Mutawerenga lipoti la kuyezetsa magazi ndipo dokotala anati, "Cholesterol yanu yakwera pang'ono," kodi munachita mantha pang'ono? Kapena mumaganiza za matenda akuluakulu monga matenda a mtima mukamva mawu akuti "cholesterol"? Ndipotu, anthu ambiri amaopa mosayenera chifukwa sadziwa zambiri za izi. Koma ngati tikumvetsa bwino izi, sizovuta kuzilamulira. Tiyeni tikambirane za izi lero.
Kodi cholesterol kwenikweni ndi chiyani?
Mwachidule, cholesterol ndi chinthu chonga mafuta m'thupi lathu. Ndi chofunikira pa selo lililonse m'thupi lathu, pazinthu zambiri, monga kupanga mahomoni ndikupanga vitamini D. Izi zikutanthauza kuti cholesterol si yoipa yokha. Koma vuto limayamba ikachuluka kwambiri m'thupi.
Tikamalankhula za cholesterol, tiyenera kudziwa mitundu ingapo ikuluikulu.
| Mtundu wa kolesterolo | Mwachidule... | Kodi ndi yabwino kwa thupi? Kodi ndi yoipa? |
|---|---|---|
| LDL (Lipoprotein Yochepa Kwambiri) | Timatcha izi kuti "cholesterol yoipa." Izi ndi zomwe zimasonkhana m'mitsempha yamagazi ndipo zimayambitsa mavuto. | Ndi zoipa. Cholinga chathu chiyenera kukhala kuchepetsa izi. |
| HDL (Mapuloteni Ochuluka Kwambiri) | Izi zimatchedwa "cholesterol yabwino." Monga chosonkhanitsira zinyalala, HDL imathandiza kunyamula cholesterol yoipa (LDL) kupita nayo ku chiwindi ndikuichotsa m'thupi. | Chabwino, tiyenera kuyesetsa kuwonjezera izi. |
| Triglycerides | Uwu ndi mtundu wina wa mafuta m'thupi. Umu ndi momwe thupi limasungira ma calories owonjezera omwe timadya. | Ndi zoipa. Sizabwino kuti mlingo ukwere ngakhale pano. |
Kodi chimachitika ndi chiyani kwenikweni cholesterol ikakwera?
Ganizirani za mapaipi amadzi m'nyumba mwanu. Pakapita nthawi, mapaipiwo amadzaza ndi dothi ndi dzimbiri, sichoncho? Mofananamo, pamene cholesterol "yoipa" (LDL) ikuwonjezeka, imasonkhana pamakoma a mitsempha yathu yamagazi. Timatcha izi "plaque."
Pamene plaque iyi ikukula pang'onopang'ono, malo omwe ali mkati mwa mitsempha yamagazi amachepa. Kenako mtima sulandira kuchuluka koyenera kwa magazi komwe ukufunikira.
Ngati magazi opita kumtima achepa motere, mutha kupweteka pachifuwa (angina) . Ngati, mwadzidzidzi, chimodzi mwa zinthuzi chaphulika, magazi kuundana ndikutseka mitsempha yonse yamagazi, ndicho chomwe timachitcha matenda a mtima . Ndicho chifukwa chake kuwongolera cholesterol ndikofunikira kwambiri.
Njira 5 zosavuta zowongolera cholesterol
Nkhani yabwino ndi yakuti tingachepetse kwambiri chiopsezochi mwa kusintha pang'ono moyo wathu.
1. Lankhulani ndi dokotala.
Ichi ndi chinthu chofunika kwambiri. Pezani zotsatira za mayeso a magazi anu ndikuonana ndi dokotala wanu . Dokotala wanu adzatha kupanga dongosolo lomwe likugwirizana ndi inu, kutengera zaka zanu, kulemera kwanu, matenda ena (monga matenda a shuga ndi kuthamanga kwa magazi), komanso mbiri ya banja lanu. Kambiranani naye zonse, monga mtundu wa chakudya chabwino komanso kuchuluka kwa masewera olimbitsa thupi omwe muyenera kuchita.
2. Samalani ndi zomwe mumadya ndi kumwa.
Zimene timadya zimakhudza mwachindunji cholesterol. Yesani kuwonjezera izi muzakudya zanu:
- Mbewu zokhala ndi ulusi wambiri monga oats, barele, ndi mapira.
- Mtedza monga mtedza ndi amondi. Koma musadye wambiri, kungodya pang'ono patsiku ndikokwanira.
- Nsomba zamafuta monga salimoni, mackerel, ndi sardine. Mafuta a omega-3 acid omwe ali muzakudya izi ndi abwino kwambiri pamtima.
- Zakudya monga tofu zopangidwa kuchokera ku soya.
- Phatikizani ndiwo zamasamba ndi zipatso zatsopano zambiri momwe mungathere muzakudya zanu.
Komanso, pewani zinthu izi momwe mungathere:
- Nyama zokonzedwa - monga masoseji ndi mipira ya nyama.
- Zakudya zokazinga kwambiri, makamaka zokazinga m'mafuta okhala ndi mafuta ambiri okhuta, monga mafuta a kanjedza.
- Zakudya zokhala ndi shuga wambiri ndi mafuta osinthika, monga zinthu zophika buledi, makeke, ndi mabisiketi.
3. Siyani kusuta fodya kotheratu.
Kusuta kumachepetsa kuchuluka kwa cholesterol "yabwino" (HDL).HDL ndi yomwe imathandiza kuchotsa cholesterol yoyipa. Chifukwa chake ngati musiya kusuta, idzawonjezera kuchuluka kwa HDL yanu ndikuteteza mtima wanu. Sikuti zokhazo, komanso ubwino wa thupi lonse ndi wopanda malire.
4. Yendetsani thupi lanu pang'ono ndikuchita masewera olimbitsa thupi!
Simuyenera kupita ku malo ochitira masewera olimbitsa thupi. Kungoyenda mwachangu kwa mphindi pafupifupi 30 patsiku ndikokwanira. Kuchita masewera olimbitsa thupi:
- Kulemera kwa thupi kumalamulidwa.
- Zimathandiza kuwongolera matenda ena omwe amawonjezera chiopsezo cha matenda a mtima, monga matenda a shuga ndi kuthamanga kwa magazi.
- Mafuta ochulukirapo a cholesterol (LDL) ndi triglycerides amachepa.
- Kuchuluka kwa cholesterol yabwino (HDL) kumawonjezeka.
5. Gwiritsani ntchito mankhwala omwe mwapatsidwa monga momwe mwalembedwera.
Nthawi zina, zakudya ndi masewera olimbitsa thupi zokha sizingakhale zokwanira kulamulira kuchuluka kwa cholesterol m'thupi lanu. Pazochitika zotere, dokotala wanu angakupatseni mankhwala (monga ma statins) .
Ndikofunikira kumwa mankhwala monga momwe dokotala wanu wakuuzani, panthawi yoyenera, komanso mu mlingo woyenera. Musasiye kumwa mankhwala nokha, kuganiza kuti, "Mwina tsopano ndi otsika pang'ono." Ngati muli ndi mafunso okhudza mankhwalawo, funsani dokotala wanu za mankhwalawa.
Cholesterol si chinthu choopa, ndi chinthu choyenera kulamulidwa. Tsatirani njira zosavuta izi ndikuyamba kuteteza mtima wanu lero.
Uthenga Wopita Nawo Kunyumba
- Cholesterol ndi chinthu chomwe thupi limafunikira, koma chochuluka kwambiri ndi choopsa pamtima.
- Cholinga chanu chikhale kuchepetsa cholesterol "yoyipa" (LDL) ndikuwonjezera cholesterol "yabwino" (HDL).
- Zinthu zitatu zingapangitse kusiyana kwakukulu: kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi tsiku ndi tsiku, komanso kusiya kusuta fodya.
- Onetsetsani kuti mwalankhula ndi dokotala musanapange chisankho chilichonse chokhudza kuchuluka kwa cholesterol yanu ndi chithandizo.
- Musasiye kumwa mankhwala omwe dokotala wanu wakupatsani nokha.
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