Kafukufuku wa Epidemiological awulula ubale pakati pa cholesterol yathunthu ndi chiwopsezo cha coronary. Imakhala yamphamvu kwambiri mwa anthu omwe ali ndi matenda a mtima (CHD) kuposa anthu opanda matendawo.
Komanso kuchuluka kwambiri kwa cholesterol yoyipa kumatha kuyambitsa matenda ambiri oyipa.
Ndiye chifukwa chake, pozindikira vutoli, madokotala amalimbikitsa kuti ayambe kulandira chithandizo mwachangu. Pachifukwa ichi, mankhwala apadera amagwiritsidwa ntchito, ndipo amalimbikitsanso kuti zochitika zina zolimbitsa thupi zizisamaliridwa.
Nayi njira 10 zothandizira kuti mafuta anu a cholesterol akhale athanzi:
- Nthawi zonse muyenera kudziwa kuchuluka kwa cholesterol yanu - ndipo ngati ndi yokwera, kufunsa ana anu kuti achite izi.
- Muyenera kutsatira zakudya zomwe muli ndi zipatso, ndiwo zamasamba, ndi mbewu zonse.
- Sankhani kuchokera ku zakudya zamapuloteni osiyanasiyana, kuphatikiza nyama yokonda ndi nkhuku, nsomba, mtedza, nyemba, nandolo, ndi zinthu za soya.
- Chepetsani kudya kwanu mafuta m'thupi komanso mafuta ochulukirapo. Kudya mafuta ndikofunikira. Pazakudya, azikhala kuyambira 30% mpaka 40% ya ana azaka zapakati pa 31 mpaka 25% mpaka 35% ya ana azaka 4-18, mafuta ambiri omwe amachokera ku mafuta osapsa (monga nsomba, mtedza ndi mafuta a masamba).
Kwa ana opitilira zaka 2 ndi achinyamata:
- kuchepetsa cholesterol osakwana ma milligram 300 patsiku;
- kukhalabe ndi mafuta okwanira mpaka mafuta osakwana 10%;
- Pewani kupatsira mafuta momwe mungathere.
Skim mkaka ndi mkaka. Pewani mafuta olimba. Gwiritsani ntchito mafuta a masamba ndi mafuta ochepa.
Chepetsa kumwa zakumwa ndi zakudya ndi shuga wowonjezera. Musachotse zinthu zophika mkate zambiri momwe mungathere ndikusankha zokhwasula-khwasula, monga:
- Zipatso zatsopano.
- Masamba ochepa mafuta.
- Ziphuphu zakuwala.
- Yogurt yamafuta ochepa.
Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuwonjezera milingo ya HDL m'magazi. Ana ndi achinyamata ayenera kukhala olimbitsa thupi kwa mphindi zosachepera 60 patsiku.
Kuphatikiza pa maupangiri omwe atchulidwa pamwambapa, mutha kugwiritsa ntchito mankhwala othandizira kuti muchepetse mafuta m'thupi. Zakudya zomwe zasankhidwa bwino zimathandizira kusintha matendawa komanso kukhazikika kwa thanzi.
Zomwe muyenera kudziwa pankhani yokhudza zakudya?
Ngakhale zinthu zonse zomwe zatchulidwa pano ndizothandizidwa ndi zidziwitso zamankhwala ena, si onse omwe atsimikizira zotsatira zawo m'maphunziro amtsogolo. Mwachidule, zambiri zofufuza, ngakhale ndizolonjeza, ndizoyambira.
Kungoganiza kuti zowonjezera izi zimachotsa kufunika kwa mankhwala monga Lipitor ndi Crestor sikungakhale kopanda tanthauzo komanso kosakhulupirika. Komabe, kuphatikiza koyenera kumatha kuchepetsa kudalira kwa wodwala pamankhwala omwe atchulidwa pamwambapa ndipo mwina kuthetseratu kufunika kwa mlingo wapamwamba. Zotsatira zoyipa (kupweteka kwa minofu, kuiwala kukumbukira, ndi zina zambiri) zitha kuchepetsedwa.
Nthawi zonse muyenera kudziwitsa dokotala wanu za kugwiritsa ntchito mankhwala othandizira. Nthawi zina mankhwala ena a cholesterol amakhala ndi zinthu zomwe zimatha kulumikizana ndi mankhwala ena omwe munthu amatenga. Ngakhale zina mwa zotsatirazi ndi zakudya ndipo zitha kuphatikizidwa muzakudya popanda nkhawa zambiri, kugwiritsa ntchito ena kuyenera kukambirana ndi dokotala.
Onetsetsani kuti mwasindikiza zomwe zalembedwazo ndikuzidziwa bwino musanazigwiritse ntchito.
Ndi zowonjezera ziti zomwe mungasankhe?
Ndi zomwe wanenazo, muyenera kuganizira mwatsatanetsatane chida chilichonse. Mwachitsanzo, mapuloteni a soya amachepetsa cholesterol ya LDL (mwachitsanzo, "yoyipa"). Komabe pali zinthu zina zabwino komanso zowononga zakumwa zomanga thupi ndi zakumwa za soya. Mwambiri, chida ichi sichimangopereka kuchepetsa cholesterol yoyipa, komanso imalimbitsa mitsempha ya m'magazi, kuyeretsa ndikusintha kayendedwe ka magazi m'thupi.
Njira ina yothandizira ndi TokominSupreBio. Ndi tocotrienol (tocotrienols ndi mamembala a banja la Vitamini E) omwe amapezeka kuchokera kumafuta amafuta achilendo. Zofufuza zina zimafotokoza kuti chinthuchi chitha kuthandiza kuwongolera mafuta a chiwindi. Zina zikusonyeza kuti kuwonjezera kwa 300 mg / tsiku. zimatha kutsika kwa 15% mu LDL kupitilira miyezi 4.
Mpunga wopanda yisiti umatchuka kwambiri. Izi ndi mpunga wophika wofiira. Imakhala ndi utoto wake pakukulidwa ndi nkhungu yotchedwa "Monascuspurpureus". Chochititsa chidwi, Monascus amagwiritsidwa ntchito kutsitsa cholesterol, lovastatin kapena Mevacor. Yopangidwa mosamala yisiti yampira imaperekera mtundu wa mankhwala Lostastatin.
Zowonjezera zawonetsedwa kuti ndizothandiza pochiza iwo omwe sangathe kulekerera zachilengedwe.
Ndiyenera kuyang'ana chiyani posankha zakudya zowonjezera?
Zakudya zamadzimadzi zosungunuka zithandiza kuthana ndi cholesterol yayikulu.
Mwinanso, ambiri amadziwa zochita za chinthuchi ngati zowonjezera zomwe zimatsitsa mafuta m'thupi.
Imalimbikitsanso oyamwa.
Zimapezeka mwachilengedwe mu zakudya monga zipatso; masamba mbewu zonse; mtedza nyemba; mphodza nandolo.
Ngakhale mafayilo amatha kukhala osungunuka (osungunuka m'madzi) komanso osapumira (amakhalabe osasintha), njira yoyamba ndiyothandiza kwambiri kuchepetsa mafuta m'thupi. Ubweya wosungunuka umalepheretsa kuyambiranso kwa cholesterol m'mimba, kuti ichotse thupi.
Kudya zipatso ndi masamba ambiri ndikugwiritsa ntchito mankhwala ngati Metamucil kungakuthandizeni kukwaniritsa zotsatira zomwe mukufuna.
Akatswiri ambiri amati mutha kuchepetsa cholesterol yoyipa ndi niacin. Ili ndi gulu la Vitamini B, lomwe adaphunzira kwambiri. Imakonda kuthandizidwa kuwonjezera pamankhwala omwe amapezeka nthawi zonse (monga, Lipitor, Crestor, ndi zina) kapena mwa kufuna kwake.
Zomwe zikuwonetsedwazo zikuwonetsa kuti akapatsidwa mlingo wa 1000-2000 mg patsiku, ndizotheka kukwaniritsa kuchepetsa cholesterol yoyipa ndikuwonjezera zothandiza. Niacin, makamaka mu Mlingo wotsika, amayenera kuyang'aniridwa ngati mankhwala otsika mtengo, makamaka ofunikira pakukweza cholesterol ya HDL ndikusintha kuchuluka kwa cholesterol / HDL cholesterol.
Zachidziwikire, musanatenge izi kapena mankhwala, muyenera kupereka magazi kuti akuwunikeni. Ndipo pezani kuchuluka kwa CLP m'magazi. Ndikwabwino kusankha zowonjezera pazakudya za upangiri wa dokotala waluso.
Kodi zowonjezera zotchuka kwambiri ndiziti?
Mndandanda wazakudya zodziwika bwino zimaphatikizapo Coenzyme Q10 (CoQ10). Izi ndichifukwa CoQ10 ndiyofunikira pakuchita bwino kwa mtima. Kuchepa kwa minofu kungayambitse chiopsezo chatsopano cha matenda a mtima. Mwamwayi, izi zimatha kuchiritsidwa mosavuta komanso popanda mavuto pogwiritsa ntchito njira yosavuta ya CoQ10. Umboni wina wazachipatala umanena kuti kuthandizira ndi CoQ10 kumachepetsa kupweteka kwa minofu, nthawi zina kumagwirizanitsidwa ndi ma statins.
Nthawi zambiri amagwiritsidwa ntchito komanso protein ya Whey. Ndi puloteni yochokera ku mkaka. Udindo wake monga othandizira kutsitsa cholesterol wawonetsedwa mu maphunziro a nyama ndi anthu.
Chowonjezera chatsopano cha m'badwo ndi oat chinangwa. Gwero lalikulu la mafuta osungunuka. Mbale ya oat ndiyofunikira kwa aliyense amene akufuna kutsitsa cholesterol ndi zakudya. Zimatenga 3, 28 magalamu a ntchito ya oatmeal kuti chinangwa cha oat chikwanirike kuti mupeze izi. Ngati mumagwiritsa ntchito mapiritsi m'malo mwa ufa, ndiye kuti makapu anayi ndi okwanira pakudya tsiku lililonse.
Pantestin ndi mtundu wa vitamini B5 womwe umagwira. Muyenera kuti muzisunga mufiriji kuti mukulitse moyo wake.
Beta-sitosterol. Sterols ndi stanols ndi zinthu zomwe zimapezeka muzakudya monga mbewu, masamba, zipatso, nyemba, mtedza ndi mbewu. Zachidziwikire, nthawi zambiri zimakhalapo zochepa chakudya, chifukwa nthawi zina zimayenera kuphatikizidwa ndi zakudya zapadera.
Beta-sitosterol yawonetsedwa kuti imagwira ntchito molumikizana ndi njira zachikhalidwe zochepetsera cholesterol (mwachitsanzo, kugwiritsa ntchito mankhwala ngati Lipitor) kuti ipangitse zotsatira zowonjezera. Mu phunziroli, maphunziro amamwa 2 g (2000 mg) ya zitsulo zotchinga tsiku ndi tsiku kuphatikiza muyezo wanthawi zonse wa mankhwala.
Ndikokwanira kutenga mapiritsi anayi a chinthucho tsiku lililonse kuti mupange mtundu womwe ungakhale wothandiza pankhaniyi.
Malangizo posankha zowonjezera zakudya
Mavuto omwe amayambitsidwa ndi cholesterol yayikulu amayamba chifukwa chamitundu ingapo yasintha. Nthawi zina, zimakhala zokwanira kuyeretsa thupi, ndipo kuchuluka kwa magazi kumasintha kukhala kwabwinoko. Koma pankhaniyi, ndikofunikira kudziwa momwe mungathenso kutsuka mitsempha ya magazi, kuti musawononge thanzi lanu koposa. Mwachitsanzo, ma probiotic ndi mabakiteriya “ochezeka” omwe amakhala m'matumbo a anthu ndipo amapezekanso mu zinthu zamkaka monga yogati ndi kefir. Amathandizanso cholesterol. Mitundu ina imakhudzira cholesterol ya LDL, pomwe ina imangokulitsa cholesterol ya HDL ndipo potero imapangitsa cholesterol yonse.
Mafuta a maolivi a ExtraVirgin (EVOO) amathanso kukhala othandiza pankhaniyi. Umboni woyambirira ukusonyeza kuti kudya mafuta owonjezera a maolivi kumathandizira kuchepetsa cholesterol ya LDL.
Akatswiri amati tiyi wobiriwira weniweni wa ku Siberia, Aga, amathandizanso kuchepetsa cholesterol yoyipa, monga umboni wa chipatala umasonyezera.
Zachidziwikire, zilizonse zomwe zatchulidwazi ziyenera kuyambika mutakambirana ndi othandizira azaumoyo wanu. Komanso, ndi dokotala yemwe ayenera kuvomereza izi kapena dzina la wowonjezera.
Ndemanga za anthu
Tiyenera kudziwa kuti pali malingaliro ambiri omwe Omega-3 amathandizira kubwezeretsa dongosolo lamtima. Nthawi yomweyo, mafuta acids awa samakhudza kwambiri zizindikiro za cholesterol yoyipa.
Zotsatira zake, ndikosavuta kuganiza kuti mafuta a nsomba ndi othandiza kwambiri kwa iwo omwe akukumana ndi vuto la cholesterol yayikulu. Komabe, zopezeka zina zachipatala sizothandiza ndipo zimafotokozera kuti kudya mafuta am'madzi kumawonjezera cholesterol ya LDL.
Choyipa chachikulu, umboni watsopano wasayansi sugwirizana ndi zabwino zambiri zokhudzana ndi matenda amtima wamafuta, ngakhale kafukufuku wina akuwonetsa kuti zingakhale zothandiza kwa odwala omwe ali ndi mbiri ya matenda amtima.
Umboni wina ukusonyeza kuti kafukufuku yemwe akuwonetsa kuti mafuta a nsomba ali ndi mapindu ochepa pamtima ndiwosokonekera chifukwa zimachokera pakuwunika kwa magulu ang'onoang'ono a odwala omwe akukumana ndi zovuta zam'njira.
Komabe, kungakhale kupusa kukangana pazabwino zodya nsomba kamodzi kapena kawiri pa sabata. Ndipo zambiri zowonjezera miliri zikuwonetsa kuchuluka kwa thanzi la mtima mwa anthu omwe amadya nsomba zamadzi ozizira. Chifukwa chake, madokotala amalimbikitsa kudya nsomba, monga nsomba, kusiyana ndi kugula zowonjezera.
Koma chida ngati Evalar chili ndi malingaliro apadera. Zomwe zimapanga zimathandizira kuchepetsa cholesterol yoyipa, komanso zimathandizira ntchito ya mtima. Zowona, ziyenera kudyedwa mosamalitsa malinga ndi malangizo.
Chithandizo chilichonse chomwe chikufotokozedwa pamwambapa chikuyenera kutengedwa pokhapokha mutakambirana ndi dokotala.
Njira zochepetsera milingo ya LDL zafotokozedwa mu kanema munkhaniyi.
