Kodi dokotala wanu anakuuzani kuti cholesterol yanu yakwera pang'ono ndipo muyenera kuyamba kumwa mankhwala? Kapena mwina mukumwa kale mankhwala a cholesterol yanu. Mankhwala oletsa cholesterol yanu ndi ofunikira kwambiri. Nthawi zina amatha kupulumutsa moyo. Koma chofunika kwambiri chomwe tiyenera kukumbukira ndichakuti kumwa mankhwala kokha sikungathe kulamulira kwathunthu. Mankhwala ndi chida chimodzi chokha m'bokosi lathu la zida. Kuti chida chimenecho chigwire ntchito bwino, tiyenera kusintha moyo wathu moyenera.
Tiyeni tiphunzire pang'ono za momwe mankhwala amagwirira ntchito?
Mukapezeka kuti muli ndi cholesterol yambiri, dokotala wanu angakupatseni mitundu yosiyanasiyana ya mankhwala. Si mankhwala onse omwe amagwira ntchito mofanana. Mtundu uliwonse wa mankhwala umayang'anira cholesterol m'thupi mosiyana. Mwachidule, nazi mitundu ikuluikulu ya mankhwala ndi momwe amagwirira ntchito.
| Kalasi ya Mankhwala | Momwe Zimagwirira Ntchito |
|---|---|
| Mankhwala a Statin | Zimaletsa chiwindi chathu kupanga cholesterol. Izi zimachepetsa kuchuluka kwa cholesterol m'magazi. Uwu ndi mtundu womwe umagwiritsidwa ntchito kwambiri. |
| Ezetimibe | Zimaletsa cholesterol yomwe ili mu chakudya chomwe timadya kuti isalowe m'thupi kuchokera m'matumbo. Ngati ma statin okha sakwanira, dokotala wanu angawonjezerenso izi. |
| Zosakaniza za asidi ya bile | Zimaletsa kuyamwa kwa ma asidi a bile kuchokera m'mimba kupita m'magazi. Kenako chiwindi chimagwiritsa ntchito cholesterol yomwe ili m'magazi kupanga ndulu yatsopano. Izi zimachepetsa cholesterol yoyipa (LDL). |
| Zoletsa za PCSK9 | Amachepetsa kuchuluka kwa cholesterol yoipa (LDL) mwa kuletsa puloteni yapadera m'maselo a chiwindi. Izi nthawi zambiri zimaperekedwa ngati jakisoni. |
| Zoletsa za ACL | Izi zimalepheretsanso kupanga cholesterol m'chiwindi. |
| Ma Fibrate | Izi zimathandiza kwambiri kuwonjezera kuchuluka kwa cholesterol yabwino (HDL). |
| Niacin | Amachepetsa kuchuluka kwa mafuta m'magazi omwe amapangidwa ndi chiwindi. |
Kumbukirani, mankhwala aliwonse mwa awa adzakhala othandiza kwambiri pokhapokha ngati mutakhala ndi moyo wathanzi.
Kudya Moyenera: Momwe Mungakonzekerere Chakudya Chanu
Kusintha pang'ono pa zakudya zanu kungathandize kuchepetsa kuchuluka kwa cholesterol m'thupi komanso kukonza thanzi la mtima. Taganizirani momwe zinthuzi zilili zosavuta.
- Chepetsani mafuta okhuta: Kuchepetsa kudya nyama zofiira monga ng'ombe ndi nkhumba ndi mkaka wokhala ndi mafuta ambiri monga mkaka wopangidwa ndi kirimu, tchizi, ndi batala kungathandize kuchepetsa kuchuluka kwa cholesterol yoipa (LDL).
- Dulani mafuta a trans kwathunthu: Awa ndi mdani wamkulu wa cholesterol. Amabisika mu zinthu monga margarine, mabisiketi ogulidwa m'sitolo, makeke, ndi ma patties . Awa ndi omwe amalembedwa pa zilembo za chakudya kuti "Mafuta a masamba osaphatikizidwa ndi hydrogen pang'ono."
- Phatikizani zakudya zokhala ndi mafuta ochulukirapo a omega-3: Ngakhale izi sizichepetsa LDL mwachindunji, zimachepetsa mtundu wina woopsa wa mafuta m'magazi wotchedwa triglycerides. Phatikizani nsomba zamafuta monga salimoni, mackerel, walnuts, flaxseeds, ndi avocado muzakudya zanu.
- Yang'anani kwambiri zakudya zochokera ku zomera: Mbeu monga nyemba, nyemba, ndi nyemba zobiriwira , komanso masamba obiriwira monga sipinachi, kale, ndi masamba a collard, zingathandize kuchepetsa cholesterol yanu. Zimapatsanso mapuloteni ambiri.
- Idyani zakudya zokhala ndi ulusi wosungunuka: oats, nyemba, Brussels sprouts, maapulo, mapeyalaZinthu ngati zimenezi zili ndi ulusi wambiri. Chimene ulusi uwu umachita ndi kusunga cholesterol m'matumbo ndikuitulutsa m'malo molola kuti ilowe m'thupi.
- Onjezani puloteni ya whey: Izi zimapezeka mu mkaka. Kafukufuku wasonyeza kuti puloteni ya whey imatha kuchepetsa LDL, cholesterol yonse, komanso kuthamanga kwa magazi.
Kodi tiyeneranso kuganizira zowonjezera?
Choyamba ndichakuti izi sizilowa m'malo mwa chakudya chachikulu. Ndi chakudya chowonjezera chopatsa thanzi.
Chenjezo: Musagwiritse ntchito zakudya zina zilizonse zopanda thanzi popanda upangiri wa dokotala pazifukwa zilizonse. Nthawi zonse muyenera kulankhula ndi dokotala wanu ndikupeza chilolezo chake musanayambe chilichonse chatsopano.
Ngati dokotala wanu akuvomereza, zotsatirazi zingakuthandizeni:
- Mankhusu a Psyllium: Awa amadziwika kuti Isabgol mdziko lathu. Uwu ndi mtundu wa ulusi. Izi zimathandiza kumangirira ndikuchotsa cholesterol m'thupi.
- Mpunga wofiira wa yisiti: Dokotala wanu adzayang'ana momwe chiwindi chanu chikugwira ntchito nthawi zonse ngati mugwiritsa ntchito izi, chifukwa zimakhala ndi mankhwala ofanana ndi mankhwala ena ochepetsa cholesterol (monga lovastatin).
- Ma phytosterols: Awa ndi mankhwala achilengedwe omwe amapezeka m'maselo a zomera. Chifukwa kapangidwe kake kamafanana ndi cholesterol, amalowa m'thupi m'malo mwa cholesterol yeniyeni panthawi yogaya chakudya. Izi zimachepetsa kuyamwa kwa cholesterol yeniyeni.
Siyani kusuta fodya ndi kugwiritsa ntchito fodya lero.
Sikuti kusuta fodya kokha, komanso kugwiritsa ntchito fodya kulikonse, kuphatikizapo kutafuna fodya ndi chingamu, kumavulaza mtima wanu kwambiri. Nikotini yomwe ili mu fodya imawonjezera kuchuluka kwa cholesterol ndipo imawonjezera kwambiri chiopsezo cha matenda a mtima.
Kafukufuku wasonyeza momveka bwino kuti osuta fodya ali ndi cholesterol yotsika (HDL) komanso cholesterol yoipa (LDL) komanso cholesterol yonse. Choncho kusiya chizolowezichi ndi chimodzi mwa zinthu zazikulu zomwe mungachite kuti muthandize.
Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti mtima ukhale wabwino.
Kuchita masewera olimbitsa thupi ndi malo abwino oyambira paulendo wanu wochepetsa cholesterol. Kuchita masewera olimbitsa thupi nthawi zonse kumawonjezera kuchuluka kwa cholesterol yabwino (HDL) ndikuchepetsa triglycerides.
Chofunika kwambiri ndikupitiriza kuchita zimenezi. Kuima kwa tsiku limodzi kapena awiri sikungathandize. Bungwe la American Heart Association limalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku, masiku osachepera asanu pa sabata .Mukhoza kusankha zinthu monga kuyenda mwachangu, kuthamanga, kukwera njinga, kapena kusambira . Mukachita masewera olimbitsa thupi, mumataya thupi lanu. Kuchepetsa thupi kumathandizanso kwambiri pakulamulira cholesterol.
Uthenga Wopita Nawo Kunyumba
- Mankhwala omwe dokotala wakupatsani ndi ofunikira kwambiri pochepetsa cholesterol m'thupi. Koma mankhwala okha sakwanira. Kukhala ndi moyo wathanzi ndikofunikira.
- Nthawi zonse lankhulani ndi dokotala musanasinthe zakudya zanu, musanayambe kuchita masewera olimbitsa thupi, kapena kumwa mankhwala ena aliwonse owonjezera zakudya.
- Chepetsani zakudya zokhala ndi mafuta ambiri, mafuta, ndi shuga (makamaka mafuta okhuta ndi osinthidwa), ndipo onjezerani ndiwo zamasamba, zipatso, ndi nyemba zokhala ndi ulusi wambiri muzakudya zanu.
- Pewani kusuta fodya ndi kugwiritsa ntchito fodya konse. Ndi ntchito yabwino kwambiri yomwe mungachitire mtima wanu.
- Khalani ochita masewera olimbitsa thupi tsiku lililonse. Patulani mphindi zosachepera 30 patsiku kuti muzichita masewera olimbitsa thupi.
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