Tonse tamva mawu oti "cholesterol," sichoncho? Anthu ena amaopa pang'ono. Kwa ena, izi ndi zachilendo. Ndipotu, cholesterol ndi chinthu chomwe matupi athu amafunikira. Koma ndi pamene yakwera kwambiri pomwe mavuto amabuka. Vuto lalikulu ndilakuti sitiwonetsa zizindikiro zilizonse za cholesterol yambiri. Ndicho chifukwa chake imagwira ntchito ngati "mdani wosalankhula" ndipo imatha kuyambitsa matenda aakulu monga matenda a mtima. Chifukwa chake, tiyeni tidziwe za cholesterol iyi lero.
Kodi cholesterol ndi chiyani? Cholesterol yabwino ndi yoipa?
Mwachidule, cholesterol ndi mtundu wa mafuta omwe amapezeka m'magazi mwathu. Pali mitundu iwiri ikuluikulu ya mafutawa.
1. LDL (Low-Density Lipoprotein): Ichi ndi chomwe timachitcha "cholesterol yoyipa" . Ganizirani mitsempha yathu yamagazi ngati mapaipi. Chomwe cholesterol iyi ya LDL imachita ndi kutayika ngati dothi mkati mwa mapaipiwo, pang'onopang'ono kutseka njira yoti magazi ayende. Ichi ndi chomwe timachitcha 'Atherosclerosis'.
2. HDL (High-Density Lipoprotein): Uyu ndiye ngwazi yathu, "cholesterol yabwino." HDL imatenga cholesterol yoyipa yomwe yakhazikika m'mitsempha yanu ndikuyitengera ku chiwindi. Chiwindi chimachotsa m'thupi lanu. Zili ngati chosonkhanitsira zinyalala.
Kuwonjezera pa izi ziwiri, palinso mtundu wina wa mafuta m'magazi mwathu wotchedwa triglycerides . Kuwonjezeka kwa milingo imeneyi sikuli bwino pamtima.
Chiwindi chathu chimapanga cholesterol yomwe timafunikira. Koma timapeza cholesterol yowonjezera kuchokera muzakudya zomwe timadya, makamaka zopangidwa ndi nyama (mkaka, mazira, nyama) ndi zakudya zokonzedwa. Izi zimapezeka zambiri mu ma donuts, pizza yozizira, mabisiketi, masoseji, ndi zina mwazinthu zophika buledi.
Kodi mungadziwe bwanji ngati muli ndi cholesterol yambiri?
Chofunika apa ndi ichi: Kuchuluka kwa cholesterol sikuwonetsa zizindikiro zilizonse. Mutha kukhala ndi kuchuluka kwa cholesterol m'thupi lanu popanda kuzindikira. Ichi ndichifukwa chake ndikofunikira kudziwa kuchuluka kwa cholesterol m'thupi lanu.
Njira yokhayo yodziwira izi ndikuyezetsa magazi . Izi zimatchedwa mayeso a lipid profile .
Ndani ayenera kuchita mayeso awa?
- Ndibwino kuti aliyense wazaka zoposa 20 ayesere mayesowa kamodzi pa zaka zisanu zilizonse .
- Ana amathanso kukhala ndi cholesterol yambiri. Ndikofunikira kuti afufuze kuchuluka kwa cholesterol m'thupi lawo pakati pa zaka 9-11, makamaka ngati wina m'banjamo (amayi, abambo, agogo) adadwala matenda a mtima kapena sitiroko ali aang'ono.
Kuyezetsa magazi kumeneku kukuwonetsa kuchuluka kwa Cholesterol, LDL, HDL, ndi Triglycerides m'magazi anu. Dokotala wanu adzayang'ana izi, pamodzi ndi zaka zanu, kuthamanga kwa magazi, komanso ngati mumasuta fodya, kuti adziwe ngati muli pachiwopsezo cha matenda a mtima komanso chithandizo choyenera.
Cholinga chathu chiyenera kukhala kuchepetsa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL).
Kodi ndi zifukwa ziti zomwe zimapangitsa kuti cholesterol ikhale yokwera?
Zinthu zambiri m'moyo wathu ndi zizolowezi zathu zimakhudza izi. Tiyeni tiwone zifukwa zazikulu.
| Choyambitsa / chinthu chokhudza | Mwachidule... |
|---|---|
| Zakudya | Zakudya zopangidwa ndi nyama yokazinga, nyama yamafuta, batala, margarine, ndi zakumwa zotsekemera komanso zokhwasula-khwasula zimakweza milingo ya LDL ndi triglyceride. |
| Kunenepa kwambiri/kunenepa kwambiri | Pamene thupi likulemera, cholesterol yoipa (LDL) imatha kuwonjezeka ndipo cholesterol yabwino (HDL) imatha kuchepa. Vutoli lingapeweke mwa kuchepetsa thupi. |
| Osachita masewera olimbitsa thupi | Kusachita masewera olimbitsa thupi kungachepetse kuchuluka kwa HDL. Kuchita masewera olimbitsa thupi tsiku lililonse kungawonjezere HDL. |
| Kusuta | Kusuta fodya kumachepetsa kuchuluka kwa cholesterol yabwino (HDL) ndipo kumawononga mitsempha yamagazi, zomwe zimapangitsa kuti cholesterol ikule mosavuta. |
| Zaka ndi jenda | Mafuta a cholesterol amawonjezeka mwachibadwa tikamakalamba. Azimayi nthawi zambiri amakhala ndi LDL yambiri akamaliza kusamba. |
| Cholowa | Nthawi zina cholesterol yambiri imatha kukhala yobadwa nayo. Izi zimatchedwa Familyal Hypercholesterolemia (FH) . |
Kodi mungasinthe bwanji moyo wanu kuti muchepetse cholesterol?
Anthu ambiri amatha kuwongolera kuchuluka kwa cholesterol m'thupi mwa kusintha moyo wawo. Izi ndizofunikira kwambiri kuposa kumwa mankhwala. Izi zitha kugawidwa m'magawo atatu: zakudya, masewera olimbitsa thupi, ndi kuchepetsa thupi.
1. Tiyeni tidye bwino!
- Chepetsani Mafuta Okhuta ndi Osasinthika: Chepetsani nyama zonenepa, nyama yankhumba, masoseji, batala, tchizi, mkaka wokhuthala, kugwiritsa ntchito mafuta a kokonati, mafuta a kanjedza, ndi margarine mopitirira muyeso mu zinthu zophika buledi. Ngati phukusi la chakudya likunena kuti "Wopanda hydrogenated", zikutanthauza kuti lili ndi mafuta osinthika.
- Onjezani mafuta abwino (mafuta osakhuta) muzakudya zanu: Phatikizani avocado, mafuta a azitona, mafuta a canola, mtedza monga mtedza, amondi, ndi cashews, ndi nsomba zamafuta monga salimoni ndi mackerel muzakudya zanu.
- Idyani zakudya zokhala ndi ulusi wambiri: Idyani tirigu wambiri monga oats, barele, mpunga wofiirira, nyemba, nandolo, mphodza, zipatso, ndi ndiwo zamasamba (makamaka masamba obiriwira). Ulusi umachepetsa kuyamwa kwa cholesterol m'thupi.
- Chepetsani shuga: Zakudya zokhala ndi shuga wambiri, monga zakumwa zotsekemera, makeke, ndi mabisiketi, zimawonjezera kuchuluka kwa triglycerides m'magazi. Pewani izi momwe mungathere.
2. Tiyeni tichite masewera olimbitsa thupi!
Khalani ndi cholinga chochita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata. Izi siziyenera kukhala nkhani yaikulu.
- Kuyenda mwachangu
- Kukwera njinga
- Kugwira ntchito m'munda
- Kusambira
Kuchita masewera olimbitsa thupi kumachepetsa cholesterol yoyipa (LDL), kumawonjezera cholesterol yabwino (HDL), komanso kulimbitsa mtima.
3. Tiyeni tiwongolere kulemera kwathu!
Kusunga kulemera koyenera malinga ndi kutalika kwanu n'kofunika kwambiri. Kuchepetsa thupi kungathandize kuchepetsa LDL, Cholesterol Yonse, ndi Triglycerides. Ndikofunikira kwambiri kusintha kosatha komanso kwanthawi yayitali kusiyana ndi kungosiya kudya ndikuchepetsa thupi nthawi imodzi.
Kodi mankhwala amafunika liti?
Nthawi zina, ngakhale kusintha kwa moyo kungakhale kosakwanira kuwongolera kuchuluka kwa cholesterol m'magazi. Makamaka pankhani ya cholesterol yambiri m'mabanja komanso kwa iwo omwe ali pachiwopsezo chachikulu cha matenda amtima, dokotala wanu angakulembereni mankhwala.
Chofunika kwambiri ndikupitiriza kukhala ndi moyo wathanzi ngakhale mutayamba kumwa mankhwala. Mankhwala salowa m'malo mwa moyo wamba, koma ndi chithandizo chokha.
Mankhwala odziwika bwino komanso omwe amagwiritsidwa ntchito kwambiri pochepetsa cholesterol ndi ma statins . Zitsanzo zake ndi Atorvastatin (Lipitor), Rosuvastatin (Crestor), ndi Simvastatin (Zocor). Mankhwalawa amaletsa kupanga cholesterol m'chiwindi.
Kuphatikiza apo, palinso mankhwala ena monga Fibrates, Niacin, ndi Ezetimibe. Dokotala wanu adzakukonzerani mankhwala oyenera komanso mlingo woyenera.
Zotsatirapo zoyipa za mankhwala
Monga mankhwala ena aliwonse, izi zitha kukhala ndi zotsatirapo zazing'ono. Chofala kwambiri ndi kupweteka kwa minofu . Ngati mukumva kupweteka kwa minofu mutayamba kumwa mankhwala, uzani dokotala nthawi yomweyo.
Komanso, anthu ena amalangizidwa kuti asamamwe madzi a mphesa akamamwa ma statin, chifukwa zingakhudze mphamvu ya mankhwalawo.
Uthenga Wopita Nawo Kunyumba
- Cholesterol ndi mdani wobisika wopanda zizindikiro. Choncho musachite ngozi ndipo nthawi zonse muzifufuza kuchuluka kwa cholesterol yanu.
- Dziwani kuchuluka kwa cholesterol "yoyipa" (LDL) ndi "yabwino" (HDL). Cholinga chake ndi kuchepetsa LDL ndikuwonjezera HDL.
- Gawo loyamba komanso lofunika kwambiri pa chithandizo ndikusintha moyo. Izi zikutanthauza kudya zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse, komanso kuchepetsa thupi.
- Chepetsani zakudya zopangidwa kale, zakudya zamafuta, ndi zakudya zotsekemera momwe mungathere, ndipo onjezerani ndiwo zamasamba, zipatso, zitsamba, tirigu, ndi mafuta abwino muzakudya zanu.
- Ngati dokotala wanu wakupatsani mankhwala, imwani monga mwalembedwera. Ndipo musataye mtima ndi moyo wathanzi.
- Kambiranani momasuka ndi dokotala wanu za kuchuluka kwa cholesterol m'thupi lanu, dongosolo la chithandizo, ndi nkhawa zilizonse zomwe mungakhale nazo.
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