Upangiri Wokhala ndi Matenda A shuga ndi Cholesterol Yapamwamba

Zamkati

• Kuchiza ndi Kusamalira Cholesterol Yambiri
• Matenda a shuga ndi cholesterol yambiri imachitika limodzi
• 1. Onetsetsani manambala anu
• 2. Tsatirani uphungu woyenera waumoyo
• 3. Mukamaliza kudya, yendani koyenda
• 4. Pumani pang'ono pang'ono sabata isanu
• 5. Nyamula zinthu zochepa zolemetsa
• 6. Konzani chakudya chopatsa thanzi
• 7. Samalani ndi thanzi lanu lonse
• Kutenga

Chidule

Kuchiza ndi Kusamalira Cholesterol Yambiri

Ngati mwapezeka kuti muli ndi matenda ashuga, mukudziwa kuti kuwongolera magazi anu ndikofunikira. Mukamayesetsa kuchepetsa magawowa, amachepetsa chiopsezo chokhala ndi matenda amtima ndi mavuto ena azaumoyo.

Kukhala ndi shuga kumakuika pachiwopsezo chachikulu chokhala ndi cholesterol yambiri. Mukamayang'ana manambala anu a shuga m'magazi, onaninso manambala anu a cholesterol.

Apa, tikufotokozera chifukwa chake zinthu ziwirizi zimawonekera limodzi, komanso momwe mungasamalire zonsezi ndi njira zomwe mungakhalire.

Matenda a shuga ndi cholesterol yambiri imachitika limodzi

Ngati muli ndi matenda ashuga komanso cholesterol, simuli nokha. American Heart Association (AHA) imanena kuti matenda ashuga nthawi zambiri amachepetsa ma cholesterol a HDL (abwino) ndikukweza ma triglycerides ndi LDL (oyipa) cholesterol. Zonsezi zimawonjezera chiopsezo cha matenda a mtima ndi sitiroko.

Monga chikumbutso:

• Mulingo wama cholesterol wa LDL osakwana 100 milligrams / deciliter (mg / dL) amawerengedwa kuti ndi abwino.
• 100-129 mg / dL ili pafupi kwenikweni.
• 130-159 mg / dL ndiyokwera m'malire.

Kuchuluka kwa mafuta m'thupi kungakhale koopsa. Cholesterol ndi mtundu wa mafuta omwe amatha kukhala mkati mwa mitsempha. Popita nthawi, zimatha kuuma kuti apange chikwangwani cholimba. Izi zimawononga mitsempha, imapangitsa kuti ikhale yolimba komanso yopapatiza komanso yoteteza magazi. Mtima uyenera kugwira ntchito molimbika kupopera magazi, ndipo chiopsezo chodwala matenda a mtima ndi sitiroko chimakwera.

Ochita kafukufuku alibe mayankho onse pano ndipo akupitilizabe kulimbana ndi matenda a shuga ndi cholesterol. Mu kafukufuku wina wofalitsidwa mu, adapeza kuti shuga wamagazi, insulini, ndi cholesterol zonse zimalumikizana mthupi, ndipo zimakhudzidwa wina ndi mnzake. Iwo samangokhala otsimikiza ndendende momwe.

Pakadali pano, chofunikira ndikuti mukudziwa kuphatikiza pakati pa ziwirizi. Ngakhale mutasunga shuga m'magazi anu, kuchuluka kwanu kwa cholesterol cha LDL kumatha kukwera. Komabe, mutha kuwongolera zonsezi ndi mankhwala komanso zizolowezi zabwino pamoyo wanu.

Cholinga chachikulu ndikuchepetsa chiopsezo cha matenda amtima ndi sitiroko. Mukatsatira malangizo asanu ndi awiriwa, mupereka thupi lanu zomwe likufunika kuti likhalebe lathanzi komanso lotakataka.

1. Onetsetsani manambala anu

Mukudziwa kale kuti ndikofunikira kuti muwone kuchuluka kwama shuga anu. Yakwana nthawi yowonera manambala anu a cholesterol, nawonso. Monga tanenera kale, cholesterol ya LDL ya 100 kapena yocheperako ndiyabwino. Tsatirani malangizo a dokotala kuti muzitha kuyang'anira shuga wambiri wamagazi.

Onetsetsani kuti muwone manambala anu ena mukamapita kukaona dokotala pachaka. Izi zikuphatikiza ma triglycerides anu ndi kuthamanga kwa magazi. Kuthamanga kwamwazi wathanzi ndi 120/80 mmHg. AHA ikuwonetsa kuti omwe ali ndi matenda a shuga amawombera kuthamanga kwa magazi ochepera 130/80 mmHg. Ma triglycerides onse ayenera kukhala ochepera 200 mg / dL.

2. Tsatirani uphungu woyenera waumoyo

Pali zosankha zodziwika bwino zomwe zimachepetsa chiopsezo cha matenda amtima. Mwina mukudziwa zonsezi, koma onetsetsani kuti mukuchita zonse zomwe mungathe kuti muwatsatire:

• Siyani kusuta kapena musayambe kusuta.
• Tengani mankhwala anu onse monga mwauzidwa.
• Pitirizani kulemera bwino, kapena kuonda ngati mukufuna kutero.

3. Mukamaliza kudya, yendani koyenda

Monga munthu wodwala matenda ashuga, mukudziwa kale kuti kuchita masewera olimbitsa thupi ndikofunikira kuti muchepetse magazi anu.

Kuchita masewera olimbitsa thupi ndikofunikanso pakusamalira cholesterol yambiri. Itha kuthandizira kukulitsa cholesterol ya HDL, yomwe imadziteteza kumatenda amtima. Nthawi zina, imathandizanso kuchepetsa cholesterol cha LDL.

Mwinanso zolimbitsa thupi zothandiza kwambiri zomwe mungachite kuti muchepetse kuchuluka kwa shuga wamagazi ndikuyenda mukadya.

Kafukufuku wocheperako ku New Zealand wofalitsidwa ku Diabetologia adati kuwonjezeka kwamashuga amwazi "kunali kochititsa chidwi" pomwe ophunzirawo amayenda atadya chakudya chamadzulo. Ophunzirawa adachepetsa kwambiri shuga wamagazi kuposa omwe amangoyenda paliponse akafuna.

Kuyenda ndibwino kwa cholesterol yambiri, inenso. Mu kafukufuku wa 2013 wofalitsidwa ku Arteriosclerosis, Thrombosis, ndi Vascular Biology, ofufuza adanenanso kuti kuyenda kumachepetsa cholesterol chambiri ndi 7%, pomwe kuthamanga kumachepetsa ndi 4.3%.

4. Pumani pang'ono pang'ono sabata isanu

Kuphatikiza pa kuyenda mutadya, ndikofunikanso kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse kasanu pamlungu.

Pakafukufuku wofufuza wa 2014 wofalitsidwa mu, ofufuza apeza kuti kuchita zolimbitsa thupi mozama kwambiri kumatha kukhala kothandiza kwambiri ngati mitundu ikuluikulu pakukweza magulu a cholesterol.

Yesetsani kuphatikiza kuyenda mwamphamvu, kupalasa njinga, kusambira, kapena tenisi momwe mumakhalira. Kukwera masitepe, kukwera njinga yanu kukagwira ntchito, kapena kusonkhana ndi mnzanu kuti muchite masewera.

Kuchita masewera olimbitsa thupi kumathandizanso kwa anthu omwe ali ndi matenda ashuga.

Kafukufuku wa 2007 wofalitsidwa kuti adathandizira kuchepetsa kuchuluka kwa HbA1c mwa omwe ali ndi matenda amtundu wa 2. Kafukufuku wina wofalitsidwa mu Shuga Care adapeza kuti kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kuzungulira kwa chiuno ndi milingo ya HbA1c.

5. Nyamula zinthu zochepa zolemetsa

Tikamakalamba, mwachibadwa timataya minofu. Izi sizabwino pa thanzi lathu lonse, kapena thanzi lathu lamtima. Mutha kukana kusinthaku powonjezera maphunziro owonjezera kulemera kwanu kwa sabata.

Ochita kafukufuku wofufuza za matenda ashuga omwe adatchulapo kale adanena kuti kukana kuphunzitsidwa, kapena kulimbitsa thupi, inali njira yothandiza kuletsa cholesterol.

Mu kafukufuku wa 2013 wofalitsidwa mu, ofufuza adapeza kuti anthu omwe anali ndi pulogalamu yokhazikika yolemetsa anali ndi HDL yothandiza kwambiri kuposa omwe sanatero.

Kuphunzitsa kunenepa kumathandizanso kwa omwe ali ndi matenda ashuga. Mu kafukufuku wa 2013 wofalitsidwa mu, ofufuza adapeza kuti kukana maphunziro kunathandiza ophunzira kupanga minofu. Zathandizanso kukhala ndi thanzi labwino komanso kuchepetsa chiopsezo cha kagayidwe kachakudya kwa omwe ali ndi matenda ashuga.

Kwa thanzi lathunthu, ndibwino kuti muphatikize kulimbana ndi masewera olimbitsa thupi. Ofufuzawo anena kuti anthu omwe amaphatikiza mitundu yonse iwiri ya masewera olimbitsa thupi amachepetsa kuchuluka kwa shuga m'magazi. Iwo omwe adachita chimodzi kapena chimzake sanatero.

6. Konzani chakudya chopatsa thanzi

Mwinanso mwasintha kale zakudya zanu kuti muchepetse shuga wanu wamagazi. Mukuwongolera kuchuluka kwa ma carbs omwe mumadya pachakudya chilichonse, kusankha zakudya zochepa pamndandanda wa glycemic, ndikudya zakudya zazing'ono pafupipafupi.

Ngati mulinso ndi cholesterol yambiri, chakudyachi chidzakuthandizanibe, ndi zosintha zochepa chabe. Pitirizani kuchepetsa mafuta osapatsa thanzi monga a nyama yofiira ndi mkaka wamafuta athunthu, ndipo sankhani mafuta owonjezera mtima ngati omwe amapezeka munyama zowonda, mtedza, nsomba, maolivi, ma avocado, ndi mbewu ya fulakesi.

Kenako ingowonjezerani fiber pazakudya zanu. Zida zosungunuka ndizofunikira kwambiri. Malinga ndi Mayo Clinic, zimathandiza kutsitsa cholesterol cha LDL.

Zitsanzo za zakudya zomwe zimakhala ndi zotsekemera zimaphatikizapo oats, chinangwa, zipatso, nyemba, mphodza, ndi veggies.

7. Samalani ndi thanzi lanu lonse

Ngakhale mutakhala osamala pakuwongolera shuga m'magazi anu komanso cholesterol yamagazi, matenda ashuga angakhudze ziwalo zina zathupi pakapita nthawi. Izi zikutanthauza kuti ndikofunikira kukhala pamwamba pazinthu zonse zaumoyo wanu popita.

• Maso anu. Mafuta onse a cholesterol komanso matenda ashuga atha kukhudza thanzi la diso lanu, chifukwa chake onetsetsani kuti mumakaonana ndi dotolo wanu wamaso chaka chilichonse kuti akupimeni.
• Mapazi ako. Matenda ashuga amatha kukhudza mitsempha ya mapazi anu, kuwapangitsa kukhala ocheperako. Onaninso mapazi anu pafupipafupi ngati ali ndi zotupa, zilonda, kapena kutupa, ndipo onetsetsani kuti mabala aliwonse amachira momwe amayenera kukhalira. Ngati satero, funsani dokotala wanu.
• Mano anu. Pali umboni wina wosonyeza kuti matenda ashuga amatha kuwonjezera chiopsezo chotenga chiseyeye. Onani dokotala wanu wamano nthawi zonse ndipo yesetsani kusamalira mosamala pakamwa.
• Chitetezo chanu cha mthupi. Tikamakalamba, chitetezo chathu cha mthupi chimachepa pang'onopang'ono. Zinthu zina monga matenda ashuga zimatha kufooketsa izi, choncho ndikofunikira kupeza katemera wanu momwe mumafunira. Chitani chimfine chaka chilichonse, funsani za katemera wa shingles mukatha zaka 60, ndikufunsani za chibayo pambuyo poti mwakwanitsa zaka 65. matenda ashuga ali ndi chiwopsezo chachikulu cha hepatitis B.

Kutenga

Matenda ashuga komanso cholesterol yambiri imatha kuchitika limodzi, koma pali njira zothetsera zovuta zonsezi. Kukhala ndi moyo wathanzi ndikuwunika kuchuluka kwa mafuta m'thupi lanu mukakhala ndi matenda ashuga ndi njira zofunika kuthana ndi zovuta zonsezi.