Ngaba ugqirha wakho ukuxelele ukuba i-cholesterol yakho iphezulu kancinci kwaye kufuneka uqale ukuthatha amayeza? Okanye mhlawumbi sele uthatha amayeza e-cholesterol yakho. Amayeza okulawula i-cholesterol yakho abaluleke kakhulu. Ngamanye amaxesha anokusindisa ubomi. Kodwa eyona nto ibalulekileyo ekufuneka siyikhumbule kukuba ukuthatha amayeza edwa akunakuyilawula ngokupheleleyo. Amayeza sisixhobo esinye kwibhokisi yethu yezixhobo. Ukuze eso sixhobo sisebenze ngokufanelekileyo, kufuneka silungise indlela esiphila ngayo ngokufanelekileyo.
Masifunde kancinci ngendlela eli yeza elisebenza ngayo?
Wakuba ufunyenwe une-cholesterol ephezulu, ugqirha wakho unokukunika iintlobo ezahlukeneyo zamayeza. Ayizizo zonke amayeza ezisebenza ngendlela efanayo. Uhlobo ngalunye lwamayeza lulawula i-cholesterol emzimbeni ngokwahlukileyo. Ngamafutshane, nazi ezinye zeentlobo eziphambili zamayeza kunye nendlela asebenza ngayo.
| Iklasi yamayeza | Ingaba isebenza kanjani |
|---|---|
| Iistatini | Iyathintela isibindi sethu ekuveliseni i-cholesterol. Oku kunciphisa ubungakanani be-cholesterol egazini. Olu lolona hlobo lusetyenziswa kakhulu. |
| I-Ezetimibe | Ithintela i-cholesterol ekutyeni esikutyayo ukuba ingangeni emzimbeni isuka emathunjini. Ukuba ii-statins zodwa azanele, ugqirha wakho unokongeza oku. |
| Izinto ezidibanisa i-bile acid | Iyayekisa ukufunxwa kwee-bile acids esiswini ziye egazini. Emva koko isibindi kufuneka sisebenzise i-cholesterol esegazini ukwenza i-bile entsha. Oku kunciphisa i-cholesterol embi (LDL). |
| Izithinteli ze-PCSK9 | Zinciphisa amanqanaba e-cholesterol embi (LDL) ngokuvala iproteni ekhethekileyo kwiiseli zesibindi. Ezi zihlala zinikwa njengeenaliti. |
| Izithinteli ze-ACL | Oku kuthintela nokuveliswa kwe-cholesterol esibindini. |
| IiFibrates | Ezi zinto zinceda kakhulu ekonyuseni amanqanaba e-cholesterol elungileyo (HDL). |
| I-Niacin | Inciphisa izinga lokuveliswa kwamafutha egazini sisibindi. |
Khumbula, naliphi na kula mayeza liya kusebenza kakuhle kuphela ukuba ugcina indlela yokuphila esempilweni.
Ukutya ngokuchanekileyo: Indlela yokucwangcisa ukutya kwakho
Utshintsho oluncinci kwindlela otya ngayo lunokunceda ekunciphiseni amanqanaba e-cholesterol kwaye luphucule impilo yentliziyo. Cinga ngendlela ezilula ngayo ezi zinto.
- Nciphisa amafutha agcweleyo: Ukunciphisa ukutya inyama ebomvu efana nenyama yenkomo nenyama yehagu kunye neemveliso zobisi ezinamafutha amaninzi ezifana nobisi olunekhrimu epheleleyo, itshizi kunye nebhotolo kunokunceda ukunciphisa amanqanaba e-cholesterol embi (LDL).
- Susa amafutha e-trans ngokupheleleyo: La mafutha zezinye zezona ntshaba zinkulu ze-cholesterol. Afihlwe kwizinto ezifana ne -margarine, iibhisikithi ezithengwa evenkileni, iikeyiki, kunye neepatties . La mafutha adweliswe kwiilebhile zokutya njenge-"Ioyile yemifuno efakwe i-hydrogenated kancinci."
- Faka ukutya okutyebileyo kwi-omega-3 fatty acids: Nangona oku kunganciphisi ngqo i-LDL, kuyanciphisa olunye uhlobo oluyingozi lwamafutha egazini olubizwa ngokuba yi-triglycerides. Faka intlanzi enamafutha efana ne-salmon, i-mackerel, i-walnuts, i-flaxseeds, kunye ne-avokhado ekutyeni kwakho.
- Gxila ngakumbi ekutyeni okusekwe kwizityalo: Iimbotyi ezifana neelentile, iitshizi, kunye neembotyi eziluhlaza , kunye nemifuno eluhlaza efana nesipinatshi, ikale, kunye nemifuno eluhlaza, zinokukunceda ukwehlisa i-cholesterol yakho. Zikwabonelela ngeproteni eninzi.
- Yitya ukutya okutyebileyo kwi-soluble fiber: ii-oats, iimbotyi, iiBrussels sprouts, ii-apile, iipereIzinto ezinjalo zininzi kwifayibha. Le fayibha ibamba i-cholesterol emathunjini ize iyikhuphe endaweni yokuba ifunxwe ngumzimba.
- Yongeza iproteni ye-whey: Ezi zifumaneka kwiimveliso zobisi. Uphando lubonise ukuba iproteni ye-whey inokunciphisa i-LDL, i-cholesterol iyonke, kwanoxinzelelo lwegazi.
Ngaba kufuneka sicinge ngezongezo?
Into yokuqala ekufuneka siyithethe kukuba ezi azithatheli indawo isidlo esiphambili. Zingumthombo nje wesondlo esongezelelweyo.
Isilumkiso: Akufanele usebenzise naziphi na izongezo zesondlo ngaphandle kwengcebiso kagqirha nangasiphi na isizathu. Kufuneka uthethe nogqirha wakho rhoqo kwaye ufumane imvume yakhe ngaphambi kokuba uqale nantoni na entsha.
Ukuba ugqirha wakho uyavuma, oku kulandelayo kunokunceda:
- I-Psyllium husk: Ezi zaziwa ngokuba yi -Isabgol kwilizwe lethu. Olu luhlobo lwefayibha. Ezi zinceda ukubopha nokususa i-cholesterol emzimbeni.
- Irayisi yemvubelo ebomvu: Ugqirha wakho uza kujonga ukusebenza kwesibindi sakho rhoqo ukuba usebenzisa ezi zinto, kuba ziqulathe izinto ezifana nezinye iindlela zokwelapha ezinciphisa i-cholesterol (umz., i-lovastatin).
- Iiphytosterols: Ezi ziikhompawundi zendalo ezifumaneka kwiiseli zezityalo. Ngenxa yokuba ulwakhiwo lwazo lufana ne-cholesterol, zifunxwa emzimbeni endaweni ye-cholesterol yokwenyani ngexesha lokugaya. Oku kunciphisa ukufunxwa kwe-cholesterol yokwenyani.
Yeka ukutshaya nokusebenzisa icuba namhlanje.
Akupheleli nje ekutshayeni icuba, kodwa naluphi na uhlobo lokusebenzisa icuba, kuquka ukuhlafuna icuba kunye netshungama, kuyingozi kakhulu entliziyweni yakho. I-nicotine ekwicuba inyusa amanqanaba e-cholesterol kwaye inyusa kakhulu umngcipheko wesifo sentliziyo.
Izifundo zibonise ngokucacileyo ukuba abantu abatshayayo banezinga eliphantsi le-cholesterol elungileyo (HDL) kunye namanqanaba aphezulu e-cholesterol embi (LDL) kunye ne-cholesterol iyonke. Ngoko ke ukuyeka lo mkhwa yenye yezona zinto zinkulu onokuthi uzenze ukunceda.
Ukuzilolonga kubalulekile ukuze ube nentliziyo elungileyo.
Ukuzilolonga yindawo entle yokuqala uhambo lwakho lokunciphisa i-cholesterol. Ukuzilolonga rhoqo kunyusa amanqanaba e-cholesterol (HDL) alungileyo kwaye kunciphisa i-triglycerides.
Eyona nto ibalulekileyo kukuqhubeka usenza . Ukuma usuku olunye okanye ezimbini akuyi kunceda. I-American Heart Association icebisa ukuba uzilolonge imizuzu engama-30 ngosuku, ubuncinane iintsuku ezi-5 ngeveki .Ungakhetha into efana nokuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, okanye ukudada . Xa uzilolonga, ulahlekelwa bubunzima obungaphezulu emzimbeni wakho. Ukunciphisa ubunzima kukwanceda kakhulu ekulawuleni i-cholesterol.
Umyalezo Wokuya Ekhaya
- Amayeza anikwe ngugqirha abaluleke kakhulu ekulawuleni i-cholesterol. Kodwa amayeza ewodwa awanele. Indlela yokuphila enempilo ibalulekile.
- Soloko uthetha nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo, uqale umthambo omtsha, okanye uthathe naluphi na utyando.
- Nciphisa ukutya okuneoyile eninzi, amafutha, kunye neswekile (ingakumbi amafutha agcweleyo kunye namafutha aguqulweyo), kwaye yongeza imifuno, iziqhamo, kunye neembotyi ezityebileyo kwi-fiber ekutyeni kwakho.
- Kuphephe ukutshaya nokusebenzisa icuba ngokupheleleyo. Le yeyona nkonzo ibalaseleyo onokuyenza entliziyweni yakho.
- Yiba nomdla wokwenza umthambo yonke imihla. Beka bucala ubuncinane imizuzu engama-30 ngosuku ukuze wenze umthambo.
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