Ubwino wa cholesterol ndi momwe mungakulitsire milingo ya HDL

Zamkati

• Pamene cholesterol chambiri ndichinthu chabwino
• 1. Kuchita masewera olimbitsa thupi nthawi zonse
• 2. Osasuta fodya
• 3. Sankhani zakudya zopatsa thanzi
• 4. Imwani pang'ono
• 5. Lankhulani ndi dokotala wanu
• Mulingo woyenera wama cholesterol
• Kodi cholesterol ingakhale bwanji yabwino?
  

Chidule cha cholesterol

Posakhalitsa, dokotala wanu adzakuuzani za mafuta anu. Koma si cholesterol yonse yomwe imapangidwa yofanana. Madokotala amakhudzidwa kwambiri ndi kuchuluka kwa ma lipoprotein (LDL), kapena "cholesterol" choyipa, chifukwa kumawonjezera chiopsezo cha mtima.

Thupi lanu limapanga cholesterol yonse ya LDL yomwe imafunikira, koma anthu ena amakhala ndi chibadwa choti apange zochulukirapo kuposa zomwe amafunikira. Mukamakula, mafuta anu amakulidwe.

Zina zomwe zimawonjezera cholesterol ya LDL zimaphatikizapo kudya zakudya zokhala ndi mafuta okhathamira komanso zakudya zopangidwa ndi mafuta, kunenepa kwambiri, komanso kuchita masewera olimbitsa thupi.

Ngakhale kukhala ndi mafuta ochepa a LDL cholesterol ndibwino, thupi limafuna cholesterol kuti igwire bwino ntchito.

Pamene cholesterol chambiri ndichinthu chabwino

Kumbali inayi, ngati muli ndi milingo yochuluka kwambiri ya lipoproteins (HDL) - cholesterol "chabwino" - itha kukutetezani ku matenda amtima.

Cholesterol ya HDL imathandiza kuchotsa cholesterol yoyipa mthupi ndikumalepheretsa kusonkhanitsa pazingwe zamitsempha yanu. Cholesterol buildup imatha kubweretsa zovuta ku matenda monga matenda amtima kapena sitiroko.

Kukhala ndi HDL cholesterol m'munsi sikuwoneka kuti kumabweretsa mavuto mwachindunji. Koma ndichikhalidwe chofunikira kuzindikira mukazindikira anthu omwe atha kukhala ndi moyo wopanda thanzi.

Malangizo pazosankha zathanzi ndi awa:

1. Kuchita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi kwa mphindi 30 - mtundu womwe umakweza mtima wanu - kasanu pamlungu kumatha kukulitsa cholesterol yanu ya HDL ndikuchepetsa LDL yanu ndi triglycerides. Izi zitha kukhala kuyenda, kuthamanga, kusambira, kupalasa njinga, rollerblading, kapena chilichonse chomwe chingakukomereni.

2. Osasuta fodya

Monga ngati mukusowa chifukwa china chosiya, kusuta kumachepetsa cholesterol cha HDL. Kutsika kwa HDL mwa osuta kumasiya mitsempha ya magazi kukhala yotseguka kuti iwonongeke. Izi zitha kupangitsa kuti osuta atenge matenda amtima.

Kusiya tsopano kungakulitse cholesterol yanu yabwino, kutsitsa LDL yanu ndi triglycerides, komanso kukupatsani zabwino zambiri zathanzi.

3. Sankhani zakudya zopatsa thanzi

American Heart Association imalimbikitsa kudya komwe kumakhala zipatso, ndiwo zamasamba, mbewu zonse, mtedza, nyemba, ndi mapuloteni owonda monga soya, nkhuku, ndi nsomba. Zakudya zanu ziyenera kukhala ndi mchere wochepa, shuga, mafuta okhathamira, mafuta opatsirana, ndi nyama yofiira.

Kusankha mafuta athanzi monga monounsaturated ndi polyunsaturated mafuta, monga omwe amapezeka mumafuta a maolivi ndi ma avocado, atha kuthandizira kukonza cholesterol yanu ya HDL. Omega-3 fatty acids amathandizanso kukhala ndi thanzi lamtima.

4. Imwani pang'ono

Pakadali pano, American Heart Association siyikulimbikitsa kumwa mowa chifukwa cha thanzi la mtima chifukwa cha zoopsa zomwe zimachitika chifukwa chomwa mowa kwambiri. Komabe, kumwa pang'ono - kumwa kamodzi kapena pang'ono patsiku kwa azimayi ndi zakumwa ziwiri kapena zochepa patsiku kwa amuna - kumatha kukweza cholesterol ya HDL pang'ono.

5. Lankhulani ndi dokotala wanu

Lankhulani ndi dokotala wanu za kuthekera kokuwonjezerani mankhwala anu a cholesterol ndi niacin, fibrate, kapena omega-3 fatty acids.

Mulingo woyenera wama cholesterol

Kuyesa magazi kosavuta kumatha kuweruza magawo atatu ofunikira m'magazi anu. Izi zimadziwika kuti mbiri yanu ya lipid. Mafuta a cholesterol athanzi amagwirizanitsidwa ndi chiopsezo chochepa cha matenda amtima.

Kuchepetsa chiwopsezo cha matenda amtima ndiye chinthu chofunikira kwambiri pakuthandizira cholesterol m'malo mokwaniritsa nambala inayake. Malingaliro ena atha kukhala awa:

• Kutsitsa cholesterol cha LDL. Mulingo wopitilira mamiligalamu 190 pa deciliter (mg / dL) amaonedwa kuti ndi owopsa.
• Kupititsa patsogolo cholesterol ya HDL. Pafupifupi 60 mg / dL amawerengedwa kuti amateteza, koma ochepera 40 mg / dL ndiye chiopsezo cha matenda amtima.
• Kuchepetsa cholesterol yonse. Kuchepera 200 mg / dL nthawi zambiri amalimbikitsidwa.
• Kutsitsa triglycerides. Zochepera 150 zimawoneka ngati zachilendo.

Ponseponse, njira yabwino kwambiri yopezera moyo wathanzi ndiyo kuyang'ana zosintha zomwe zikuphatikiza njira zopezera moyo wathanzi. Izi zikuphatikizapo kuchita masewera olimbitsa thupi, kudya moyenera, komanso kusuta.

Mulingo wotsika wa HDL ndi chisonyezo chakuti pali mpata wopitilira patsogolo pakupanga zisankho zathanzi pamtima.

Kodi cholesterol ingakhale bwanji yabwino?

1. Ma HDL cholesterol ena amatenga matenda a mtima komanso chiopsezo cha sitiroko. HDL ina imagwiranso ntchito ngati antioxidant. Izi zimathandiza kuti LDL isagonjetsedwe ndi anthu osagwiritsa ntchito ufulu wawo, zomwe zingapangitse LDL kuvulaza kwambiri.