Ingabe Ukucindezeleka Kuyayithinta I-cholesterol Yakho?

-Delile

• Izici zobungozi ze-cholesterol ephezulu
• Ingcindezi kanye ne-cholesterol link
• Ukwelashwa nokuvimbela
• Ukubhekana nokucindezeleka
• Ukuzivocavoca umzimba
• Ukudla okunempilo
• Imithi nezinye izithasiselo
• Ukudla okudlela endlini
• Ukwelapha nokuphatha i-cholesterol ephezulu
• Q:
• A:

Ukubuka konke

I-cholesterol ephezulu ingakhuphula amathuba okuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. Ukucindezeleka kungakwenza lokho futhi. Olunye ucwaningo lubonisa ukuxhumana okungenzeka kube khona phakathi kwengcindezi ne-cholesterol.

I-cholesterol yinto enamafutha etholakala kokunye ukudla futhi ekhiqizwa ngumzimba wakho. Okuqukethwe kwe-cholesterol ekudleni akuphawuleki njengamafutha we-trans namafutha agcwele ekudleni kwethu. La mafutha yiwo angadala ukuthi umzimba wenze i-cholesterol eningi.

Kukhona okuthiwa ama-cholesterols "amahle" (HDL) kanye "namabi" (LDL). Amazinga akho ekahle:

• I-cholesterol ye-LDL: ngaphansi kuka-100 mg / dL
• I-cholesterol ye-HDL: ngaphezu kuka-60 mg / dL
• inani le-cholesterol: ngaphansi kuka-200 mg / dL

Lapho i-cholesterol embi iphakeme kakhulu, ingakha emithanjeni yakho. Lokhu kuthinta indlela igazi eligeleza ngayo liye ebuchosheni bakho nasenhliziyweni yakho, okungadala isifo sohlangothi noma isifo senhliziyo.

Izici zobungozi ze-cholesterol ephezulu

Izici zobungozi ze-cholesterol ephezulu zifaka:

• umlando womndeni we-cholesterol ephezulu, izinkinga zenhliziyo, noma imivimbo
• ukukhuluphala ngokweqile
• isifo sikashukela
• ukubhema ugwayi

Ungaba sengozini ye-cholesterol ephezulu ngoba unomlando wayo womndeni, noma ungaba nomlando womndeni wezinkinga zenhliziyo noma imivimbo. Imikhuba yokuphila ingaba nomthelela omkhulu emazingeni akho e-cholesterol. Ukukhuluphala ngokweqile, okuchazwa njengenkomba yomzimba (BMI) engama-30 noma ngaphezulu, kukubeka engcupheni ye-cholesterol ephezulu. Isifo sikashukela singalimaza nengaphakathi lemithambo yakho futhi sivumele ne-cholesterol ukuba yakheke. Ukubhema ugwayi kungaba nomphumela ofanayo.

Uma uneminyaka engama-20 noma ngaphezulu, futhi ungenayo inkinga yenhliziyo, i-American Heart Association incoma ukuthi uhlolwe i-cholesterol yakho njalo eminyakeni emine kuya kweyisithupha. Uma usuvele uhlaselwe yisifo senhliziyo, unomlando womndeni wezinkinga zenhliziyo, noma une-cholesterol ephezulu, buza udokotela wakho ukuthi kufanele uvivinye kangaki i-cholesterol test.

Ingcindezi kanye ne-cholesterol link

Kunobufakazi obucindezelayo bokuthi izinga lakho lokucindezeleka lingadala ukwanda kwe-cholesterol embi ngokungaqondile. Isibonelo, olunye ucwaningo luthole ukuthi ingcindezi ihlotshaniswa ngokuqinisekile nokuba nemikhuba yokudla enganempilo kangako, isisindo somzimba esiphakeme, kanye nokudla okunempilo okungenamsoco, konke okuyizici eziyingozi ezaziwa nge-cholesterol ephezulu. Lokhu kwatholakala ukuthi kuyiqiniso ikakhulukazi emadodeni.

Olunye ucwaningo olwalugxile kubantu abangaphezu kwama-90,000 lwathola ukuthi labo abazibika ukuthi banengcindezi enkulu emsebenzini banethuba elikhulu lokutholakala ukuthi bane-cholesterol ephezulu. Lokhu kungenzeka ngoba umzimba ukhipha i-hormone ebizwa nge-cortisol ekuphenduleni ukucindezeleka. Izinga eliphakeme le-cortisol kusuka ekucindezelekeni kwesikhathi eside kungaba yindlela eyenza ukuthi ingcindezi inyuse i-cholesterol.I-Adrenaline nayo ingakhishwa, futhi la mahomoni angadala impendulo "yokulwa noma yokubaleka" ukubhekana nengcindezi. Le mpendulo izobangela i-triglycerides, engakhuphula i-cholesterol "embi".

Ngaphandle kwezizathu zomzimba zokuthi kungani ingcindezi ingathinta i-cholesterol, izifundo eziningi zikhombisa ukuhlangana okuhle phakathi kwengcindezi ephezulu ne-cholesterol ephezulu. Ngenkathi kunezinye izinto ezinganikela kwi-cholesterol ephezulu, kubonakala sengathi ingcindezi ingaba yinye, nayo.

Ukwelashwa nokuvimbela

Ukubhekana nokucindezeleka

Njengoba kukhona ukuhlangana phakathi kwengcindezi ne-cholesterol, ukuvimbela ukucindezeleka kungasiza ekuvimbeleni i-cholesterol ephezulu ebangelwa yiyo.

Ukucindezeleka okungapheli okulimaza kakhulu impilo yakho ne-cholesterol yakho kunezikhathi zesikhashana, zesikhashana. Ukwehlisa ukucindezeleka ngokuhamba kwesikhathi kungasiza ukuvimbela izinkinga ze-cholesterol. Noma ungeke usike noma yikuphi ukucindezeleka empilweni yakho, kunezinketho ezitholakalayo zokusiza ukukuphatha.

Ukubhekana nokucindezeleka, noma kufushane noma kuqhubeka, kungaba nzima kubantu abaningi. Ukubhekana nengcindezi kungaba lula njengokunciphisa izibopho ezimbalwa noma usebenzise kakhulu. Ukwelashwa ngesazi sezengqondo esiqeqeshiwe nakho kunganikeza ngamasu amasha okusiza iziguli ukuphatha ukucindezeleka.

Ukuzivocavoca umzimba

Enye yezinto ezinhle kakhulu ongazenzela kokubili ukucindezeleka kanye ne-cholesterol ukuthola ukuzivocavoca umzimba njalo. I-American Heart Association incoma ukuhamba imizuzu engaba ngu-30 ngosuku, kodwa futhi bayasho ukuthi ungathola izinga elifanayo lokuzivocavoca ngokuhlanza indlu yakho!

Vele, ukuya ejimini nakho kuyanconywa, kodwa ungazifaki ingcindezi enkulu kuwe ukuze ungene esimweni se-Olympic ubusuku bonke. Qala ngezinhloso ezilula, noma ukusebenzisa okufushane, futhi wandise umsebenzi ngokuhamba kwesikhathi.

Yazi ukuthi hlobo luni lokuzivocavoca oluhambisana nobuntu bakho. Uma ukhuthazeka kakhulu ukwenza ukuzivocavoca okufanayo ngesikhathi esijwayelekile, namathela ngesheduli. Uma unesithukuthezi kalula, bese uziphonsela inselelo ngemisebenzi emisha.

Ukudla okunempilo

Ungathinta kakhulu amazinga akho e-cholesterol ngokudla ngendlela enempilo.

Qala ngokunciphisa amafutha agcwele futhi adluliselwe enqoleni yakho yokudla. Esikhundleni sezinyama ezibomvu nezinyama zasemini ezicutshungulwayo, khetha amaprotheni anciphile njengenkukhu nezinhlanzi ezingenasikhumba. Miselela imikhiqizo yobisi egcwele enezinguqulo eziphansi noma ezingewona amafutha. Yidla okusanhlamvu okuphelele kanye nomkhiqizo omusha, futhi ugweme ama-carbohydrate alula (ushukela nokudla okumhlophe okususelwa kufulawa).

Gwema ukuzincisha ukudla bese ugxila kuzinguquko ezilula, ezikhulayo. Olunye ucwaningo lukhombisile ukuthi ukudla kanye nokwehlisa kakhulu ikhalori okudliwayo empeleni kuhlotshaniswa nokukhuphuka komkhiqizo we-cortisol, okhulisa i-cholesterol yakho.

Imithi nezinye izithasiselo

Uma ukunciphisa ukucindezeleka kungakanciphisanga ngokwanele i-cholesterol ephezulu, kunemithi kanye nezinye izindlela ongazama ngazo.

Le mithi namakhambi afaka:

• izimiso
• i-niacin
• ama-fibrate
• omega-3 okunamafutha acid

Noma ngabe usebenzisa imishanguzo kadokotela noma ezinye izithasiselo, hlala uthintana nodokotela wakho ngaphambi kokwenza ushintsho ohlelweni lwakho lokwelashwa. Noma kungokwemvelo, ushintsho oluncane ohlelweni lokwelashwa lungaphazamisa imithi noma izengezo osuvele uzithatha.

Ukudla okudlela endlini

Kukhona ukuhlobana phakathi kwengcindezi ephezulu ne-cholesterol ephezulu, ngakho-ke noma ngabe amazinga akho e-cholesterol makhulu noma adinga ukwehliswa, ukugcina izinga lokucindezeleka eliphansi kungasiza.

Uma ukucindezeleka kuthinta impilo yakho yonke, thintana nodokotela wakho. Bangakweluleka ngohlelo lokuzivocavoca umzimba, ukudla okunempilo, nemithi uma kudingeka. Bangase bakudlulisele nakumelaphi ukuze ufunde izindlela zokulawula ukucindezeleka, ezingasiza kakhulu.

Ukwelapha nokuphatha i-cholesterol ephezulu

Q:

Siyini isibonelo sendlela yokulawulwa kwengcindezi?

Isiguli esingaziwa

A:

Kunezindlela eziningana zokulawula ukucindezeleka ezingasiza lapho uzizwa ucindezelekile. Engikuthanda kakhulu iholide 'lesibili leshumi.' Lokhu kufezwa esimeni esinengcindezi enkulu lapho uzizwa sengathi 'uzolahlekelwa yikho.' Lapho ubona ukuthi ucasukile, umane uvale amehlo akho ucabange indawo ethule kunazo zonke emhlabeni owake waba khona. Kungaba isidlo sakusihlwa esithule nomngane noma umlingani, noma inkumbulo evela eholidini - noma ikuphi kulungile uma nje kuphumule. Njengoba amehlo akho evaliwe futhi ingqondo yakho igxile endaweni yakho ezolile, donsa kancane imizuzwana emi-5, bamba umoya wakho okwesikhashana, bese ukhipha ngaphezu kwemizuzwana emihlanu elandelayo. Lesi senzo esilula sizosiza ngomzuzu ocindezelayo.

UTimothy J. Legg, PhD, Izimpendulo zeCRN zimelela imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.