Isikhokelo sokuphila neswekile kunye ne-cholesterol ephezulu

Umxholo

• Ukunyanga nokuLawula iCholesterol ephezulu
• Isifo seswekile kunye ne-cholesterol ephezulu zihlala zenzeka kunye
• 1. Jonga amanani akho
• 2. Landela iingcebiso zezempilo eziqhelekileyo
• 3. Emva kwesidlo, thatha uhambo
• 4. Phefumla kancinci kayihlanu ngeveki
• 5. Phakamisa izinto ezimbalwa ezinzima
• 6. Cwangcisa ukutya okusempilweni
• 7. Qaphela impilo yakho yonke
• Ukuthatha

Ushwankathelo

Ukunyanga nokuLawula iCholesterol ephezulu

Ukuba uye wafumanisa ukuba unesifo seswekile, uyazi ukuba ukulawula amanqanaba eswekile yegazi kubalulekile. Okukhona unokugcina la manqanaba ezantsi, umngcipheko wokuhlaselwa sisifo sentliziyo kunye nezinye iingxaki zempilo zisezantsi.

Ukuba nesifo seswekile kukubeka emngciphekweni omkhulu wokufumana i-cholesterol ephezulu. Njengoko ujonga amanani eswekile yegazi, jonga amanani akho e-cholesterol nawo.

Apha, sichaza ukuba kutheni ezi meko zimbini zihlala zibonisa kunye, kwaye ungazilawula njani zombini ngeendlela zendlela yokuphila.

Isifo seswekile kunye ne-cholesterol ephezulu zihlala zenzeka kunye

Ukuba unesifo seswekile kunye ne-cholesterol ephezulu, awuwedwa. I-American Heart Association (AHA) ithi isifo seswekile sihlala sihlisa amanqanaba e-cholesterol ye-HDL (elungileyo) kunye nokuphakamisa amanqanaba e-cholesterol e-triglycerides kunye ne-LDL (embi) Zombini ezi zinto zonyusa umngcipheko wesifo sentliziyo kunye nokufa icala.

Njengesikhumbuzo:

• Inqanaba le-LDL ye-cholesterol engaphantsi kwe-100 milligrams / deciliter (mg / dL) ithathwa njengefanelekileyo.
• I-100-129 mg / dL isondele kwindawo efanelekileyo.
• I-130-159 mg / dL iphakanyisiwe yomda.

Amanqanaba aphezulu e-cholesterol anokuba yingozi. Ikholesterol luhlobo lwamafutha olunokwakha ngaphakathi kwimithambo. Ixesha elingaphezulu, kunokuba nzima ukwenza ipleyiti eqinileyo. Oko konakalisa imithambo, ibenze bomelele kwaye babe mxinwa kwaye bathintele ukuhamba kwegazi. Intliziyo kufuneka isebenze nzima ukumpompa igazi, kwaye umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokufa icala kuyenyuka.

Abaphandi abanazo zonke iimpendulo okwangoku kwaye bayaqhubeka nokulwa ukuba isifo seswekile kunye ne-cholesterol ephezulu zihambelana njani. Kwisifundo esinye esipapashiweyo, bafumanisa ukuba iswekile yegazi, i-insulin, kunye ne-cholesterol zonke ziyanxibelelana emzimbeni, kwaye ziyachaphazeleka. Babengaqinisekanga nje ukuba kwenzeka njani.

Okwangoku, okubalulekileyo kukuba uyazi indibaniselwano phakathi kwezi zimbini. Nokuba ugcina amanqanaba eswekile yegazi ephantsi kolawulo, amanqanaba akho e-cholesterol ye-LDL asenokunyuka. Nangona kunjalo, unokuzilawula zombini ezi meko ngamayeza kunye nemikhwa elungileyo yokuphila.

Injongo ephambili kukunciphisa umngcipheko wesifo senhliziyo kunye nesifo. Ukuba ulandela ezi ngcebiso zisixhenxe, uya kube unika umzimba wakho into efunekayo ukuze uhlale usempilweni kwaye usebenza.

1. Jonga amanani akho

Sele uyazi ukuba kubalulekile ukubukela amanqanaba eswekile yegazi lakho. Lixesha lokuba ubukele amanani akho e-cholesterol, ngokunjalo. Njengoko bekutshiwo ngaphambili, inqanaba le-LDL ye-cholesterol eyi-100 okanye ngaphantsi ilungile. Landela imiyalelo kagqirha ekugcineni amanqanaba eswekile yegazi ephantsi kolawulo.

Qiniseka ukuba ujonga amanye amanani akho ngexesha lotyelelo lonyaka lonyango. Oku kubandakanya i-triglycerides kunye namanqanaba oxinzelelo lwegazi. Uxinzelelo lwegazi olusempilweni yi-120/80 mmHg. I-AHA icebisa ukuba abo banesifo seswekile badubule uxinzelelo lwegazi olungaphantsi kwe-130/80 mmHg. Iyonke i-triglycerides kufuneka ibe ngaphantsi kwama-200 mg / dL.

2. Landela iingcebiso zezempilo eziqhelekileyo

Kukho iindlela ezithile ezaziwayo zokuphila eziwucutha ngokucacileyo umngcipheko wesifo sentliziyo. Mhlawumbi uyazi zonke ezi zinto, kodwa qiniseka ukuba wenza konke onako ukuzilandela:

• Yeka ukutshaya okanye ungaqali ukutshaya.
• Thatha onke amayeza akho njengoko kuyalelwe.
• Gcina ubunzima obusempilweni, okanye ukunciphisa umzimba ukuba ufuna njalo.

3. Emva kwesidlo, thatha uhambo

Njengomntu onesifo seswekile, sele uyazi ukuba umthambo ngoyena ndoqo wokugcina amanqanaba eswekile yegazi ephantsi kolawulo.

Ukuzivocavoca kwakhona kubalulekile ekulawuleni i-cholesterol ephezulu. Inokukunceda ukwandisa amanqanaba e-cholesterol ye-HDL, ekhuselayo kwisifo sentliziyo. Ngamanye amaxesha, inokunciphisa amanqanaba e-cholesterol ye-LDL.

Mhlawumbi olona qeqesho lunokukunceda ukulawula amanqanaba eswekile yegazi kukuthatha uhambo emva kokutya.

Uphononongo oluncinci lwaseNew Zealand olupapashwe kwiDiabetologia luxele ukuba ukuphucuka kwamazinga eswekile yegazi "bekumangalisa" xa abathathi-nxaxheba behamba emva kwesidlo sangokuhlwa. Aba bathathi-nxaxheba bafumana ukonyuka kweswekile yegazi enkulu kunabo bahamba nje nanini na bethanda.

Ukuhamba kulungile kwi-cholesterol ephezulu, nayo. Kwisifundo sango-2013 esapapashwa kwiArteriosclerosis, Thrombosis, kunye neVascular Biology, abaphandi baxela ukuba ukuhamba kunciphisa i-cholesterol ephezulu nge-7 yeepesenti, ngelixa ukusebenza kuyinciphisile nge-4.3 yeepesenti.

4. Phefumla kancinci kayihlanu ngeveki

Ukongeza ekuhambeni emva kwesidlo, kubalulekile ukwenza umthambo we-aerobic malunga nemizuzu engama-30 yonke imihla kahlanu ngeveki.

Kuphononongo lango-2014 olupapashwe ngaphakathi, abaphandi bafumanise ukuba imisebenzi ye-aerobic enokumodareyitha inokusebenza ngokuchanekileyo njengeendidi eziphezulu xa kufikwa ekuphuculeni amanqanaba e-cholesterol.

Zama ukubandakanya ukuhamba ngamandla, ukuhamba ngeebhayisikile, ukuqubha, okanye intenetya kwindlela yakho yesiqhelo. Thatha izinyuko, ukhwele ibhayisekile yakho uye emsebenzini, okanye nidibane nomhlobo wakho ukudlala umdlalo.

Ukuzivocavoca umzimba kwe-Aerobic kuluncedo nakwabantu abanesifo seswekile.

Uphononongo olwenziwe ngo-2007 lwapapashwa kwingxelo yokuba lwanceda ukunciphisa amanqanaba eHbA1c kubathathi-nxaxheba abanesifo seswekile sesi-2. Olunye uphononongo olupapashwe kuKhathalelo lweSwekile lufumanise ukuba uqeqesho lokuzilolonga lwanceda ukunciphisa ukujikeleza kwesinqe kunye namanqanaba eHbA1c.

5. Phakamisa izinto ezimbalwa ezinzima

Njengoko sikhula, ngokwemvelo siphulukana nethoni yezihlunu. Ayilunganga impilo yethu iyonke, okanye impilo yentliziyo yethu. Unokuluchasa olo tshintsho ngokongeza ubunzima kuqeqesho lwakho lweveki.

Abaphandi kwisifundo soKhathalelo lweSwekile esichazwe ngaphambili ukuba uqeqesho lokunganyangeki, okanye uqeqesho lobunzima, lwaluyindlela efanelekileyo yokulawula i-cholesterol.

Kuphononongo luka-2013 olupapashwe kwi, abaphandi bafumanise ukuba abantu abanenkqubo yokuphakamisa ubunzima rhoqo bane-HDL esebenzayo kunabo bangenayo.

Uqeqesho lobunzima luluncedo nakwabo banesifo seswekile. Kuphononongo luka-2013 olupapashwe ngo, abaphandi bafumanise ukuba uqeqesho lokunganyangeki lubanceda abathathi-nxaxheba ukuba bakhe izihlunu. Ikwaphucule impilo iyonke yemetabolic kunye nokunciphisa umngcipheko kwimetabolism kwabo banesifo seswekile.

Kwimpilo yonke, kungcono ukudibanisa uqeqesho lokunganyangeki kunye nokuzivocavoca umzimba. Abaphandi baxela ukuba abantu abadibanisa zombini iintlobo zomthambo baphucula amanqanaba eswekile yegazi. Abo benza enye okanye enye abayenzanga.

6. Cwangcisa ukutya okusempilweni

Mhlawumbi sele wenze utshintsho kwindlela otya ngayo ukunceda ukugcina amanqanaba eswekile esezantsi ephantsi. Ulawula inani leecarbs ozityayo kwisidlo ngasinye, ukhetha ukutya okusezantsi kwisalathiso se-glycemic, kunye nokutya ukutya okuncinci rhoqo rhoqo.

Ukuba unayo i-cholesterol ephezulu, oku kutya kuya kukusebenzela, kunye neenguqulelo ezimbalwa. Qhubeka ukunciphisa amanqatha angenampilo afana nalawo abomvu abomvu kunye nobisi olunamafutha apheleleyo, kwaye ukhethe amanqatha ahambelana nentliziyo afana nalawo afumaneka kwinyama ecekeceke, amandongomane, intlanzi, ioyile ye-olive, iiavokhado kunye nembewu yeflakisi.

Emva koko faka i-fiber ngakumbi ekudleni kwakho. Ifayibha enyibilikayo ibaluleke kakhulu. Ngokwe-Mayo Clinic, iyanceda ukunciphisa i-cholesterol ye-LDL.

Imizekelo yokutya okuqulethe ifayibha enyibilikayo ibandakanya i-oats, i-bran, iziqhamo, iimbotyi, iilentile, kunye nemifuno.

7. Qaphela impilo yakho yonke

Nokuba ulumkile malunga nokulawula iswekile yegazi kunye negazi cholesterol yakho, isifo seswekile sinokuchaphazela amanye amalungu omzimba ngokuhamba kwexesha. Oko kuthetha ukuba kubalulekile ukuhlala ngaphezulu kwazo zonke iinkalo zempilo yakho njengoko usiya.

• Amehlo akho. Zombini i-cholesterol ephezulu kunye nesifo seswekile zinokuchaphazela impilo yamehlo, ke qiniseka ukubona ugqirha wakho wamehlo minyaka le ukuze uhlolwe.
• Iinyawo zakho. Isifo seswekile sinokuchaphazela imithambo-luvo ezinyaweni zakho, sizenze zingabuthathaka. Jonga iinyawo zakho rhoqo ukuba kukho amablister, izilonda, okanye ukudumba, kwaye uqiniseke ukuba nawaphina amanxeba ayaphola njengoko kufanelekile. Ukuba azenzi njalo, jonga kugqirha wakho.
• Amazinyo akho. Kukho ubungqina bokuba isifo seswekile sinokonyusa umngcipheko wosulelo lweentsini. Jonga ugqirha wakho wamazinyo rhoqo kwaye uziqhelanise nokunakekelwa ngononophelo lomlomo.
• Amajoni akho omzimba. Njengoko sikhula, amajoni omzimba ethu esiba buthathaka. Ezinye iimeko ezinje ngesifo seswekile zinokubenza buthathaka nangakumbi, ke kubalulekile ukuba ufumane ugonyo lwakho njengoko ulufuna. Yenza umkhuhlane wakho unyaka nonyaka, ubuze malunga nogonyo lwe-shingles emva kokuba uneminyaka engama-60, kwaye ubuze malunga nenyumoniya emva kokuba ufike kwiminyaka engama-65. Ikwacebisa ukuba ufumane ugonyo lwakho lwe-hepatitis B kungekudala emva kokuba ufunyaniswe unesifo seswekile, njengabantu Isifo seswekile sinamazinga aphezulu e-hepatitis B.

Ukuthatha

Isifo seswekile kunye ne-cholesterol ephezulu inokwenzeka rhoqo kunye, kodwa kukho iindlela zokulawula zombini ezi meko. Ukugcina indlela yokuphila esempilweni kunye nokubeka iliso kumanqanaba akho e-cholesterol xa unesifo seswekile ziindlela ezibalulekileyo zokulawula zombini ezi meko.