Mulingo wa Cholesterol: Zomwe Muyenera Kudziwa

Zamkati

• Chidule
• Kodi cholesterol ndi chiyani?
• Kodi mumayeza bwanji kuchuluka kwama cholesterol?
• Kodi manambala anga a cholesterol amatanthauza chiyani?
• Kodi ndiyenera kuyesa kangati cholesterol?
• Zomwe zimakhudza kuchuluka kwanga kwa cholesterol
• Kodi ndingachepetse bwanji mafuta m'thupi?

Chidule

Kodi cholesterol ndi chiyani?

Cholesterol ndi chinthu chopaka mafuta, chofanana ndi mafuta chomwe chimapezeka m'maselo onse m'thupi lanu. Chiwindi chanu chimapanga cholesterol, komanso chimakhala mu zakudya zina, monga nyama ndi mkaka. Thupi lanu limafunikira cholesterol kuti igwire bwino ntchito. Koma ngati muli ndi cholesterol yambiri m'magazi anu, mumakhala pachiwopsezo chachikulu chodwala mtsempha wamagazi.

Kodi mumayeza bwanji kuchuluka kwama cholesterol?

Kuyezetsa magazi kotchedwa lipoprotein gulu kumatha kuyeza kuchuluka kwama cholesterol. Musanayesedwe, muyenera kusala (osadya kapena kumwa chilichonse koma madzi) kwa maola 9 mpaka 12. Mayesowa amapereka chidziwitso chokhudza

• Cholesterol chonse - muyeso wa kuchuluka kwathunthu kwa mafuta m'magazi anu. Zimaphatikizapo cholesterol yotsika kwambiri ya lipoprotein (LDL) cholesterol komanso lipoprotein (HDL) cholesterol.
• LDL (yoyipa) cholesterol - gwero lalikulu la cholesterol buildup ndi kutsekeka m'mitsempha
• HDL (wabwino) cholesterol - HDL imathandiza kuchotsa cholesterol m'mitsempha yanu
• Osati HDL - nambala iyi ndi cholesterol yanu yonse kupatula HDL yanu. Yanu yomwe si HDL imaphatikizapo LDL ndi mitundu ina ya cholesterol monga VLDL (low-density-lipoprotein).
• Ma Triglycerides - mafuta amtundu wina wamagazi anu omwe angabweretse chiopsezo cha matenda amtima, makamaka azimayi

Kodi manambala anga a cholesterol amatanthauza chiyani?

Manambala a cholesterol amayesedwa mu mamiligalamu pa desilita imodzi (mg / dL). Nayi milingo yolemera ya cholesterol, kutengera msinkhu wanu ndi jenda:

Aliyense wazaka 19 kapena zochepa:

Amuna azaka 20 kapena kupitirira:

Amayi azaka 20 kapena kupitirira:

Triglycerides si mtundu wa cholesterol, koma ndi gawo la lipoprotein (mayeso omwe amayeza kuchuluka kwa cholesterol). Mulingo wabwinobwino wa triglyceride uli pansi pa 150 mg / dL. Mungafunike chithandizo ngati muli ndi milingo ya triglyceride yomwe ili m'malire (150-199 mg / dL) kapena okwera (200 mg / dL kapena kuposa).

Kodi ndiyenera kuyesa kangati cholesterol?

Nthawi ndi kangati muyenera kupeza mayeso a cholesterol malinga ndi msinkhu wanu, zoopsa, komanso mbiri ya banja. Malingaliro onsewa ndi awa:

Kwa anthu omwe ali ndi zaka 19 kapena ochepera:

• Chiyeso choyamba chiyenera kukhala pakati pa zaka 9 mpaka 11
• Ana ayenera kuyesedwanso zaka zisanu zilizonse
• Ana ena amatha kuyezetsa kuyambira ali ndi zaka 2 ngati pali mbiri yabanja yokhudza cholesterol yamagazi, matenda amtima, kapena sitiroko

Kwa anthu omwe ali ndi zaka 20 kapena kupitirira:

• Achichepere akulu ayenera kuyesa mayeso zaka zisanu zilizonse
• Amuna azaka zapakati pa 45 mpaka 65 ndipo azimayi azaka 55 mpaka 65 ayenera kukhala nawo zaka 1 mpaka 2 zilizonse

Zomwe zimakhudza kuchuluka kwanga kwa cholesterol

Zinthu zosiyanasiyana zimatha kukhudza ma cholesterol. Izi ndi zina mwa zinthu zomwe mungachite kuti muchepetse mafuta m'thupi:

• Zakudya. Mafuta okhuta ndi mafuta m'zakudya zomwe mumadya zimapangitsa kuti magazi azikhala ndi cholesterol yambiri. Mafuta okhuta ndiye vuto lalikulu, koma cholesterol muzakudya ndizofunikanso. Kuchepetsa mafuta okhutira pazakudya zanu kumathandizira kutsitsa cholesterol yanu yamagazi. Zakudya zomwe zili ndi mafuta okhathamira zimaphatikizira nyama, mkaka, chokoleti, zinthu zophika, ndi zakudya zokazinga kwambiri.
• Kulemera. Kunenepa kwambiri kumayambitsa matenda amtima. Komanso kumawonjezera mafuta m'thupi. Kuchepetsa thupi kumatha kutsitsa cholesterol chanu LDL (choyipa), cholesterol chonse, ndi milingo ya triglyceride. Zimakwezanso gawo lanu la HDL (labwino) la cholesterol.
• Zochita zathupi. Kusakhala wolimbikira ndi chiopsezo cha matenda amtima. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa cholesterol cha LDL (choyipa) ndikukweza ma cholesterol a HDL (abwino). Zimathandizanso kuti muchepetse kunenepa. Muyenera kuyesa kukhala otakataka kwa mphindi 30 masiku ambiri, kapena osakhala onse.
• Kusuta. Kusuta ndudu kumachepetsa cholesterol yanu ya HDL (yabwino). HDL imathandiza kuchotsa cholesterol yoipa m'mitsempha mwanu. Chifukwa chake HDL yotsika imathandizira kuti pakhale cholesterol yabwino kwambiri.

Zinthu zomwe simungathe kuzilamulira zomwe zingakhudzenso mafuta m'thupi ndi monga:

• Zaka ndi Kugonana. Amayi ndi abambo akamakula, cholesterol yawo imakwera. Asanakwane msambo, azimayi amakhala ndi cholesterol yochepa poyerekeza ndi amuna azaka zomwezo. Pambuyo pa msinkhu wakutha msambo, mafuta a cholesterol a LDL (oyipa) a cholesterol amakula.
• Chibadwa. Chibadwa chanu chimadziwiratu kuchuluka kwa cholesterol yomwe thupi lanu limapanga. Cholesterol wambiri wamagazi amatha kuyenda m'mabanja.
• Mpikisano. Mitundu ina ikhoza kukhala ndi chiopsezo chowonjezeka cha cholesterol m'mwazi. Mwachitsanzo, anthu aku Africa America amakhala ndi ma HDL komanso LDL cholesterol ambiri kuposa azungu.

Kodi ndingachepetse bwanji mafuta m'thupi?

Pali njira ziwiri zazikulu zochepetsera cholesterol yanu:

• Moyo wathanzi umasintha, zomwe zikuphatikizapo:
• Kudya wathanzi lamtima. Ndondomeko yodyera wathanzi imachepetsa kuchuluka kwa mafuta okhuta komanso osinthika omwe mumadya. Zitsanzo ndi monga Therapeutic Lifestyle Changes diet ndi DASH Eating Plan.
• Kusamalira Kunenepa. Ngati muli wonenepa kwambiri, kuchepa thupi kumatha kutsitsa cholesterol chanu LDL (choyipa).
• Zochita zathupi. Aliyense ayenera kuchita zolimbitsa thupi nthawi zonse (mphindi 30 masiku ambiri, ngati si onse).
• Kuthetsa kupsinjika. Kafukufuku wasonyeza kuti kupsinjika kwakanthawi nthawi zina kumakweza LDL cholesterol yanu ndikuchepetsa cholesterol yanu ya HDL.
• Kusiya kusuta. Kusiya kusuta kumatha kukweza cholesterol yanu ya HDL. Popeza HDL imathandiza kuchotsa mafuta a LDL m'mitsempha yanu, kukhala ndi HDL yambiri kumathandiza kutsitsa cholesterol chanu cha LDL.
• Kuchiza Mankhwala. Ngati kusintha kwa moyo paokha sikuchepetsa cholesterol yanu mokwanira, mungafunikenso kumwa mankhwala. Pali mitundu ingapo ya mankhwala a cholesterol omwe amapezeka, kuphatikiza ma statins. Mankhwalawa amagwira ntchito munjira zosiyanasiyana ndipo amatha kukhala ndi zovuta zina. Lankhulani ndi omwe amakuthandizani azaumoyo za omwe ali oyenera kwa inu. Pamene mukumwa mankhwala kuti muchepetse mafuta m'thupi, muyenera kupitiriza ndikusintha moyo wanu.

NIH: National Heart, Lung, ndi Blood Institute