Kodi munayamba mwayang'anapo lipoti la kuyezetsa magazi ndi kuganiza kuti, "O, cholesterol yanga ikuoneka kuti yakwera pang'ono"? Kapena munayamba mwachita mantha pang'ono kapena kuda nkhawa mutangolemera pang'ono, mukudzifunsa kuti, "Kodi izi zidzakhudza cholesterol yanga?" Ili ndi funso lomwe anthu ambiri ali nalo. Pali kulumikizana kwakukulu pakati pa kulemera ndi cholesterol kuposa momwe mungaganizire. Chifukwa chake lero, tiyeni tikambirane za izi mosavuta komanso mwaubwenzi.
Chifukwa chiyani cholesterol imawonjezeka mukanenepa?
Choyamba, tiyeni timvetse izi. Cholesterol si yoipa konse. Chiwindi chathu chimapanga cholesterol ina yogwira ntchito zofunika kwambiri m'thupi lathu, monga kupanga maselo ndikupanga vitamini D. Ndi yofunikira m'thupi lathu.
Koma vuto limayamba pamene mitundu iwiri ya cholesterol yatayika. Mwachidule, pali mitundu iwiri: "cholesterol yabwino" ndi "cholesterol yoyipa."
- LDL (Low-Density Lipoprotein): Iyi ndi "cholesterol yoyipa" . Izi zikawonjezeka m'magazi, zimayamba kukhazikika ngati mafuta pamakoma a mitsempha yathu yamagazi. Monga momwe dothi limaunjikira mkati mwa chitoliro chamadzi. Mu zamankhwala, timatcha izi `(Atherosclerosis)`. Mitsempha ikayamba kutsekeka mwanjira imeneyi, kuyenda kwa magazi kumatsekedwa, ndipo chiopsezo cha matenda oopsa monga matenda a mtima ndi sitiroko chimawonjezeka kwambiri.
- HDL (High-Density Lipoprotein): Iyi ndi "cholesterol yabwino." Ili ngati ngwazi. Imatenga cholesterol yoyipa yomwe yakhazikika m'mitsempha yanu yamagazi ndikuyipititsa ku chiwindi. Kenako chiwindi chimayichotsa m'thupi.
Tsopano mwamvetsa, eti? Vuto ndilakuti cholesterol yoyipa (LDL) imawonjezeka ndipo cholesterol yabwino (HDL) imachepa.
Ndiye, kodi kulinganiza kumeneku kumasokonezeka bwanji pamene kulemera kwa thupi kukukwera, kapena kunenepa kwambiri kumachitika?
Tangoganizirani, pamene thupi lathu likulemera, zikutanthauza kuti mafuta ambiri amasungidwa, makamaka kuzungulira m'mimba . Kuchokera ku minofu yowonjezera iyi, mtundu wa mafuta wotchedwa ``free fatty acids`` umatulutsidwa ndipo umapita mwachindunji ku chiwindi chathu.
Chiwindi chikalandira mafuta ambiri m'njira imeneyi, chimawonjezera kupanga mafuta amtundu wina wotchedwa ``Triglycerides.'' Pamene kuchuluka kwa triglyceride kumeneku kukukwera, kumawonjezera mwachindunji kuchuluka kwa cholesterol yoyipa (LDL).
Mwachidule, pa mapaundi 10 aliwonse omwe mumapeza, thupi lanu limapanga mamiligalamu 10 a cholesterol patsiku.
Sikuti kokha, kunenepa kwambiri kumawonjezera chiopsezo chotenga matenda otchedwa insulin resistance . Ichi ndi chiyambi cha matenda a shuga. Kukana kwa insulin kumeneku kungasokonezenso kupanga mafuta m'chiwindi ndikuwonjezera kuchuluka kwa cholesterol.
Kodi kuchepetsa thupi kumawongolera bwanji cholesterol?
Nkhani yabwino ndi iyi. Musaope kumva zonsezi. Tikhoza kusintha zonsezi mwa kulamulira kulemera kwathu.
Mukachepetsa thupi, kuchuluka kwa mafuta owonjezera m'thupi lanu kumachepa. Izi zimachepetsa kuchuluka kwa mafuta ochulukirapo omwe amalowa m'chiwindi. Izi zimachepetsa kupanga triglycerides ndi cholesterol yoyipa (LDL).
Komanso, mukachepetsa thupi ndikuyamba kuchita zinthu mwachangu, kukana insulini komwe tidakambirana kumakulanso. Zonsezi zimathandiza kuti mafuta m'thupi lanu akhale abwino.
Kodi mukufuna kuchepetsa thupi lanu bwanji?
"O, ndiye kuti ndiyenera kuchepetsa thupi kwambiri?" mungaganize choncho. Koma ayi, sichoncho. Ngakhale mutachepetsa thupi pang'ono, monga makilogalamu 4-5 , mutha kuwona kusiyana kwakukulu komanso kwabwino pamlingo wa cholesterol yanu.
Mu kafukufuku wina, anthu omwe adataya 5% yokha ya kulemera kwa thupi lawo adawona kuchepa kwakukulu kwa cholesterol yawo yoyipa ya LDL (yoyipa), cholesterol yonse, ndi triglyceride. Izi zikutanthauza kuti ngati mumalemera makilogalamu 80, kutaya ngakhale makilogalamu 4 kungapangitse kusiyana kwakukulu.
Zinthu zomwe mungachite kuti muchepetse thupi komanso kuchepetsa cholesterol
Izi zingawoneke ngati vuto lalikulu, koma tingayambe ndi kusintha pang'ono pang'ono. Tiyeni tiwone zomwe zili.
| Malo | Zoyenera kuchita | Zoyenera Kupewa |
|---|---|---|
| Zakudya |
| |
| Zakumwa | ||
| Moyo |
Kumbukirani, chinthu chofunika kwambiri ndikuwongolera osati kokha zomwe mumadya, komanso kuchuluka kwa zomwe mumadya . Yambani ndi kusintha pang'ono ndikuyesera kukhala chizolowezi.
Musanayambe kusintha kulikonse kwa moyo wanu, makamaka ngati muli ndi matenda ena, ndi bwino kulankhula ndi dokotala wa banja lanu kuti akupatseni upangiri. Iye adzakupatsani upangiri wabwino kwambiri pa thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Pali ubale wachindunji pakati pa kulemera kwa thupi lanu ndi kuchuluka kwa mafuta m'thupi. Kulemera ndi chifukwa chachikulu cha kuchuluka kwa mafuta m'thupi oipa (LDL).
- Musadandaule! Ngakhale kutaya makilogalamu 4-5 okha kungathandize kwambiri kuchepetsa kuchuluka kwa cholesterol m'thupi lanu.
- Zinthu zosavuta monga kudya zakudya zopatsa thanzi (theka la mbale yanu liyenera kukhala ndiwo zamasamba!), kuchita masewera olimbitsa thupi nthawi zonse (kuyenda kwa mphindi 30 patsiku), komanso kusiya kusuta fodya kungapangitse kusiyana kwakukulu.
- Musaganize zopita paulendo uwu nokha. Lankhulani ndi dokotala wanu ndipo pangani dongosolo lomwe lingagwire ntchito kwa inu. Imeneyo ndiyo njira yotetezeka komanso yothandiza kwambiri.
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