Ukwelashwa Okunciphisa I-cholesterol

-Delile

• Ukudla okwehlisa i-cholesterol
• Ukuzivocavoca okwehlisa i-cholesterol
• Izinguquko zendlela yokuphila
• Izidakamizwa ezehlisa i-cholesterol
• Ungayinyusa kanjani i-cholesterol ye-HDL (kuhle)

Ukwelashwa kokwehlisa i-cholesterol ye-LDL (embi) akuhlali kuqukethe ukuphuza imithi. Imvamisa ukwelashwa kuqala ngokushintshwa kwesitayela esinempilo, ngokudla okunomsoco nokwenza umkhuba womzimba nokushiya ugwayi, utshwala kanye nengcindezi. Kepha uma zonke lezi zinguquko zinganele, udokotela wenhliziyo angakwazi ukunikezela ngemithi yokulawula i-cholesterol.

Ingqikithi ye-cholesterol akufanele yeqe i-200mg / dl futhi labo abane-cholesterol ephezulu kufanele bahlolwe igazi okungenani kanye ngonyaka, kepha labo abangakaze babe nezinkinga nge-cholesterol, noma amacala we-cholesterol ephezulu emndenini kufanele bavivinywe okungenani njalo ku-5 iminyaka. Kodwa-ke, lapho abazali noma ogogo nomkhulu bane-cholesterol ephezulu, kubalulekile ukuthi uvivinywe njalo eminyakeni emithathu kusukela eminyakeni yobudala engama-20, noma ngabe ungakaze ube ne-cholesterol ephezulu. Thola ukuthi yimaphi amanani ayisethenjwa we-cholesterol.

Ukugcina amazinga we-cholesterol egazini efanelekile kubalulekile ngoba ukuphakama kwawo kwandisa ingozi yezifo zenhliziyo nemicimbi efana nokuhlaselwa yinhliziyo, ngokwesibonelo, okungagwenywa ngezinyathelo ezithile ezilula ezingafinyelelwa.

Ukudla okwehlisa i-cholesterol

Ukwelashwa okungcono kakhulu kwasekhaya kokwehlisa i-cholesterol kuqukethe ukudla okufanele kube namafutha amancane futhi kucebe ukudla okuphelele nefayibha, futhi kufanele kuvune ukwehla kwesisindo. Ngokufanelekile, i-BMI ingaphansi kwama-25 kg / m2 kanti ubude bokhalo bungaphansi kuka-102 cm kwabesilisa futhi bungaphansi kuka-88 cm kwabesifazane.

• Ongakudla ukwehlisa i-cholesterol: izithelo, imifino, okusanhlamvu okuphelele njenge-oats, i-flaxseed ne-chia, inyama enciphile efana nenhlanzi nenkukhu engenasikhumba, imikhiqizo yesoya, ubisi olunamafutha aphansi ne-yogurt, ushizi omhlophe ofana noshizi we-ricotta namakhambi wokudla kwonyaka. Kufanele futhi kukhethwe ukulungisa ukudla okosiwe, okushunqisiwe noma ngamafutha amancane afakwa ngesikhathi sokupheka.

Isitshalo seqanda siyikhambi elihle lokwehlisa i-cholesterol, elingasetshenziswa ekuphekeni nakumajusi noma ngefomu le-capsule.

• Yini okufanele ugweme ukuyidla ukwehlisa i-cholesterol: ushukela, amarowu amnandi, amaswidi ngokujwayelekile, amakhekhe, u-ayisikhilimu, amasoseji afana nesoseji, isoseji ne-salami, inyama enamafutha efana nebhekoni, ubhekeni, i-tripe kanye ne-gizzard, ushizi ophuzi njenge-cheddar ne-mozzarella, ibhotela, imajarini, ukudla okufriziwe njenge-pizza ne-lasagna nokudla okuthosiwe kukonke.

Bheka amathiphu avela kwabezokudla ukunciphisa i-cholesterol ephezulu:

Ukuzivocavoca okwehlisa i-cholesterol

Ukuzivocavoca umzimba kuneqhaza ekwelapheni i-cholesterol nesifo senhliziyo ngoba kuyasiza ukwehlisa isisindo, kwandisa inani lemisipha emzimbeni futhi kwehlise nengcindezi. Ukuvivinya umzimba nge-aerobic, njengokuhamba noma ukuhamba ngebhayisikili, kufanele kwenziwe nsuku zonke cishe imizuzu engama-30 kuye kwangama-60. Kunconywa futhi ukuthi usebenzise ukuzivocavoca umzimba nokwelula umzimba okwandisa amandla emisipha, njengokuqeqesha isisindo

Kubalulekile futhi ukuthi lowo muntu asebenzise amathuba amancane osuku ukuba asebenze kakhudlwana, njengokuya ukuyothenga ngezinyawo, ukusebenzisa izitebhisi esikhundleni selifthi ne-escalator, nokuphuma ayodansa. Uma ungenawo umkhuba wokuzivocavoca, nansi ukuqeqeshwa okuhle kokuhamba kwabaqalayo.

Izinguquko zendlela yokuphila

Kubalulekile futhi ukuyeka ukubhema nokugwema ukusebenzisa noma iziphi iziphuzo ezidakayo ngesikhathi sokwelashwa kwe-cholesterol ephezulu, njengoba utshwala bandisa i-triglycerides futhi buthanda ukuzuza kwesisindo. Ukuyeka ukubhema kudinga ukuzimisela, kepha kungenzeka futhi kunezindlela zokwelapha eziningana ezingasiza kule nqubo, njengogwayi wetie oluhlaza nokuyeka ugwayi owodwa isonto ngalinye, ngaleyo ndlela kunciphise ukuncika ku-nicotine. Ukusebenzisa ama-nicotine patches futhi kuyindlela yokuyeka ukubhema enemiphumela emihle.

Ngokuphathelene neziphuzo ezidakayo, kunconywa ukuthi uphuze ingilazi e-1 kuphela yewayini elibomvu nsuku zonke, ngaphambi kokulala, ngoba ithanda ukulala futhi icebile ngama-antioxidants athanda umzimba wonke. Ubhiya, i-cachaça, i-caipirinha nezinye iziphuzo ezidakayo azinconywa kepha zingaphuzwa ngokulinganisela ezinsukwini ezikhethekile ngemuva kokukhishwa kukadokotela.

Izidakamizwa ezehlisa i-cholesterol

Ukwelashwa ngezidakamizwa ezehlisa i-cholesterol kufanele njalo kunqunywe udokotela wakho. Ukuqala kokusetshenziswa kwale mithi kuncike ezintweni ezifana nobudala, umfutho wegazi, i-cholesterol enhle kanye namazinga e-triglyceride, noma ngabe umuntu uyabhema noma cha, ngabe unesifo sikashukela nokuthi unazo yini izihlobo ezine-cholesterol ephezulu nesifo senhliziyo.

Amanye amakhambi asetshenziswa kakhulu ekwelapheni i-cholesterol yilena: i-Simvastatin, i-Atorvastatin, i-Lovastatin ne-Vytorin. Ikhambi lokukhetha liyahlukahluka kuye ngomuntu, njengoba kuya ngezinto ezifana nobudala nobukhulu benkinga ephezulu ye-cholesterol. Bheka ezinye izibonelo zemithi yokwehlisa i-cholesterol.

Okuyintsha ekwelashweni kwezidakamizwa kwaba ukuvunywa komuthi obizwa ngokuthi yiPraluent, oqukethe umjovo ongasetshenziswa njalo ezinsukwini eziyi-15 noma kanye ngenyanga.

Ungayinyusa kanjani i-cholesterol ye-HDL (kuhle)

Ukwandisa i-cholesterol ye-HDL (enhle), ukuzivocavoca njengokuhamba noma ukugijima kufanele kwenziwe okungenani kathathu ngesonto. Ngaphezu kwalokho, kufanele kwenziwe ukudla, kunciphise ukusetshenziswa kwenyama ebomvu nemikhiqizo esezimbonini, njengamakhekhe, amakhukhi agxishiwe noshokoledi, nokwandisa ukusetshenziswa kwezinhlanzi ezinjenge-sardine, i-tuna ne-salmon, kokudla okunothe ngamafutha amahle njenge ukwatapheya no-chestnut, ngaphezu kokungeza amafutha omnqumo esaladini.

Enye inkinga ejwayelekile kubantu abane-cholesterol ephezulu yi-triglycerides ephezulu. Bona: Ungayinciphisa kanjani i-triglycerides ukuvimbela isifo senhliziyo.