Ungayinciphisa Kanjani I-cholesterol Yakho: Rx, Izinguquko Zokuphila, nokuningi

-Delile

• Inkinga nge-cholesterol ephezulu
• Ungayinciphisa kanjani i-cholesterol yakho
• 1. Yamukela ukudla okusha
• 2. Vocavoca umzimba kakhudlwana
• 3. Ukwehlisa isisindo
• 4. Yeka ukubhema
• 5. Khuluma nodokotela wakho ngemithi eyehlisa i-cholesterol
• Izitatimende
• Ama-sequestrants we-Bile acid
• I-cholesterol absorption inhibitors
• Ama-Fibrates
• I-Niacin
• Ukuthatha

Yini i-cholesterol?

I-cholesterol yinto enamafutha, emanzi egazini lakho. Enye i-cholesterol ivela ekudleni okudlayo. Umzimba wakho wenza okunye.

I-cholesterol inezinjongo ezimbalwa eziwusizo. Umzimba wakho uyayidinga ukwenza ama-hormone namaseli anempilo. Kodwa-ke ukuba nohlobo olubi kakhulu lwe-cholesterol kungadala izinkinga zempilo.

Unezinhlobo ezimbili ze-cholesterol emzimbeni wakho:

• I-low-density lipoprotein (LDL) uhlobo lwe-cholesterol olungenampilo oluvala imithambo yegazi. Ufuna ukugcina ileveli yakho ibe ngaphansi kwe-100 mg / dL.
• I-high-density lipoprotein (HDL) uhlobo olunempilo olusiza ukusula i-cholesterol ye-LDL emithanjeni yakho. Ufuna ukukhomba ileveli engu-60 mg / dL noma ngaphezulu.

Inkinga nge-cholesterol ephezulu

Uma une-cholesterol eningi egazini lakho, iqala ukwakha ngaphakathi kwemithambo yegazi lakho. Lezi zimali zibizwa ngokuthi ama-plaque. Benza lukhuni futhi banciphise imithambo yakho, bavumele igazi elincane ukuba ligeleze ngayo.

Kwesinye isikhathi uqwembe lungavuleka luvuleke, bese kuba negazi endaweni lapho kulimele khona. Uma lelo qoqo legazi lingena emthanjeni we-coronary emisipheni yenhliziyo yakho, lingavimba ukugeleza kwegazi futhi libangele isifo senhliziyo.

Ihlule legazi lingaya nasemthanjeni wegazi ondla ubuchopho bakho. Uma iphazamisa ukugeleza kwegazi kuya ebuchosheni bakho, kungadala isifo sohlangothi.

Ungayinciphisa kanjani i-cholesterol yakho

Indlela yokuqala yokwehlisa i-cholesterol iphathelene nokudla, ukuvivinya umzimba, nezinye izinguquko zendlela yokuphila. Nawa amathiphu amahlanu wokukusiza ukuthi uqalise.

1. Yamukela ukudla okusha

Ukudla ngendlela efanele kuyingxenye ebalulekile yokwehlisa i-cholesterol ye-LDL nokukhulisa i-cholesterol ye-HDL. Uzofuna ukugwema amafutha agcwele futhi adlulise ngoba akhulisa i-cholesterol ye-LDL. Ungathola amafutha agcwele ekudleni okufana nalokhu:

• inyama ebomvu
• inyama esetshenzwe njengezinja ezishisayo, i-bologna, ne-pepperoni
• ukudla okunobisi okugcwele okunamafutha njengo-ayisikhilimu, ushizi kakhilimu, nobisi lonke

Amafutha weTrans enziwa ngenqubo esebenzisa i-hydrogen ukuguqula uwoyela ketshezi ube ngamafutha aqinile.Abakhiqizi bathanda amafutha we-trans ngoba basiza ukudla okuhlanganisiwe ukuhlala kutsha isikhathi eside. Kepha amafutha we-trans ayinampilo emithanjeni yakho.

La mafutha angenampilo akhulisi i-cholesterol ye-LDL kuphela, kodwa futhi anciphisa ne-cholesterol ye-HDL. Yingakho kufanele ubagwebe ngokuphelele, uma kungenzeka. Uzothola amafutha we-trans ekudleni okufana nalokhu:

• ukudla okuthosiwe
• ukudla okusheshayo
• izimpahla ezibhakiwe ezihlanganisiwe njengamakhukhi, ama-crackers, namakhekhe

Esikhundleni salokho, thola amafutha akho emithonjeni enempilo ye-monounsaturated kanye ne-polyunsaturated efana:

• izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-trout, i-herring, ne-sardine
• umnqumo, i-canola, i-safflower, i-sunflower, namafutha aqoshiwe
• ukwatapheya
• amantongomane afana nama-walnuts nama-pecans
• imbewu
• ubhontshisi

Yize enye i-cholesterol ekudleni kwakho ilungile, zama ukungayidluli ngokweqile. Nciphisa ukudla okufana nebhotela, ushizi, i-lobster, izikhupha zamaqanda, nenyama yezitho zomzimba, konke okune-cholesterol eningi.

Futhi, bukela inani likashukela ocolisisiwe nofulawa owudlayo. Namathela okusanhlamvu okuphelele njengokolweni ophelele, irayisi elinsundu ne-oatmeal. Izinhlamvu eziphelele nazo zine-fiber ephezulu, esiza ukususa i-cholesterol eyeqile emzimbeni wakho.

Hlanganisa konke ukudla kwakho okwehlisa i-cholesterol ngezithelo nemifino eningi enemibala, kanye namaprotheni anciphile njengenkukhu engenasikhumba, ubhontshisi kanye ne-tofu.

2. Vocavoca umzimba kakhudlwana

Ukufaneleka kubalulekile empilweni yakho yonke nasenhlalakahleni yakho, kepha futhi kungasiza ukukhulisa i-cholesterol yakho ye-HDL. Zama ukuthola ukuzivocavoca umzimba ngemizuzu engama-30 kuye kwangama-60 ezinsukwini eziningi zeviki.

Uma uboshelwe isikhathi, phula ukusebenzisa kwakho kube yizinqe ezilawuleka kakhudlwana. Hamba imizuzu eyi-10 ekuseni, imizuzu eyi-10 ngesikhathi sokudla, nemizuzu eyi-10 uma ufika ekhaya uvela emsebenzini noma esikoleni. Faka ukuqeqeshwa kwamandla ngezisindo, amabhande wokuzivocavoca, noma ukumelana nesisindo somzimba okungenani kabili ngeviki.

3. Ukwehlisa isisindo

Ukudla kahle nokuvivinya umzimba kaningi kuzokusiza nokuthi unciphise umzimba. Uma ukhuluphele ngokweqile noma ukhuluphele ngokweqile, ukulahleka kwamakhilogremu ama-5 kuye kwayi-10 kunganele ukwenza ngcono izinga le-cholesterol yakho.

4. Yeka ukubhema

Ukubhema umkhuba omubi ngezizathu eziningi. Ngaphezu kokukhulisa ubungozi besifo somdlavuza nesamaphaphu, amakhemikhali entuthu kagwayi alimaza imithambo yakho yegazi futhi asheshise ukwakheka kwamapuleti ngaphakathi kwemithambo yakho.

Ukuyeka ukubhema kungaba yinselele enkulu, kepha kunezinsizakusebenza eziningi ezitholakalayo. Khuluma nodokotela wakho ngamaqembu okusekela noma izinhlelo ongazijoyina ukuze uthole usizo.

Ungathola nokusekelwa ngohlelo lokusebenza lwefoni njengeQuitNet, esiza abantu abazama ukuyeka ukubhema baxhumane. Noma, landa i-QuitGuide ukuze ufunde kabanzi mayelana nezimbangela zakho uphinde ulandele izifiso zakho.

5. Khuluma nodokotela wakho ngemithi eyehlisa i-cholesterol

Uma ushintsho lwendlela yokuphila lungasizi ukwehlisa i-cholesterol yakho eyanele, khuluma nodokotela wakho ngemithi kadokotela engakusiza. Eminye yale mithi yehlisa i-cholesterol ye-LDL, kanti eminye inyusa i-cholesterol ye-HDL. Abambalwa bakwenza kokubili.

Izitatimende

Izitatimende zivimba into esetshenziswa yisibindi sakho ukwenza i-cholesterol. Ngenxa yalokho, isibindi sakho sidonsa i-cholesterol eyengeziwe egazini lakho. Izibonelo zama-statins zifaka:

• i-atorvastatin (Lipitor)
• i-fluvastatin (Lescol XL)
• i-lovastatin (Altoprev)
• i-pitavastatin (Livalo)
• i-pravastatin (Pravachol)
• i-rosuvastatin (Crestor)
• i-simvastatin (Zocor)

Ama-sequestrants we-Bile acid

Ama-sequestrants e-acid acid abopha ama-bile acid, abandakanyeka ekugayeni. Isibindi sakho senza ama-bile acids esebenzisa i-cholesterol. Lapho ama-bile acid engatholakali, isibindi sakho kufanele sidonse i-cholesterol eyengeziwe egazini lakho ukuze yenze okuningi.

Izibonelo ze-bile acid sequestrants zifaka:

• cholestyramine (Okuvunyelwe)
• i-colesevelam (Welchol)
• i-colestipol (Colestid)

I-cholesterol absorption inhibitors

I-cholesterol absorption inhibitors ivimbela amathumbu akho ekutholeni i-cholesterol eningi. I-Ezetimibe (iZetia) iyisidakamizwa kulesi sigaba. Kwesinye isikhathi iZetia ihlanganiswa ne-statin.

Ama-Fibrates

Ama-fibrate akhulisa i-cholesterol ye-HDL nama-triglycerides aphansi - olunye uhlobo lwamafutha egazini lakho. Izibonelo zifaka:

• i-clofibrate (i-Atromid-S)
• i-fenofibrate (iTricor)
• gemfibrozil (Lopid)

I-Niacin

I-Niacin ivithamini B engasiza ukukhulisa i-cholesterol ye-HDL. Itholakala kumikhiqizo iNiacor neNiaspan.

Ukuthatha

Unganciphisa i-cholesterol yakho embi - futhi uphakamise i-cholesterol yakho enhle - ngezinguquko ezimbalwa ezilula zokuphila. Lokhu kufaka phakathi ukudla ukudla okunempilo nokuvivinya umzimba njalo. Uma izinguquko zendlela yokuphila zinganele, khuluma nodokotela wakho ngemithi kadokotela.