Kodi muli ndi zaka zoposa 30? Kodi mumachita masewera olimbitsa thupi nthawi zonse ndipo mumayesetsa kukhala ndi thanzi labwino? Ngakhale zili choncho, mungadabwe ngati dokotala wanu akuyang'ana zotsatira za mayeso anu a magazi nati, "Cholesterol yanu ndi yokwera pang'ono." Mwina mungadabwe kuti, "Kodi munthu ngati ine angakhale bwanji ndi cholesterol yambiri?" Zoona zake n'zakuti, cholesterol si chinthu chomwe chimakhudza okalamba okha. Nthawi zina, ngakhale titakhala athanzi bwanji, kuchuluka kwa cholesterol yathu kumatha kukwera chifukwa cha zinthu zomwe sitingathe kuzilamulira.
Chifukwa chiyani wachinyamata amakhala ndi cholesterol?
Nthawi zambiri, timaganiza kuti chifukwa chokhacho cha cholesterol yokwera ndi kudya mosayenera komanso kusachita masewera olimbitsa thupi. Ndi zoona, koma si chifukwa chokhacho. Kwa anthu ena, vutoli limachokera ku majini . Kunena zoona, izi zimatchedwa Familyal Hypercholesterolemia . Mwachidule, ili ndi vuto lomwe limadutsa kuchokera ku mibadwomibadwo kupita ku mibadwomibadwo, zomwe zimapangitsa kuti cholesterol yoipa ikhale yambiri m'thupi.
Mwina munamvapo za mitundu iwiri ya cholesterol m'magazi mwathu.
1. LDL (Low-Density Lipoprotein): Ichi ndi chomwe timachitcha "cholesterol yoyipa." Izi zikachulukana m'thupi, zimatha kudzaza m'mitsempha yathu yamagazi ndikutseka. Ichi ndiye chifukwa chachikulu cha matenda amtima.
2. HDL (High-Density Lipoprotein): Timatcha izi kuti "cholesterol yabwino" chifukwa zimathandiza kuchotsa cholesterol yoipa yomwe siifunikira m'thupi ndikuipititsa ku chiwindi.
Munthu amene ali ndi matenda a majini monga Familyal Hypercholesterolemia ali ndi mphamvu yochepa yochotsa cholesterol yoipa ya LDL m'magazi. Chifukwa chake, ngakhale atadya bwino komanso kuchita masewera olimbitsa thupi bwanji, zimakhala zovuta kwambiri kuwongolera kuchuluka kwa cholesterol m'magazi popanda mankhwala.
Chofunika kwambiri ndikudziwa msanga kuti muli ndi vutoli. Kenako mutha kulankhula ndi dokotala wanu kuti mupeze njira yabwino kwambiri yothandizira.
Kuchepetsa thupi sikutanthauza kusiya chakudya chokoma!
Tikamva mawu oti "cholesterol yokwera," timaganiza zongodya mbatata zophikidwa ndi ndiwo zamasamba zochepa zopanda mafuta. Koma siziyenera kukhala choncho. Chofunika ndikumvetsetsa zomwe tikudya komanso kuchuluka kwa chakudya chomwe tikudya .
Masiku ano anthu ambiri akuyesera kukhala osadya nyama. Ndi chinthu chabwino. Koma si chakudya chilichonse chomwe mumadya chomwe ndi chosadya nyama chomwe chili ndi thanzi labwino. Mwachitsanzo, zakudya zokonzedwa zomwe zapakidwa m'mabokosi, zomwe zimatchedwa "mafuta ochepa" zitha kukhala zodzaza ndi shuga, mchere, ndi zina zosapatsa thanzi.
Choncho, tiyenera kuganizira pang'ono posankha chakudya. Yang'anani tebulo ili.
| Zinthu zowonjezera pazakudya zanu (Idyani Zambiri) | Zakudya zoti mudye mosamala komanso pang'ono (Idyani pang'ono) |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano: Phatikizani ndi ndiwo zamasamba/saladi kamodzi patsiku. | Mafuta Okhuta: Zinthu monga tchizi, batala, mafuta a kokonati, nyama yofiira (ng'ombe, nkhumba). Simuyenera kusiya kwathunthu, koma chepetsani kuchuluka kwake. |
| Mbewu Zonse: Mpunga wofiirira, buckwheat, oats, buledi wa chimanga. Izi zili ndi ulusi wambiri. | Zakudya zopakidwa m'mabokosi ndi zokonzedwa: masoseji, mipira ya nyama, Zakudya zopakidwa m'mabokosi, mabisiketi, makeke. |
| Zakudya Zokhala ndi Ulusi Wambiri: Mbeu monga nyemba, nyemba, nandolo, ndi nyemba. Izi zimathandiza kwambiri poletsa cholesterol. | Mafuta Osasinthika: Izi zimapezeka muzakudya zokazinga kwambiri, margarine, ndi zinthu zophika buledi. Pewani izi momwe mungathere. |
| Mapuloteni ochokera ku zomera: Soya, Tofu, Tempeh. | Zakumwa zotsekemera: Zakumwa zotsekemera, zakumwa za zipatso zopakidwa m'matumba. |
Tangoganizani kuti mukulakalaka chidutswa cha tchizi. Palibe vuto, idyani. Koma nthawi yomweyo, idyani mbale ya saladi yokhala ndi ndiwo zamasamba zambiri. Kenako mwasangalala ndi kukoma kwake ndipo mwawonjezera china chake chabwino m'thupi lanu. Izi zimatchedwa "balance."
Sikuti chakudya chokha, zinthu izi ndizofunikira kwambiri.
Pali zizolowezi zina zingapo zofunika monga kudya zakudya zopatsa thanzi pankhani yoletsa cholesterol.
Kuchita masewera olimbitsa thupi
Ponena za masewera olimbitsa thupi, simuyenera kupita ku gym ndikunyamula zolemera. Kuyenda mwachangu kwa mphindi 30 patsiku, kuchita masewera olimbitsa thupi kunyumba pogwiritsa ntchito pulogalamu yolimbitsa thupi, kapena ngati mumakonda kuvina, kuvina nyimbo ndi masewera olimbitsa thupi abwino. Chofunika ndikukhalabe ndi zochita masewera olimbitsa thupi tsiku lililonse.Yambani ndi zinthu zazing'ono. Imirirani pampando wanu wa ofesi ndikuyenda mozungulira. Ngati n'kotheka, gwiritsani ntchito masitepe m'malo mwa elevator. Kusintha pang'ono kumeneku kudzabweretsa zotsatira zazikulu pakapita nthawi.
Pewani zizolowezi zoipa.
- Kusuta: Kusuta fodya ndi chinthu choopsa kwambiri kwa munthu amene ali ndi cholesterol yambiri. Kumachepetsa kuchuluka kwa "cholesterol yabwino" (HDL) ndikuwononga mitsempha yamagazi, zomwe zimawonjezera chiopsezo cha matenda a mtima. Ngati mukusuta, pezani thandizo kuti musiye. Ndi thandizo lalikulu kwambiri lomwe mungadzichitire nokha.
- Mowa: Ngati mumamwa mowa pang'ono, chitani izi pang'onopang'ono. Kumwa mowa mopitirira muyeso sikwabwino pa kuchuluka kwa cholesterol m'thupi lanu kapena chiwindi chanu.
Gwirani ntchito limodzi ndi dokotala wanu.
Kwa anthu omwe ali ndi cholesterol yambiri chifukwa cha majini, sizingatheke kuiwongolera ndi zakudya zokha komanso masewera olimbitsa thupi. Zikatero, dokotala wanu adzakupatsani mankhwala . Ma statin ndi amodzi mwa mankhwala omwe amaperekedwa nthawi zambiri pazochitika zotere.
Anthu ena amachita mantha akamva mawu oti "mankhwala." Amaganiza kuti, "Kodi ndiyenera kumwa mankhwala moyo wanga wonse?" Koma muyenera kuwaona mosiyana. Mankhwalawa ndi othandizira ena kuti muteteze mtima wanu, kuwonjezera pa kusintha moyo wanu.
Chofunika kwambiri ndikulankhula momasuka ndi dokotala wanu. Muuzeni za zotsatira zanu, momwe mukumvera, ndi mafunso aliwonse omwe muli nawo. Kenako, pamodzi, inu ndi dokotala wanu mungapange dongosolo lomwe lingakuthandizeni kwambiri.
Pomaliza, kupeza kuti muli ndi cholesterol yambiri si mapeto a moyo wanu. Ganizirani izi ngati mwayi woganizira kwambiri za thanzi lanu ndikukhala ndi zizolowezi zabwino. Zingakhale chilimbikitso chachikulu kuti mukhale ndi moyo wathanzi komanso wachimwemwe.
Uthenga Wopita Nawo Kunyumba
- Kuchuluka kwa cholesterol m'thupi kumatha kuchitika ngakhale mwa achinyamata, athanzi chifukwa cha zifukwa za majini (Familial Hypercholesterolemia).
- Zakudya ndizofunikira kwambiri. Idyani ndiwo zamasamba zatsopano, zipatso, tirigu wonse, ndi zakudya zokhala ndi ulusi wambiri. Chepetsani zakudya zokonzedwa ndi mafuta osapatsa thanzi.
- Kuchita masewera olimbitsa thupi tsiku lililonse, kupewa kusuta fodya, komanso kuchepetsa kumwa mowa ndikofunikira kwambiri pochepetsa cholesterol.
- M'malo mosintha zinthu zazikulu nthawi imodzi, ndi bwino kupanga zizolowezi zazing'ono zabwino zomwe mungathe kuziphatikiza m'moyo wanu watsiku ndi tsiku.
- Nthawi zonse gwirani ntchito limodzi ndi dokotala wanu. Ngati pakufunika kutero, samalirani thanzi lanu mwa kuphatikiza mankhwala onse omwe mwapatsidwa (monga ma statins) ndi kusintha moyo wanu.
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