Kodi ndipamwamba kwambiri bwanji ndipo mungaletse bwanji?
Cholinga chofunikira cha cholesterol cha magazi mwa anthu akuluakulu ndi 200 mg / dL kapena osachepera, malinga ndi American Heart Association. Mafuta a cholesterol ochokera 200 mpaka 239 mg / dL amalingaliridwa kukhala okwera m'mwamba; Maselo a 240 mg / dL ndi pamwambapa amasonyeza mitsempha yambiri ya magazi m'thupi . N'chifukwa chiyani muyenera kusamala? Kuwonjezera magazi anu a cholesterol, amachititsa kuti mukhale ndi chiopsezo chotenga matenda a mtima kapena kukhala ndi matenda a mtima .
Cholesterol N'chiyani?
Cholesterol ndi mankhwala a mafuta, omwe ndi mafuta mumagazi anu ndi maselo onse a thupi lanu. Pamene imamanga mkati mwa makoma a mitsempha yanu, imakhala yolimba ndikusandulika kukhala chipika. Chidutswachi chikhoza kuchepetsa makoma a mitsempha ndi kuchepetsa kuthamanga kwa magazi, zomwe zingayambitse mapangidwe omwe angayambitse magazi , matenda a mtima, kapena kukwapula .
Choyipa ndi Choyipa Cholesterol
Apa ndizodabwitsa: Thupi lanu limasowa kolesterolini kuti likhale la thanzi, ndipo limatha kupanga cholesterol yonse. Chomwe chingayambitse vuto ndi chakudya cha zakudya zochepetsetsa ndipo, nthawi zina, mbiri ya umoyo wa banja lanu.
- Cholesterol (Low-Density lipoprotein lipoprotein) (LDL) : Pamene chodetsa cha LDL ("zoipa") chikupezeka m'magazi anu, chikhoza kutseka mitsempha yanu ndikukuika pangozi ya matenda a mtima kapena kupwetekedwa. Zimapangidwa mwachibadwa ndi thupi, koma zidalandanso kuchokera kwa makolo anu kapena agogo anu, ndipo zingakuchititseni kuti mupange zambiri. Kudya zakudya zokhudzana ndi mafuta odzaza, mafuta owonjezera ndi mafuta a kolesterol kumapanganso mlingo wanu wa LDL.
- Choletalasi chachikulu : Maseŵera apamwamba a HDL ("abwino") cholesterol amachotsa chidebe chochulukira ku mitsempha yanu, kuchepetsa kumangirira kwake ndikuthandizira kuteteza kupweteka kwa mtima. Mavuto ochepa, komabe, angathe kuwonjezera chiopsezo chanu. Kukwera nambala yanu ya HDL ndiko kuchepetsa chiopsezo chanu chokhala ndi matenda a mtima kapena kukhala ndi matenda a mtima.
- Triglycerides : Maonekedwe a mafuta opangidwa m'thupi lomwe limayenda m'magazi. Matenda a triglycerides angayambe kuopsa kwa matenda a mtima, makamaka kwa amayi.
Ngati muli ndi moyo wosakhudzidwa, chakudya chokhala ndi chakudya chambiri, utsi, ndi oledzera kapena kumwa mowa kwambiri, chikhoza kuwonjezera kuchuluka kwa mafuta m'thupi, ndipo zimapangitsa kuti LDL ikhale yodalirika komanso kuchepa kwa HDL.
Zowopsa
Zambiri zimakhudza cholesterol wanu; ena ali pansi pa ulamuliro wanu, pamene ena monga msinkhu, chikhalidwe, ndi chigololo sali. Zinthu zomwe mungathe kuzilamulira ndizo:
- Zakudya zanu. Ngakhale mafuta odzaza mu zakudya zanu ndiwo omwe angapangitse kuti magazi anu awonjezeke, cholesterol muzomwe akudya ndifunikanso; kuchepetsa kuchepetsa zakudya zamagazi za kolesterolini kungathandize kuchepetsa magazi anu a m'magazi.
- Kulemera kwanu . Ngati mukulemera kwambiri, chiopsezo cha matenda a mtima ndi cholesterol yapamwamba chawonjezeka. Ngati mutaya kulemera mungathe kuchepetsa LDL yanu komanso kuchuluka kwa mafuta a kolesteroloni ndikuthandizani kuwonjezera HDL yanu ndi kuchepetsa magulu anu a triglyceride.
- Kukhala osatetezeka . Chinthu chinanso choopsa cha matenda a mtima, komanso chomwe chimapangitsa kuti thupi likhale wonenepa kwambiri, ndilo kusagwira ntchito nthawi zonse. Zochita zochitika nthawi zonse zimathandiza kuchepetsa LDL ndi kukweza cholesterol cha HDL. Malinga ndi lipoti la kafukufuku wina wa National Academy of Sciences, Institute of Medicine ola limodzi lochita masewera olimbitsa thupi tsopano likulimbikitsidwa kuchepetsa kuopsa kwa thanzi.
Chifukwa zifukwa zina monga msinkhu, chikhalidwe, ndi chigololo ndizo zinthu zomwe simungasinthe, kulamulira zakudya zanu, kulemera kwake, ndi kuchuluka kwa zochitika zolimbitsa thupi ndizofunikira kwambiri. Chowonadi n'chakuti okalamba timapeza mitsempha yapamwamba ya mafuta m'thupi.
Azimayi makamaka amakhala ndi chiwerengero cha zaka zapakati pa kuchepetsa kusamba kwa kolesteroloni kotheratu kuposa amuna a msinkhu umodzi; Komabe, amayi omwe amatha kuwona amayi amatha kuona kuwonjezeka kwa ma LDL. Mwinanso mungakhale ndi majeremusi omwe mumakhala ndi mitsempha yapamwamba ya cholesterol kuchokera pamene cholesterol chokwanira chingayendetsere m'mabanja.
Kuopsa kwanu kuti mukhale ndi matenda a mtima kapena kukhala ndi matenda a mtima kumadalira kuchuluka kwazifukwa zomwe mumakhala nazo kuwonjezera pa cholesterol ya magazi; Kawirikawiri, pamwamba pa LDL mlingo wanu umakweza chiopsezo chanu chokhala ndi matenda a mtima kapena kukhala ndi matenda a mtima.
Ngati muli ndi matenda a mtima, chiopsezo chanu chimakhala chachikulu kuposa munthu amene alibe matenda a mtima. Ngati muli ndi matenda a shuga, mumakhala woopsa kwambiri. Zina mwazikuluzikulu zoopsa zomwe zimakhudza miyeso yanu ya LDL ndi:
- Kusuta fodya . Ngati mumasuta, imani; Ngati simusuta, musayambe!
- Kuthamanga kwa magazi . Ngati magazi anu ali 140/90 mmHg kapena apamwamba kapena ngati mutha kale kumwa mankhwala a magazi, muli ndi chiopsezo chachikulu cha matenda a mtima kapena matenda a mtima.
- Chosoŵa cha HDL chochepa . Mavuto a HDL osachepera 40 mg / dL akuwonjezera chiopsezo chanu; pamene magulu a HDL a 60o mg / dL kapena apamwamba musawonjezere chiopsezo cha matenda a mtima kapena matenda a mtima.
- Mbiri ya banja . Ngati mbiri ya banja lanu ikuphatikizapo matenda a mtima mwa bambo kapena mchimwene wanu asanakwanitse zaka 55 kapena matenda a mtima mwa mayi kapena mlongo musanakwanitse zaka 65, chiopsezo chanu chikuwonjezeka.
- Zaka . Amuna omwe ali ndi zaka 45 ndi akulu komanso amayi omwe ali ndi zaka 55 kapena kuposera amakhala ndi chiopsezo chachikulu chokhala ndi matenda a mtima kapena matenda a mtima ngati ma cholesterol awo ali pamwamba.
Ngakhale kukhala olemera kwambiri komanso / kapena osatetezeka sizinatchulidwe pazinthu izi ndizo zifukwa zomwe ziyenera kuganiziridwa ndikukonzedwa.
Pali njira zambiri zomwe wothandizira zaumoyo angakuthandizeni kuchepetsa mlingo wanu wa LDL mokwanira kuti muchepetse chiopsezo chanu chokhala ndi matenda a mtima kapena kukhala ndi matenda a mtima kuphatikizapo Chithandizo cha Kuchiza Moyo (TLC) chomwe chiri chodetsa chapadera chochepetsa chakudya chophatikizapo kuchita masewero olimbitsa thupi. Odwala ena angafunike mankhwala othandiza kumwa mankhwala osokoneza bongo, kuphatikizapo TLC.
Zakudya Zakudya za TLC
Zakudya za TLC ndi zakudya zochepa kwambiri, zomwe zimaphatikizapo zakudya zosachepera 7 peresenti ya mafuta okhudzana ndi mafuta okwanira komanso osachepera 200 mg ya cholesterol ya tsiku ndi tsiku. Chiwerengero cha makilogalamu omwe amavomerezedwa pa zakudya za TLC amadziwika payekha malinga ndi chiwerengero cha makilogalamu omwe amafunikira kuti achepetse kulemera kapena kupitiriza kulemera pamene akupewa kulemera.
Nthawi zina kuchepetsa mafuta odzaza ndi cholesterol cha zakudya sikokwanira kuchepetsa LDL yanu mokwanira ndi kuonjezera kuchuluka kwa zitsulo zosungunuka zingakhale zofunikira. Zakudya zina zomwe zili ndi stanols kapena chomera chomera monga cholesterol-kuchepetsa margarines ndi saladi zokhazokha zikhoza kuwonjezeredwa ku zakudya za TLC kuti zithandize kwambiri kuti chakudya cha TLC chikhale cholimba.
Zakudya zochepa mafuta odzaza ndi awa:
- mafuta aulere kapena gawo limodzi la mkaka
- nyama zowonda
- nsomba
- nkhuku ndi khungu zachotsedwa
- zipatso
- masamba
- ma margarine ofewa kapena madzi kapena m'machubu - werengani malemba kuti apeze omwe ali otsika mafuta odzaza, komanso omwe alibe mafuta ochepa kapena opanda mafuta
Zakudya, zambiri mu cholesterol, zomwe ziyenera kukhala zochepa ndi izi:
- chiwindi ndi zinyama zina
- mazira a dzira
- Zakudya za mkaka zonenepa
Zomwe zimapanga zitsulo zosungunuka ndizo:
- oats
- zipatso monga malalanje ndi mapeyala
- ndiwo zamasamba monga mabussels ndi kaloti
- nandolo zouma ndi nyemba
Bukhu la TLC Zakudya Zakudya lingapezeke kwaulere ngati bukhu la .pdf kuti liwerenge pa intaneti kapena kusindikiza kapena likhoza kulamulidwa mu mawonekedwe osindikizidwa kuchokera ku National Heart, Lung ndi Blood Institute a National Institutes of Health.
Zotsatira:
"High Blood Cholesterol," NHLBI, National Institutes of Health.
"Buku Lanu lothandizira kuchepetsa Cholesterol ndi Matenda Achiritsira Kusintha kwa Moyo (TLC)," NHLBI, National Institutes of Health.