Iziguli ezisanda kuthola ukuxilongwa kwe- cholesterol ephezulu zithatha izimpendulo ezivela ekukwesabeni kuya ekungenandaba. Kodwa ukuqonda izinyathelo ezilula ezisiza ukuphatha lesi simo esivamile kungasiza ukunciphisa ukucindezeleka ngokomzwelo.
"Kunento ongayenza ngayo," kusho uDaniel Edmundowicz, MD, uprofesa wezokwelapha nomqondisi we-cardiology yokuvimbela e-University of Pittsburgh Medical Center.
"Ngihlale ngibheka ukuthi lesi simo singavinjelwa. Manje sekuyisikhathi sokushintsha indlela yokuphila."
Yiqiniso, ukwephula imikhuba yonke yokuphila akulula neze. U-Edmundowicz uthi uma kuziwa ekuphatheni amazinga e-cholesterol, isiguli ngasinye sinomkhawulo wakhe ngabanye empumelelweni.
"Kwezinye iziguli, akulona ukuphika okukhulu, kungukuthi 'kuthiwani?'" Usho, enezela ukuthi ukunganaki kuyinto evamile kubantu abakhulile. "Ngizoba nabantu bangitshele, ukuhlasela kwenhliziyo akuyona indlela embi yokuhamba - kuyashesha." Kodwa lapho ekhuluma ngamathuba okushaya isifo kanye nezinkinga zayo ezihlala isikhathi eside, "lokho kuzinaka."
Isinyathelo Esithile Ngesikhathi Ngemva kokuzibona
Iziguli zingakwazi ukukhungatheka kalula ngokwanele kolwazi oluthe xaxa mayelana nokudla, ukuyeka ukubhema nokusebenza ngokomzimba okuvame ukuhambisana nokuxilongwa kwe-cholesterol ephezulu.
"Sizama ukungasebenzisi amagama, 'ukudla nokuzivocavoca,'" kusho u-Edmundowicz, obani ekugcizelela i-TLC, noma "izinguquko zokuphila ngendlela yokwelapha."
Ukuqala ukuhamba inja noma ukulima kuyisiqalo esihle. Ekugcineni, kufanele uzitholele imizuzu engu-30 ngosuku, izikhathi ezinhlanu ngesonto. Kodwa i-American Heart Association iphawula ukuthi lawo maminithi angu-30 akudingeki akwenze konke ngesikhathi esisodwa. Kulungile, isibonelo, ukuphula isikhathi sakho somsebenzi zibe izikhathi ezintathu, imizuzu engu-10 ngosuku.
I-AHA iphinde ikhuthaze, uma uqala uhlelo lokuzivocavoca , ukuqala kancane, ukugqoka kahle, hlala u-hydrated futhi uhambisane nomkhuba wakho ukuze ugweme isithukuthezi noma "uphume." Futhi ukusebenza ngaphandle komunye umuntu noma iqembu kungasiza ukugcina isisusa sihamba. Khumbula futhi ukuthi uxoxe nodokotela wakho uma ususebenze isikhathi eside noma uma uneminye yempilo.
Ukudla Ukudla Okunempilo
Ukudla okungekho emzimbeni kungahle kuthathelwe kancane kancane izinketho ezinempilo. UMawreen Mays, MD, uprofesa wezokwelapha nomqondisi we-cardiology yokuvimbela e-Oregon Health and Science University ePortland, uqala noma iyiphi ingxoxo yokudla noshukela, ikakhulukazi eziphuzweni.
"Into yokuqala engiyenzayo kuzo zonke iziguli zami - kuwuhlobo lwemigomo ye-passage - ibacela ukuba bayeke zonke iziphuzo zoshukela," esho. "Ukudla kwe-sugary nama-sweet liquids yiziphi amazinga we-triglyceride ehamba phambili."
U-Edmundowicz uyavuma: "Abantu bayodabula ibhodlela lamabili-litre likaPepsi njengamanzi." Futhi ngaphezu kwe-colas neziphuzo ezithambile, ushukela uvame ukufihla iziphuzo ezinempilo ezinjengeziphuzo zamanzi, i-teas ebhodlela, kanye ne-cocktail juice.
Ngemuva kokunciphisa noma ukuqeda iziphuzo zoshukela, iMeya igxile ekudleni ukudla okuncane.
"Ngokuyinhloko, ukubenza bayeke ukudla njengamaMelika," usho kanje.
Ukulawula izingxenye kungaba yinkinga ethile uma udla ngaphandle; ezinye izindawo zokudlela ezizikhethela kakhulu ezingxenyeni ezinkulu ezingcono kunezigijimi eziphakeme kunomuntu ovamile. I-AHA iphakamisa ukucela izingxenye ezincane, ukwabelana nge-entry ne-dinner umngane noma ukucela ukuthi ingxenye yesidlo sakho ihlanganiswe ukuze idle kamuva.
Mhlawumbe indlela ecacile kakhulu yokulawula amazinga e-blood cholesterol ukuqala ukuphatha inani le-cholesterol yokudla namafutha. Imikhiqizo yobisi yonke, ukudla okunamafutha amaningi, amaqanda aphelele, ukudla okuthosiwe kanye nezinto ezibhakabhakeni ezenziwe ngamafutha aphezulu ngamafutha agcwele kungenziwa esikhundleni semikhiqizo yobisi ephansi noma yamafutha, ukudla okunomsoco, amaqanda abamhlophe kanye nezithelo, imifino kanye nokudla okuphelele imikhiqizo.
Imithi ye-Cholesterol ephezulu
Izitatimende zokunciphisa umzimba , noma imithi ye-cholesterol , iyindlela ephumelelayo yokunciphisa amazinga e-cholesterol, kodwa angase ayidingeke yizo zonke iziguli, ikakhulukazi labo abazimisele ukulandela ukushintsha kokuphila okulula. "Ngokusobala, abanye abantu bathanda indlela elula," u-Edmundowicz uthi ngokusetshenziswa komthetho. Kodwa futhi uyaxwayisa iziguli zakhe, "Ungadla indlela yakho nganoma yimiphi imithi engikunika yona."
> Imithombo:
"Ngingayinciphisa Kakhulu I-Cholesterol?" americanheart.org . I-American Heart Association.
"Amathiphu Okudla Ngaphandle." americanheart.org . I-American Heart Association.
"Amathiphu aphezulu ayishumi okuqala uhlelo lokusebenza ngokomzimba ." americanheart.org . I-American Heart Association.
"Yidla ukudla okunempilo enhle." americanheart.org . I-American Heart Association.