Ukunciphisa I-Cholesterol Yakho "Engalungile" ingafinyelelwa nge-TLC
Ukuba namazinga aphakeme we-LDL cholesterol, eyaziwa nangokuthi "i-cholesterol" embi, ingakufaka engozini yokuthuthukisa isifo senhliziyo uma ishiywe ingalashwa. Izindaba ezinhle ukuthi, ngokungafani nezinye izici eziyingozi, ungakwazi ukuvimbela amazinga aphezulu e-LDL noma ukunciphisa amazinga akho e-LDL uma esevele ephakeme.
Nakuba imithi eminingi ye-cholesterol inganciphisa amazinga e-LDL ezahlukahlukene, umhlinzeki wakho wezempilo angase afune ukusebenzisa izinguquko zokuphila zokwelapha (TLC) ukuze ubone ukuthi i-LDL yakho ingaphansi kanjani ngaphambi kokuba imithi idingeke.
Kungakhathaliseki ukuthi ufuna ukunciphisa i-LDL yakho noma ukuvimbela i-LDL yakho ukuthi ingakhulumi, amathiphu ambalwa angakusiza ukuyigcina ngaphakathi kwebanga elihle.
Isisindo sokulahlekelwa nokudla
Ukuba ngokweqile noma ukugqithisa akugcini nje ukubeka engcupheni ekuthuthukiseni amazinga aphezulu e-LDL, kungabangela nesifo senhliziyo nezinye izimo zezokwelapha ezingapheli. Ukucwaninga ukuthi ukulahlekelwa ngisho nesisindo esincane kungasiza ukwehlisa amazinga akho e-LDL.
Nakuba ucwaningo luye lwabonisa ukuthi ukulahlekelwa isisindo kusiza ukwehlisa i-LDL, baye babonisa nokuthi ukudla ukudla okulungile kungasiza inhliziyo yakho impilo. Ukudla okuphezulu emafibulini anamanzi kanye nama-phytosterol, kanye namafutha enempilo afana namafutha omnqumo, atholakala ukuthi ayasiza ekunciphiseni i-LDL cholesterol.
Ku " Umhlahlandlela Wakho Wokunciphisa I-Cholesterol Nge-TLC ," i-National Heart, Lung ne-Blood Institute iphawula ukuthi kungenzeka ukunciphisa i-LDL yakho ngamaphesenti angu-20 kuya kwangu-30 ngezinguquko ezimbalwa ezilula ekudleni:
- Ukuvumela amaphesenti angaphansi kuka-7 ama-khalori avela kumafutha agcwele anganciphisa i-LDL ngamaphesenti angu-8 kuya ku-10.
- Ukuncipha kwe-cholesterol yansuku zonke kuya ngaphansi kuka-200mg kunganciphisa i-LDL ngamaphesenti angu-5 kuya kwangu-8.
- Ukulahlekelwa amapounds angu-10 kunganciphisa i-LDL yakho ngamaphesenti angu-5 kuya ku-8.
- Ukwengeza amagremu angu-5 kuya kwangu-10 we-fibre e-soluble ngosuku lwakho kunganciphisa amaphesenti angu-3 kuya ku-5 ku-LDL.
- Ukwengeza ama-gramu angu-2 nsukuzonke zezitshalo ze-sterols kunganciphisa i-LDL ngamaphesenti angu-5 kuya kwangu-15.
Izifundo ezinde zesikhathi eside zidinga ukuze kutholakale ukuthi ukulahlekelwa kwesisindo noma ukudla nokuzivocavoca okuhambisana nakho okubangela ukunciphisa amazinga e-LDL noma cha. Kungenzeka ukuthi i-cholesterol ye-LDL ingagcina ibuyele kumazinga okuqala, ngisho nalapho ukulahlekelwa isisindo kugcinwa. Noma kunjalo, leli themba lenza ukugcinwa kwesisindo kanye nokudla okunempilo imigomo efanelekayo.
Ukwandisa Umsebenzi Wakho Wokwenyama
Ukuzivocavoca akuzona kuphela ukulahlekelwa isisindo, isilinganiso esilinganiselwe salo singasiza ukwehlisa amazinga akho e-cholesterol-ikakhulukazi i-cholesterol yakho ye-LDL. Ukuzivocavoca kwama-aerobic, njengokugijima, ukuhamba ngebhayisikili, ukugijima nokubhukuda, kubonakala sengathi kuzuza i-cholesterol ngokunciphisa i-LDL nokunciphisa ingozi yesifo senhliziyo, ngokusho kwezifundo.
Ezinye izinhlobo zokuzivocavoca, njenge-yoga, ukuhamba, nokuzivocavoca umzimba, kuye kwaboniswa ngokunciphisa amazinga e-LDL ngokuzithoba. Yize bengakaze bafundwe ngezinga lokuzivocavoca kwe-aerobic.
Yeka Ukubhema
Ukuyeka ukubhema akusho nje ukuthi kunomthelela omkhulu emazingeni e-HDL, noma "cholesterol" enhle, ingase ibe namazinga aphansi a-LDL. Ukubhema ugwayi kuhlotshaniswa namazinga aphezulu e-cholesterol kanye nokwakhiwa kwefomu elilimazayo le-LDL elibizwa ngokuthi i-LDL ene-oxidized , okwenza kube ne- atherosclerosis .
Ucwaningo luye lwabonisa ukuthi amazinga e-cholesterol azokwehla ngokushesha nje lapho uyeka ukubhema. Ngenyanga ngayinye ngemva kokuyeka, amazinga e-LDL aqhubeka nokunciphisa, ngisho nokushintsha kancane imiphumela yokubhema ku-cholesterol ngemuva kwezinsuku ezingu-90 kuphela.
Utshwala namazinga e-LDL
Nakuba ukusetshenziswa ngokweqile kotshwala kungakhulisa kakhulu amazinga e-HDL, futhi kunganciphisa i-LDL, ngokwezibalo. Ukusetshenziswa okulinganiselwe kusho ukuphuza okulodwa ngosuku ngabesifazane kanye nesinye seziphuzo ezimbili ngosuku. Ukuphuza utshwala kuhlanganisa ama-ounces angu-12 webhiya noma ama-ounces amahlanu ewayini.
Kodwa-ke, ukuphuza utshwala obuningi akulutho neze imiphumela engcono ngokuthuthukisa impilo yakho yenhliziyo.
Ucwaningo lubonise ukuthi ukuphuza iziphuzo ezingaphezu kwezintathu ngosuku kungakwandisa amathuba akho okuthola isifo senhliziyo.
Izwi elivela
Ngezinguquko ezimbalwa zokuphila ezilula, amazinga akho e-LDL ama-cholesterol angancipha. Ngokuya ngamazinga wakho wamanje we-cholesterol, noma kunjalo, lezi zinyathelo zingase zinganele. Nakuba kuhle ukwenza lezi zinguquko ngoba zizophazamisa impilo yakho yonke, qiniseka ukuthi ulandela izincomo zodokotela wakho mayelana nezinye izindlela zokwelapha i-cholesterol ephezulu.
> Imithombo:
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> Tabara Y, et al. Ukuhlaziywa kwe-Randomization yaseMendelian emidlalweni emithathu yaseJapan isekela indima ebalulekile yokusetshenziswa kotshwala ekunciphiseni izinga le-Cholesterol elincane. I-aestrosclerosis . 2016; 254: 242-248. doi: 10.1016 / j.atherosclerosis.2016.08.021.
> I-National Heart, i-Lung, ne-Blood Institute. Umhlahlandlela Wakho Wokunciphisa I-Cholesterol Nge-TLC. I-Institutes National of Heath. 2005.
> Yunsuk K, Park J, Carter R. Oxidised Low-Density Lipoprotein kanye Cell Cell Adhesion Ukwelashwa Emva Ukuqeqeshwa Ukuzivocavoca. I-International Journal Yezemithi Yezemidlalo. 2017. ini: 10.1055 / s-0043-118848.
> Zhang Y, Chen L, Feng C, et al. I-ASSA 14-13-01 I-Cigarteet Ukungasebenzi Kwe-LDL Yokubhema Ukukhwabanisa Kubuyiselwa Ngokwengxenye Ngemuva kokuqeda ukubhema. Inhliziyo . 2015; 101: A40-A41. i-doi: 10.1136 / inhliziyojnl-2014-307109.107.