Kodi pali kusiyana kotani pakati pa HDL ndi LDL Cholesterol?

Zamkati

• HDL motsutsana ndi cholesterol ya LDL
• Dziwani manambala anu
• Zimayambitsa mafuta ambiri
• Momwe mungathandizire cholesterol yambiri
• Mphamvu ya zakudya
• Chiwonetsero
• Malangizo popewa

Chidule

Cholesterol nthawi zambiri amapeza bum rap, koma ndikofunikira kuti thupi lanu lizigwira bwino ntchito. Thupi lanu limagwiritsa ntchito cholesterol kupanga ma hormone ndi vitamini D, ndikuthandizira kugaya. Chiwindi chanu chimapanga cholesterol chokwanira kuthana ndi ntchitozi, koma thupi lanu silimangopeza cholesterol kuchokera m'chiwindi chanu. Cholesterol imapezekanso muzakudya monga nyama, mkaka, ndi nkhuku. Ngati mumadya zakudya zambiri izi, mafuta m'thupi lanu akhoza kukhala okwera kwambiri.

HDL motsutsana ndi cholesterol ya LDL

Pali mitundu iwiri ikuluikulu ya kolesteroloni: mkulu-kachulukidwe lipoprotein (HDL) ndi otsika kachulukidwe lipoprotein (LDL). Lipoproteins amapangidwa ndi mafuta ndi mapuloteni. Cholesterol imadutsa mthupi lanu mukakhala mkati mwa lipoproteins.

HDL imadziwika kuti "cholesterol yabwino" chifukwa imatumiza mafuta m'chiwindi kuti atulutsidwe m'thupi lanu. HDL imathandiza kuchotsa mafuta m'thupi mwanu choncho sizingatheke kukathera m'mitsempha yanu.

LDL amatchedwa "cholesterol yoyipa" chifukwa imatenga cholesterol m'mitsempha yanu, komwe imatha kusonkhana m'makoma a mitsempha. Kuchuluka kwa mafuta m'mitsempha mwanu kungayambitse chikwangwani chambiri chotchedwa atherosclerosis. Izi zitha kuwonjezera ngozi yamagazi m'mitsempha yanu. Ngati magazi amatseka ndikutchinga mtsempha wamtima mumtima kapena muubongo, mutha kukhala ndi stroke kapena matenda amtima.

Kapangidwe kazitsulo kangachepetsenso magazi ndi mpweya ku ziwalo zazikulu. Kuperewera kwa okosijeni m'ziwalo zanu kapena mitsempha yanu kumatha kubweretsa matenda a impso kapena matenda am'mitsempha, kuphatikiza pamatenda am'mimba kapena sitiroko.

Dziwani manambala anu

Malinga ndi a, anthu aku America opitilira 31 peresenti ali ndi cholesterol yambiri ya LDL. Mwina simukudziwa chifukwa cholesterol yambiri siyimayambitsa zizindikilo zowonekera.

Njira yokhayo yodziwira ngati cholesterol yanu ili pamwambapa ndi kudzera mu kuyezetsa magazi komwe kumayeza cholesterol mumamiligrammu pa desilita imodzi yamagazi (mg / dL). Mukayang'ana nambala yanu ya cholesterol, mudzalandira zotsatira za:

• Cholesterol cholesterol chonse: Izi zikuphatikiza HDL yanu, LDL, ndi 20% yama triglycerides anu onse.
• Matenda a Triglycerides: Nambala iyi iyenera kukhala yochepera 150 mg / dL. Triglycerides ndimtundu wamafuta ambiri. Ngati triglycerides anu ali okwera ndipo LDL yanu ilinso yayikulu kapena HDL yanu ndiyotsika, muli pachiwopsezo chodwala atherosclerosis.
• HDL: Kukwera kwa chiwerengerochi, kumakhala bwino. Iyenera kukhala yocheperako kuposa 55 mg / dL ya akazi ndi 45 mg / dL yamwamuna.
• LDL: Kutsika kwa chiwerengerochi, kumakhala bwino. Siziyenera kupitirira 130 mg / dL ngati mulibe matenda amtima, matenda amitsempha yamagazi, kapena matenda ashuga. Siziyenera kupitirira 100 mg / dL ngati muli ndi zina mwazomwezi kapena cholesterol yonse.

Zimayambitsa mafuta ambiri

Zinthu zomwe zingayambitse cholesterol yambiri ndi:

• kunenepa kwambiri
• chakudya chokhala ndi nyama yofiira, zopangidwa ndi mkaka wamafuta athunthu, mafuta okhathamira, mafuta opatsirana, ndi zakudya zopangidwa
• chozungulira chachikulu m'chiuno (kuposa mainchesi 40 amuna kapena mainchesi 35 kwa akazi)
• kusachita masewera olimbitsa thupi nthawi zonse

Malinga ndi a, omwe amasuta amakhala ndi cholesterol ya HDL yotsika kuposa omwe samasuta. Kafukufuku akuwonetsa kuti kusiya kusuta kumatha kuwonjezera HDL. Mukasuta, lankhulani ndi dokotala wanu za mapulogalamu osuta kapena njira zina zomwe mungagwiritse ntchito kuti musiye kusuta.

Sizikudziwika ngati kupanikizika kumayambitsa cholesterol chambiri. Kupsinjika kosayang'aniridwa kumatha kubweretsa zizolowezi zomwe zitha kukulitsa LDL ndi cholesterol yonse monga kudya kwambiri mafuta, kusagwira ntchito, komanso kuchuluka kwa kusuta.

Nthawi zina, LDL yapamwamba imachokera. Vutoli limatchedwa banja hypercholesterolemia (FH). FH imayambitsidwa ndi kusintha kwa majini komwe kumakhudza kuthekera kwa chiwindi cha munthu kuchotsa cholesterol chowonjezera cha LDL. Izi zitha kubweretsa kuchuluka kwa LDL ndikuwonjezera chiwopsezo chodwala matenda amtima komanso kupwetekedwa mtima akadali aang'ono.

Momwe mungathandizire cholesterol yambiri

Pofuna kuchiza cholesterol, madokotala nthawi zambiri amalimbikitsa izi:

• kusiya kusuta
• kudya chakudya chopatsa thanzi
• kuchita masewera olimbitsa thupi pafupipafupi
• kuchepetsa nkhawa

Nthawi zina kusintha kwa moyo sikokwanira, makamaka ngati muli ndi FH. Mungafunike mankhwala amodzi kapena angapo monga:

• ma statins othandizira chiwindi chanu kuchotsa cholesterol
• Mankhwala amtundu wa bile-acid othandizira thupi lanu kugwiritsa ntchito cholesterol yowonjezera kuti apange bile
• cholesterol absorption inhibitors kuti muteteze matumbo anu ang'onoang'ono kuti asamwe mafuta m'thupi lanu ndikuwamasulira m'magazi anu
• Mankhwala ojambulidwa omwe amachititsa kuti chiwindi chanu chizitenga cholesterol yambiri ya LDL

Mankhwala ndi zowonjezera kuti muchepetse milingo ya triglyceride itha kugwiritsidwanso ntchito monga niacin (Niacor), omega-3 fatty acids, ndi fibrate.

Mphamvu ya zakudya

American Heart Association ikulimbikitsa kudya zakudya izi kuti zithandizire kuchepetsa cholesterol komanso kuonjezera HDL:

• zipatso ndi ndiwo zamasamba zosiyanasiyana
• mbewu zonse
• nkhuku zopanda khungu, nyama yopanda nkhumba, ndi nyama yofiira
• nsomba zophika kapena zokazinga monga saumoni, tuna, kapena sardini
• mbewu zopanda mchere, mtedza, ndi nyemba
• masamba kapena mafuta azitona

Zakudya izi zitha kuwonjezera cholesterol ya LDL ndipo ziyenera kupewedwa kapena kudyedwa kawirikawiri:

• nyama yofiira yosadulidwa
• zakudya zokazinga
• zinthu zophika zopangidwa ndi mafuta osunthika kapena mafuta okhutira
• mkaka wamafuta wathunthu
• zakudya zokhala ndi mafuta a hydrogenated
• mafuta otentha

Chiwonetsero

Cholesterol yolemera ingakhale yokhudza.Koma nthawi zambiri limakhala chenjezo. Kupezeka kuti muli ndi cholesterol yambiri sikutanthauza kuti mudzadwala matenda a mtima kapena kudwala sitiroko, komabe muyenera kuganizirabe mozama.

Ngati muli ndi cholesterol chambiri ndikuchitapo kanthu kuti muchepetse, chiwopsezo cha matenda amtima ndi sitiroko chimachepa kwambiri. Njira zomwe zimathandizira kuchepetsa cholesterol zimathandizanso thanzi lanu lonse.

Malangizo popewa

Simunali achichepere kwambiri kuti mungayambe kuganiza zopewa cholesterol yambiri. Kudya chakudya chopatsa thanzi ndi gawo loyamba lofunikira. Nazi kusintha komwe mungapange lero:

• Sinthani pasitala wachikhalidwe ndi pasitala wathunthu wa tirigu, ndi mpunga woyera ndi mpunga wofiirira.
• Valani masaladi ndi maolivi ndikuthira kwa mandimu m'malo mopaka saladi wambiri.
• Idyani nsomba zambiri. Ganizirani zopangira nsomba ziwiri pasabata.
• Sinthanitsani msuzi wa soda kapena zipatso ndi madzi a seltzer kapena madzi osalala omwe ali ndi magawo azipatso zatsopano.
• Phikani nyama ndi nkhuku mmalo mokazinga nyama.
• Gwiritsani ntchito yogati yamafuta ochepa m'malo mwa kirimu wowawasa. Yogurt yachi Greek imakhalanso ndi kukoma komweko.
• Sankhani mbewu zambewu m'malo mwa mitundu yodzaza shuga. Yesani kuwapaka ndi sinamoni m'malo mwa shuga.