ephezulu, kunyanzelekile ukuba kuvavanyo lwegazi kube kanye ngonyaka ukusukela kwiminyaka ye-20 ukufumanisa ingxaki kwangoko.

Ngokubanzi, i-cholesterol ephezulu ayibangeli zimpawu, nangona kunjalo, iimpawu zecholesterol ephezulu zinokubonakala xa amaxabiso aphezulu kakhulu, ngokunyuka okuncinci kulusu, olubizwa ngokuba yi-xanthomas.

Uvavanyo lokulinganisa i-cholesterol

Eyona ndlela yokuchonga i-cholesterol ephezulu kukuvavanywa kwegazi lokuzila ukutya okweeyure ezili-12, nto leyo ebonisa inani lecholesterol kunye nazo zonke iintlobo zamafutha akhoyo egazini njenge-LDL (cholesterol embi), i-HDL (icholesterol elungileyo) kunye ne-triglycerides.

Nangona kunjalo, enye indlela ekhawulezayo yokwazi ukuba i-cholesterol yakho iphezulu kukwenza uvavanyo olukhawulezayo ngethontsi nje legazi emnweni wakho, elinokwenziwa kwezinye iikhemesti, ezinje ngovavanyo lweglucose yegazi kubantu abaneswekile, apho iziphumo zivela khona kwimizuzu embalwa nangona kunjalo, alukabikho uvavanyo olunjalo eBrazil.

Nangona kunjalo, olu vavanyo aluthathi ndawo yovavanyo lwelabhoratri, kodwa isiphumo salo kunokuba sisilumkiso sokubona ugqirha kwaye kufuneka sisetyenziselwe kuphela ukuhlola okanye ukubeka esweni abantu abasele besazi ukuba banesifo se-cholesterol ephezulu, kodwa abanqwenela ukuba Ukubeka iliso rhoqo.

Ke ngoko, jonga ukuba ngawaphi amaxabiso afanelekileyo e-cholesterol kwi: Amaxabiso esalathiso echolesterol. Nangona kunjalo, abantu abanesifo seswekile kufuneka bagcine amanqanaba e-cholesterol yabo esezantsi nangaphantsi kwala maxabiso esalathiso ukuthintela iingxaki zentliziyo.

Kufuneka wenze ntoni ukuqinisekisa iziphumo ezichanekileyo zoviwo

Ngaphambi kokuba uthathe uvavanyo lwegazi, kuya kufuneka:

• Khawuleza iiyure ezili-12. Ke, ukwenza uvavanyo ngo-8: 00 kusasa, kubalulekile ukuba ube nesidlo sakho sokugqibela ngo-8: 00 kwangoko.
• Kuphephe ukusela iziselo ezinxilisayo kwiintsuku ezi-3 phambi kovavanyo lwegazi;
• Yiphephe into yokuziqhelanisa nezinto ezinje ngokusebenza okanye ukuziqeqesha ixesha elide kwiiyure ezingama-24 ezidlulileyo.

Ukongeza, kwiiveki ezimbini ngaphambi koviwo, kubalulekile ukuqhubeka nokutya ngokwesiqhelo ngaphandle kokutya okanye ukutya kakhulu, ukuze iziphumo zibonise amanqanaba akho e-cholesterol.

Ezi zilumkiso kufuneka zihlonitshwe kwimeko yovavanyo olukhawulezileyo ekhemesti, ukuze iziphumo zisondele kunene.

Kufuneka wenze ntoni xa icholesterol yakho iphezulu

Xa iziphumo zovavanyo lwegazi zibonisa ukuba i-cholesterol iphezulu, ugqirha uya kuvavanya isidingo sokuqala amayeza ngophando lwezinye izinto ezinxulumene nomngcipheko ezifana neswekile, uxinzelelo lwegazi, ukutyeba kakhulu, imbali yosapho yedyslipidemia. Ukuba ezi azikho, ekuqaleni, isigulana siyalelwa malunga nokutya kunye nokuziqhelanisa nokwenza umthambo kwaye, emva kweenyanga ezi-3, kuya kufuneka kuphononongwe kwakhona, apho kuya kugqitywa ekubeni kuqale amayeza okanye hayi. Nayi eminye imizekelo yamayeza e-cholesterol.

Ukunceda ukulawula i-cholesterol, kuya kufuneka utye ukutya okunesondlo kwaye uziqhelanise nomsebenzi womzimba rhoqo. Kuyimfuneko ukunqanda ukutya ukutya okugqityiweyo, inyama ebomvu kunye neesoseji, ezinje ngesausage, isoseji kunye neham, ezityebileyo kwi-trans kunye ne-saturated fats.

Elinye iqhinga lokunciphisa i-cholesterol ephezulu kukutya ifibre ngakumbi ngokutya iziqhamo ezininzi, imifuno eluhlaza, imifuno enamagqabi afana neletisi kunye nekhaphetshu, iimveliso eziziinkozo kunye neenkozo ezifana nehabile, iflakisi kunye necha.

Jonga ukuba ukutya kwakho kufanele ukuba kube njani: Ukutya ukunciphisa i-cholesterol.