Cholesterol chachikulu ndiwofala kwambiri m'maiko otukuka padziko lonse lapansi. Funso la momwe mungachotsere cholesterol ndilokondweretsa kwa aliyense yemwe ali ndi metabolic syndrome. Kuti mudziwe zomwe zimayambitsa matenda a metabolic komanso momwe zingaletsedwere, muyenera kumvetsetsa zomwe zinthuzi zimakhudza thupi la munthu.
Kukhalapo kwa cholesterol yayikulu kumabweretsa kuchepetsedwa kwa mitsempha chifukwa cha kuchuluka kwa mafuta (kuzindikira kumeneku kumatchedwa atherosulinosis). Kukhalapo kwa mapepala amafuta awa kumabweretsa chiopsezo chowonjezeka cha matenda a mtima ndi / kapena stroke. Chifukwa chake, ndikofunikira kupenda pafupipafupi kuchuluka kwa cholesterol kuti muwone kuopsa kathanzi.
Kuchulukana kwa cholesterol yokwanira kuli okwera kwambiri ku European Region of the World Health Organisation (54% pa amuna ndi akazi onse) kenako ku WHO Region of the Americaas (48% ya amuna ndi akazi onse). Ochuluka kwambiri anali ku WHO African Region ndi WHO South-East Asia Region (22.6% ya PRA ndi 29.0% ya SEAR).
Cholesterol ndi mtundu wamafuta omwe amapezeka muzakudya zina. Mwachitsanzo:
- nyama;
- zopangidwa mkaka;
- mazira.
Itha kupangidwanso popanda kudziwika m'thupi ndi chiwindi. Koma, ngakhale atakhala kuti alibe zinthu zabwino, munthu amafunabe cholesterol. Amadziwika kuti mahomoni ena amapezeka m'thupi, monga estrogen ndi testosterone, komanso ma mamolekyulu ena ofunikira omwe amapangidwa chifukwa cha cholesterol.
Vutoli si mafuta a cholesterol eniake, koma, mtundu winawake wa chinthu chomwe wapatsidwa ndi chowopsa. Ndi iye amene ali ndi vuto lakumunthu. Ngati tirikunena za momwe mungachotsere cholesterol yoyipa, ziyenera kudziwika kuti choyambirira, muyenera kuwunika zakudya zanu.
Kudya zakudya zamafuta ochepa (zamafuta ochepa) sikuti njira yothetsera nthawi yayitali, chifukwa zakudya zamafuta ochepa sizokwanira shuga, zomwe zimatha kubweretsanso mavuto ena, monga prediabetes. Komabe, kutsatira zakudya, nthawi zambiri, kumathandiza kuthana ndi vutoli.
Mavuto omwe munthu aliyense ali nawo
Kuyankhula za momwe mungachotsere cholesterol yambiri m'thupi kunyumba, muyenera kumvetsetsa momwe mungasiyanitsire pakati pa chinthu chabwino ndi choyipa cha chinthu chopatsidwa. Kupatula apo, monga tafotokozera pamwambapa, ndizosatheka kusiyiratu. Thupi laumunthu likufunabe gawo loterolo.
Pali mitundu iwiri yayikulu ya cholesterol:
- kachulukidwe kwambiri lipoprotein cholesterol (HDL);
- otsika kachulukidwe lipoprotein cholesterol (LDL).
HDL ndi mtundu wa zinthu “zabwino” zomwe zimayenda kuchokera kuma cell a thupi kupita ku chiwindi, komwe zimakonzedwa ndikuchotsedwa m'thupi.
LDL ndi mtundu "woyipa", ndizovulaza thanzi ngati ndizochulukirapo. Popeza, uwu ndi mawonekedwe omwe amayenda kuchokera ku chiwindi kudzera m'mitsempha kupita ziwalo zina ndi ziwiya. Ichi ndi cholesterol cha LDL, chomwe nthawi zambiri chimatseka mitsempha ndikuyambitsa matenda a mtima.
Pamene kuchuluka kwa cholesterol ya HDL / okwana kuli kokwanira (i.e. osakwanira HDL, LDL yochulukirapo), cholesterol yosauka imasungidwa ndikuzungulira mzimba. Uwu ndi mbiri yoyipa kwa wodwalayo ndipo akufunika kuithetsa mwachangu. Kuti mupeze kuchuluka kwa cholesterol, muyenera kugawa kuchuluka kwa lipoproteins yapamwamba kwambiri (HDL kapena "zabwino") ndi kuchuluka kwa cholesterol. Mulingo woyenera kwambiri ndi wochepera 3.5.
Wodwala ndi dokotala wake atatha kutsimikizira kuti pali zovuta ndi chizindikiro ichi, titha kuyamba kukambirana za momwe tingachotsere cholesterol yambiri mthupi kunyumba kapena mwachindunji mkati mwa chipatala.
Zowona, ndikofunikira kudziwa pano kuti ndi njira yoyenera, mutha kuthana ndi vuto lanu kunyumba.
Kodi mungathane bwanji ndi vuto?
Pali njira zingapo zotsimikiziridwa zomwe zingakuthandizeni kuthana ndi vutoli pamwambapa.
Madokotala nthawi zambiri amapereka mankhwala amodzi mwa magulu asanu ndi amodzi osiyanasiyana. Zodziwika kwambiri ndi ma statins. Amagwira ntchito yawo poletsa zomwe zimachitika mu ma enzymes, zomwe zimapangitsa kutsika kwa zinthu za m'chiwindi, zomwe, zimabweretsa kukondoweza kwa ziwonetsero za chiwindi. Zimakulitsanso chilolezo cha LDL cholesterol. Zotsatira zake zazikulu ndizovuta za minofu komanso chiwopsezo cha matenda a shuga. Ma statin osiyanasiyana amakhala ndi mitundu yosiyanasiyana ya mankhwala.
Bile acid sequestrants amachepetsa cholesterol ya LDL ndi 10-30% pochepetsa kuyamwa kwa bile acid m'matumbo. Zomwe zimapangitsa kaphatikizidwe ka bile acid kuchokera ku cholesterol, zimabweretsa kuchepa kwa cholesterol ya chiwindi komanso kuwonjezeka kwa kayendedwe ka chiwindi LDL receptors. Bile acid sequestrants imakhala yovuta kugwiritsa ntchito pamene amachepetsa kuyamwa kwa mankhwala angapo, kuonjezera triglycerides ndikupangitsa kudzimbidwa ndi zotsatira zina zoyipa.
Chiwindi chimagwira mbali yofunika kwambiri pakukhazikitsa zinthuzi m'thupi. Ndipo, poyang'ana momwe mankhwalawa amagwirira ntchito, ndizomveka kungogwiritsa ntchito njira zosiyanasiyana zoyeretsa chiwindi kuti muchepetse gawo lomwe limatchulidwa pamwambapa.
Zachidziwikire, sikuti nthawi zonse pamakhala chitsimikizo kuti njirayi izikhala yachangu.
Kodi akatswiri amati chiyani?
Kuchepetsa mtundu woyipa wa chinthu, zisanu ndi chimodzi zomwe zimadziwika zingagwiritsidwe ntchito. Kuphatikiza apo, kukwaniritsa zotsatira zomwe mumafunikira kumabwera mwachilengedwe. Anthu omwe ali ndi chiwopsezo cha mtima, monga cholesterol yayikulu kapena kuthamanga kwa magazi, ayenera kusintha miyoyo ndi kusintha kwa moyo wawo kuti akhale wathanzi.
Zakudya ndi kusintha kwa moyo wanu ziyenera kukhala maziko a dongosolo lililonse lotsitsa cholesterol. Kuphatikizidwa kwa kusintha kosavuta kotere mu zakudya ndi moyo kumathandizira kuchepetsa bwino cholesterol yayikulu m'moyo. Makamaka izi ziyenera kukwaniritsidwa ngati wodwalayo ndi wokalamba. Chifukwa chake, cholesterol yowonjezera ikhoza kuchotsedwa ngati:
- Kuchepetsa kudya zakudya zopanga asidi monga shuga, khofi, nyama yofiyira ndi zakudya zophatikizidwa.
- Pali mitundu yambiri yosungunuka. Ndikokwanira kuwonjezera 5-10 g ya mankhwala patsiku
- Chepetsani kudya kwanu kwamafuta acid. Awa ndi margarine, mafuta a canola, ndi mafuta ophika. Nthawi zambiri zimakhala ndi mafuta ochulukirapo ndipo amayenera kupewedwa. Ndikofunika kukumbukira kuti wodwala akamadya mafuta ambiri osaphatikizika, ayenera kuchepetsa kudya kwa mafuta a trans. Magulu akulu omwe ndi margarine, zakudya zophika monga ma crackers, ma cookie, ma donuts ndi mkate, komanso zakudya zomwe zimaphikidwa mu mafuta a hydrogenated.
- Muyenera kudya zakudya zambiri zomera. Ndikokwanira kuwonjezera 2 g pa mankhwala patsiku. Ichi ndi chakudya chopangidwa kuchokera ku chimanga ndi soya. Muli zitsulo.
- Chepetsani kudya kwanu kwakhuta mafuta ochulukirapo pongowonjezera nyama yotsalira ku chakudya chanu, komanso kuwonjezera mafuta abwino omwe mungapeze kuchokera ku nsomba ndi mtedza.
Muyenera kutsatira mfundo zamakomedwe azakudya zam'Medithera, chifukwa mtundu wodya uwu wapezeka kuti ndi wopindulitsa pakuchepetsa komanso kuyang'anira cholesterol. Zakudya izi zimakhala ndi nsomba zatsopano, mbewu zonse, zipatso ndi ndiwo zamasamba, mafuta ndi ma adyo.
Chithandizo cha zitsamba
Kuphatikiza pa njira yolandirira chithandizo chamankhwala, komanso kuchiritsa pogwiritsa ntchito kukonza kwa menyu, muthanso kuyeretsa chiwindi ndi zitsamba. Pali maupangiri ambiri othandiza kuchotsa cholesterol yoyipa m'thupi. Zowona, ziyenera kukumbukiridwa kuti kuchepetsa zomwe zili muzinthu mothandizidwa ndi wowerengeka, muyenera kukumbukira za zovuta zina.
Chifukwa chake, ndibwino kufunsa dokotala musanayambe. Makamaka zikafika kwa munthu wokalamba, kapena mayi woyembekezera. Tisaiwale kuti mankhwalawa sangakhale oopsa kuposa piritsi lokhazikika.
Zitsamba zotsatirazi zikuthandizani:
- Cinnamon - zotsatira za lipid, mphamvu yochepetsera yasonyezedwa m'mayesero azachipatala.
- Cayenne Kuchepetsa cholesterol ndi triglycerides kumatha kupitilizidwa ndi kumwa cayenne.
- Ginger Zawonetsedwa kuti zili ndi katundu wa antidiabetesic ndi lipid-kuchepetsa (kutsitsa cholesterol).
- Garlic. Pali umboni wosasintha kuti adyo amadya ochepa kwambiri zomwe zimayambitsa matenda amtima, kuphatikizapo kutsitsa cholesterol ya LDL.
- Turmeric (curcumin) ndi tsabola wakuda. Kuphatikiza uku ndi kothandizanso kwa odwala omwe ali ndi metabolic syndrome ndipo amatha kuchepetsa kuchuluka kwa zinthu zomwe zili pamwambazi m'magazi.
- Papaya Mlingo wosankhidwa bwino wa mankhwalawo uthandizanso kuletsa cholesterol yathunthu (TS), triglycerides (TG), otsika osalimba lipoprotein (LDL) ndikuchulukitsa kwambiri kuchuluka kwa osachulukitsa lipoprotein (HDL).
Kafukufukuyu adawonetsa kuti cholesterol yathunthu idachepetsedwa kuchokera ku 252 +/- 39 mg / dl musanalandire chithandizo kupita ku 239 +/- 37 mg / dl pambuyo pa milungu itatu yamankhwala limodzi ndi mbewu pamwambapa.
Ndi chiani china chomwe chitha kugwiritsidwa ntchito pochiza?
Thistle yamkaka - kafukufuku wina w nyama adapeza kuti silymarin amagwiranso ntchito monga proteinucol, yomwe imatsitsa cholesterol, komanso ndi phindu lowonjezera la cholesterol yabwino ya HDL.
Kutengera ndi kafukufuku waposachedwa komanso maphunziro azachipatala, zawonetsedwa kuti artichoke tsamba Tingafinye (Cynarascolymus) amagwiritsidwa ntchito kutsitsa cholesterol ya hepatoprotective.
Chida china chothandiza chomwe chingathandizenso kuyeretsa makhoma a mitsempha ndikuchepetsa zinthu zomwe zili pamwambapa ndi rhubarb waku Turkey. Asayansi amati emodin, wopangidwa kuchokera ku rhubarb waku Turkey, ali ndi mwayi wothandiza pochiza hypercholesterolemia (cholesterol yapamwamba). Makina oyambira mwina amagwirizana ndi luso lomanga ma bile acid komanso kuwonjezereka kwa mafotokozedwe a cholesterol yotsitsa ma enzymes.
Dandelion ilinso yothandiza. Zotsatira za kuyeseraku zikuwonetsa kuti chithandizo cha muzu wa dandelion ndikuwasiya bwino zimathandizira ntchito ya antioxidant michere mu ma plasma ndi ma lipid, motero, amatha kukhala ndi lipid-kutsitsa komanso antioxidant.
Komanso pamndandandawu ndi aloe vera.
Kafukufuku akuwonetsa kuti kutsekemera kwa kamwa kwa aloe vera kungakhale kothandiza pakuchepetsa shuga m'magazi odwala matenda ashuga, komanso kutsitsa lipids yamagazi mwa odwala omwe ali ndi hyperlipidemia.
Momwe mungathandizire thupi lanu?
Inde, kuti muthane ndi vuto ngati ili, munthu ayenera kusintha kwambiri moyo wake.
Kupatula kuti ayenera kudutsa mayeso onse ofunikira ndikuyesa kwathunthu ndi katswiri, ndikofunikira kutsatira pafupipafupi malangizo a dokotala.
Amakhala chifukwa chotenga mankhwala apadera, komanso njira zina zachikhalidwe.
Mndandandandawu umaphatikizapo:
- Kuchepetsa thupi. Ngati muku onenepa kwambiri, kutaya mapaundi owonjezera ndi gawo lofunikira kutsitsa cholesterol yoyipa. Pankhaniyi, muyenera kuwunika zakudya zanu.
- Sunthani zina. Kuchita zolimbitsa thupi tsiku ndi tsiku ndikofunikira pakukonzanso mtima wamtima, kukhalabe ndi thupi komanso kukhala ndi moyo wathanzi. Mutha kuyamba ndikuyenda tsiku lililonse.
- Sinthani zina zazikulu m'moyo wanu. Ndikofunikira kulingalira za zinthu zoopsa monga kupsinjika ndi kusuta, chifukwa zimatha kuwonjezera ngozi ya matenda amtima.
Kuphatikiza apo, kuyesedwa kwa mafuta m'thupi nthawi zonse kumalimbikitsidwa. Kuyesedwa kwa cholesterol pafupipafupi kumathandizira kudziwitsa wodwalayo ndi dokotala za momwe mankhwalawa akupitira patsogolo, komanso kumawalimbikitsa kutsatira moyo watsopano.
Momwe mungayeretsere ziwiya za cholesterol zolembera zikufotokozedwa mu kanema m'nkhaniyi.
