Ingabe udokotela wakho ukutshelile ukuthi i-cholesterol yakho iphezulu kancane nokuthi udinga ukuqala ukuthatha imithi? Noma mhlawumbe usuvele uthatha imithi ye-cholesterol yakho. Imithi yokulawula i-cholesterol yakho ibaluleke kakhulu. Ngezinye izikhathi ingasindisa impilo. Kodwa into ebaluleke kakhulu okudingeka siyikhumbule ukuthi ukuthatha imithi yodwa akunakuyilawula ngokuphelele. Imithi iyithuluzi elilodwa nje ebhokisini lethu lamathuluzi. Ukuze lelo thuluzi lisebenze kahle, sidinga ukulungisa indlela yethu yokuphila ngokufanele.
Ake sifunde kancane ngendlela umuthi osebenza ngayo?
Uma usutholakale une-cholesterol ephezulu, udokotela wakho angase akunikeze izinhlobo ezahlukene zemithi. Akuzona zonke imithi ezisebenza ngendlela efanayo. Uhlobo ngalunye lwemithi lulawula i-cholesterol emzimbeni ngendlela ehlukile. Kalula nje, nazi ezinye zezinhlobo eziyinhloko zemithi nokuthi zisebenza kanjani.
| Ikilasi Lemithi | Indlela Esebenza Ngayo |
|---|---|
| Ama-statin | Kuvimba isibindi sethu ekukhiqizeni i-cholesterol. Lokhu kunciphisa inani le-cholesterol egazini. Lolu uhlobo oluvame ukusetshenziswa. |
| I-Ezetimibe | Kuvimbela i-cholesterol ekudleni esikudlayo ukuthi ingangeni emzimbeni isuka emathunjini. Uma ama-statin kuphela enganele, udokotela wakho angangeza nalokhu. |
| Ama-sequestrant e-bile acid | Kuvimba ukumuncwa kwama-bile acid esiswini aye egazini. Isibindi bese kufanele sisebenzise i-cholesterol egazini ukuze senze i-bile entsha. Lokhu kunciphisa i-cholesterol embi (LDL). |
| Izithibi ze-PCSK9 | Zehlisa amazinga e-cholesterol embi (LDL) ngokuvala iphrotheni ekhethekile emaseli esibindi. Lokhu kuvame ukunikezwa njengemijovo. |
| Izithibi ze-ACL | Lokhu futhi kuvimbela ukukhiqizwa kwe-cholesterol esibindini. |
| Ama-Fibrate | Lokhu kusiza kakhulu ekwandiseni amazinga e-cholesterol enhle (i-HDL). |
| I-Niacin | Kunciphisa izinga lokukhiqizwa kwamafutha egazini yisibindi. |
Khumbula, noma yimiphi yale mithi izosebenza kahle kakhulu kuphela uma ulondoloza nendlela yokuphila enempilo.
Ukudla Okufanele: Indlela Yokuhlela Ukudla Kwakho
Izinguquko ezincane ekudleni kwakho zingasiza ekwehliseni amazinga e-cholesterol futhi zithuthukise impilo yenhliziyo. Cabanga ukuthi lezi zinto zilula kangakanani.
- Nciphisa amafutha agcwele: Ukunciphisa inyama ebomvu njengenyama yenkomo nengulube kanye nemikhiqizo yobisi enamafutha amaningi njengobisi olukhilimu ogcwele, ushizi, nebhotela kungasiza ekunciphiseni amazinga e-cholesterol embi (LDL).
- Susa amafutha e-trans ngokuphelele: Lawa angenye yezitha ezinkulu ze-cholesterol. Afihliwe ezintweni ezifana ne -margarine, amabhisikidi athengwa esitolo, amakhekhe, nama-patties . Lawa yilawo abhalwe kumalebula okudla ngokuthi "Amafutha emifino angenawo i-hydrogen."
- Faka ukudla okucebile ngama-omega-3 fatty acid: Nakuba lokhu kunganciphisi i-LDL ngokuqondile, kunciphisa olunye uhlobo oluyingozi lwamafutha egazini olubizwa ngokuthi ama-triglycerides. Faka izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ama-walnuts, imbewu ye-flax, kanye ne-avocado ekudleni kwakho.
- Gxila kakhulu ekudleni okusekelwe ezitshalweni: Imifino efana ne-lentile, ubhontshisi oluhlaza, kanye nemifino eluhlaza njenge -spinach, i-kale, kanye nemifino eluhlaza, ingasiza ekunciphiseni i-cholesterol yakho. Futhi inikeza inani elihle lamaprotheni.
- Yidla ukudla okucebile nge-fiber encibilikayo: i-oats, ubhontshisi, amahlumela aseBrussels, ama-apula, amapheyaIzinto ezinjalo zinothe kakhulu ngefayibha. Lokho okwenziwa yile fayibha ukubamba i-cholesterol emathunjini bese iyikhipha esikhundleni sokuyivumela ukuthi imuncwe umzimba.
- Engeza iphrotheni ye-whey: Lokhu kutholakala emikhiqizweni yobisi. Ucwaningo lukhombisile ukuthi iphrotheni ye-whey inganciphisa i-LDL, i-cholesterol ephelele, ngisho nomfutho wegazi.
Ingabe kufanele sicabangele nezithasiselo?
Into yokuqala okufanele uyisho ukuthi lokhu akulona neze indawo yokudla okuyinhloko. Kumane nje kuwumthombo owengeziwe wokudla okunomsoco.
Isexwayiso: Akufanele neze usebenzise noma yiziphi izithasiselo zokudla okunempilo ngaphandle kweseluleko sezokwelapha nganoma yisiphi isizathu. Kufanele uhlale ukhuluma nodokotela wakho futhi uthole imvume yakhe ngaphambi kokuqala noma yini entsha.
Uma udokotela wakho evuma, okulandelayo kungaba usizo:
- I-Psyllium husk: Lezi zaziwa ngokuthi i-Isabgol ezweni lakithi. Lolu uhlobo lwe-fiber. Lezi zisiza ukubopha nokususa i-cholesterol emzimbeni.
- Ilayisi lemvubelo ebomvu: Udokotela wakho uzohlola ukusebenza kwesibindi sakho njalo uma usebenzisa lokhu, njengoba kuqukethe ama-compounds afana neminye imithi yokwehlisa i-cholesterol (isb., i-lovastatin).
- Ama-phytosterols: Lawa amakhemikhali emvelo atholakala kumaseli ezitshalo. Ngenxa yokuthi isakhiwo sawo sifana ne-cholesterol, amuncwa emzimbeni esikhundleni se-cholesterol yangempela ngesikhathi sokugaya. Lokhu kunciphisa ukumuncwa kwe-cholesterol yangempela.
Yeka ukubhema nokusebenzisa ugwayi namuhla.
Akukhona nje ukubhema ugwayi, kodwa nanoma yiluphi uhlobo lokusebenzisa ugwayi, okuhlanganisa ukuhlafuna ugwayi kanye ne-chewing gum, kuyingozi kakhulu enhliziyweni yakho. I-nicotine ekugwayi inyusa amazinga e-cholesterol futhi inyusa kakhulu ingozi yesifo senhliziyo.
Izifundo zibonise ngokusobala ukuthi ababhemayo banamazinga aphansi e-cholesterol enhle (i-HDL) kanye namazinga aphezulu e-cholesterol embi (i-LDL) kanye ne-cholesterol ephelele. Ngakho-ke ukuyeka lo mkhuba kungenye yezinto ezinkulu ongayenza ukusiza.
Ukuzivocavoca kubalulekile ukuze ube nenhliziyo enhle.
Ukuzivocavoca umzimba kuyindawo enhle yokuqala uhambo lwakho lokwehlisa i-cholesterol. Ukuzivocavoca njalo kwandisa amazinga e-cholesterol amahle (i-HDL) futhi kunciphisa ama-triglycerides.
Into ebaluleke kakhulu ukuqhubeka nokwenza . Ukuma usuku olulodwa noma ezimbili ngeke kusize. I-American Heart Association itusa ukuzivocavoca imizuzu engama-30 ngosuku, okungenani izinsuku ezi-5 ngesonto .Ungakhetha okuthile njengokuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, noma ukubhukuda . Uma uzivocavoca, ulahlekelwa isisindo esengeziwe emzimbeni wakho. Ukunciphisa isisindo nakho kuwusizo olukhulu ekulawuleni i-cholesterol.
Umlayezo Wokuya Nawe Ekhaya
- Imithi enikezwe udokotela ibaluleke kakhulu ekulawuleni i-cholesterol. Kodwa imithi yodwa ayanele. Indlela yokuphila enempilo ibalulekile.
- Khuluma nodokotela wakho njalo ngaphambi kokushintsha indlela odla ngayo, ukuqala inqubo entsha yokuzivocavoca, noma ukuthatha noma yisiphi isithasiselo sokudla okunempilo.
- Nciphisa ukudla okunamafutha amaningi, amafutha, noshukela (ikakhulukazi amafutha agcwele kanye nama-trans), bese ufaka imifino, izithelo, kanye nemifino ecebile nge-fiber ekudleni kwakho.
- Gwema ukubhema nokusebenzisa ugwayi ngokuphelele. Kuyinkonzo enhle kakhulu ongayisebenzela inhliziyo yakho.
- Yiba matasa nsuku zonke. Beka eceleni okungenani imizuzu engama-30 ngosuku ukuze uvivinye umzimba.
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