Izinzuzo zeCholesterol nokuthi Ungawanyusa Kanjani Amazinga E-HDL

-Delile

• Lapho i-cholesterol ephezulu iyinto enhle
• 1. Ukuvivinya umzimba njalo
• 2. Akubhenywa
• 3. Khetha ukudla okunempilo
• 4. Phuza ngokulinganisela
• 5. Khuluma nodokotela wakho
• Amazinga afanele we-cholesterol
• Ngabe i-cholesterol ingalunga kanjani?
  

Sibutsetelo se-cholesterol

Ngokushesha noma kamuva, udokotela wakho cishe uzokhuluma nawe ngamazinga akho e-cholesterol. Kepha akuyona yonke i-cholesterol eyakhiwe ilingana. Odokotela bakhathazeke ngokukhethekile ngamazinga aphezulu ama-lipoprotein (LDL), noma i-cholesterol "embi", ngoba yandisa ingozi yokuhlaselwa yisifo senhliziyo.

Umzimba wakho ukhiqiza yonke i-cholesterol ye-LDL oyidingayo, kepha abanye abantu bathambekele kofuzo ukukhiqiza okungaphezulu kwalokho abakudingayo. Njengoba ukhula, amazinga akho e-cholesterol akhuphuka.

Okunye okwandisa i-cholesterol ye-LDL kufaka phakathi ukudla ukudla okunothe ngamafutha agcwele nokudla okusetshenzisiwe, ukukhuluphala ngokweqile, nokwenza umsebenzi omzimba okhawulelwe.

Ngenkathi i-cholesterol ephansi ye-LDL ilungile, umzimba udinga i-cholesterol ethile ukuze usebenze kahle.

Lapho i-cholesterol ephezulu iyinto enhle

Ngakolunye uhlangothi, uma unamazinga aphakeme ama-lipoprotein aphezulu (HDL) - i-cholesterol "enhle" - ingahlinzeka ngokuvikelwa okuthile esifo senhliziyo.

I-cholesterol ye-HDL isiza ukususa umzimba we-cholesterol embi futhi iyigcine ekuqoqeni ezintanjeni zemithambo yakho. Ukwakhiwa kwe-cholesterol kungaholela emicimbini ebucayi yezempilo njengokuhlaselwa yinhliziyo noma isifo sohlangothi.

Ukuba ne-cholesterol ephansi ye-HDL akubonakali kubangela izinkinga ngqo. Kodwa kuyisici esibalulekile okufanele usiphawule lapho ukhomba abantu abangahle babe nempilo engenampilo isiyonke.

Izincomo zokukhetha okunempilo ngaphezulu zifaka:

1. Ukuvivinya umzimba njalo

Ukuthola ukuvivinya umzimba imizuzu engu-30 - uhlobo olukhuphula izinga lokushaya kwenhliziyo yakho - kahlanu ngesonto kungathuthukisa i-cholesterol yakho ye-HDL futhi kwehlise i-LDL yakho ne-triglycerides. Lokhu kungaba ukuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, i-rollerblading, noma yini evumelana nokuthanda kwakho.

2. Akubhenywa

Njengokuthi udinga esinye isizathu sokuyeka, ukubhema kunciphisa i-cholesterol ye-HDL. I-HDL engezansi yabantu ababhemayo ishiya imithambo yegazi ivulekele ukulimala. Lokhu kungenza ukuthi kube lula kubantu ababhemayo ukuthuthukisa isifo senhliziyo.

Ukuyeka manje kungakhuphula i-cholesterol yakho enhle, kwehlise i-LDL yakho ne-triglycerides, futhi kunikeze nezinye izinzuzo eziningi ezilungele impilo.

3. Khetha ukudla okunempilo

I-American Heart Association incoma ukudla okuqukethe izinhlobo ezahlukahlukene zezithelo, imifino, okusanhlamvu okuphelele, amantongomane, ubhontshisi, namaprotheni anciphile njenge-soy, inkukhu nenhlanzi. Ukudla kwakho kufanele kube nosawoti omncane, ushukela, amafutha agcwele, amafutha we-trans, nenyama ebomvu.

Ukukhetha amafutha anempilo njengamafutha e-monounsaturated nama-polyunsaturated, njengalawo atholakala kumafutha omnqumo nakuma-avocado, kungasiza ekuthuthukiseni i-cholesterol yakho ye-HDL. Ama-omega-3 fatty acids nawo afaka isandla empilweni yezenhliziyo.

4. Phuza ngokulinganisela

Njengamanje, i-American Heart Association ayincomi ukuphuza utshwala ngenhliziyo ngenxa yezingozi ezihlobene nokuphuza kakhulu utshwala. Kodwa-ke, ukuphuza utshwala ngokulinganisela - isiphuzo esisodwa noma okuncane ngosuku kwabesifazane neziphuzo ezimbili noma okuncane ngosuku kwabesilisa - kungakhuphula i-cholesterol ye-HDL ngezinga elincane.

5. Khuluma nodokotela wakho

Khuluma nodokotela wakho ngamathuba wokunezela ukwelashwa kwe-cholesterol yakho nge-niacin, fibrate, noma i-omega-3 fatty acids.

Amazinga afanele we-cholesterol

Ukuhlolwa kwegazi okulula kungahlulela amazinga amathathu abalulekile egazini lakho. Lokhu kwaziwa njengephrofayili yakho ye-lipid. Amazinga we-cholesterol enempilo ahlotshaniswa nengozi ephansi yesifo senhliziyo.

Ukwehlisa ubungozi besifo senhliziyo manje sekuyinto eyinhloko yokwelashwa kwe-cholesterol kunokuthola inombolo ethile. Ezinye izincomo zingafaka:

• Ukwehlisa i-cholesterol ye-LDL. Amaleveli angaphezu kwama-milligram ayi-190 nge-deciliter ngayinye (mg / dL) abhekwa njengengozi.
• Ukwenza ngcono i-cholesterol ye-HDL. Cishe ama-60 mg / dL abhekwa njengokuvikela, kepha ngaphansi kuka-40 mg / dL kuyingcuphe yesifo senhliziyo.
• Ukwehlisa i-cholesterol ephelele. Ngaphansi kuka-200 mg / dL kunconywa ngokujwayelekile.
• Ukwehlisa ama-triglycerides. Ngaphansi kuka-150 kuthathwa njengobubanzi obujwayelekile.

Sekukonke, indlela engcono yokuhola indlela yokuphila enempilo ukugxila kuzinguquko ezibandakanya izinyathelo zokuphila okunempilo. Lezi zincomo zibandakanya ukuvivinya umzimba njalo, ukudla inhliziyo okunempilo, nokungabhemi.

Izinga eliphansi le-HDL liyisibonakaliso sokuthi kunendawo yokuthuthuka uma kuziwa ekwenzeni izinqumo ezinempilo yenhliziyo.

Ngabe i-cholesterol ingalunga kanjani?

1. Ezinye izinhlayiya ze-HDL cholesterol ziphansi kwesifo senhliziyo nobungozi bokushaywa unhlangothi. Enye i-HDL nayo isebenza njenge-antioxidant. Lokhu kusiza ukugcina i-LDL ingahlaselwa ama-radicals amahhala, angenza i-LDL ibe yingozi kakhulu.