Umhlahlandlela Wokuphila Nesifo Sikashukela kanye Necholesterol Ephakeme

-Delile

• Ukwelapha nokuphatha i-cholesterol ephezulu
• Isifo sikashukela kanye ne-cholesterol ephezulu kuvame ukuvela ndawonye
• 1. Bhekisisa izinombolo zakho
• 2. Landela izeluleko zezempilo ezijwayelekile
• 3. Ngemuva kokudla hamba kancane
• 4. Phefumula kanzima kane kaviki
• 5. Phakamisa izinto ezimbalwa ezisindayo
• 6. Hlela ukudla okunempilo
• 7. Qaphela impilo yakho yonke
• Ukuthatha

Ukubuka konke

Ukwelapha nokuphatha i-cholesterol ephezulu

Uma utholwe unesifo sikashukela, uyazi ukuthi ukulawula amazinga kashukela egazini kubalulekile. Lapho ungagcina kakhulu lawa mazinga, yehlisa ingozi yokuba nesifo senhliziyo nezinye izinkinga zempilo.

Ukuba nesifo sikashukela kukubeka engcupheni enkulu yokuthola i-cholesterol ephezulu. Njengoba ubuka izinombolo zakho zoshukela egazini, bukela nezinombolo zakho ze-cholesterol futhi.

Lapha, sichaza ukuthi kungani lezi zimo ezimbili zivame ukuvela ndawonye, ​​nokuthi ungaziphatha kanjani zombili ngezindlela zokuphila ezingokoqobo.

Isifo sikashukela kanye ne-cholesterol ephezulu kuvame ukuvela ndawonye

Uma unesifo sikashukela kanye ne-cholesterol ephezulu, awuwedwa. I-American Heart Association (AHA) ithi isifo sikashukela sivame ukwehlisa amazinga e-cholesterol e-HDL (okuhle) futhi siphakamise amazinga e-triglycerides nele-LDL (amabi) we-cholesterol. Kokubili lokhu kwandisa ingozi yesifo senhliziyo nesifo sohlangothi.

Njengesikhumbuzo:

• Izinga le-cholesterol le-LDL elingaphansi kwama-milligram / i-deciliter ayi-100 (mg / dL) lithathwa njengelifanelekile.
• I-100-129 mg / dL isondele kokufanele.
• I-130-159 mg / dL iphakeme ngomngcele.

Amazinga aphezulu e-cholesterol angaba yingozi. I-cholesterol wuhlobo lwamafutha olungakha ngaphakathi kwemithambo yegazi. Ngokuhamba kwesikhathi, kunganzima ukwakha uqweqwe oluqinile. Lokho kulimaza imithambo, kuyenze iqine futhi ibe mincane futhi ivimbele ukugeleza kwegazi. Inhliziyo kufanele isebenze kanzima ukupompa igazi, futhi ingozi yokuhlaselwa yisifo senhliziyo nesifo sohlangothi iyenyuka.

Abaphenyi abanazo zonke izimpendulo okwamanje futhi bayaqhubeka nokubhekana nokuthi isifo sikashukela kanye ne-cholesterol ephezulu kuhlobene kanjani. Kokunye ucwaningo olushicilelwe ku, bathole ukuthi ushukela wegazi, i-insulin, ne-cholesterol konke kuyahlangana emzimbeni, futhi kuyathintana. Babengenaso isiqiniseko sokuthi kanjani.

Okwamanje, okubalulekile ukuthi uyazi inhlanganisela phakathi kwalokhu okubili. Noma ulawula amazinga kashukela egazini lakho, amazinga akho e-LDL cholesterol asengakhuphuka. Kodwa-ke, ungazilawula zombili lezi zimo ngemithi nangemikhuba emihle yokuphila.

Inhloso enkulu ukunciphisa ubungozi besifo senhliziyo nesifo sohlangothi. Uma ulandela lezi zeluleko eziyisikhombisa, uzobe unikeza umzimba wakho lokho okudingayo ukuze uhlale uphilile futhi usebenza.

1. Bhekisisa izinombolo zakho

Usuvele uyazi ukuthi kubalulekile ukubuka amazinga kashukela egazini lakho. Isikhathi sokubuka izinombolo zakho ze-cholesterol, futhi. Njengoba kushiwo ngaphambili, ileveli ye-LDL ye-cholesterol engu-100 noma ngaphansi ilungile. Landela imiyalo kadokotela wakho ekugcineni amazinga kashukela egazini lakho elawulwa.

Qiniseka ukuthi ubheka ezinye izinombolo zakho lapho uvakashelwa odokotela minyaka yonke. Lokhu kufaka phakathi ama-triglycerides akho namazinga wegazi. Umfutho wegazi onempilo ngu-120/80 mmHg. I-AHA iphakamisa ukuthi labo abanesifo sikashukela badubule umfutho wegazi ongaphansi kuka-130/80 mmHg. Ama-triglycerides esewonke kufanele abe ngaphansi kuka-200 mg / dL.

2. Landela izeluleko zezempilo ezijwayelekile

Kukhona ezinye izindlela zokuphila ezaziwayo ezinciphisa ngokusobala ubungozi besifo senhliziyo. Cishe uyakwazi konke lokhu, kodwa qiniseka ukuthi wenza konke okusemandleni ukubalandela:

• Yeka ukubhema noma ungaqali ukubhema.
• Thatha yonke imithi yakho njengoba uqondisiwe.
• Gcina isisindo esinempilo, noma unciphise isisindo uma udinga.

3. Ngemuva kokudla hamba kancane

Njengomuntu onesifo sikashukela, usuvele uyazi ukuthi ukuzivocavoca umzimba kubalulekile ekulawuleni amazinga kashukela egazini lakho.

Ukuzivocavoca nakho kuyisihluthulelo sokuphatha i-cholesterol ephezulu. Kungasiza ukukhuphula amazinga e-cholesterol ye-HDL, evikela izifo zenhliziyo. Kwezinye izimo, inganciphisa namazinga we-cholesterol ye-LDL.

Mhlawumbe ukuvivinya umzimba okuphumelela kunazo zonke ongakwenza ukusiza ukulawula amazinga kashukela egazini ukuhambahamba ngemva kokudla.

Ucwaningo oluncane lwaseNew Zealand olushicilelwe kwiDiabetologia lubike ukuthi ukukhuphuka kwamazinga kashukela egazini "bekumangalisa kakhulu" lapho ababambiqhaza behamba ngemuva kwesidlo sakusihlwa. Laba bahlanganyeli bathole ukuncipha okukhulu kukashukela egazini kunalabo abavele bahambe noma kunini lapho bethanda.

Ukuhamba kuhle nge-cholesterol ephezulu, futhi. Ocwaningweni lwango-2013 olushicilelwe ku-Arteriosclerosis, Thrombosis, neVascular Biology, abacwaningi babika ukuthi ukuhamba kwehlisa i-cholesterol ephezulu ngamaphesenti ayi-7, kanti ukugijima kuyinciphise ngamaphesenti angu-4.3.

4. Phefumula kanzima kane kaviki

Ngaphezu kokuhamba ngemuva kokudla, kubalulekile futhi ukuzivocavoca umzimba imizuzu engaba ngu-30 nsuku zonke kahlanu ngesonto.

Ekubuyekezweni kokucwaninga kuka-2014 okushicilelwe ku, abacwaningi bathola ukuthi ukusebenza ngokulingene ngamandla kwe-aerobic kungasebenza njengezinhlobo zamandla aphezulu uma kukhulunywa ngokwandisa amazinga e-cholesterol.

Zama ukufaka ukuhamba ngamandla, ukuhamba ngebhayisikili, ukubhukuda, noma ithenisi esimisweni sakho. Thatha izitebhisi, gibela ibhayisikili lakho uye emsebenzini, noma hlangana nomngane wakho ukudlala umdlalo.

Ukuvivinya umzimba nge-aerobic nakho kuyasiza kubantu abanesifo sikashukela.

Ucwaningo lwango-2007 olushicilelwe lwabika ukuthi lusize ukunciphisa amazinga e-HbA1c kubahlanganyeli abanesifo sikashukela sohlobo 2. Olunye ucwaningo olushicilelwe ku-Diabetes Care luthole ukuthi ukuqeqeshwa ukuzivocavoca umzimba kusize ukunciphisa ukuzungeza okhalweni namazinga e-HbA1c.

5. Phakamisa izinto ezimbalwa ezisindayo

Njengoba sikhula, ngokwemvelo silahlekelwa ithoni yemisipha. Lokho akulungele impilo yethu yonke, noma impilo yethu yenhliziyo. Ungamelana nalolo shintsho ngokwengeza ukuqeqeshwa okuthile kwesisindo esimisweni sakho samasonto onke.

Abaphenyi ocwaningweni lwe-Diabetes Care okukhulunywe ngalo phambilini babika ukuthi ukuqeqeshwa ukumelana, noma ukuqeqeshwa kwesisindo, kwakuyindlela ephumelelayo yokulawula i-cholesterol.

Ocwaningweni lwango-2013 olushicilelwe ku-, abacwaningi bathole ukuthi abantu abanohlelo olujwayelekile lokuphakamisa izinsimbi babene-HDL esebenza kangcono kunaleyo engenayo.

Ukuqeqeshwa kwesisindo kuzuzisa nalabo abanesifo sikashukela. Ocwaningweni lwango-2013 olushicilelwe ku, abacwaningi bathola ukuthi ukuqeqeshwa kokumelana kwasiza ababambiqhaza ukuthi bakhe imisipha. Iphinde yathuthukisa impilo yonke ye-metabolic futhi yehlise nezici zokuthamba komzimba kulabo abanesifo sikashukela.

Ngempilo yonke, kungcono ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca umzimba. Abaphenyi babike ukuthi abantu abahlanganisa zombili izinhlobo zokuvivinya umzimba bakhuphula amazinga kashukela egazini labo. Labo abenze eyodwa noma enye abakwenzanga.

6. Hlela ukudla okunempilo

Mhlawumbe usuvele wenze izinguquko ekudleni kwakho ukusiza ukugcina amazinga kashukela egazini ephansi. Ulawula inani lama-carbs owadlayo ekudleni ngakunye, ukhetha ukudla okuphansi kunkomba ye-glycemic, nokudla ukudla okuncane njalo.

Uma futhi une-cholesterol ephezulu, lokhu kudla kusazokusebenzela, ngezinguquko ezimbalwa nje ezimbalwa. Qhubeka ukhawulele amafutha angenampilo afana nalawo asenyameni ebomvu nasobisini olunamafutha agcwele, bese ukhetha amafutha ahambisana nenhliziyo njengalawo atholakala enyameni enciphile, amantongomane, inhlanzi, uwoyela womnqumo, ukwatapheya, nembewu yefilakisi.

Bese umane ungeze i-fiber eyengeziwe ekudleni kwakho. I-fiber encibilikayo ibaluleke kakhulu. Ngokusho kweMayo Clinic, kuyasiza ukwehlisa i-cholesterol ye-LDL.

Izibonelo zokudla okuqukethe i-fiber encibilikayo zifaka i-oats, i-bran, izithelo, ubhontshisi, udali, nemifino.

7. Qaphela impilo yakho yonke

Ngisho noma uqaphela ukulawula kokubili ushukela wegazi kanye ne-cholesterol yakho yegazi, isifo sikashukela singathinta ezinye izingxenye zomzimba ngokuhamba kwesikhathi. Lokho kusho ukuthi kubalulekile ukuhlala ngaphezulu kwazo zonke izici zempilo yakho njengoba uhamba.

• Amehlo akho. Kokubili i-cholesterol ephezulu nesifo sikashukela kungathinta impilo yeso lakho, ngakho-ke qiniseka ukuthi ubonana nodokotela wamehlo wakho minyaka yonke ukuze uhlolwe.
• Izinyawo zakho. Isifo sikashukela singathinta izinzwa ezinyaweni zakho, sizenze zingazweli kakhulu. Hlola izinyawo zakho njalo ukuthola noma yimaphi amabhamuza, izilonda, noma ukuvuvukala, futhi uqiniseke ukuthi noma yimaphi amanxeba ayaphola njengoba kufanele. Uma kungenjalo, buza nodokotela wakho.
• Amazinyo akho. Kunobunye ubufakazi bokuthi isifo sikashukela singakhuphula ubungozi bokutheleleka ngezinsini. Bona udokotela wamazinyo wakho njalo bese uzijwayeza ukunakekelwa ngomlomo ngokucophelela.
• Amasosha akho omzimba. Njengoba sikhula, amasosha ethu omzimba aya ngokuya eba buthakathaka. Ezinye izimo ezinjengesifo sikashukela zingasenza buthaka ngisho nangokwengeziwe, ngakho-ke kubalulekile ukuthola imigomo yakho njengoba uyidinga. Thola umkhuhlane wakho unyaka nonyaka, buza ngomuthi wokugomela isifo se-shingles ngemuva kokuhlanganisa iminyaka engama-60, bese ubuza nge-pneumonia shot ngemuva kokuhlanganisa iminyaka engama-65. Lokhu kuncoma nokuthi uthole umuthi wokugoma i-hepatitis B ngokushesha ngemuva kokuthola ukuthi unesifo sikashukela, njengabantu abane isifo sikashukela sinamazinga aphezulu wesifo sokusha kwesibindi kohlobo B.

Ukuthatha

Isifo sikashukela kanye ne-cholesterol ephezulu kungavela ndawonye, ​​kepha kunezindlela zokuphatha zombili lezi zimo. Ukugcina indlela yokuphila enempilo nokuqapha amazinga akho e-cholesterol uma unesifo sikashukela kuyizindlela ezibalulekile zokuphatha zombili lezi zimo.