Iyo yakakwirira zvakakwirira zvakadini uye iwe unogona kuideredza sei?
Nhengo inoda yega yega yega mukutengesa kwevanhu vakuru ndeye 200 mg / dL kana pasi, maererano neAmerican Heart Association. Ropa rega cholesterol kubva pa200 kusvika ku 239 mg / dL rinotaridzirwa kumusoro; Mazinga e 240 mg / dL uye pamusoro apa anoratidza kuwedzerwa kweropa muropa . Sei uchifanira kufarira? Iyo inowedzera ropa rako cholesterol, inowedzera dambudziko rako rekudzivirira chirwere chemwoyo kana kuva nekurwadziwa kwemwoyo .
Cholesterol Chii?
Cholesterol inotyisa, mafuta-soro muropa rako uye mumasero ose emuviri wako. Apo inovaka mukati memadziro emadziro emibhaira yako, inomesa uye inoshanduka ikaita mucheka. Icho chidimbu chinogona kuderedza arteri masvingo uye kuderedza kuyerera kweropa, izvo zvinogona kukonzera mabheji anogona kutungamirira kuvhara ropa , kushaya mwoyo, kana kurohwa .
Zvakanaka nekushata Cholesterol
Hezvino kushamisika: Muviri wako unoda cholesterol kuti urambe uine utano hwakanaka, uye unogona zvachose kuita zvose cholesterol inoda. Chii chinogona kukonzera dambudziko ndechekudya kwezvishoma kudarika-zvakanaka uye, pane dzimwe nguva, nhoroondo yehutano hwemhuri yako.
- Low-density lipoprotein (LDL) cholesterol : Apo yakawandisa LDL ("yakaipa") yakashata muropa rako, inogona kuvhara mishonga yako uye inokuisa pangozi yekurwadziwa kwemwoyo kana kurohwa. Zvinogadzirwa zvakasikwa nemuviri, asi zvakagamuchirwawo kubva kuvabereki vako kana kunyange vanasekuru, uye zvinogona kuita kuti iwe uite zvakawanda. Kudya chikafu chakakura mumafuta akazara, mafuta anotengesa uye cholesterol inowedzerawo mukana wako weLDL.
- High-density lipoprotein (H DL) cholesterol : Mazinga akawandisa eHDL ("akanaka") cholesterol inobvisa chikamu chakawedzerwa kubva mumishonga yako, ichidzivirira kuvaka kwayo uye ichidzivirira kudzivisa kurwisa mwoyo. Kuderera kwakadzika, zvisinei, kunogona kuwedzera mungozi yako. Iyo yakakosha nhamba yako yeHDL ndiyo yakaderedza dambudziko rako rekudzivirira chirwere chemwoyo kana kuva nekurwadziwa kwepfungwa.
- Triglycerides : Chimiro chemafuta chakaitwa mumuviri chinopararira muropa. High triglycerides inogona kukonzera njodzi yehutachiona hwemoyo, kunyanya kuvakadzi.
Kana iwe uine mararamiro asina kunaka, kudya kwakanyanya mumakhahydrates, utsi, zvakanyanyisa kana kunwa doro rakawandisa, zvinogona kukwidza kukwana kweklesterol yose, uye kunotungamirira kumusoro kweLDL uye pasi peHDL.
Risk Factors
Zvinhu zvakawanda zvinokanganisa cholesterol yako; vamwe vari pasi pekutonga kwenyu, asi vamwe vakadai sezera, hutano, uye hutano hazvisi. Zvinhu zvaunokwanisa kuzvidzora zvinosanganisira:
- Zvokudya zvako. Kunyange zvazvo mafuta akazara muzvokudya zvako ndiyo inonyanya kukosha iyo inogona kukonzera ropa rako cholesterol kuwedzera, cholesterol muzvokudya zvinokosha zvakare; kuderedza kudyidzana kwezvokudya zvinokonzera cholesterol kunogona kubatsira kuderedza ropa rako rekutsvaga yega.
- Kuremera kwako . Kana iwe uri kunyanya kuwandisa, chiitiko chako chepfungwa yemwoyo uye yakakosha yega cholesterol yakawedzerwa zvikuru. Kana iwe uchinge uora uremu unogona kuderedza LDL yako uye huwandu hwehutano hwehushuga uye hubatsire kuwedzera HDL yako uye kuderedza mararamiro ako e-triglyceride.
- Kuva mumuviri usina kushanda . Imwe njodzi inokonzerwa nechirwere chepfungwa, pamwe chete nechinokonzera kuwedzera kuwandisa, ndiko kusava nemaitiro ekuita muviri nguva dzose. Nguva dzose kuita zvekuita kunobatsira kuderedza LDL uye kukwidza HDL cholesterol. Maererano neshumo pamusoro pekutsvaga kwekudya uye kupindira kweNational Academy of Sciences, Institute of Medicine kweawa imwe yekuita basa ikozvino yakakurudzirwa kuderedza ngozi dzehutano.
Nokuti zvimwe zvinhu zvakadai sezera, zvepabonde, uye hutano zvinhu izvo zvisingagoni kuchinja, kudzora kudya kwako, kuyerwa, uye kuwanda kwekuita basa kunokosha zvikuru. Ichokwadi ndechekuti vakuru vatinowana huwandu hwemapupa ega ega inokwira.
Vakadzi vanonyanya kunetseka nezera rekare kubvira kare kusati kwapera menopause chilesterol yose yakaderera kupfuura varume vezera rimwechete; zvisinei, vakadzi vanotevera-menopausal vanowanzoona kuwedzera kwemaLDL. Iwe unogonawo kuva nemafungiro ekugadziriswa kwepamusoro yehutera ye-cholesterol kubva pakakwirira yakakura ichigona kufamba mumhuri.
Mungozi yako yekuva nechirwere chepfungwa kana kuva nekurwadziwa kwepfungwa kunobva pauwandu hwezvipingamupinyi zvaunowedzera kune kuwedzerwa ropa rekutsvaira ropa; kazhinji, iyo yakakwirira yeLDL yako yepamusoro inowedzera dambudziko rako rekushaiwa chirwere chemoyo kana kuva nekurwadziwa kwemoyo.
Kana iwe uine hutano hwepfungwa, njodzi yako inonyanya kukunda kune munhu asina chirwere chemwoyo. Kana uine chirwere cheshuga, iwe unotambura kunewo zvakare. Zvimwe zvipingamupinyi zvakakura zvinokonzera maitiro ako eZDL zvinosanganisira:
- Kusvuta fodya . Kana iwe utsi, mira; kana iwe usingasvuti, usatanga!
- High blood pressure . Kana ropa rako riine 140/90 mmHg kana rakapfuura kana kana uchitotanga kushandisa ropa remishonga, iwe uri pangozi yehutano hwepfungwa kana chirwere chemwoyo.
- Low HDL cholesterol . HDL mizinga inopfuura 40 mg / dL inowedzera ngozi yako; kunyange zvazvo HDL yakakura ye 60o mg / dL kana yakakwirira musawedzera ngozi yako yepfungwa yemwoyo kana chirwere chemwoyo.
- Nhoroondo yemhuri . Kana nhoroondo yako yemhuri inosanganisira chirwere chemwoyo muna baba vako kana munun'una musati wava nemakore makumi mashanu nemashanu kana chirwere chemwoyo muna amai kana hanzvadzi vasati vava nemakore makumi matanhatu nemashanu, njodzi yenyu inowedzera.
- Age . Varume vane makore makumi mashanu nemashanu uye vakuru uye vakadzi vane makore 55 nevanopfuura vanotarisana nemukana mukuru wekudzivirira chirwere chemwoyo kana chirwere chemwoyo kana cholesterol yavo yakakwirira.
Kunyangwe kuve kuwandisa uye / kana kusagadzikana kusina kubatanidzwa mune urongwa izvo zvikonzero zvinofanirwa kutaridzirwa nekugadziriswa.
Pane nzira dzakasiyana-siyana dzehutano hwehutano hwako hunogona kukubatsira kuti udzikise mukana wako weLDL zvakakwana kuderedza dambudziko rako rekukudzivirira chirwere chemwoyo kana kuva nekurwadziwa kwemoyo kusanganisira Kurapa Kwoupenyu Hwekuchinja (TLC) iyo chirongwa chakakosha cholesterol-kuderedza kudya chirongwa chinosanganisira basa rekuita uye kutakura masero. Vamwe varwere vangada cholesterol-kuderedza kushandiswa kwezvinodhaka mukuwedzera kune TLC.
The TLC Diet
I-TLC yezvokudya ndeyepasi-yakazara-yakakora-mafuta, yakaderera-cholesterol kudya iyo inosanganisira pasi peanomwe mazana emakori kubva mumafuta akazara uye pasi pe 200 mg wekudya cholesterol zuva rega rega. Nhamba yekoriori yakabvumira paTLC kudya kune mumwe nomumwe zvichienderana nenhamba yekoriori inodiwa kuti uremerwe uremu kana kuchengetedza uremu paunenge usingadziviri kuwedzera kuwanda.
Dzimwe nguva kuderedza mafuta akazara uye cholesterol yezvokudya hazvikwanire kuderedza LDL yako zvakakwana uye kuwedzerwa muwandu hwehutura hwe fiber hunogona kudiwa. Zvimwe zvekudya zvine mbeu yemashizha kana sterols yemiti yakadai seku cholesterol-kuderedza margarines uye saradi yakagadzirwa zvinogona kuwedzerwa kuTLC kudya kuti iwedzere kubatsira kusimbisa kubudirira kweTLC kudya.
Zvokudya zvakaderera mumafuta akazara zvinosanganisira:
- mafuta akasununguka kana imwechete yezvibereko zvemiti
- mean meats
- hove
- nyuchi dzine ganda rakabviswa
- michero
- miriwo
- soft margarine kana mvura kana mumabhati - verenga mavara kuti uwane izvo zviri pasi mumafuta akazara, pamwe chete neaya ane zvishoma kana kuti hapana mafuta
Zvokudya, zvakanyanya mucholesterol, izvo zvinofanira kuve zvishoma zvinosanganisira:
- chiropa uye zvimwe zvipenyu zvenyama
- egg yolks
- mafuta akazara mazai emisi
Sources ye-fububvu yakasanganiswa inosanganisira:
- oats
- michero yakaita samaarangi uye mapeya
- mimwe miriwo yakadai semabhursels inomera uye karoti
- peas dzakaomeswa uye nyemba
Bhuku reTLC Diet rinogona kuwanikwa risina rusununguko se .pdf kabhuku kuti uverenge paIndaneti kana kuti kudhindwa kana kunogona kurairwa mupepanhau rechinyorwa kubva kuNational Heart, Lung uye Blood Institute yeNational Institutes of Health.
Sources:
"High Blood Cholesterol," NHLBI, National Institutes of Health.
"Nhungamiro Yenyu Yokuderedza Cholesterol neMishonga Yokurarama Lifestyle Changes (TLC)," NHLBI, National Institutes of Health.