Ngaba uxinzelelo luyayichaphazela iCholesterol yakho?

Umxholo

• Izinto ezinobungozi kwi-cholesterol ephezulu
• Uxinzelelo kunye nekhonkco le-cholesterol
• Unyango kunye nothintelo
• Ukujamelana noxinzelelo
• Zilolonge
• Ukutya okunempilo
• Amayeza kunye nezinye izongezo
• Yise kude
• Ukunyanga nokuLawula iCholesterol ephezulu
• Q:
• A:

Ushwankathelo

I-cholesterol ephezulu inokunyusa amathuba okuhlaselwa yintliziyo kunye nokubetha. Uxinzelelo lunokuyenza loo nto. Olunye uphando lubonisa unxibelelwano olunokwenzeka phakathi koxinzelelo kunye ne-cholesterol.

Ikholesterol sisixhobo esinamanqatha esifunyanwa kokunye ukutya kwaye sikwaveliswa nangumzimba wakho. Umxholo we-cholesterol ekutyeni awuphawuleki njengamafutha e-trans kunye namafutha agcweleyo kwizidlo zethu. La mafutha yile nto inokubangela ukuba umzimba wenze i-cholesterol engakumbi.

Kukho izinto ekuthiwa "zilungile" (HDL) kunye "ezimbi" (LDL) cholesterols. Amanqanaba akho afanelekileyo ngala:

• I-cholesterol ye-LDL: ngaphantsi kwe-100 mg / dL
• I-cholesterol ye-HDL: ngaphezulu kwama-60 mg / dL
• I-cholesterol iyonke: ngaphantsi kwama-200 mg / dL

Xa i-cholesterol embi iphezulu kakhulu, inokwakha kwimithambo yakho. Oku kuchaphazela indlela igazi elihamba ngayo ukuya kwingqondo yakho nentliziyo yakho, enokubangela ukubetha okanye isifo sentliziyo.

Izinto ezinobungozi kwi-cholesterol ephezulu

Imiba yomngcipheko we-cholesterol ephezulu ibandakanya:

• Imbali yosapho ye-cholesterol ephezulu, iingxaki zentliziyo, okanye ukubetha
• ukutyeba kakhulu
• isifo seswekile
• ukutshaya icuba

Unokuba semngciphekweni wecholesterol ephezulu kuba unembali yosapho, okanye unokuba nembali yosapho yeengxaki zentliziyo okanye ukubetha. Indlela yokuphila inokuba nefuthe elikhulu kumanqanaba akho e-cholesterol. Ukutyeba kakhulu, okuchazwa njengesalathiso sobunzima bomzimba (BMI) obunama-30 okanye ngaphezulu, kukubeka emngciphekweni we-cholesterol ephezulu. Isifo seswekile sinokonakalisa ngaphakathi kwimithambo yakho kwaye sivumele i-cholesterol ukuba yakhe. Ukutshaya icuba kunokuba nefuthe elifanayo.

Ukuba uneminyaka engama-20 okanye ngaphezulu, kwaye awuzange ube nengxaki yentliziyo, i-American Heart Association icebisa ukuba i-cholesterol yakho ihlolwe rhoqo emva kweminyaka emine ukuya kwemithandathu. Ukuba sele uhlaselwe sisifo sentliziyo, unembali yosapho yeengxaki zentliziyo, okanye une-cholesterol ephezulu, buza ugqirha wakho ukuba kufuneka ufumane uvavanyo lwe-cholesterol kangaphi.

Uxinzelelo kunye nekhonkco le-cholesterol

Kukho ubungqina obunyanzelisayo bokuba inqanaba loxinzelelo lwakho linokubangela ukwanda kwe-cholesterol embi ngokungangqalanga. Umzekelo, olunye uphononongo lufumanise ukuba uxinzelelo luhambelana nokuba nemikhwa yokutya esempilweni, ubunzima bomzimba ophezulu, kunye nokutya okunempilo, konke oko kuyaziwa njengomngcipheko wecholesterol ephezulu. Oku kwafunyanwa kuyinyani ngokukodwa emadodeni.

Olunye uphononongo olujolise kubantu abangaphezu kwama-90,000 lwafumanisa ukuba abo bazibika ukuba banexinzelelo emsebenzini banethuba elikhulu lokufunyaniswa ukuba bane-cholesterol ephezulu. Oku kunokuba ngenxa yokuba umzimba ukhupha ihomoni ebizwa ngokuba yi-cortisol ekuphenduleni kuxinzelelo. Amanqanaba aphezulu e-cortisol ukusuka kuxinzelelo lwexesha elide kunokuba yindlela emva koxinzelelo olunokuthi inyuse i-cholesterol. Iadrenaline nayo inokukhutshwa, kwaye ezi hormone zinokubangela impendulo "yokulwa okanye ukubhabha" ukujongana noxinzelelo. Le mpendulo iya kuthi emva koko ibangele i-triglycerides, enokuthi inyuse i-cholesterol "embi".

Nokuba zithini izizathu zomzimba zokuba uxinzelelo lunokuba nefuthe kwi-cholesterol, izifundo ezininzi zibonisa unxibelelwano oluqinisekileyo phakathi koxinzelelo oluphezulu kunye ne-cholesterol ephezulu. Ngelixa zikhona ezinye izinto ezinokuba negalelo kwi-cholesterol ephezulu, kubonakala ngathi uxinzelelo lunokuba lolunye, nalo.

Unyango kunye nothintelo

Ukujamelana noxinzelelo

Kuba kukho unxibelelwano phakathi koxinzelelo kunye ne-cholesterol, ukuthintela uxinzelelo kunokunceda ekuthinteleni i-cholesterol ephezulu ebangelwa yiyo.

Uxinzelelo lwexesha elide luyingozi kakhulu kwimpilo yakho kunye ne-cholesterol kunamaxesha amafutshane, exesha elifutshane loxinzelelo. Ukunciphisa uxinzelelo ngokuhamba kwexesha kunokunceda ukukhusela iingxaki ze-cholesterol. Nokuba awunakunciphisa naluphi na uxinzelelo kubomi bakho, kukho iindlela ezikhoyo zokunceda ukulawula.

Ukujamelana noxinzelelo, nokuba kukufutshane okanye kuyaqhubeka, kunokuba nzima kubantu abaninzi. Ukujamelana noxinzelelo kunokuba lula njengokunciphisa uxanduva okanye ukusebenzisa ngakumbi. Unyango ngengqondo oqeqeshiweyo lunokubonelela ngeendlela ezintsha zokunceda abaguli balawule uxinzelelo.

Zilolonge

Enye yezona zinto zibalaseleyo onokuzenza zoxinzelelo kunye ne-cholesterol kukuzilolonga rhoqo. Umbutho weAmerican Heart Association ucebisa ukuba uhambe malunga nemizuzu engama-30 ngosuku, kodwa bakwatsho ukuba ungafumana umthambo ofanayo nangokucoca indlu yakho!

Ewe kunjalo, ukuya ejimini kuyacetyiswa, kodwa musa ukubeka uxinzelelo olukhulu kuwe ukuba ungene kwimilo yeOlimpiki ubusuku bonke. Qala ngeenjongo ezilula, nokuba usebenze ngokufutshane, kwaye wandise umsebenzi ngokuhamba kwexesha.

Yazi ukuba loluphi uhlobo lomthambo olulungele ubuntu bakho. Ukuba ukhuthazeka ngakumbi ukwenza imithambo efanayo ngexesha eliqhelekileyo, ncamathela kwishedyuli. Ukuba uyadika ngokulula, emva koko cela umngeni kwimisebenzi emitsha.

Ukutya okunempilo

Unokuchaphazela kakhulu amanqanaba akho e-cholesterol ngokutya ngokusempilweni.

Qala ngokunciphisa amafutha agcweleyo kunye nokuhambisa kwinqwelo yakho yokutya. Endaweni yokutya okubomvu kunye nenyama egqityiweyo yasemini, khetha iiproteni ezinqinileyo njengenkukhu kunye nentlanzi engenalusu. Faka endaweni iimveliso zobisi ezinamafutha apheleleyo ngeenguqulelo ezisezantsi okanye ezingafakwanga amafutha. Yitya ukutya okuziinkozo okuninzi kunye nemveliso entsha, kwaye uphephe ii-carbohydrate ezilula (iswekile kunye nokutya okumhlophe ngomgubo).

Kuphephe ukutya ukutya okunesondlo kwaye ujonge kutshintsho olulula, olonyukayo. Olunye uphononongo lubonise ukuba ukutya kunye nokunciphisa ikhalori ngokuthe gabalala kunxulunyaniswa nokwanda kwemveliso yecortisol, ephakamisa icholesterol yakho.

Amayeza kunye nezinye izongezo

Ukuba ukunciphisa uxinzelelo akukhange kunciphise ngokwaneleyo i-cholesterol ephezulu, kukho amayeza kunye nolunye unyango olunokuzama.

La mayeza kunye namayeza aquka:

• imigaqo
• niacin
• iifiber
• I-omega-3 fatty acids

Nokuba usebenzisa amayeza kagqirha okanye ezinye izongezo, soloko unxibelelana nogqirha wakho ngaphambi kokwenza naluphi na utshintsho kwisicwangciso sakho sonyango. Nokuba zezendalo, utshintsho oluncinci kwisicwangciso sonyango lunokuphazamisa amayeza okanye izongezo osele uzithatha.

Yise kude

Kukho unxibelelwano phakathi koxinzelelo oluphezulu kunye ne-cholesterol ephezulu, ke nokuba amanqanaba akho e-cholesterol aphezulu okanye afuna ukwehliswa, ukugcina inqanaba loxinzelelo oluphantsi kunokuba luncedo.

Ukuba uxinzelelo luchaphazela impilo yakho iphela, nxibelelana nogqirha wakho. Banokukucebisa ngenkqubo yokuzilolonga, ukutya okusempilweni, kunye namayeza ukuba kunyanzelekile. Banokukuthumela kunyangi ukuba bafunde iindlela zokulawula uxinzelelo, ezinokuba luncedo kakhulu.

Ukunyanga nokuLawula iCholesterol ephezulu

Q:

Nguwuphi umzekelo wendlela yolawulo loxinzelelo?

Isigulana esingaziwayo

A:

Kukho iindlela ezininzi zokulawula uxinzelelo ezinokukunceda xa uziva uxinezelekile. Into endiyithandayo kakhulu 'likhefu lesibini le-10.' Oku kufezekiswa kwimeko yoxinzelelo xa uziva ngathi uza 'kuphulukana nayo.' Xa ufumanisa ukuba uyacaphuka, vala amehlo ucinge eyona ndawo izolileyo. emhlabeni owakha wakho. Isenokuba sisidlo sangokuhlwa esithuleyo nomhlobo okanye iqabane, okanye inkumbulo evela eholideyini- naphi na xa ilungile ngokude ibe iphumle. Xa amehlo akho evaliwe kwaye ingqondo yakho igxile kwindawo yakho ezolileyo, tyhala kancinci imizuzwana emi-5, bamba umphefumlo wakho okomzuzwana, emva koko uphefumle kwimizuzwana emi-5 elandelayo. Esi senzo silula siza kunceda kumzuzu woxinzelelo.

UTimothy J. Legg, PhD, CRNPAIimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.