Malangizo 7 Ngati Mukuyamba Chithandizo cha Cholesterol Yapamwamba

Zamkati

• 1. Dziwani zoopsa zanu
• 2. Dziwani zolinga zanu
• 3. Sinthani kadyedwe kanu
• 4. Khalani achangu kwambiri
• 6. Siyani kusuta
• 7. Ganizirani za mankhwala akuchipatala
• Zolemba
• Zotsatira za asidi a asidi
• Mankhwala oletsa mafuta m'thupi
• Niacin
• Kutenga

Kodi cholesterol chokwera ndi chiyani?

Cholesterol ndi mafuta omwe amazungulira m'magazi anu. Thupi lanu limapanga cholesterol, ndipo zotsalazo mumapeza kuchokera kuzakudya zomwe mumadya.

Thupi lanu limafunikira cholesterol kuti ipange maselo athanzi ndikupanga mahomoni. Koma mukakhala ndi cholesterol yochuluka kwambiri, imasonkhana mkati mwa mitsempha yanu ndipo imatseka kutuluka kwa magazi. Kukhala ndi cholesterol chosalandiridwa kumatha kuwonjezera chiopsezo chanu chodwala matenda a mtima, matenda amtima, ndi sitiroko.

Pali mitundu iwiri ya cholesterol:

• Low-kachulukidwe lipoprotein (LDL) cholesterol ndi mtundu wopanda thanzi womwe umakhazikika mkati mwa mitsempha yanu.
• Mkulu-osalimba lipoprotein (HDL) cholesterol ndi mtundu wathanzi womwe umathandiza kuchotsa cholesterol ya LDL m'magazi anu.

Ngati LDL yanu kapena cholesterol yanu yonse ndiyokwera kwambiri, adokotala angakulimbikitseni kusintha kwa moyo ndi mankhwala kuti muwongolere. Nawa maupangiri asanu ndi awiri othandiza kubweretsa manambala anu kukhala athanzi.

1. Dziwani zoopsa zanu

Cholesterol wambiri sangakhale chiwopsezo chokha pamtima panu. Kukhala ndi chilichonse mwaziwopsezozi kumatha kukulitsa mwayi wokhala ndi vuto la mtima kapena sitiroko:

• mbiri yabanja yamatenda amtima
• kuthamanga kwa magazi
• kusuta
• kusachita masewera olimbitsa thupi
• kunenepa kwambiri
• matenda ashuga

Ngati muli ndi zina mwaziwopsezozi, lankhulani ndi dokotala wanu za njira zothanirana nazo.

2. Dziwani zolinga zanu

Funsani dokotala wanu kuchuluka kwa zomwe mukufunikira kuti muchepetse mafuta anu a LDL cholesterol ndikukweza ma cholesterol anu a HDL. Magulu otsatirawa ndi abwino:

• cholesterol yonse: yochepera 200 mg / dL
• LDL cholesterol: yochepera 100 mg / dL
• Cholesterol ya HDL: 60 mg / dL kapena kupitilira apo

Magulu anu a cholesterol akhoza kutsika pang'ono kapena kupitilira apo, kutengera zaka zanu, jenda, komanso matenda amtima.

3. Sinthani kadyedwe kanu

Kusintha pang'ono pazakudya zanu kumatha kuthandizira kuwongolera manambala anu. Pewani kapena kuchepetsa zakudya zomwe zili ndi mafuta awa:

• Mafuta okhuta. Zogulitsa zanyama zimawonjezera cholesterol cha LDL. Nyama yofiira, mkaka wamafuta onse, mazira, ndi mafuta amamasamba monga mafuta a mgwalangwa ndi kokonati onse ali ndi mafuta ambiri.
• Mafuta a Trans. Opanga amapanga mafuta opangirawa pogwiritsa ntchito mankhwala omwe amasintha mafuta amadzimadzi kukhala olimba. Zakudya zomwe zili ndi mafuta ambiri zimaphatikizapo zakudya zokazinga, zakudya zachangu, ndi zinthu zophika. Zakudya izi zilibe zakudya zokwanira, ndipo zimayamba kulemera ndikukweza LDL cholesterol yanu.

Zakudya zambiri zomwe zatchulidwazi zilinso ndi cholesterol yambiri, kuphatikiza nyama yofiira komanso mkaka wamafuta wathunthu.

Kumbali inayi, zakudya zina zimathandizira kutsitsa cholesterol cha LDL mwachindunji kapena kuletsa thupi lanu kuti lisamwe mafuta m'thupi. Zakudya izi ndi izi:

• mbewu zonse monga oats ndi balere
• mtedza ndi mbewu
• mapeyala
• nyemba
• mafuta wathanzi monga masamba a mpendadzuwa, safflower, ndi maolivi
• nsomba zamafuta monga saumoni, mackerel ndi hering'i
• soya
• zipatso monga maapulo, mapeyala, ndi zipatso
• madzi a lalanje, margarine, ndi zinthu zina zotetezedwa ndi sterols ndi stanols

4. Khalani achangu kwambiri

Kuyenda mwachangu kapena kuyenda pa njinga tsiku lililonse kumatha kukulitsa kuchuluka kwama cholesterol anu a HDL, omwe amathandizira kusesa LDL yochulukirapo m'magazi anu. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 30 masiku asanu pa sabata.

Kulemera kwambiri mozungulira gawo lanu lapakati kumatha kukulitsa LDL yanu ndikuchepetsa milingo yanu ya HDL. Kutaya 10 peresenti yokha ya thupi lanu kumathandizira kutsitsa manambala anu. Zakudya zabwino komanso kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kuti muchepetse kunenepa.

6. Siyani kusuta

Kuphatikiza pa kukulitsa chiopsezo cha khansa ndi COPD, kusuta kumatha kusokoneza kuchuluka kwama cholesterol. Anthu omwe amasuta ndudu amakhala ndi cholesterol yambiri, LDL, komanso HDL yotsika kwambiri.

Kusiya kumakhala kosavuta kunenedwa kuposa kuchita, pali njira zambiri. Ngati mwayesa njira zingapo ndipo mwalephera, funsani dokotala wanu kuti akulangizeni njira yatsopano yokuthandizani kuti musiye kusuta fodya.

7. Ganizirani za mankhwala akuchipatala

Mankhwala osankhidwa ndi mankhwala mwina ngati kusintha kwa moyo nokha sikukuthandizani kuchuluka kwama cholesterol. Lankhulani ndi dokotala wanu za zomwe mungachite bwino. Adzawona zoopsa zamatenda anu am'mimba ndi zinthu zina posankha ngati angakupatseni mankhwalawa ochepetsa mafuta m'thupi:

Zolemba

Mankhwala osokoneza bongo amathandiza kuti thupi lanu lizipanga cholesterol. Mankhwalawa amachepetsa cholesterol cha LDL ndikuwonjezera cholesterol ya HDL:

• atorvastatin (Lipitor)
• fluvastatin (Lescol XL)
• lovastatin (Altoprev)
• pitavastatin (Livalo)
• pravastatin (Pravachol)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

Zotsatira zoyipa za ma statins ndi awa:

• kupweteka kwa minofu ndi kupweteka
• kuchuluka kwa shuga m'magazi
• nseru
• kupweteka mutu
• kutsegula m'mimba
• kudzimbidwa
• kukokana m'mimba

Zotsatira za asidi a asidi

Mafuta a asidi amadzimadzi amateteza bile acid m'mimba mwanu kuti asalowe m'magazi anu. Kuti mupange zina mwazakudya zam'mimba izi, chiwindi chanu chimayenera kukoka cholesterol m'magazi anu, zomwe zimachepetsa cholesterol yanu.

Mankhwalawa ndi awa:

• cholestyramine (Prevalite)
• colesevelam (Welchol)
• chotsitsa (Colestid)

Zotsatira zoyipa za bile acid sequestrants ndizo:

• kutentha pa chifuwa
• kuphulika
• mpweya
• kudzimbidwa
• nseru
• kutsegula m'mimba

Mankhwala oletsa mafuta m'thupi

Kutenga kwa cholesterol kumalepheretsa cholesterol kuchepetsa kutsekemera kwa cholesterol m'matumbo mwanu. Pali mankhwala awiri mkalasi muno. Imodzi ndi ezetimibe (Zetia). Yina ndi ezetimibe-simvastatin, yomwe imaphatikiza choletsa kuyamwa kwa cholesterol ndi statin.

Zotsatira zoyipa za mafuta oyamwa mafuta m'thupi ndi monga:

• kupweteka m'mimba
• mpweya
• kudzimbidwa
• kupweteka kwa minofu
• kutopa
• kufooka

Niacin

Niacin ndi vitamini B yemwe angathandize kukweza cholesterol cha HDL. Mankhwala a niacin ndi Niacor ndi Niaspan. Zotsatira zoyipa za niacin ndizo:

• nkhope ndi khosi
• kuyabwa
• chizungulire
• kupweteka m'mimba
• nseru ndi kusanza
• kutsegula m'mimba
• kuwonjezeka kwa shuga m'magazi

Kutenga

Kusintha kosiyanasiyana kwa moyo kumatha kukuthandizani kuti muchepetse cholesterol. Izi zikuphatikiza kudya chakudya chopatsa thanzi, kuchita masewera olimbitsa thupi pafupipafupi, komanso kukhala ndi thanzi labwino. Ngati kusintha kumeneku sikokwanira, lankhulani ndi dokotala wanu za mankhwala omwe mungalandire omwe angakuthandizeni kuthana ndi cholesterol.