Tiyeni tiphunzire za cholesterol m'njira yosavuta? Ndi chikondi pa mtima wanu!

Kodi mwamvapo mawu oti " cholesterol " kangati? Mwina mwamvapo wina kunyumba akulankhula za izo, kapena mwina dokotala wakuuzani kapena munthu amene mumamudziwa za izo. Kodi cholesterol ndi chiyani kwenikweni? Kodi ndi yabwino kapena yoipa kwa ife? Tiyeni tikambirane zonsezi m'njira yosavuta lero, m'njira yomwe mungamvetse. Monga momwe mungalankhulire ndi mnzanu.

Kodi cholesterol ndi chiyani? Imachokera kuti?

Mwachidule, cholesterol ndi mtundu wa mafuta m'magazi mwanu. Taganizirani ngati mafuta. Ndi ofunikira m'matupi athu.

Tsopano mwina mukuganiza kuti, "O... ndiye kuti cholesterol iyi imachokera kuti?" Matupi athu amapeza cholesterol m'njira ziwiri zazikulu:

1. Yopangidwa ndi thupi lathu: Chiwindi chanu chimagwira ntchito imeneyi. Chimapanga kuchuluka kwa cholesterol komwe thupi lanu limafunikira tsiku lililonse. Kodi sizodabwitsa?

2. Kuchokera muzakudya zomwe timadya: Inde, zakudya zina zomwe timadya zimakhalanso ndi cholesterol. Mwachitsanzo:

• Nyama ( ng'ombe , nkhumba , nkhuku)
• Nsomba
• Mazira (makamaka yolks)
• Batala
• Tchizi
• Mkaka ndi zinthu zopangidwa ndi mkaka (monga yogurt , mkaka wopanda mafuta ambiri)

Koma kumbukiraninso izi, zipatso , ndiwo zamasamba, ndi tirigu monga oats zilibe cholesterol konse. Ndicho chifukwa chake zimanenedwa kuti ndi zabwino kwambiri m'thupi.

Tikufunika cholesterol pang'ono, osati yambiri!

Tsopano mwina mukuganiza kuti, "Ndiye kuti cholesterol ndi chinthu chabwino?" Inde, ndi zoona. Koma, monga china chilichonse, cholesterol yambiri ingayambitse mavuto. Monga momwe mankhwala amatha kukhala oopsa ngati atengedwa mopitirira muyeso.

Chifukwa chiyani thupi limafunika cholesterol?

Cholesterol ndi chinthu chofunikira chomwe chimapezeka mu selo iliyonse m'thupi lathu. Chimagwira ntchito zambiri zofunika m'thupi lathu. Tangoganizani:

• Cholesterol imathandiza ubongo wanu kugwira ntchito bwino .
• Zimathandiza kuti khungu lanu likhale lathanzi .
• Cholesterol ndi yofunikiranso kuti ziwalo zina m'thupi lathu zigwire ntchito.
• Komanso, cholesterol imafunika kuti pakhale mahomoni ena ndi zinthu monga vitamini D, zomwe zimathandiza kugaya chakudya.

Kodi mukumvetsa? Cholesterol ili ngati bwenzi la thupi lathu. Koma vuto ndi pamene ubwenzi umenewo umapitirira malire.

Kodi chimachitika ndi chiyani ngati cholesterol ikukwera?

Apa ndi pamene tiyenera kusamala pang'ono. Ngati cholesterol yochuluka yawunjikana m'magazi, kaya kuchokera ku chakudya chomwe timadya kapena kuchuluka kwa zomwe thupi lathu limapeza, zimakhala ngati magalimoto ambiri pamsewu.

Cholesterol wochuluka uyu umayamba kusonkhana m'mitsempha yanu yamagazi. Taganizirani ngati dzimbiri lomwe limasonkhana mkati mwa chitoliro cha madzi. Pakapita nthawi, kuchulukana kumeneku kumawonjezeka:

• Mitsempha yamagazi imakhuthala ndipo imalimba.
• Malo omwe ali mkati mwa mitsempha yamagazi amachepa.
• Nthawi zina mitsempha yamagazi imatha kutsekeka kwathunthu.

Mitsempha yamagazi ikatsekedwa kwa zaka zambiri, zimatha kuyambitsa matenda oopsa kwambiri. Ichi ndi chifukwa chachikulu cha matenda a mtima ndi sitiroko mwa akuluakulu. Izi zikutanthauza kuti kuyenda kwa magazi kupita kumtima ndi ubongo kumachepa kapena kumayima.

Chomvetsa chisoni n'chakuti, kuchulukana kwa mafuta m'magazi nthawi zina kumayamba muli aang'ono, kutanthauza muli mwana. Ichi ndichifukwa chake kudya zakudya zabwino ndikofunikira kuyambira muli aang'ono.

Kodi mungadziwe bwanji kuchuluka kwa cholesterol m'magazi?

N'zosavuta kudziwa kuchuluka kwa cholesterol m'magazi mwanu. Dokotala akhoza kutenga chitsanzo chaching'ono cha magazi anu n'kuchiyesa mu labotale. Izi zimatchedwa mayeso a "lipid profile". Angakudziwitseni osati cholesterol yanu yokha, komanso mitundu ina ya mafuta m'magazi mwanu.

Kodi mitundu ya cholesterol ndi iti?

Tsopano tiyeni tifufuze mozama pang'ono. Cholesterol siyenda yokha m'magazi. Sichisakanikirana ngati madzi ndi mafuta. Chifukwa chake, cholesterol imasakanikirana ndi mapuloteni kuti iyende m'magazi. Cholesterol ndi mapuloteni awa akaphatikizana, timawatcha 'lipoproteins.' Ganizirani za cholesterol ngati chonyamulira, ndipo mapuloteni ali ngati galimoto yomwe imanyamula.

Tikukamba makamaka za mitundu iwiri ya 'lipoproteins.' Izi ndi "cholesterol yabwino" ndi "cholesterol yoipa" yomwe mumamva nthawi zambiri.

1. LDL (lipoprotein yotsika kwambiri) - cholesterol "yoyipa"

Izi zimatchedwa cholesterol ya `LDL (Low-Density Lipoprotein)` . Mwachidule, iyi ndi mtundu wa cholesterol "woipa". Kodi mukudziwa chifukwa chake? LDL imanyamula cholesterol kuchokera ku chiwindi kupita ku mitsempha yamagazi. LDL iyi imathandiza kunyamula ndikuyiyika pamakoma a mitsempha yamagazi. Izi zikutanthauza kuti chifukwa chachikulu cha kutsekeka kwa mitsempha yamagazi ndi kuwonjezeka kwa LDL.

2. HDL (high-density lipoprotein) - cholesterol "yabwino"

Izi zimatchedwa cholesterol ya `HDL (High-Density Lipoprotein)` . Iyi ndi mtundu wa cholesterol "wabwino".HDL imagwira ntchito yamtengo wapatali kwambiri. Imatenga cholesterol yosafunikira kuchokera m'mitsempha yamagazi ndikuibweza ku chiwindi. M'chiwindi, cholesterol iyi imasweka ndikuchotsedwa m'thupi. Zili ngati kusesa ndi kuyeretsa msewu.

Iyi ndi njira yosavuta yokumbukira!

Kodi mwasokonezeka ndi LDL ndi HDL? Nayi njira yosavuta:

• LDL: Popeza imayamba ndi chilembo 'L', ganizirani kuti " Leda - matenda". Chifukwa ngati LDL iwonjezeka, imabweretsa matenda m'thupi. Kapena mutha kukumbukiranso kuti "Lousy" (yoyipa) monga momwe amanenera mu Chingerezi.
• HDL: Popeza imayamba ndi chilembo 'H', ganizirani kuti " Hithakara - yothandiza/yathanzi". Chifukwa HDL ndi yothandiza thupi, ndi yabwino. Mu Chingerezi, mutha kukumbukiranso kuti "Yathanzi".

Kodi mukumvetsa? Choncho kuchuluka kwa LDL m'magazi athu kuyenera kutsika ndipo kuchuluka kwa HDL m'magazi athu kuyenera kukwera.

Kodi mungachepetse bwanji cholesterol popanda kuwonjezera shuga?

Chabwino, tsopano tikudziwa kuti cholesterol ndi chiyani, ndi mitundu yanji, ndi zomwe zimachitika ngati iwonjezeka. Chifukwa chake chofunikira kwambiri ndi momwe tingawongolere kuchuluka kwa cholesterol iyi moyenera. Musadandaule, izi si nkhani yayikulu. Titha kuthana ndi izi mwa kusintha pang'ono pang'ono m'moyo wathu.

Nazi zina mwa zinthu zomwe mungachite:

1. Idyani zakudya zabwino:

• Onjezerani zipatso, ndiwo zamasamba, ndi masamba ambiri muzakudya zanu. Izi zili ndi ulusi wambiri komanso cholesterol yochepa.
• Idyani zakudya zopangidwa ndi tirigu wathunthu . Zitsanzo: mpunga wofiirira, buckwheat, oats.
• Chepetsani kudya zakudya zokhala ndi mafuta ambiri komanso zokazinga momwe mungathere. Makamaka chepetsani kugwiritsa ntchito mafuta okhala ndi mafuta okhuta, monga mafuta a kanjedza ndi mafuta a kokonati.
• Chepetsani zakumwa ndi zakudya zokhala ndi shuga (zakumwa zotsekemera, makeke, mabisiketi, ma tofu, ndi zina zotero) chifukwa izi zingayambitse kunenepa kwambiri komanso kuwononga cholesterol.
• Chepetsani kudya nyama yofiira (ng'ombe, nkhumba, nyama ya mbuzi) ndipo onjezerani nsomba (makamaka nsomba zokhala ndi omega-3 monga salimoni, mackerel, ndi herring) ndi nkhuku (yopanda khungu) muzakudya zanu.

2. Kuchita masewera olimbitsa thupi nthawi zonse:

• Khalani ndi chizolowezi chochita masewera olimbitsa thupi kwa mphindi zosachepera 30-60 patsiku . Simuyenera kuchita zonsezi nthawi imodzi. Mutha kuzigawa m'magawo awiri: mphindi 15 m'mawa ndi mphindi 15 madzulo.
• Chitani chilichonse chomwe mukufuna, monga kuyenda mwachangu, kuthamanga, kusambira, kukwera njinga, kuvina.
• Kuchita masewera olimbitsa thupi kumathandiza kukweza kuchuluka kwa cholesterol "yabwino" ya HDL, komanso kumathandiza kuchepetsa cholesterol "yoipa" ya LDL ndi triglycerides (mtundu wina wa mafuta m'magazi).

3. Khalani ndi kulemera koyenera:

• Yang'anani ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. Ngati ndinu wonenepa kwambiri, yesani kuchepetsa thupi pang'ono. Ngakhale kutaya makilogalamu ochepa kungayambitse vuto lalikulu pa kuchuluka kwa cholesterol m'thupi lanu.

4.Pewani kusuta:

• Ngati mukusuta fodya, yesetsani kusiya. Kusuta fodya kumachepetsa cholesterol ya HDL ("yabwino") komanso kumawononga mitsempha yamagazi.

5. Chepetsani kumwa mowa:

• Kumwa mowa mopitirira muyeso kungawonongenso kuchuluka kwa cholesterol m'thupi.

Kumbukirani, kusintha kumeneku sikudzachitika mwadzidzidzi. Yesetsani kusintha pang'onopang'ono, chizolowezi chimodzi ndi chimodzi. Ngati mukufuna thandizo, funsani upangiri kwa dokotala kapena katswiri wa zakudya.

Pomaliza, kumbukirani izi (Uthenga Wopita Nawo Kunyumba)

Chabwino, lero takambirana zambiri za cholesterol, sichoncho? Ndikukhulupirira kuti mwamvetsa zonsezi mosavuta. Pomaliza, ndili ndi izi zoti ndikuuzeni:

• Cholesterol ndi yofunika kwambiri m'thupi lathu, koma ndikofunikira kuti ipitirire pamlingo woyenera.
• Tiyenera kuyesetsa kuchepetsa cholesterol "yoyipa" ya LDL ndikuwonjezera cholesterol "yabwino" ya HDL .
• Kudya zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse, komanso kukhala ndi moyo wathanzi ndi njira zabwino kwambiri zochepetsera cholesterol m'magazi.
• Ngati muli ndi nkhawa iliyonse yokhudza cholesterol yanu, musaope kulankhula ndi dokotala. Ndikofunikanso kuti muyeze magazi nthawi zonse.

Kumbukirani, thanzi lanu lili m'manja mwanu. Chitani mtima wanu mwachikondi! Umenewo ndi upangiri wamtengo wapatali kwambiri womwe ndingakupatseni.

Cholesterol , Cholesterol, Matenda a Mtima, LDL, HDL, Kudya Zakudya Zopatsa Thanzi, Kuchita Masewera Olimbitsa Thupi