Momwe Mungachepetsere Cholesterol Yanu: Rx, Kusintha Kwamoyo, ndi Zambiri

Zamkati

• Vuto la cholesterol yambiri
• Momwe mungachepetsere cholesterol yanu
• 1. Yambirani zakudya zatsopano
• 2. Chitani masewera olimbitsa thupi
• 3. Kuchepetsa thupi
• 4. Siyani kusuta
• 5. Lankhulani ndi dokotala wanu za mankhwala ochepetsa mafuta m'thupi
• Zolemba
• Zotsatira za asidi a asidi
• Mankhwala oletsa mafuta m'thupi
• Amapanga
• Niacin
• Kutenga

Kodi cholesterol ndi chiyani?

Cholesterol ndi mafuta, okhathamira m'magazi anu. Cholesterol china chimachokera ku zakudya zomwe mumadya. Thupi lanu limapanga zotsalazo.

Cholesterol imathandiza m'njira zingapo. Thupi lanu limafunikira kupanga mahomoni ndi maselo athanzi. Komabe kukhala ndi mafuta olakwika ochulukirapo kumatha kuyambitsa mavuto azaumoyo.

Muli ndi mitundu iwiri ya cholesterol mthupi lanu:

• Low-kachulukidwe lipoprotein (LDL) ndi cholesterol chopanda thanzi chomwe chimatseka mitsempha. Mukufuna kusunga mulingo wanu pansi pa 100 mg / dL.
• Mkulu-osalimba lipoprotein (HDL) ndi mtundu wathanzi womwe umathandiza kuchotsa cholesterol cha LDL m'mitsempha yanu. Mukufuna kutsata mulingo wa 60 mg / dL kapena kupitilira apo.

Vuto la cholesterol yambiri

Mukakhala ndi cholesterol yambiri m'magazi anu, imayamba kukulira m'mitsempha yanu. Madipoziti amatchedwa zikwangwani. Amalimbitsa ndikuchepetsa mitsempha yanu, kulola magazi ochepa kuti adutse.

Nthawi zina chipika chimatha kutseguka, ndipo magazi amatuluka pamalo omwe wavulalawo. Ngati magazi omwewo amatha kulowa mumitsempha yamitsempha yamtima wanu, imatha kuletsa kuthamanga kwa magazi ndikupangitsa matenda amtima.

Chovala chamagazi chimathanso kuyenda kupita kumitsempha yamagazi yomwe imadyetsa ubongo wanu. Ngati zisokoneza magazi kupita muubongo wanu, zimatha kuyambitsa sitiroko.

Momwe mungachepetsere cholesterol yanu

Njira yoyamba yochepetsera mafuta m'thupi ndiyo kudya, kuchita masewera olimbitsa thupi, ndi kusintha kwina kwa moyo. Nawa malangizo asanu okuthandizani kuti muyambe.

1. Yambirani zakudya zatsopano

Kudya moyenera ndi gawo lofunikira pochepetsa cholesterol cha LDL ndikukweza cholesterol ya HDL. Mudzafunika kupewa mafuta odzaza ndi mafuta chifukwa amachulukitsa cholesterol cha LDL. Mutha kupeza mafuta odzaza muzakudya monga:

• nyama yofiira
• nyama zosinthidwa monga agalu otentha, bologna, ndi pepperoni
• Zakudya zamkaka zamafuta athunthu monga ayisikilimu, kirimu kirimu, ndi mkaka wonse

Mafuta a Trans amapangidwa kudzera munjira yomwe imagwiritsa ntchito hydrogen kutembenuza mafuta amadzi kukhala mafuta olimba. Opanga amakonda mafuta osinthira chifukwa amathandizira zakudya zopakidwa kuti zizikhala zatsopano kwa nthawi yayitali. Koma mafuta opatsirana sakhala abwino pamitsempha yanu.

Mafuta opanda thanziwa samangokweza LDL cholesterol, komanso amachepetsa cholesterol ya HDL. Ndiye chifukwa chake muyenera kuzipewa kwathunthu, ngati zingatheke. Mupeza ma trans mafuta mu zakudya monga:

• zakudya zokazinga
• zakudya zachangu
• katundu wophika monga ma cookies, ophwanya, ndi makeke

M'malo mwake, tengani mafuta anu kuzinthu zathanzi monounsaturated ndi polyunsaturated monga:

• nsomba zamafuta monga saumoni, tuna, trout, hering'i, ndi sardines
• azitona, canola, safflower, mpendadzuwa, ndi mafuta okumbidwa
• mapeyala
• mtedza monga mtedza ndi pecans
• mbewu
• nyemba za soya

Ngakhale mafuta ena m'zakudya zanu ndi abwino, yesetsani kuti musapitirire. Chepetsani zakudya monga batala, tchizi, nkhanu, mazira a dzira, ndi nyama zamagulu, zomwe zili ndi mafuta ambiri.

Komanso, yang'anani kuchuluka kwa shuga woyengedwa ndi ufa womwe mumadya. Khalani ndi mbewu zonse monga tirigu wathunthu, mpunga wofiirira, ndi oatmeal. Mbewu zonse zilinso ndi ulusi wambiri, womwe umathandiza kuchotsa cholesterol yochuluka mthupi lanu.

Onjezerani zakudya zanu zotsitsa mafuta ndi zipatso ndi ndiwo zamasamba zokoma, komanso mapuloteni owonda ngati nkhuku yopanda khungu, nyemba, ndi tofu.

2. Chitani masewera olimbitsa thupi

Kukhala wathanzi ndikofunikira paumoyo wanu wonse, komanso kumathandizanso kukulitsa cholesterol yanu ya HDL. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka 60 masiku ambiri sabata.

Ngati mumangiriridwa kwa nthawi, dulani zolimbitsa thupi zanu kukhala zidutswa zosavuta. Yendani kwa mphindi 10 m'mawa, mphindi 10 nthawi yopuma, ndi mphindi 10 mukafika kunyumba kuchokera kuntchito kapena kusukulu. Phatikizani maphunziro azolimba ndi zolemera, magulu olimbitsa thupi, kapena kukana kulemera kwakanthawi kawiri pamlungu.

3. Kuchepetsa thupi

Kudya bwino komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kuti muchepetse. Ngati muli onenepa kwambiri kapena onenepa kwambiri, kutayika kwa mapaundi 5 mpaka 10 kungakhale kokwanira kuti musinthe cholesterol yanu.

4. Siyani kusuta

Kusuta ndi chizolowezi choipa pazifukwa zambiri. Kuphatikiza pa kukulitsa chiopsezo chanu cha matenda a khansa ndi m'mapapo, mankhwala omwe ali mu utsi wa ndudu amawononga mitsempha yanu yamagazi ndikufulumizitsa zikwangwani zomwe zili mkati mwa mitsempha yanu.

Kusiya kusuta kungakhale kovuta kwambiri, koma pali zinthu zambiri zomwe zilipo. Lankhulani ndi dokotala wanu zamagulu othandizira kapena mapulogalamu omwe mungagwirizane nawo kuti muthandizidwe.

Muthanso kupeza chithandizo kudzera pulogalamu ya foni ngati QuitNet, yomwe imathandiza anthu kuyesera kusiya kusuta kulumikizana. Kapena, tsitsani QuitGuide kuti mudziwe zambiri pazomwe zimayambitsa ndikuwunika zomwe mumalakalaka.

5. Lankhulani ndi dokotala wanu za mankhwala ochepetsa mafuta m'thupi

Ngati kusintha kwa moyo wanu sikukuthandiza kuchepetsa mafuta m'thupi mwanu, lankhulani ndi dokotala wanu za mankhwala omwe angakuthandizeni. Ena mwa mankhwalawa amachepetsa cholesterol cha LDL, pomwe ena amachulukitsa cholesterol ya HDL. Ochepa amachita zonsezi.

Zolemba

Statins amaletsa chinthu chomwe chiwindi chanu chimagwiritsa ntchito popanga cholesterol. Zotsatira zake, chiwindi chanu chimatulutsa mafuta ambiri m'magazi anu. Zitsanzo za ma statins ndi awa:

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

Zotsatira za asidi a asidi

Mafuta a asidi amadzimadzi amamangiriza ku bile acid, zomwe zimakhudzidwa ndi chimbudzi. Chiwindi chanu chimapanga bile acid pogwiritsa ntchito cholesterol. Ma bile acid akapezeka, chiwindi chanu chimayenera kukoka mafuta owonjezera m'magazi anu kuti apange zina.

Zitsanzo za bile acid sequestrants ndizo:

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

Mankhwala oletsa mafuta m'thupi

Cholesterol absorption inhibitors amateteza matumbo anu kuti asamwe cholesterol yambiri. Ezetimibe (Zetia) ndi mankhwala m'kalasi muno. Nthawi zina Zetia amaphatikizidwa ndi statin.

Amapanga

Fibrates amakulitsa cholesterol ya HDL ndi triglycerides yotsika - mafuta amtundu wina wamagazi anu. Zitsanzo ndi izi:

• clofibrate (Atromid-S)
• fenofibrate (Tricor)
• gemfibrozil (Lopid)

Niacin

Niacin ndi vitamini B yemwe angathandize kukweza cholesterol cha HDL. Ipezeka mumtundu wa Niacor ndi Niaspan.

Kutenga

Mutha kutsitsa cholesterol yanu yoyipa - ndikukweza cholesterol yanu yabwino - ndikusintha pang'ono pang'ono pamoyo wanu. Izi zimaphatikizapo kudya chakudya chopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi. Ngati kusintha kwa moyo wanu sikokwanira, lankhulani ndi dokotala wanu za mankhwala akuchipatala.