Kodi cholesterol yambiri ingapewedwe? (Cholesterol yambiri)

Ambiri a ife timachita mantha pang'ono tikamva mawu akuti cholesterol, sichoncho? Anthu ena amaganiza kuti cholesterol ndi chinthu chomwe chimavulaza thupi. Koma kwenikweni, thupi lathu limafunikira chinthu chonga sera ichi chotchedwa cholesterol kuti chigwire ntchito zambiri zofunika, monga kupanga mahomoni ndi kugaya mafuta omwe ali muzakudya zomwe timadya. Koma vuto limayamba pamene kuchuluka kwa cholesterol kumeneku kumaposa kuchuluka komwe thupi limafunikira.

Kodi chimachitika ndi chiyani ngati cholesterol ikukwera?

Tangoganizani, tili ndi machubu angapo omwe amanyamula magazi m'thupi lathu lonse, omwe timawatcha kuti mitsempha yamagazi. Tsopano, cholesterol iyi ikakwera kwambiri, cholesterol yowonjezerayo imayamba kusonkhana mkati mwa machubu amagazi awa, mitsempha yamagazi. Zili ngati dzimbiri lomwe limasonkhana mkati mwa chitoliro chamadzi. Pakapita nthawi, machubu awa amatseka njira yolowera magazi.

Mitsempha yamagazi ikachepa motere, ziwalo zathu zofunika monga mtima ndi ubongo sizilandira magazi okwanira. Zotsatira zake zimakhala chiopsezo chowonjezeka cha matenda oopsa monga matenda a mtima ndi sitiroko .

Koma nkhani yabwino kwambiri ndi yakuti, sitiyenera kudikira mpaka kuchuluka kwa mafuta m'thupi kukwere. Pali zinthu zambiri zomwe tingachite lero kuti tipewe ndikulamulira. Tiyeni tiwone zomwe zili.

Tiyeni tisinthe moyo wathu ndikulamulira cholesterol.

Njira yabwino komanso yosavuta yowongolera cholesterol ndikusintha moyo wathu kukhala wathanzi.

1. Samalani ndi zomwe mumadya ndi kumwa.

Chakudya chomwe timadya chimakhudza mwachindunji kuchuluka kwa cholesterol m'thupi lathu.

• Chepetsani mafuta okhuta: Zakudya zokazinga kwambiri (zosadya kwambiri, mpunga wokazinga), nyama yofiira (ng'ombe, nkhumba), ndi mkaka wokhuta kwambiri (tchizi wokhuta kwambiri, batala) zili ndi mafuta okhuta ambiri. Ndi bwino kuchepetsa kudya mafuta okhuta kwambiri momwe mungathere. M'malo mwake, sankhani nkhuku, nsomba, ndi mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri.
• Pewani mafuta osinthika: Awa ndi mafuta oopsa kwambiri. Chifukwa amawonjezera kuchuluka kwa cholesterol yoyipa (LDL) ndi kuchepetsa kuchuluka kwa cholesterol yabwino (HDL) yomwe ndi yothandiza m'thupi lathu. Ichi ndichifukwa chake aletsedwa m'maiko ambiri. Koma amapezekabe muzinthu zophika buledi, makeke, mabisiketi ndi zakudya zopakidwa m'matumba. Chifukwa chake pewani zakudya zokonzedwa momwe mungathere.
• Onjezani zinthu zabwino muzakudya zanu: M'malo mwake, onjezani zipatso zatsopano, ndiwo zamasamba, tirigu wathunthu monga mpunga wofiirira, mpunga wofiirira, oats, mtedza monga cashews, mtedza, ndi mafuta abwino monga mafuta a azitona ndi mafuta a canola muzakudya zanu. Komanso, kuchepetsa kudya mchere ndi shuga kumathandiza kwambiri mtima wanu.

2. Khalani ndi kulemera koyenera

Kunenepa pang'ono kungakulitsenso kuchuluka kwa cholesterol m'thupi lanu. Chodabwitsa n'chakuti, kuchepetsa makilogalamu 2-3 okha kungapangitse kusiyana kwakukulu pa kuchuluka kwa cholesterol m'thupi lanu. Ngati mukuvutika kuyamba, yambani ndi kusintha pang'ono. Mwachitsanzo, kumwa kapu yamadzi m'malo mwa chakumwa chanu cha shuga tsiku ndi tsiku, kapena kuyenda masitepe owonjezera pamene mukuimika galimoto yanu m'sitolo kungathandize.

3. Chepetsani kumwa mowa

Tikamwa mowa, chiwindi chathu chimaswa mowa ndipo chimasanduka cholesterol ndi mtundu wina wa mafuta otchedwa triglycerides. Ma triglycerides amenewa amawonjezera chiopsezo cha matenda a mtima. Ndicho chifukwa chake ndikofunikira kuchepetsa kumwa mowa. Madokotala amalimbikitsa kuti amuna osakwana zaka 65 asamwe zakumwa zopitilira ziwiri patsiku, ndipo akazi azaka zonse ndi amuna opitirira zaka 65 azimwa mowa umodzi patsiku.

4. Chitani masewera olimbitsa thupi lanu.

Kuchita masewera olimbitsa thupi kwa mphindi zosachepera 150 (maola awiri ndi theka) pa sabata kungathandize kuchepetsa kuchuluka kwa cholesterol m'thupi lanu. Simuyenera kuchita izi nthawi zonse. Mphindi 30 zokha patsiku, masiku asanu pa sabata, ndizokwanira. Izi zikuphatikizapo chilichonse kuyambira kugwira ntchito m'munda mpaka kuyenda mwachangu madzulo mpaka kukwera njinga. Chofunika kwambiri ndikusuntha thupi lanu popanda kukhala chete.

5. Pewani kusuta fodya ndi kugwiritsa ntchito vape.

Tikamasuta fodya, makoma a mitsempha yathu yamagazi (mitsempha yamagazi) amawonongeka. Malo owonongekawa amakhala ndi mwayi wotsekeka ndi cholesterol. Koma mukangosiya kusuta, thupi lanu limayamba kuona zotsatira zabwino. Pakatha mphindi 20 kuchokera pamene mwasiya kusuta, kuthamanga kwa magazi ndi kugunda kwa mtima wanu kumabwerera mwakale. Pakatha miyezi itatu, kuyenda kwa magazi kumawonjezeka.

Kodi mungadziwe bwanji ngati muli ndi cholesterol yambiri?

Ichi ndiye chinthu chofunikira kwambiri. Palibe zizindikiro za cholesterol yambiri. Njira yokhayo yodziwira ngati muli ndi cholesterol yambiri ndikuyezetsa magazi. Izi nthawi zambiri zimatchedwa mayeso a lipid profile.

Kawirikawiri amalangizidwa kuti muyesedwe kaye zaka 5 zilizonse. Koma ngati muli pachiwopsezo chachikulu cha matenda a mtima - mwachitsanzo, ngati wina m'banja mwanu ali ndi matenda a mtima, ndinu onenepa kwambiri, kapena muli ndi matenda a shuga - ndi bwino kukayezetsa msanga komanso pafupipafupi. Lankhulani ndi dokotala wanu za nthawi yoyenera kwa inu.

Nthawi zambiri, kusintha kwa moyo komwe takambirana kungathandize kuchepetsa kuchuluka kwa cholesterol m'thupi lanu. Komabe, kwa anthu ena, izi sizingakhale zokwanira. Pazochitika zotere, dokotala wanu angakulangizeni kuti muyambe kumwa mankhwala ochepetsa cholesterol pamene mukupitirizabe kuchita izi.