Unyango lweCholesterol

Umxholo

• Ukutya okunciphisa i-cholesterol
• Ukuthotywa kwecholesterol
• Utshintsho kwindlela yokuphila
• Amachiza anciphisa i-cholesterol
• Uyonyusa njani i-cholesterol ye-HDL (elungileyo)

Unyango lokwehlisa i-LDL (embi) ye-cholesterol ayisoloko iquka ukuthatha amayeza. Ngokwesiqhelo unyango luqala ngotshintsho kwisitayile esisempilweni, ngokutya okunesondlo kunye nokusebenza komzimba kunye nokushiya icuba, utywala kunye noxinzelelo. Kodwa ukuba zonke ezi nguqu azonelanga, ugqirha wentliziyo unokukwazi ukumisela amayeza okulawula i-cholesterol.

I-cholesterol iyonke akufuneki idlule kwi-200mg / dl kwaye abo bane-cholesterol ephezulu kufuneka babe novavanyo lwegazi ubuncinci kube kanye ngonyaka, kodwa abo bangazange babe neengxaki nge-cholesterol, okanye iimeko ze-cholesterol ephezulu kusapho kufuneka kuvavanywe ubuncinci qho nge-5 iminyaka. Nangona kunjalo, xa abazali okanye ootatomkhulu bane-cholesterol ephezulu, kubalulekile ukuba kuvavanyo rhoqo kwiminyaka emi-3 ukusuka kubudala beminyaka engama-20, nokuba awuzange ube ne-cholesterol ephezulu. Fumanisa ukuba zithini amaxabiso ekubhekiswa kuwo kwi-cholesterol.

Ukugcina amazinga e-cholesterol egazini efanelekileyo kubalulekile kuba ukuphakama kwawo kunyusa umngcipheko wezifo zentliziyo kunye neziganeko ezinje ngokuhlaselwa sisifo sentliziyo, umzekelo, ezinokuthintelwa ngamanyathelo athile alula anokufezekiswa.

Ukutya okunciphisa i-cholesterol

Olona nyango lusemgangathweni lwasekhaya lokunciphisa i-cholesterol luquka ukutya okufuneka kube namafutha asezantsi kwaye kutyebile kukutya okupheleleyo kunye nefayibha, kwaye kufanele ukuthanda ukwehla kobunzima. Ngokufanelekileyo, i-BMI ingaphantsi kwe-25 kg / m2 kwaye isinqe sesinqe singaphantsi kwe-102 cm yamadoda kwaye ingaphantsi kwe-88 cm yabasetyhini.

• Yintoni yokutya ukunciphisa i-cholesterol: iziqhamo, imifuno, iinkozo ezipheleleyo ezifana ne-oats, i-flaxseed kunye ne-chia, inyama ecekeceke njenge ntlanzi kunye nenkuku engenalusu, iimveliso zesoya, ubisi olunamafutha asezantsi kunye neyogathi, itshizi emhlophe enje ngeshizi ye-ricotta kunye namayeza okutya okutya. Kuya kukhethwa kwakhona ukulungiselela ukutya okugcadiweyo, okuphekiweyo okanye ngeoyile encinci eyongezwe ngexesha lokupheka.

I-eggplant sisixhobo sendalo esinciphisa i-cholesterol, esinokusetyenziswa kwiiresiphi nakwiijusi okanye kwifomule.

• Yintoni ukuthintela ukutya ukunciphisa i-cholesterol: iswekile, ii-sweet rolls, iilekese ngokubanzi, iikeyiki, i-ayisi khrim, iisoseji ezinje ngesausage, isoseji kunye nesalami, inyama ezinamafutha ezinjengebhekoni, ibhekoni, itripe kunye negizzard, itshizi etyheli enje nge-cheddar kunye ne-mozzarella, ibhotolo, imajarini, ukutya okubandisiweyo njengepizza kunye nelasagna kunye nokutya okuthosiweyo ngokubanzi.

Khangela iingcebiso ezivela kwizondlo zokunciphisa i-cholesterol ephezulu:

Ukuthotywa kwecholesterol

Ukusebenza ngokwasemzimbeni kunegalelo kunyango lwecholesterol kunye nesifo sentliziyo kuba kuyanceda ukunciphisa umzimba, kwandisa inani lezihlunu emzimbeni kwaye kunciphisa uxinzelelo. Ukuzivocavoca umzimba, njengokuhamba okanye ukuhamba ngebhayisikile, kufuneka kwenziwe yonke imihla malunga nemizuzu engama-30 ukuya kwengama-60. Kukwacetyiswa ukuba wenze imithambo eyolulayo kunye nokuzilolonga okwandisa amandla emisipha, njengokuqeqesha ubunzima.

Kukwabalulekile ukuba umntu ngamnye asebenzise amathuba amancinci ngemini ukuba asebenze ngakumbi, njengokuya ezivenkileni ngeenyawo, ukusebenzisa izinyuko endaweni yesinyusi kunye nezinyuko, kunye nokuya kudanisa. Ukuba awukho kumkhwa wokuzilolonga, nalu uqeqesho oluhle lokuhamba kwabaqalayo.

Utshintsho kwindlela yokuphila

Kukwabalulekile ukuyeka ukutshaya kunye nokuthintela ukusebenzisa naziphi na iziselo ezinxilisayo ngexesha lokunyanga i-cholesterol ephezulu, kuba utywala bonyusa i-triglycerides kwaye buthanda ukutyeba. Ukuyeka ukutshaya kufuna amandla, kodwa kunokwenzeka kwaye kukho unyango oluninzi olunokunceda kule nkqubo, enje ngecigarette yeti eluhlaza kunye nokuyeka umdiza omnye veki nganye, oko ke kunciphisa ukuxhomekeka kunicotine. Sebenzisa ii-patches ze-nicotine kukwayindlela yokuyeka ukutshaya eneziphumo ezilungileyo.

Ngokubhekisele kwiziselo ezinxilisayo, kuyacetyiswa ukuba usele iglasi enye kuphela yewayini ebomvu yonke imihla, ngaphambi kokuba ulale, kuba iyabuthanda ubuthongo kwaye ityebile kwii-antioxidants ezithanda yonke into ephilayo. Ubhiya, i-cachaça, i-caipirinha kunye nezinye iziselo ezinxilisayo azikhuthazwa kodwa zinokusetyenziswa ngokumodareyitha kwiintsuku ezizodwa emva kokukhutshwa kukagqirha.

Amachiza anciphisa i-cholesterol

Unyango ngamachiza athoba i-cholesterol kufuneka asoloko emiselwe ngugqirha wakho. Ukuqala kokusetyenziswa kwala machiza kuxhomekeke kwizinto ezinje ngobudala, uxinzelelo lwegazi, i-cholesterol elungileyo kunye namanqanaba e-triglyceride, nokuba umntu uyatshaya okanye akatshayi, nokuba unesifo seswekile nokuba unezalamane ezine-cholesterol ephezulu nesifo sentliziyo.

Amanye amayeza aqhele ukusetyenziselwa ukunyanga i-cholesterol ngala: Simvastatin, Atorvastatin, Lovastatin kunye neVytorin. Unyango lokukhetha luyahluka kuye ngomntu, njengoko kuxhomekeke kwizinto ezinje ngobudala kunye nobunzima bengxaki ephezulu ye-cholesterol. Jonga eminye imizekelo yokunciphisa iziyobisi kwi-cholesterol.

Into entsha kunyango lweziyobisi yayikukuvunywa kwesiyobisi ekuthiwa siXabiso, esiqulathe inaliti enokusetyenziselwa yonke imihla ye-15 okanye kanye ngenyanga.

Uyonyusa njani i-cholesterol ye-HDL (elungileyo)

Ukunyusa i-cholesterol ye-HDL (elungileyo), imithambo enjengokuhamba okanye ukubaleka kufuneka yenziwe kathathu ngeveki. Ukongeza, ukutya kufuneka kwenziwe, ukunciphisa ukusetyenziswa kwenyama ebomvu kunye neemveliso zorhwebo, ezinjengeikeyiki, iikeyiki ezifakiweyo kunye netshokholethi, kunye nokwandisa ukusetyenziswa kweentlanzi ezinje ngesardadi, ityhuna kunye nesalmon, yokutya okunotyebileyo kumafutha alungileyo njenge I-avokhado kunye ne-chestnut, ukongeza kwioyile yomnquma kwisaladi.

Enye ingxaki eqhelekileyo kubantu abane-cholesterol ephezulu yi-triglycerides ephezulu. Bona: Uyithoba njani i-triglycerides ukunqanda ukuhlaselwa yintliziyo.