Kodi Kupanikizika Kumakhudza Cholesterol Yanu?

Zamkati

• Zowopsa za cholesterol chambiri
• Kupsinjika ndi kulumikizana ndi cholesterol
• Chithandizo ndi kupewa
• Kulimbana ndi nkhawa
• Chitani masewera olimbitsa thupi
• Kudya moyenera
• Mankhwala ndi zina zowonjezera mavitamini
• Tengera kwina
• Kuchiza ndi Kusamalira Cholesterol Yambiri
• Funso:
• Yankho:

Chidule

Cholesterol wambiri atha kukulitsa mwayi wamatenda amtima komanso stroko. Kupsinjika mtima kuthenso kutero. Kafukufuku wina akuwonetsa kulumikizana kotheka pakati pamavuto ndi cholesterol.

Cholesterol ndi mafuta omwe amapezeka muzakudya zina komanso opangidwa ndi thupi lanu. Zakudya za mafuta m'thupi mwawo sizodziwika bwino monga mafuta amafuta ndi mafuta amtundu wathu muzakudya zathu. Mafutawa ndi omwe amatha kupangitsa thupi kupanga cholesterol yambiri.

Pali zomwe zimatchedwa "zabwino" (HDL) ndi "zoipa" (LDL) cholesterols. Magulu anu abwino ndi awa:

• LDL cholesterol: yochepera 100 mg / dL
• HDL cholesterol: yoposa 60 mg / dL
• cholesterol yonse: yochepera 200 mg / dL

Cholesterol yoyipa ikakhala yayikulu kwambiri, imatha kukulira m'mitsempha yanu. Izi zimakhudza momwe magazi amayendera kupita kuubongo ndi mtima wanu, zomwe zingayambitse kupwetekedwa mtima kapena matenda amtima.

Zowopsa za cholesterol chambiri

Zowopsa za cholesterol chambiri ndi izi:

• mbiri yakubadwa kwa cholesterol chambiri, mavuto amtima, kapena sitiroko
• kunenepa kwambiri
• matenda ashuga
• kusuta fodya

Mutha kukhala pachiwopsezo cha cholesterol chambiri chifukwa muli ndi mbiri yabanja, kapena mutha kukhala ndi mbiri yamabanja kapena zikwapu. Khalidwe lanu limathandizanso kuti muchepetse cholesterol yanu. Kunenepa kwambiri, komwe kumadziwika kuti index of body mass (BMI) wazaka 30 kapena kupitilira apo, kumayika pachiwopsezo cha cholesterol. Matenda a shuga amathanso kuwononga mkatikati mwa mitsempha yanu ndikulola cholesterol kukula. Kusuta fodya kumatha kukhala ndi chimodzimodzi.

Ngati muli ndi zaka 20 kapena kupitilira apo, ndipo simunakhalepo ndi vuto la mtima, American Heart Association ikukulimbikitsani kuti muyesetse cholesterol yanu zaka zinayi kapena zisanu zilizonse. Ngati mudakhalapo ndi vuto la mtima, khalani ndi mbiri yamabanja yamavuto amtima, kapena muli ndi cholesterol yambiri, funsani dokotala kangati komwe muyenera kuyesa cholesterol.

Kupsinjika ndi kulumikizana ndi cholesterol

Pali umboni wotsimikizika kuti kuchuluka kwa kupsinjika kwanu kumatha kuyambitsa kuchuluka kwa cholesterol yoyipa mwanjira ina. Mwachitsanzo, kafukufuku wina adapeza kuti kupsinjika kumalumikizidwa ndikukhala ndi zakudya zopanda thanzi, kunenepa kwambiri, komanso kudya zakudya zopanda thanzi, zonsezi zomwe zimadziwika kuti zimayambitsa cholesterol. Izi zidapezeka kuti ndizowona makamaka mwa amuna.

Kafukufuku wina yemwe adayang'ana anthu opitilira 90,000 adapeza kuti omwe amadzinenera kuti ali ndi nkhawa pantchito amakhala ndi mwayi wambiri wopezeka ndi cholesterol. Izi zikhoza kukhala chifukwa thupi limatulutsa timadzi totchedwa cortisol pothetsa kupsinjika. Kuchuluka kwa cortisol kuchokera kupsinjika kwanthawi yayitali kumatha kukhala komwe kumapangitsa kuti nkhawa ipititse patsogolo cholesterol. Adrenaline amathanso kumasulidwa, ndipo mahomoni awa amatha kuyambitsa "kulimbana kapena kuthawa" poyankha kuthana ndi kupsinjika. Kuyankha kumeneku kumayambitsa triglycerides, komwe kumatha kuyambitsa cholesterol "choyipa".

Osatengera zifukwa zakuthupi zomwe kupsinjika mtima kumatha kukhudza cholesterol, maphunziro angapo akuwonetsa kulumikizana kwabwino pakati pamavuto akulu ndi cholesterol. Ngakhale pali zina zomwe zingayambitse cholesterol, zikuwoneka kuti kupsinjika mtima kungakhalenso chimodzi.

Chithandizo ndi kupewa

Kulimbana ndi nkhawa

Popeza pali kulumikizana pakati pa kupsinjika ndi cholesterol, kupewa kupsinjika kumatha kuthandizira kupewa cholesterol yambiri yomwe imayambitsa.

Kupsinjika kwakanthawi kwakanthawi kumawononga thanzi lanu komanso cholesterol yanu kuposa kupsinjika kwakanthawi kochepa. Kuchepetsa kupsinjika kwakanthawi kungathandize kupewa mavuto a cholesterol. Ngakhale simungathe kuchepetsa nkhawa zilizonse pamoyo wanu, pali zosankha zomwe zingakuthandizeni kuthana nazo.

Kulimbana ndi kupsinjika, kwanthawi yayitali kapena kwanthawi yayitali, kumakhala kovuta kwa anthu ambiri. Kulimbana ndi kupanikizika kungakhale kosavuta monga kudula maudindo ochepa kapena kuchita zambiri. Therapy ndi psychologist wophunzitsidwa imaperekanso njira zatsopano zothandizira odwala kuthana ndi kupsinjika.

Chitani masewera olimbitsa thupi

Chimodzi mwazinthu zabwino kwambiri zomwe mungachite pamavuto onse ndi cholesterol ndi kuchita masewera olimbitsa thupi pafupipafupi. American Heart Association ikulimbikitsa kuyenda kwa mphindi 30 patsiku, komanso akuwonetsanso kuti mutha kuchita masewera olimbitsa thupi pofanizira nyumba yanu!

Inde, kupita kumalo ochitira masewera olimbitsa thupi kumalimbikitsidwanso, koma osadzikakamiza kuti ukalowe mu Olimpiki usiku wonse. Yambani ndi zolinga zosavuta, ngakhale zolimbitsa thupi pang'ono, ndikuwonjezera zochitika pakapita nthawi.

Dziwani mtundu wa masewera olimbitsa thupi woyenera umunthu wanu. Ngati muli ndi chidwi chochita masewera olimbitsa thupi omwewo nthawi zonse, khalani ndi ndandanda. Ngati mumangonyong'onyeka mosavuta, zitsutseni ndi zochitika zatsopano.

Kudya moyenera

Muthanso kukhudzanso kuchuluka kwama cholesterol anu mwa kudya bwino.

Yambani pochepetsa mafuta odzaza ndi mafuta m'galimoto yanu. M'malo mwa nyama zofiira ndi nyama yodyedwa yamasana, sankhani zomanga thupi monga nkhuku ndi nsomba. Sinthanitsani mkaka wamafuta athunthu ndi mitundu yotsika kapena yopanda mafuta. Idyani mbewu zambiri ndi zipatso zatsopano, ndipo pewani chakudya chambiri (shuga ndi zakudya zoyera zopangidwa ndi ufa).

Pewani kusala pang'ono kudya ndikuwunika kusintha kosavuta. Kafukufuku wina adawonetsa kuti zakudya komanso kuchepa kwambiri kwama kalori zimakhudzana kwambiri ndi kuchuluka kwa cortisol, yomwe imakulitsa cholesterol yanu.

Mankhwala ndi zina zowonjezera mavitamini

Ngati kuchepetsa nkhawa sikunachepetse mokwanira cholesterol, pali mankhwala ndi njira zina zomwe mungayesere.

Mankhwalawa ndi mankhwalawa ndi awa:

• zikondwerero
• ndiine
• amafinya
• omega-3 mafuta acids

Kaya mukugwiritsa ntchito mankhwala omwe mumalandira kapena mankhwala ena owonjezera, nthawi zonse muzifunsa dokotala musanasinthe dongosolo lanu. Ngakhale zitakhala zachilengedwe, kusintha kwakung'ono m'ndondomeko yamankhwala kumatha kusokoneza mankhwala kapena zowonjezera zomwe mumamwa kale.

Tengera kwina

Pali kulumikizana pakati pa kupsinjika kwakukulu ndi cholesterol, chifukwa chake kuchuluka kwama cholesterol anu ndikofunikira kapena kumafunikira kutsitsa, kukhalabe ndi nkhawa zochepa kungakhale kothandiza.

Ngati kupanikizika kumakhudza thanzi lanu lonse, funsani dokotala wanu. Amatha kukulangizani za masewera olimbitsa thupi, zakudya zopatsa thanzi, komanso mankhwala ngati kuli kofunikira. Akhozanso kukutumizirani kwa othandizira kuti muphunzire njira zothanirana ndi nkhawa, zomwe zingakhale zothandiza kwambiri.

Kuchiza ndi Kusamalira Cholesterol Yambiri

Funso:

Kodi chitsanzo cha njira yothanirana ndi nkhawa ndi chiyani?

Wosadziwika wodwala

Yankho:

Pali njira zingapo zothanirana ndi nkhawa zomwe zingakuthandizeni mukapanikizika. Ndimakonda kwambiri tchuthi chachiwiri cha '10. 'Izi zimachitika nthawi yovuta kwambiri ngati mukuwona kuti mwatsala pang'ono' kutaya. 'Mukawona kuti mukukhumudwa, mungotseka maso anu ndikulingalira malo abata kwambiri mdziko lapansi lomwe mudakhalako. Kungakhale chakudya chamtendere ndi mnzanu kapena mnzanu, kapena kukumbukira kuchokera kutchuthi - kulikonse kuli bwino bola kupuma. Maso anu atatsekedwa ndipo malingaliro anu atakhazikika pamalo anu abata, pumirani pang'onopang'ono masekondi 5, sungani mpweya wanu kwakanthawi, kenako tulutsani masekondi 5 otsatira. Ntchito yosavuta iyi ithandizira munthawi yovuta.

A Timothy J. Legg, PhD, CRNPayankho amayimira malingaliro a akatswiri athu azachipatala. Zonse zomwe zili ndizachidziwikire ndipo siziyenera kuonedwa ngati upangiri wa zamankhwala.