Kuchepetsa Cholesterol Yanu "Yoipa" Ikhoza Kupindula ndi TLC
Kukhala ndi kansitoloni ya LDL yochuluka, yomwe imatchedwa "choipa" cholesterol, ikhoza kukupangitsani kuti mukhale ndi chiopsezo chotenga matenda a mtima ngati simunatsatire. Nkhani yabwino ndi yakuti, mosiyana ndi zifukwa zina zoopsa, mutha kulepheretsa miyeso ya LDL kapena kuchepetsa ma LDL ngati ali kale.
Ngakhale kuti mankhwala ambiri a kolesterolini amatha kuchepetsa miyeso ya LDL pazigawo zosiyanasiyana, wothandizira zaumoyo wanu angagwiritse ntchito njira zothandizira kusintha kwa thupi (TLC) kuti awone momwe LDL yanu ingachepetsere mankhwala asanayambe.
Kaya mukufuna kuchepetsa LDL yanu kapena kulepheretsa LDL yanu kuwonjezeka, mfundo zingapo zingakuthandizeni kuti muzisunga bwino.
Kuchepetsa Kulemera ndi Zakudya
Kukhala olemera kwambiri kapena olemera kwambiri si malo okha omwe ali pachiopsezo chokhala ndi miyeso yapamwamba ya LDL, ingathandizenso kudwala matenda a mtima ndi matenda ena aakulu. Kafukufuku akusonyeza kuti kutaya ngakhale kulemera kwake pang'ono kungathandize kuchepetsa ma LDL.
Ngakhale kuti kafukufuku wasonyeza kuti kutaya thupi kumathandiza kuchepetsa LDL, awonetsanso kuti kudya zakudya zabwino kumathandiza moyo wako kukhala wathanzi. Zakudya zomwe zimakhala ndi mavitamini oteteza sungunuka komanso phytosterols, komanso mafuta abwino monga mafuta, zapezeka kuti zothandiza kuchepetsa cholesterol cha LDL.
Mu " Guide Yanu Yotsitsa Cholesterol ndi TLC ," National Heart, Lung, ndi Blood Institute inanena kuti n'zotheka kuchepetsa LDL yanu 20 mpaka 30 peresenti ndi kusintha kosavuta zakudya:
- Kupereka mafuta osachepera 7 peresenti kuchokera ku mafuta odzaza akhoza kuchepetsa LDL ndi 8 mpaka 10 peresenti.
- Kuchotsa kwa mafuta m'thupi tsiku lililonse kupitirira 200mg kungachepe LDL ndi 5 mpaka 8 peresenti.
- Kutaya mapaundi 10 kungachepetse LDL yanu ndi 5 mpaka 8 peresenti.
- Kuwonjezera magalamu 5 mpaka 10 a zitsulo zosungunuka tsiku lanu kungachepetse LDL 3 mpaka 5 peresenti.
- Kuwonjezera 2 magalamu tsiku lililonse la sterols chomera kumachepetsa LDL ndi 5 mpaka 15 peresenti.
Kufufuza kwa nthawi yaitali kumafunika kuti mudziwe ngati ndikutayika kwenikweni kwa kulemera kapena zakudya ndi kuchita masewera olimbitsa thupi zomwe zimayambitsa kuchepetsa ma LDL. N'zotheka kuti katsabola la LDL kamatha kubwerera kumayambiriro oyambirira, ngakhale pamene kulemera kwake kumasungidwa. Komabe, chiyembekezochi chimapangitsa kuti thupi likhale lokonzekera bwino komanso kuti zakudya zabwino zikhale zoyenera kukhala nazo.
Zonjezerani Ntchito Yanu Yogonana
Kuchita masewera olimbitsa thupi sikungokhala koyenera kulemera kwake, kuchuluka kwake kungathandize kuchepetsa makilogalamu anu-makamaka LDL cholesterol. Zochita za aerobic, monga kuyendetsa, kuyendetsa njinga, kuyenda, ndi kusambira, zikuwoneka kuti zimapindula ndi cholesterol makamaka mwa kuchepetsa LDL ndi kuchepetsa chiopsezo cha mtima wamtima, malinga ndi maphunziro.
Njira zina zolimbitsa thupi, monga yoga, kuyenda, ndi zochitika zolemetsa, zasonyezedwanso kuti kuchepetsa kudzichepetsa kwa ma LDL. Ngakhale kuti sanaphunzire mpaka kufika pochita masewera olimbitsa thupi.
Lekani Kusuta
Kusiyiratu kusuta sikungokhala ndi mphamvu yaikulu pamatenda a HDL, kapena "cholesterol" chabwino, zingathe kuchepetsa kuchepa kwa LDL. Kusuta fodya kumagwirizanitsidwa ndi makilogalamu apamwamba kwambiri a cholesterol komanso kupanga mapulogalamu owononga a LDL otchedwa LDL oxidized , omwe amachititsa kuti atherosclerosis .
Kafukufuku wasonyeza kuti mitsempha ya cholesterol idzachepa mutangoyamba kusuta. Pamwezi uliwonse mutatha, ma LDL amapitiriza kuchepetsa, ngakhale pang'ono kusintha zotsatira za kusuta pa cholesterol patatha masiku 90 okha.
Mowa ndi ma LDL
Ngakhale kumwa mowa mopitirira malire kungapangitse kwambiri kuwonjezeka kwa HDL, kungathenso kuchepetsa LDL, malinga ndi maphunziro. Kugwiritsa ntchito moyenera kumatanthauza kumwa mowa tsiku ndi tsiku kwa amayi ndi amodzi awiri kapena awiri pa tsiku kwa amuna. Kumwa mowa kumaphatikizapo ma ola 12 a mowa kapena ma ola 5 a vinyo.
Komabe, kumwa mowa mopitirira muyeso sikokwanira bwino pakuthandizira kuti moyo wanu ukhale wathanzi.
Kafukufuku wasonyeza kuti kumwa zakumwa zoledzera katatu patsiku kungapangitse mwayi wanu wodwala matenda a mtima.
Mawu Ochokera
Ndi kusintha kochepa chabe kwa moyo wanu, kusintha kwanu kwa kolera kwa mlingo wa LDL kungachepetse. Malingana ndi makina anu a pakilitala, komabe izi sizikukwanira. Ngakhale zili bwino kusintha izi chifukwa zidzakhudza thanzi lanu lonse, onetsetsani kuti mukutsatira malangizo a dokotala anu pa njira zina zothandizira cholesterol.
> Zotsatira:
> Galindo Y. Chowombera Cholesterol Kupititsa patsogolo Ndi Kulemera Kwambiri ndi Zakudya Zakudya Zochuluka. University of California San Diego Health. 2016.
> Tabara Y, ndi al. Mendelian Randomization Analysis mu Maiko atatu Achijapani Amathandiza Ntchito Yofunika Kwambiri ya Kumwa Mowa mwa kuchepetsa Mitsempha Yochepa ya Cholesterol ndi Nambala Zowerengeka. Atherosclerosis . 2016; 254: 242-248. lembani: 10.1016 / j.atherosclerosis.2016.08.021.
> National Heart, Lung, ndi Blood Institute. Chitsogozo Chanu Chotsitsa Cholesterol ndi TLC. National Institutes of Heath. 2005.
> Yunsuk K, Park J, Carter R. Oxidized Low-Density Lipoprotein ndi Cell Adhesion Molecules Pambuyo Kuphunzitsa Kuchita Zochita. International Journal of Sports Medicine. 2017. do: 10.1055 / s-0043-118848.
> Zhang Y, Chen L, Feng C, et al. ASSA 14-13-01 Cigarteet Kusuta-Kuchokera LDL Kusayenerera kumagwirizanitsidwa Pakati pa Kusuta Fodya. Mtima . 2015; 101: A40-A41. lembani: 10.1136 / heartjnl-2014-307109.107.