Odwala omwe atangotenga matenda a cholesterol ambiri amakhudzidwa ndi mayankho kuchokera ku mantha ndi kusasamala. Koma kumvetsa njira zosavuta zomwe zimathandiza kuthetsa vutoli kumathandiza kuchepetsa kupwetekedwa mtima.
"Pali chinthu china chimene mungachitepo," akutero Daniel Edmundowicz, MD, wothandizira pulofesa wa zamankhwala komanso wotsogolera ntchito yoteteza mtima ku University of Pittsburgh Medical Center.
"Nthawi zonse ndimachita izi kuti izi ndi zotetezeka. Ino ndiyo nthawi yoti musinthe moyo wanu."
Zoonadi, kusiya zizoloŵezi za moyo wanu sikuli zophweka. Edmundowicz akufotokoza kuti pankhani yothetsera makasitomala, wodwala aliyense ali ndi zopinga zake payekha.
"Kwa odwala ena, sikuti amakana kwambiri, ndi 'choncho?'" Akuwonjezera, kuonjezera kuti kusakhudzidwa kumakhala kofala pakati pa okalamba. "Ndidzakhala ndi anthu akundiuza kuti, vuto la mtima si njira yabwino yopita - ili mofulumira." Koma pamene akunena za mwayi wopwetekedwa ndi zotsatira zake zamuyaya, "izo zimawasamalira."
Gawo Limodzi Pa Nthawi Yodzidziwiratu
Odwala amatha kudabwa kwambiri ndi chidziwitso chokwanira cha zakudya, kusuta fodya komanso kuchita masewera olimbitsa thupi omwe nthawi zambiri amakhala ndi matenda a cholesterol.
"Timayesa kuti tisagwiritse ntchito mawu akuti, 'kudya ndi kuchita masewera olimbitsa thupi,'" anatero Edmundowicz, yemwe m'malo mwake akugogomezera TLC, kapena "kusintha kwa moyo kusintha."
Kuyenda bwino galu kapena munda ndi kuyamba koyamba. Pambuyo pake, muyenera kudziyendetsa pamphindi 30 patsiku, kasanu pa sabata. Koma American Heart Association inanena kuti mphindi 30 siziyenera kuchitika mwakamodzi. Ziri bwino, mwachitsanzo, kuti muphwanye nthawi yanu yochita masewera atatu, mphindi 10 pa tsiku.
AHA imalimbikitsanso, poyambitsa pulogalamu iliyonse, kuyamba pang'onopang'ono, kuvala bwino, khalani osungunuka komanso kusinthasintha zochita zanu kuti musatope kapena "kutentha." Ndipo kugwira ntchito ndi munthu wina kapena gulu kungathandize kuti zikhale zolimbikitsa. Kumbukiraninso kukambirana ndi dokotala ngati mwatopa nthawi yaitali kapena muli ndi nkhawa zina.
Kupeza Zakudya Zapamwamba
Zakudya zopanda thanzi zingapangidwe pang'ono pang'onopang'ono ndi zosankha zabwino. Maureen Mays, MD, pulofesa wothandizira wa mankhwala ndi mkulu wa chitetezo cha cardiology ku Oregon Health ndi Science University ku Portland, akuyamba kukambirana za zakudya ndi shuga, makamaka mu zakumwa.
"Chinthu choyamba chimene ndimachichita ndi odwala anga onse - ndizochita mwambo wambiri - ndikuwapempha kuti asiye mankhwala onse a shuga," akutero. Zakudya za shuga ndi zakumwa zotsekemera ndizo zoyendetsa magalimoto a triglyceride. "
Edmundowicz amavomereza kuti: "Anthu adzadutsa botolo la lita ziwiri la Pepsi ngati madzi." Ndipo kuwonjezera pa ma cola ndi zakumwa zofewa, shuga nthawi zambiri amabisa zakumwa zooneka bwino monga zakumwa zakumwa, teasiti zam'mabotolo, ndi mazira a zipatso.
Pambuyo pochepetsa kapena kuthetsa zakumwa zakumwa zotsekemera, Mazira amayamba kudya zakudya zing'onozing'ono za zakudya.
"Kwenikweni, ndizowaletsa kuti asiye kudya monga American," akutero.
Kulamulira gawo kungakhale vuto linalake pamene mukudya kunja; malo ena odyera amapanga mbali zazikulu zomwe zimayenera bwino kwa othamanga osangalatsa kusiyana ndi munthu wamba. AHA akuwonetsa kupempha magawo ang'onoang'ono, kugawana nawo olowa nawo chakudya kapena kudandaula kuti gawo lina la chakudya likhale litakulungidwa kuti adye pambuyo pake.
Njira yodziwika bwino yothetsera mitsempha ya mitsempha ya m'magazi ndiyomwe mungayambe kuchulukitsa kuchuluka kokhala ndi mafuta m'thupi komanso mafuta. Zakudya zonse za mkaka, zakudya zamtengo wapatali, mazira onse, zakudya zokazinga ndi zinthu zophika zopangidwa ndi mafuta odzaza mafuta odzaza akhoza kuthandizidwa ndi mkaka wa mafuta ochepa kapena opanda mafuta, nyama zowonda, azungu azungu ndi zipatso, ndiwo zamasamba ndi mbewu zonse mankhwala.
Mankhwala a High Cholesterol
Mankhwala otchedwa Statins , kapena kuchepetsa mafuta a kolesterolini , ndi njira yothandiza kuchepetsa mitsempha ya cholesterol, koma iwo sangakhale osowa ndi odwala onse, makamaka omwe ali ofunitsitsa kutsatira moyo wosintha. "Mwachiwonekere, anthu ena amakonda njira yophweka," Edmundowicz akunena za kugwiritsa ntchito malamulo. Koma amachenjezanso odwala ake kuti, "Mungathe kudya njira iliyonse kudzera mwa mankhwala omwe ndikukupatsani."
> Zotsatira:
"Ndingatani Kuti Ndichepetse Cholesterol Chokwera?" americanheart.org . American Heart Association.
"Malangizo Othandizira Kudya." americanheart.org . American Heart Association.
"Malangizo Top Top for Programming Activity Activity Program ." americanheart.org . American Heart Association.
"Idyani Zakudya Zopatsa Moyo." americanheart.org . American Heart Association.