Iingcebiso ezi-7 Ukuba uqala unyango lweCholesterol ephezulu

Umxholo

• 1. Chonga ubungozi bakho
• Zazi iinjongo zakho
• 3. Guqula indlela otya ngayo
• 4. Yiba namandla ngakumbi
• 6. Yeka ukutshaya
• 7. Cinga amayeza kagqirha
• Iingxelo
• Ukulandelelana kwe-asidi yeBile
• Cholesterol inhibitors yokuthintela
• Niacin
• Ukuthatha

Yintoni icholesterol ephezulu?

Ikholesterol sisixhobo esinamanqatha esijikeleza egazini lakho. Umzimba wakho wenza icholesterol, kwaye okunye ufumana kukutya okutyayo.

Umzimba wakho ufuna icholesterol ukuze wakhe iiseli ezisempilweni kwaye wenze iihomoni. Kodwa xa une-cholesterol eninzi kakhulu, iqokelela ngaphakathi kwimithambo yakho kwaye ibhloka ukuhamba kwegazi. Ukuba i-cholesterol enganyangekiyo inokunyusa umngcipheko wesifo sentliziyo, isifo sentliziyo kunye nokubetha.

Zimbini iintlobo zecholesterol:

• Ubuninzi be-lipoprotein (LDL) icholesterol luhlobo olungenampilo olwakhayo ngaphakathi kwimithambo yakho.
• Ubuninzi be-lipoprotein (HDL) icholesterol luhlobo olusempilweni olunceda ukucacisa i-cholesterol ye-LDL egazini lakho.

Ukuba i-LDL yakho okanye amanqanaba e-cholesterol aphakamileyo kakhulu, ugqirha wakho unokucebisa utshintsho lwendlela yokuphila kunye namayeza okuphucula. Nazi iingcebiso ezisixhenxe zokunceda ukuzisa amanani akho kuluhlu olusempilweni.

1. Chonga ubungozi bakho

I-cholesterol ephezulu isenokungabi sisongelo entliziyweni yakho. Ukuba nayo nayiphi na le micimbi yomngcipheko kunokunyusa amathuba okuhlaselwa sisifo sentliziyo okanye ukubetha:

• Imbali yosapho yesifo sentliziyo
• igazi elonyukayo
• ukutshaya
• ukungabikho kwemisebenzi yomzimba
• ukutyeba kakhulu
• isifo seswekile

Ukuba unayo nayiphi na le micimbi yomngcipheko, thetha nogqirha wakho malunga neendlela zokuzilawula.

Zazi iinjongo zakho

Buza ugqirha wakho ukuba ufuna kangakanani ukunciphisa amanqanaba akho e-cholesterol ye-LDL kwaye uphakamise amanqanaba akho e-cholesterol ye-HDL. La manqanaba alandelayo alungile:

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

Amanqanaba e-cholesterol ekujoliswe kuyo inokuba sezantsi okanye ngaphezulu, kuxhomekeke kubudala bakho, isini, kunye nomngcipheko wesifo sentliziyo.

3. Guqula indlela otya ngayo

Ukwenza iinguqu ezimbalwa kwindlela otya ngayo kunokunceda ukuzisa amanani phantsi kolawulo. Gwema okanye unciphise ukutya okuqulathe ezi ntlobo zamafutha:

• Amafutha agcwalisiweyo. Imveliso esekwe kwizilwanyana inyusa i-cholesterol ye-LDL. Inyama ebomvu, ubisi olunamafutha apheleleyo, amaqanda, kunye neoyile yemifuno enjengeoyile yesundu kunye necoconut zonke zinamafutha amaninzi.
• Amafutha eTrans. Abavelisi bavelisa la mafutha enziweyo ngenkqubo yemichiza eguqula ioyile yemifuno engamanzi ukuba ibe sisiqina. Ukutya okuphezulu kumanqatha othutho kubandakanya ukutya okuthosiweyo, ukutya okukhawulezayo kunye nezinto ezibhakiweyo. Oku kutya kunesondlo esisezantsi, kwaye kuya kunika ubunzima kwaye kunyuse izinga le-LDL ye-cholesterol yakho.

Ukutya okuninzi okudweliswe apha ngasentla kukwacholesterol eninzi, kubandakanya inyama ebomvu kunye neemveliso zobisi ezinamafutha apheleleyo.

Kwelinye icala, ukutya okuthile kunokunceda kunciphise i-cholesterol ye-LDL ngokuthe ngqo okanye kuthintele umzimba wakho ekufunxeni i-cholesterol. Oku kutya kubandakanya:

• iinkozo zizonke ezifana nehabile nerhasi
• amandongomane nembewu
• iavokhado
• iimbotyi
• iioyile zemifuno ezisempilweni njengobhekilanga, isafulawa, kunye neoyile yomnquma
• Iintlanzi ezinamafutha njenge salmon, mackerel kunye ne herring
• isoya
• iziqhamo ezinje ngeeapile, amapere kunye namajikijolo
• Ijusi ye-orenji, imajarini, kunye nezinye iimveliso eziqiniswe nge-sterols kunye ne-stanols

4. Yiba namandla ngakumbi

Ukuhamba ngokukhawuleza okanye ukuhamba ngebhayisikile yonke imihla kunokunyusa amanqanaba akho e-cholesterol ye-HDL, enceda ukutshayela i-LDL engaphezulu kwegazi lakho. Zama ukungena ubuncinci kwimizuzu engama-30 yokuzivocavoca umzimba ngokulinganisela iintsuku ezintlanu ngeveki.

Ukuthwala ubunzima obongezelelekileyo kwicandelo eliphakathi kunokwandisa i-LDL yakho kwaye kwehlise amanqanaba akho e-HDL. Ukulahla nje iipesenti ezilishumi zomzimba wakho kuya kunceda ukwehlisa amanani akho. Ukutya okungcono kunye nokuzilolonga rhoqo kunokukunceda uchithe ubunzima obongezelelekileyo.

6. Yeka ukutshaya

Ukongeza ekukhuliseni umngcipheko womhlaza kunye neCOPD, ukutshaya kunokuchaphazela kakubi amanqanaba akho e-cholesterol. Abantu abatshayayo iisigarethi badla ngokuba ne-cholesterol epheleleyo, ii-LDL eziphezulu, kunye namanqanaba asezantsi e-HDL.

Ukuyeka kulula ukutsho kunokuba kwenziwe, zininzi iindlela onokukhetha kuzo. Ukuba uzame iindlela ezimbalwa kwaye wasilela, cela ugqirha wakho ukuba akucebise ngesicwangciso esitsha sokukunceda uyeke ukutshaya ngokulungileyo.

7. Cinga amayeza kagqirha

Amayeza amiselweyo anokukhetha ukuba utshintsho kwindlela yokuphila lodwa alukhange luphucule amanqanaba akho e-cholesterol. Thetha nogqirha wakho malunga neyona nto unokukhetha yona. Bayakuthathela ingqalelo umngcipheko wesifo sentliziyo kunye nezinye izinto xa usenza isigqibo sokuyalela enye yezi amayeza athoba i-cholesterol:

Iingxelo

Iziyobisi zestatin zivimba into ekufuneka yenziwe ngumzimba wakho ukwenza icholesterol. La mayeza anciphisa i-cholesterol ye-LDL kunye nokunyusa i-cholesterol ye-HDL:

• atorvastatin (Lipitor)
• ifluvastatin (Lescol XL)
• I-lovastatin (Altoprev)
• ipitavastatin (Livalo)
• ipravastatin (Pravachol)
• Irosuvastatin (Crestor)
• Simvastatin (iZocor)

Iziphumo ezichaphazelekayo zibandakanya:

• iintlungu zemisipha kunye nokukhathazeka
• ukwanda kwenqanaba leswekile yegazi
• isicaphucaphu
• intloko ebuhlungu
• urhudo
• ukuqhina
• isisu esiswini

Ukulandelelana kwe-asidi yeBile

I-Bile acid sequestrants ivimba i-bile acid esiswini sakho ekungeneni kwigazi lakho. Ukwenza ezinye zezi zinto zokwetyisa, isibindi sakho kufuneka sitsale i-cholesterol egazini lakho, nto leyo eyehlisa amazinga e-cholesterol yakho.

La machiza abandakanya:

• cholestyramine (Prevalite)
• icolesevelam (iWelchol)
• icolestipol (Colestid)

Iziphumo ebezingalindelekanga ze-bile acid sequestrants zibandakanya:

• isilungulela
• ukudumba
• irhasi
• ukuqhina
• isicaphucaphu
• urhudo

Cholesterol inhibitors yokuthintela

Ukutsalwa kwecholesterol kuthintela i-cholesterol esezantsi emathunjini akho. Kukho amachiza amabini kule klasi. Inye yi-ezetimibe (Zetia). Enye i-ezetimibe-simvastatin, edibanisa i-cholesterol absorption inhibitor kunye ne-statin.

Imiphumo emibi ye-cholesterol absorption inhibitors iquka:

• isisu esibuhlungu
• irhasi
• ukuqhina
• ukukhathazeka kwezihlunu
• ukudinwa
• ubuthathaka

Niacin

I-Niacin yivithamini B enokukunceda ukunyusa i-cholesterol ye-HDL. Iimpawu ze-niacin zokumisela ziiNiacor kunye neNiaspan. Iziphumo ze-niacin zibandakanya:

• ukugungxula ubuso nentamo
• ukurhawuzelela
• isiyezi
• isisu esibuhlungu
• isicaphucaphu nokugabha
• urhudo
• ukwanda kwinqanaba leswekile yegazi

Ukuthatha

Iinguqu ezahlukeneyo zokuphila zinokukunceda ukunyanga amanqanaba aphezulu e-cholesterol. Oku kubandakanya ukutya ukutya okusempilweni, ukuzilolonga rhoqo, kunye nokugcina ubunzima obusempilweni. Ukuba olo tshintsho alonelanga, thetha nogqirha wakho malunga namayeza kagqirha anokunceda ekunyangeni i-cholesterol ephezulu.