Chithandizo Chotsitsa Cholesterol

Zamkati

• Chakudya chotsitsa mafuta m'thupi
• Zochita zotsitsa cholesterol
• Zosintha m'moyo
• Mankhwala ochepetsa mafuta m'thupi
• Momwe mungakulitsire cholesterol ya HDL (chabwino)

Chithandizo chotsitsa cholesterol cha LDL (choyipa) sikuti nthawi zonse chimakhala ndi kumwa mankhwala. Nthawi zambiri chithandizo chimayamba ndikusintha kalembedwe kabwino, ndikudya moyenera ndikuchita masewera olimbitsa thupi ndikusiya ndudu, mowa ndi kupsinjika. Koma ngati kusintha konseku sikokwanira, katswiri wa zamitsempha amatha kupereka mankhwala kuti athetse cholesterol.

Cholesterol chonse sayenera kupitirira 200mg / dl ndipo omwe ali ndi cholesterol yambiri ayenera kuyesa magazi kamodzi pachaka, koma omwe sanakhalepo ndi vuto la cholesterol, kapena vuto la cholesterol m'mabanja ayenera kuyesedwa pafupifupi 5 zaka. Komabe, makolo kapena agogo akakhala ndi cholesterol yambiri, ndikofunikira kuyesedwa zaka zitatu zilizonse kuyambira zaka 20, ngakhale simunakhalepo ndi cholesterol yambiri. Dziwani kuti mafuta a cholesterol ndi ati.

Kusunga kuchuluka kwa mafuta m'magazi ndikofunikira chifukwa kukwera kwawo kumawonjezera chiopsezo cha matenda amtima ndi zochitika monga matenda amtima, mwachitsanzo, zomwe zitha kupewedwa ndi njira zina zosavuta kuzikwaniritsa.

Chakudya chotsitsa mafuta m'thupi

Njira yabwino kwambiri yothandizira kutsitsa mafuta m'thupi imakhala ndi chakudya chomwe chimayenera kukhala ndi mafuta ochepa komanso chakudya chambiri komanso fiber, ndipo chimayenera kuchepa thupi. Momwemo, BMI ili pansi pa 25 kg / m2 ndipo chiuno chake chimakhala chochepera masentimita 102 kwa amuna komanso ochepera 88 masentimita azimayi.

• Zomwe mungadye kuti muchepetse cholesterol: zipatso, ndiwo zamasamba, mbewu zonse monga oats, flaxseed ndi chia, nyama zowonda monga nsomba ndi nkhuku yopanda khungu, zopangira soya, mkaka wopanda mafuta ambiri ndi yogurt, tchizi zoyera monga ricotta tchizi ndi zitsamba zokometsera chakudya. Ayeneranso kusankhidwa pophika zakudya zophikidwa, zotenthedwa kapena mafuta ochepa omwe amawonjezedwa mukaphika.

Biringanya ndi mankhwala abwino ochepetsa mafuta m'thupi, omwe amatha kugwiritsidwa ntchito m'maphikidwe ndi timadziti kapena kapsule.

• Zomwe mungapewe kudya kuti muchepetse cholesterol: shuga, masikono okoma, maswiti ambiri, mikate, ayisikilimu, masoseji monga soseji, soseji ndi salami, nyama zamafuta monga nyama yankhumba, nyama yankhumba, tripe ndi gizzard, tchizi wachikasu monga cheddar ndi mozzarella, batala, margarine, chakudya chachisanu monga pizza ndi lasagna ndi zakudya zokazinga wamba.

Onani malangizo ochokera kwa akatswiri azakudya kuti achepetse cholesterol:

Zochita zotsitsa cholesterol

Kuchita masewera olimbitsa thupi kumathandizira kuchiza mafuta m'thupi komanso matenda amtima chifukwa amathandiza kuchepetsa thupi, kumawonjezera minofu mthupi ndikuchepetsa kupsinjika. Zochita zolimbitsa thupi, monga kuyenda kapena kupalasa njinga, ziyenera kuchitidwa tsiku lililonse kwa mphindi 30 mpaka 60. Tikulimbikitsidwanso kuti tizichita zolimbitsa thupi zolimbitsa thupi zomwe zimawonjezera mphamvu ya minofu, monga masewera olimbitsa thupi.

Ndikofunikanso kuti munthuyo azigwiritsa ntchito mwayi wawung'ono tsikulo kuti akhale wolimbikira, monga kupita kukagula kumapazi, kugwiritsa ntchito masitepe m'malo mwa chikepe ndi escalator, ndikupita kokavina. Ngati simuli ndi chizolowezi chochita masewera olimbitsa thupi, nayi maphunziro abwino oyendetsera oyamba kumene.

Zosintha m'moyo

Ndikofunikanso kusiya kusuta ndikupewa kumwa zakumwa zilizonse zakumwa zoledzeretsa, chifukwa mowa umachulukitsa triglycerides ndipo umakonda kunenepa. Kusiya kusuta kumafuna mphamvu, koma ndizotheka ndipo pali mankhwala angapo omwe angathandize pantchitoyi, monga ndudu yobiriwira ya tiyi ndikusiya ndudu imodzi sabata iliyonse, motero kuchepetsa kudalira kwa chikonga. Kugwiritsa ntchito zigamba za nikotini ndi njira inanso yosiyira kusuta yomwe ili ndi zotsatira zabwino.

Ponena za zakumwa zoledzeretsa, tikulimbikitsidwa kuti timwa kapu imodzi yokha ya vinyo wofiira tsiku lililonse, musanagone, chifukwa imakonda kugona ndipo imakhala ndi ma antioxidants omwe amakonda thupi lonse. Mowa, cachaça, caipirinha ndi zakumwa zina zoledzeretsa sizikulimbikitsidwa koma zitha kumwa pang'ono masiku apadera dokotala atatulutsidwa.

Mankhwala ochepetsa mafuta m'thupi

Kuchiza ndi mankhwala ochepetsa mafuta m'thupi kumayenera kulembedwa ndi dokotala nthawi zonse. Kuyamba kwa kugwiritsa ntchito mankhwalawa kumadalira zinthu monga msinkhu, kuthamanga kwa magazi, cholesterol wabwino ndi milingo ya triglyceride, kaya munthuyo amasuta kapena ayi, kaya ali ndi matenda ashuga komanso ngati ali ndi achibale omwe ali ndi cholesterol komanso matenda amtima.

Mankhwala ena omwe amagwiritsidwa ntchito kwambiri pochiza cholesterol ndi awa: Simvastatin, Atorvastatin, Lovastatin ndi Vytorin. Njira yothetsera vutoli imasiyanasiyana malinga ndi munthu, chifukwa zimadalira zinthu monga msinkhu komanso kuopsa kwa vuto lalikulu la cholesterol. Onani zitsanzo za mankhwala ochepetsa mafuta m'thupi.

Chachilendo pakumwa mankhwala chinali kuvomerezedwa ndi mankhwala otchedwa Praluent, omwe amapangidwa ndi jakisoni yemwe amatha kugwiritsidwa ntchito masiku 15 aliwonse kapena kamodzi pamwezi.

Momwe mungakulitsire cholesterol ya HDL (chabwino)

Kuti muwonjezere cholesterol ya HDL (chabwino), zolimbitsa thupi monga kuyenda kapena kuthamanga ziyenera kuchitika osachepera katatu pamlungu. Kuphatikiza apo, zakudya ziyenera kupangidwa, kuchepetsa kudya nyama yofiira ndi zinthu zotukuka, monga makeke, makeke odzaza ndi chokoleti, ndikuwonjezera kudya nsomba monga sardine, tuna ndi salimoni, zakudya zokhala ndi mafuta abwino monga avocado ndi mabokosi, kuphatikiza pa kuwonjezera maolivi ku saladi.

Vuto lina lofala kwa anthu omwe ali ndi cholesterol yambiri ndi mkulu wa triglycerides. Onani: Momwe mungachepetse triglycerides kuti muteteze vuto la mtima.