Iphakame kangakanani kakhulu futhi ungayinciphisa kanjani?
Izinga elifiselekayo legazi le-cholesterol yegazi kubantu abadala liyi 200 mg / dL noma ngaphansi, ngokwe-American Heart Association. Amazinga wegazi we-cholesterol kusuka ku-200 kuya ku-239 mg / dL abhekwa njengephezulu; amazinga ka 240 mg / dL nangaphezulu akhombisa izinga eliphezulu legazi le-cholesterol . Kungani kufanele ukhathalele? Iphakamisa igazi lakho le-cholesterol, liphakamisa ingozi yakho yokuthuthukisa isifo senhliziyo noma ukuhlaselwa yinhliziyo .
Iyini i-Cholesterol?
I-cholesterol iyi-waxy, i-fat-like substance egazini lakho nakuwo wonke amaseli emzimbeni wakho. Uma lakha ezindongeni zangaphakathi zamathambo akho, lukhuni futhi luphenduke libe yi-plaque. Leli cwecwe linganciphisa izindonga ze-artery futhi linciphise ukugeleza kwegazi, okungabangela amabhlogo angaholela ezingxenyeni zegazi , ukuhlaselwa yinhliziyo noma ukushaywa .
I-Cholesterol Enhle ne-Bad
Nakhu okumangazayo: Umzimba wakho udinga ngempela i-cholesterol ukuze uhlale uphilile, futhi ukwazi ngokuphelele ukwenza yonke i-cholesterol idinga. Yini engabangela ukukhathazeka ukudla kokudla okungaphansi kokuhle kakhulu futhi, kwezinye izimo, umlando wempilo yomndeni wakho.
- I-low-density lipoprotein (LDL) i-cholesterol : Uma i- cholesterol eningi kakhulu ye-LDL ("embi") ikhona ekusakazweni kwegazi lakho, ingakwazi ukuvala imishanguzo yakho futhi ikubeke engozini yokuhlaselwa yinhliziyo noma isifo sohlangothi. Kukhiqizwa ngokwemvelo ngumzimba, kodwa futhi uzuze njengefa kubazali bakho noma ngisho nogogo nomkhulu, futhi kungabangela ukuba udale kakhulu. Ukudla ukudla okunamafutha amaningi, ama-trans kanye ne-cholesterol kwandisa izinga lakho le-LDL.
- I-high-density lipoprotein (H DL) i-cholesterol : Amazinga aphezulu we-HDL ("okuhle") i-cholesterol isusa i-plaque eyedlulele emithanjeni yakho, unciphisa ukuwakhiwa kwayo futhi ivikela ukulwa nokushaya kwenhliziyo. Amazinga aphansi, noma kunjalo, angakwandisa ingozi yakho. Ukuphakama kwenombolo yakho ye-HDL yiyona engezansi engozini yokuthuthukisa isifo senhliziyo noma ukuhlaselwa yinhliziyo.
- I-Triglycerides : Ifomu lamafutha ezenziwe emzimbeni ojikeleza egazini. I-triglycerides ephezulu ingabangela ingozi ye-coronary disease, ikakhulukazi kwabesifazane.
Uma unendlela yokuphila engasebenzi, ukudla okune-carbohydrates, umusi, kunomsoco noma uphuze utshwala obuningi, kungakhuphula amazinga e-cholesterol, futhi kuholele kumazinga aphezulu e-LDL namazinga aphansi we-HDL.
Izingozi Zezingozi
Izinto eziningi zithinta izinga lakho le-cholesterol; ezinye zingaphansi kokulawula kwakho, kanti ezinye ezifana nobudala, ubulili, kanye nokuzalwa akuzona. Izinto ongazilawula zihlanganisa:
- Ukudla kwakho. Nakuba amafutha agcwele ekudleni kwakho ngumthombo oyinhloko ongabangela amazinga egazi le-cholesterol ukuba avuke, i-cholesterol emithonjeni yokudla nayo ibalulekile; ukunciphisa imithombo yokudla ye-cholesterol kungasiza ukwehlisa amazinga egazi le-cholesterol.
- Isisindo sakho . Uma ukhathele ngokweqile, ingozi yesifo senhliziyo kanye negazi eliphezulu ye-cholesterol yanda kakhulu. Uma ulahlekelwa isisindo unganciphisa i-LDL yakho namazinga ephelele we-cholesterol futhi usize ukwandisa i-HDL yakho futhi unciphise amazinga wakho we-triglyceride.
- Ukungasebenzi ngokomzimba . Enye ingozi yesifo senhliziyo, kanye nethonya elibangela ukukhuluphala ngokweqile, ukungabi nokusebenza okuvamile. Ukusebenza njalo ngokomzimba kusiza ukwehlisa i-LDL nokuphakamisa i-cholesterol ye-HDL. Ngokombiko wocwaningo olusha lokudla nokuzivocavoca yi-National Academy of Sciences, i-Institute of Medicine ihora elilodwa lokusebenza ngokomzimba manje selinconywa ukunciphisa izingozi zempilo.
Ngoba ezinye izici ezifana nobudala, ubulili, kanye nokuzalwa yizinto ongazishintshi, ukulawula ukudla kwakho, isisindo sakho kanye nomsebenzi wokuzivocavoca kubaluleke nakakhulu. Iqiniso liwukuthi asebekhulile sithola amazinga ephakeme wegazi we-cholesterol.
Abesifazane ikakhulukazi bangakwazi ukubhekana nesigaba sokuqala kusukela ngaphambi kokuya esikhathini sokuphela komzimba kwama-cholesterol amazinga aphansi kunamadoda aneminyaka efanayo; Kodwa-ke, abesifazane basemuva-menopausal bavame ukwanda kwamazinga e-LDL. Ungase ube nesigalo segazi okwakusetshenziselwa amazinga ephezulu wegazi we-cholesterol kusukela i-cholesterol ephezulu ingagijima emindenini.
Ingozi yakho yokuthola isifo senhliziyo noma ukushaya kwenhliziyo incike kwinani lezinto ezinobungozi onayo ngaphezu kwe-cholesterol ephezulu yegazi; Ngokuvamile, izinga eliphezulu le-LDL liphakamisa ingozi yakho yokuthuthukisa isifo senhliziyo noma ukuhlaselwa yinhliziyo.
Uma usuvele unesifo senhliziyo, ingozi yakho iphakeme kakhulu kunomuntu ongenaso isifo senhliziyo. Uma unesifo sikashukela, usengozini enkulu kakhulu. Ezinye izici ezinobungozi ezinkulu ezithinta amazinga akho e-LDL zifaka:
- Ugwayi ugwayi . Uma ubhema, hamba; uma ungabhemi, ungaqali!
- Umfutho wegazi ophezulu . Uma ingcindezi yegazi ingu 140/90 mmHg noma ngaphezulu noma uma usuvele uthatha imishanguzo yegazi, usengozini enkulu yokwelapha isifo senhliziyo noma ukuhlasela kwenhliziyo.
- I-cholesterol ye-HDL ephansi . Amazinga we-HDL angaphansi kuka-40 mg / dL ukwandisa ingozi yakho; kuyilapho ama-HDL ama-60o mg / dL noma ngaphezulu angenakwandisa ingozi yesifo senhliziyo noma ukuhlasela kwenhliziyo.
- Umlando womndeni . Uma umlando wakho womndeni uhlanganisa isifo senhliziyo kubaba noma umfowenu ngaphambi kweminyaka engu-55 noma isifo senhliziyo kumama noma udade ngaphambi kweminyaka engu-65, ingozi yakho yanda.
- Ubudala . Amadoda aneminyaka engu-45 nangaphezulu futhi abesifazane abaneminyaka engama-55 nangaphezulu babhekene nengozi enkulu yokuthuthukisa isifo senhliziyo noma ukuhlasela kwenhliziyo uma amazinga e-cholesterol awo ephakeme.
Nakuba ukugqithisa ngokweqile futhi / noma kungasebenzi kahle akuhlanganisiwe kulolu hlu yizici okufanele zicatshangelwe futhi zilungiswe.
Kunezinhlobo eziningi zezindlela zokunakekelwa kwempilo yakho ezingakusiza ukuba unciphise izinga lakho le-LDL ngokwanele ukunciphisa ingozi yokuthuthukisa isifo senhliziyo noma ukuhlaselwa kwenhliziyo kuhlanganise ne-Therapeutic Lifestyle Changes (TLC) okuyihlelo elikhethekile lokudla lokuncipha kwe-cholesterol elibandakanya umsebenzi womzimba nokuphathwa kwesisindo. Ezinye iziguli zingadinga ukwelashwa kwe-cholesterol-ukwehlisa izidakamizwa ngaphezu kwe-TLC.
I-TLC Diet
I-TLC yokudla i-fat-saturated-fat, low-cholesterol yokudla efaka ngaphansi kwamaphesenti angaphansi kwangu-ayisikhombisa ama-khalori avela ngamafutha agcwele futhi angaphansi kuka-200 mg we-cholesterol yokudla nsuku zonke. Inani lamakholori avunyelwe ekudleni kwe-TLC lenziwa ngabanye ngokususelwa kwinani lamakhalori adingekayo ukulahlekelwa isisindo noma ukugcina isisindo ngenkathi ugwema ukuzuza isisindo.
Ngezinye izikhathi ukunciphisa amafutha agcwele kanye ne-cholesterol yokudla akwanele ukwehlisa i-LDL yakho ngokwanele futhi ukwandisa inani le-fiber elungelekile lingadingeka. Okunye ukudla okuqukethe izitshalo ze-stanols noma izitshalo ze-sterols ezinjenge-cholesterol-ukwehlisa ama-margarine kanye nesaladi zokugqoka kungenezelwa ekudleni kwe-TLC ukuze kuthuthukiswe ukuthuthukisa ukuphumelela kokudla kwe-TLC.
Ukudla okuphansi kwamafutha agcwele kuhlanganisa:
- amanoni mahhala noma imikhiqizo yobisi eyodwa
- ukudla okunomzimba
- inhlanzi
- izinkukhu zesikhumba zisusiwe
- izithelo
- imifino
- ama-margarine alula noma ama-tubs - funda amalebuli ukuze uthole ama-fat at saturated fat, kanye nalawo aqukethe amancane noma angenawo amafutha
Ukudla, okuphezulu e-cholesterol, okumele kukhawulwe kuhlanganisa:
- isibindi nezinye izidalwa zenyama
- amaqanda amaqanda
- imikhiqizo yobisi egcwele
Imithombo ye-fiber e-soluble ihlanganisa:
- oats
- izithelo ezifana nama-oranges nama-pears
- imifino enjengamahlumela ama-brussels nama-karoti
- ama-peas omisiwe nobhontshisi
Umhlahlandlela we-TLC yokudla ungafinyelelwa mahhala njengencwadi ethi .pdf yokufunda ku-intanethi noma ukuphrinta noma ingalawulwa ngefomu lokuphrinta kusukela ku-National Heart, Lung kanye ne-Blood Institute ye-National Institutes of Health.
Imithombo:
"I-High Blood Cholesterol," i-NHLBI, amaNational Institutes of Health.
"Umhlahlandlela Wakho Wokunciphisa I-Cholesterol ne-Therapeutic Lifestyle Changes (TLC)," i-NHLBI, amaNational Institutes of Health.