Indlela yokunciphisa iCholesterol yakho: iRx, iinguqulelo zeNdlela yokuPhila, kunye nokunye

Umxholo

• Ingxaki ngecholesterol ephezulu
• Indlela yokunciphisa i-cholesterol yakho
• 1. Sebenzisa ukutya okutsha
• 2. Zilolonge ngakumbi
• 3. Ukunciphisa umzimba
• 4. Yeka ukutshaya
• 5. Thetha nogqirha wakho malunga neziyobisi ezinciphisa i-cholesterol
• Iingxelo
• Ukulandelelana kwe-asidi yeBile
• Cholesterol inhibitors yokuthintela
• Iifibhethi
• Niacin
• Ukuthatha

Yintoni icholesterol?

Ikholesterol sisiqatha esinamafutha, esinegazi egazini lakho. Enye icholesterol ivela kukutya okutyayo. Umzimba wakho wenza okuseleyo.

Ikholesterol ineenjongo ezimbalwa eziluncedo. Umzimba wakho uyayidinga ukwenza iihomoni kunye neeseli ezisempilweni. Nangona kunjalo ukuba nohlobo olungalunganga lwecholesterol kunokubangela iingxaki zempilo.

Uneentlobo ezimbini ze-cholesterol emzimbeni wakho:

• Ubuninzi be-lipoprotein (LDL) luhlobo lwempilo yecholesterol olungeyongozi oluvalela imithambo yegazi. Ufuna ukugcina inqanaba lakho lingaphantsi kwe-100 mg / dL.
• Ubuninzi be-lipoprotein (HDL) luhlobo olusempilweni olunceda ukucoca i-cholesterol ye-LDL kwimithambo yakho. Ufuna ukujolisa kwinqanaba le-60 mg / dL okanye ngaphezulu.

Ingxaki ngecholesterol ephezulu

Xa une-cholesterol eninzi egazini lakho, iqala ukwakha ngaphakathi kwimithambo yegazi yakho. Ezi dipozithi zibizwa ngokuba ngamacwecwe. Zenza lukhuni kwaye zinciphise imithambo yakho, zivumela igazi elincinci ukuba lihambe kuzo.

Ngamanye amaxesha i-plaque inokuvuleka, kwaye i-clot yegazi ingenzeka kwindawo yokulimala. Ukuba elo gazi ligazi lingene kwimithambo yegazi kwintliziyo yakho, linokuthintela ukuhamba kwegazi kwaye libangele isifo sentliziyo.

Ihlwili legazi linokuhamba liye kwisitya segazi esondla ingqondo yakho. Ukuba iphazamisa ukuhamba kwegazi ukuya kwingqondo yakho, kunokubangela ukubetha.

Indlela yokunciphisa i-cholesterol yakho

Indlela yokuqala yokunciphisa i-cholesterol kukutya, ukuzilolonga, kunye nolunye utshintsho kwindlela yokuphila. Nazi iingcebiso ezintlanu zokukunceda uqalise.

1. Sebenzisa ukutya okutsha

Ukutya ngokufanelekileyo yinxalenye ebalulekileyo yokunciphisa i-cholesterol ye-LDL kunye nokuphakamisa i-cholesterol ye-HDL. Uya kufuna ukunqanda amafutha agcweleyo kunye nokuhambisa kuba andisa i-cholesterol ye-LDL. Unokufumana amafutha agcweleyo kukutya okunje:

• inyama ebomvu
• inyama egqityiweyo enjengezinja ezishushu, i-bologna, kunye ne-pepperoni
• ukutya okunamafutha agcwele amafutha anjengeoyiskhrim, itshizi cream, kunye nobisi olupheleleyo

Amafutha eTrans enziwa ngenkqubo esebenzisa i-hydrogen ukuguqula ioyile engamanzi ibe ngamanqatha aqinileyo. Abavelisi bathanda amafutha ngenxa yokuba banceda ukutya okupakishwe kuhlala kukutsha ixesha elide. Kodwa amafutha athambisayo ayinampilo kwimithambo yakho.

La mafutha angenampilo akonyusi i-cholesterol ye-LDL kuphela, kodwa anciphisa ne-cholesterol ye-HDL. Yiyo loo nto kufuneka ubaphephe ngokupheleleyo, ukuba kunokwenzeka. Uya kufumana amafutha athambisayo ekutyeni okunje:

• ukutya okuthosiweyo
• ukutya okukhawulezayo
• Izinto eziphekiweyo eziphekiweyo ezinje ngeicookies, iiqhekeza kunye neekhekhe

Endaweni yoko, fumana amanqatha akho kwimithombo enempilo ye-monounsaturated kunye nemithombo ye-polyunsaturated enje:

• iintlanzi ezinamanqatha njenge salmon, ityhuna, itrout, herring, kunye nesardines
• umnquma, i-canola, u-safflower, ujongilanga, kunye neeoyile ezivunyiweyo
• iavokhado
• Amantongomane afana ne-walnuts kunye neepecans
• iimbewu
• iimbotyi zesoya

Nangona ezinye iicholesterol ekutyeni kwakho zilungile, zama ukuba ungazigqithisi. Nciphisa ukutya okufana nebhotolo, itshizi, ilobster, izikhupha zamaqanda, kunye nenyama yomzimba, ezo zonke ziphezulu kwi-cholesterol.

Kwakhona jonga inani leswekile ecoliweyo kunye nomgubo owudlayo. Gcinana neenkozo ezipheleleyo njengengqolowa, irayisi emdaka, kunye ne-oatmeal. Iinkozo zizonke ziphezulu kwifayibha, ethi incede ekususeni i-cholesterol eninzi emzimbeni wakho.

Ukujikeleza konke okunye ukutya okunciphisa i-cholesterol kunye neziqhamo kunye nemifuno enemibala, kunye neeprotheni ezinqabileyo njengenkukhu engenasikhumba, iimbotyi kunye ne-tofu.

2. Zilolonge ngakumbi

Ukufaneleka kubalulekile kwimpilo yakho yonke kunye nokuphila kwakho, kodwa kunokukunceda ukwandisa i-cholesterol yakho ye-HDL. Zama ukufumana imizuzu engama-30 ukuya kwengama-60 yokuzivocavoca i-aerobic kwiintsuku ezininzi zeveki.

Ukuba ubotshelelwe ixesha, qhekeza ukuzilolonga kwakho kube ziichunks ezilawulekayo. Hamba imizuzu eyi-10 kusasa, imizuzu eli-10 ngexesha lesidlo sasemini, kunye nemizuzu eli-10 xa ufika ekhaya ubuya emsebenzini okanye esikolweni. Dibanisa uqeqesho lwamandla kunye nobunzima, imithambo yomthambo, okanye ukuxhathisa ubunzima bomzimba ubuncinci kabini ngeveki.

3. Ukunciphisa umzimba

Ukutya kakuhle nokwenza umthambo rhoqo kuya kukunceda ukunciphisa umzimba. Ukuba utyebe kakhulu okanye utyebe kakhulu, ilahleko yeepawundi ezi-5 ukuya kwezi-10 zinokwanela ukuphucula inqanaba le-cholesterol yakho.

4. Yeka ukutshaya

Ukutshaya ngumkhwa ombi ngenxa yezizathu ezininzi. Ukongeza ekwandiseni umngcipheko wesifo somhlaza kunye nesifo semiphunga, iikhemikhali zomsi wecuba zonakalisa imithambo yegazi kunye nokukhawulezisa ulwakhiwo lwamacwecwe ngaphakathi kwimithambo yakho.

Ukuyeka ukutshaya kunokuba ngumceli mngeni omkhulu, kodwa zininzi izixhobo ezikhoyo. Thetha nogqirha wakho malunga namaqela enkxaso okanye iinkqubo onokuthi ujoyine uncedo.

Unokufumana inkxaso ngenkqubo yefowuni njengeQuitNet, enceda abantu abazama ukuyeka ukutshaya banxibelelane. Okanye, khuphela iQuitGuide ukuze ufunde ngakumbi malunga nezinto zakho ezibangela kwaye ulandele inkanuko yakho.

5. Thetha nogqirha wakho malunga neziyobisi ezinciphisa i-cholesterol

Ukuba utshintsho kwindlela yokuphila alunciphisi i-cholesterol yakho embi ngokwaneleyo, thetha nogqirha wakho malunga namayeza amiselweyo anokunceda. Amanye ala machiza athoba i-cholesterol ye-LDL, ngelixa amanye enyusa i-cholesterol ye-HDL. Abambalwa bayazenza zombini.

Iingxelo

Iitatins zivimba into esetyenziswa sisibindi sakho ukwenza i-cholesterol. Ngenxa yoko, isibindi sakho sitsala i-cholesterol eninzi egazini lakho. Imizekelo yemimiselo ibandakanya:

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

Ukulandelelana kwe-asidi yeBile

I-acid ye-Bile sequestrants ibophelela kwii-bile acid, ezichaphazelekayo ekwetyisweni. Isibindi sakho senza i-bile acids usebenzisa i-cholesterol. Xa i-bile acid ingafumaneki, isibindi sakho kufuneka sitsale i-cholesterol egazini lakho ukuze senze ngaphezulu.

Imizekelo ye-bile acid sequestrants ibandakanya:

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

Cholesterol inhibitors yokuthintela

I-cholesterol absorption inhibitors ithintela amathumbu akho ekufunxeni i-cholesterol eninzi. I-Ezetimibe (Zetia) sisiyobisi kweli klasi. Ngamanye amaxesha iZetia idityaniswa nomthetho.

Iifibhethi

Iifibrate zonyusa i-cholesterol ye-HDL kunye ne-triglycerides esezantsi- olunye uhlobo lwamafutha egazini lakho. Imizekelo ibandakanya:

• i-clofibrate (iAtromid-S)
• fenofibrate (iTricor)
• gemfibrozil (iLopid)

Niacin

I-Niacin yivithamini B enokukunceda ukunyusa i-cholesterol ye-HDL. Iyafumaneka kwiimpawu zeNiacor naseNiaspan.

Ukuthatha

Unokuhlisa i-cholesterol yakho embi-kwaye uphakamise i-cholesterol yakho elungileyo-kunye notshintsho olulula lokuphila. Oku kubandakanya ukutya ukutya okusempilweni nokwenza umthambo rhoqo. Ukuba utshintsho kwindlela yokuphila alwanelanga, thetha nogqirha wakho malunga namayeza kagqirha.