Izifundo ze-Epidemiological ziveze ubudlelwano phakathi kwenani eliphelele le-cholesterol nengozi ye-coronary. Inamandla kakhulu kubantu abanesifo senhliziyo i-coronary inhliziyo (CHD) ukwedlula kubantu ngaphandle kokubonakaliswa kwesifo esinjalo.
Futhi, amazinga aphezulu e-cholesterol emibi angadala izifo eziningi ezimbi.
Kungakho, lapho behlonza le nkinga, odokotela batusa ukuqala ukwelashwa ngokushesha. Ngale njongo, kusetshenziswa izidakamizwa ezikhethekile, futhi baphinde bancome ukuthi imisebenzi ethile yomzimba ibhekwe.
Nazi izindlela eziyi-10 zokugcina amazinga akho e-cholesterol enempilo:
- Kufanele njalo wazi owakho amazinga we-cholesterol - futhi uma ephezulu, cela izingane zakho ukwenza lokhu kuhlaziya.
- Udinga ukulandela ukudla okugcwele izithelo, imifino, nokusanhlamvu okuphelele.
- Khetha ezinhlobonhlobo zokudla kwamaprotheni, kufaka phakathi inyama engenamafutha nenkukhu, inhlanzi, amantongomane, ubhontshisi, uphizi nemikhiqizo yesosi.
- Khawulela umthamo wakho we-cholesterol kanye namafutha we-trans. Kunconywa ukudla ngokweqile. Esikhathini ekudleni, kufanele kusuka ku-30% kuya ku-40% wezingane ezineminyaka engu-1-3 no-25% kuya ku-35% wezingane ezineminyaka engama-4-18, ngamafutha amaningi avela emithonjeni yamafutha angenazo izinto (njengezinhlanzi, amantongomane kanye uwoyela wemifino).
Okwezingane ezineminyaka engaphezu kwengu-2 nakwentsha:
- khawulela i-cholesterol ngaphansi kwama-milligram angama-300 ngosuku;
- gcina amafutha agcwele ngaphansi kwama-10% kilojoule;
- Gwema ama-trans amafutha amaningi ngangokunokwenzeka.
Ubisi olusutha kanye nemikhiqizo yobisi. Gwema amafutha alukhuni. Sebenzisa i-oyela yemifino kanye ne-margarine ephansi.
Khawula ukusetshenziswa kweziphuzo nokudla ngoshukela ongeziwe. Khipha imikhiqizo yokubhaka ngangokunokwenzeka bese ukhetha ukudla okulula okunempilo, okufana:
- Izithelo ezintsha.
- Imifino enamafutha amancane.
- Ama-popcorn akhanyayo.
- I-yogurt enamafutha amancane.
Ukuzivocavoca njalo kusiza ukukhuphula amazinga e-HDL egazini. Izingane nentsha kumele ibe namandla ngokomzimba okungenani imizuzu engama-60 ngosuku.
Ngaphezu kwamathiphu abhalwe ngaphezulu, ungasebenzisa izithasiselo zokudla ukwehlisa i-cholesterol. Ukungezelwa kokokudla okwakhelwe kahle kuzosiza ukuguqulela izinkomba kuzinze futhi kuzinze isimo sempilo.
Odinga ukukwazi ngama-supplements wokudla?
Yize zonke izinto ezibhalwe lapha zisekelwa idatha ethile yezemitholampilo, hhayi bonke abaqinisekisile imiphumela yabo ezifundweni ezilandela. Ngamafuphi, eminye imininingwane yocwaningo, yize ithembisayo, iyizandulelo.
Ukucabanga ukuthi lezi zengezo ziqeda isidingo semithi efana neLipitor neCrestor kuzobe kungokokuziphatha futhi kungathembeki. Kodwa-ke, ukuhlanganiswa okulungile kunganciphisa ukuxhomekeka kwesiguli emithini ekhonjiswe ngenhla futhi kungaqeda isidingo somthamo ophakeme. Imiphumela emibi ehambisanayo (ubuhlungu bemisipha, ukulahleka kwenkumbulo, njll.) Nayo ingancishiswa.
Kufanele njalo wazise udokotela wakho ngokusetshenziswa kwezithasiselo. Kwesinye isikhathi i-cholesterol supplement iqukethe izakhi zamakhemikhali ezisebenzayo ezingasebenzisana neminye imithi umuntu ayithatha. Yize okunye kokulandelayo kuyizinto zokudla futhi kungangezwa ekudleni ngaphandle kokukhathazeka kakhulu, ukusetshenziswa kwabanye kufanele kuxoxwe nodokotela wakho.
Qiniseka ukuthi uphrinta isichasiselo futhi uzijwayeze naso ngaphambi kokusebenzisa.
Yikuphi ukwengezelwa ukukhetha?
Ngokushilo, udinga ukucubungula ngokuningiliziwe ithuluzi ngalinye. Isibonelo, amaprotheni e-soy adambisa i-cholesterol ye-LDL (ie, "kubi"). Kodwa-ke, kunezinye izinzuzo nezingozi zokudla okudla amaprotheni neziphuzo ze-soya. Ngokuvamile, leli thuluzi alinikezi kuphela ukuncishiswa kwe-cholesterol embi, kodwa futhi liqinisa imithambo yegazi, liwahlanze futhi lijolise nokujikeleza kwegazi emzimbeni.
Elinye ikhambi elisebenzayo iTokominSupreBio. I-tocotrienol (tocotrienols amalungu omndeni kaVitamin E) atholakala emafutheni esundu. Eminye imininingwane yocwaningo iphakamisa ukuthi le nto ingasiza ukulawula ukukhiqizwa kwe-cholesterol yesibindi. Eminye imininingwane iphakamisa ukuthi ukungezwa kwama-300 mg / ngosuku. kungahle kwehle ngo-15% kwe-LDL ezinyangeni ezi-4.
Ilayisi yemvubelo ebomvu nayo ithandwa kakhulu. Lokhu kuhlosiwe okubomvu okubilisiwe kwelayisi. Ithola umbala wayo ngokutshalwa isikhunta esibizwa nge- "Monascuspurpureus". Kuyathakazelisa ukuthi iMonascus isetshenziselwa ukwehlisa i-cholesterol, i-lovastatin noma i-Mevacor. Kucutshungulwe kahle irayisi ebilisiwe irayisi empeleni kunikeza umthamo omncane wemvelo weLostastatin.
Izithasiselo zikhonjiswe ukuthi zisebenza kahle ekwelapheni labo abangakwazi ukubekezelela ama-statist wendabuko.
Yini okufanele ngiyibheke lapho ngikhetha isengezo sokudla?
I-fiber yokudla yesoluble izosiza ukunqoba i-cholesterol ephezulu.
Ngokunokwenzeka, abaningi bajwayela isenzo salesi sakhi njengesengezo esisehlisa i-cholesterol.
Kuqinisa nabancelayo.
Kutholakala ngokwemvelo ekudleni okufana nezithelo; imifino okusanhlamvu okuphelele; amantongomane ubhontshisi; insimbi uphizi.
Yize i-fiber ingaba zombili i-soluble (inyibilikiswe emanzini) futhi ingancibilikisi (ihlala ingeneme), inketho yokuqala isebenza ngempumelelo ekwehliseni i-cholesterol. I-soluble fiber ivimbela ukubuyiselwa kwe-cholesterol esimisweni sokugaya ukudla, ukuyikhipha emzimbeni.
Ukudla inani elikhulu lezithelo nemifino nokusebenzisa ikhambi njengeMetamucil kuzosiza ukufeza umphumela oyifunayo.
Ochwepheshe abaningi bathi ungangehlisa i-cholesterol embi nge-niacin. Leli yiqembu le-Vitamin B, elifundwe kabanzi. Ngokuvamile kuthathwa ngaphezu kwemithi ejwayelekile ye-statin (isb., I-Lipitor, iCrestor, njll.) Noma ngokubona kwayo.
Imininingwane ikhombisa ukuthi uma ichazwe kumthamo we-1000-2000 mg ngosuku, kungenzeka ukufezekisa ukwehliswa kwe-cholesterol eyingozi bese kukhuphula izinkomba ezinosizo. INiacin, ikakhulukazi kwimithamo ephansi, ifanelwe ukunakwa njengethuluzi elingabizi, elusizo kakhulu ekuphakamiseni i-cholesterol ye-HDL kanye nokuguqula isilinganiso se-cholesterol esezingeni le-HDL.
Vele, ngaphambi kokuthatha lokhu noma lelo khambi, udinga ukunikela ngegazi ukuze lihlaziywe. Futhi thola izinga le-CLP esegazini. Kungcono ukukhetha isengezo sokudliwayo ngezeluleko zikadokotela onolwazi.
Iziphi izithasiselo ezidumile?
Uhlu lwezithasiselo ezithandwa kakhulu lubandakanya i-Coenzyme Q10 (CoQ10). Lokhu kungenxa yokuthi i-CoQ10 ibalulekile ekusebenzeni kwenhliziyo efanelekile. Ukuntuleka kokusebenza kwemisipha kungaholela ezingcupheni ezintsha zesifo senhliziyo. Ngenhlanhla, lokhu kungelashwa kalula futhi ngaphandle kwemiphumela emibi usebenzisa isengezo se-CoQ10 elula. Abanye ubufakazi bemitholampilo bukhombisa ukuthi ukwengeza ne-CoQ10 kunganciphisa ubuhlungu bemisipha, kwesinye isikhathi obuhambisana nama-statins.
Ngokuvamile esetshenziswa kanye ne-protein whey. Iprotheni ethathwe emikhiqizweni yobisi. Indima yayo njengommeli okwehlisa i-cholesterol ikhonjisiwe ezifundweni zezilwane nezabantu.
Isengezo sesizukulwane esisha i-oat bran. Umthombo omkhulu we-fiber soluble. I-Oat bran iyisidingo kunoma ngubani ofuna ukwehlisa i-cholesterol ngokudla. Kuzothatha ama-3, 28 amagremu we-oatmeal ukuthola i-oat bran edingekayo ukuthola le miphumela. Uma usebenzisa amaphilisi esikhundleni sikafulawa, khona-ke amaphilisi ama-4 anele ukusetshenziswa nsuku zonke.
I-Pantestin ifomu elisebenzayo le-biology ngokusebenza kwe-B5. Udinga ukuyigcina esiqandisini ukuze wandise impilo yayo yeshalofu.
I-Beta-sitosterol. Ama-Sterols kanye nezitina yizinto ezitholakala ekudleni okufana okusanhlamvu okuthile, imifino, izithelo, izindle, amantongomane nembewu. Kuyiqiniso, zivame ukubakhona ngamanani amancane ekudleni, ngakho-ke kwesinye isikhathi zidinga ukulekelelwa ngezithasiselo ezikhethekile zokudla.
I-Beta-sitosterol ikhonjiswe ukuthi isebenza ngokubambisana nezindlela zendabuko zokunciphisa i-cholesterol (ngokwesibonelo, ukusebenzisa izidakamizwa ezinjengeLipitor) ukuvuselela imiphumela yokungezelela. Ocwaningweni, izifundo zazidla ama-2 g (2000 mg) we-sterols yezitshalo nsuku zonke ngokungeziwe kunhlobo ejwayelekile yezidakamizwa.
Kwanele ukuthatha amakhompiyutha ama-4 wezinto nsuku zonke ukukopisha umthamo ongaba wusizo kulolu cwaningo.
Amathiphu wokukhetha izithasiselo zokudla
Izinkinga ezihambisana ne-cholesterol ephezulu zingaqala ngenxa yezinguquko eziningi ezingezinhle empilweni yabantu. Kwesinye isikhathi, kwanele ukuhlanza umzimba, futhi izibalo zegazi zizoshintsha zibe ngcono. Kepha kulokhu, kubalulekile ukwazi ukuthi ungahlanza imithambo yegazi yakho kanjani, bese ungalimazi impilo yakho ngokwengeziwe. Isibonelo, ama-probiotic angamagciwane “anobungane” ahlala emathunjini omuntu futhi atholakala nasemikhiqizweni yobisi enjenge yoghurt ne-kefir. Banomphumela omuhle ku-cholesterol. Ezinye izinhlobo zithinta ngqo i-cholesterol ye-LDL, kanti ezinye zandisa i-cholesterol ye-HDL bese ngokwenza kanjalo zithuthukisa i-cholesterol ephelele.
Amafutha omnqumo we-ExtraVirgin (i-EVOO) nawo angaba usizo olukhulu kulokhu. Ubufakazi obandulelayo bukhombisa ukuthi ukusebenzisa owoyela owengeziwe wamafutha omnqumo kungasiza ukwehlisa i-cholesterol ye-LDL.
Ochwepheshe bathi itiye eliluhlaza laseSiberia langempela, i-Aga, nalo liyasiza ekwehliseni i-cholesterol emibi, njengoba ubufakazi bemtholampilo buveza.
Impela, noma imaphi amakhambi ashiwo ngenhla kufanele aqalwe kuphela ngemuva kokubonisana kwangaphambili nomhlinzeki wakho wezokunakekelwa kwempilo. Futhi, ngudokotela okufanele ancome lokhu noma lelo gama lesengezo.
Ukubuyekezwa kwabantu
Kumele kwaziwe ukuthi kunokubuyekezwa okuningi i-Omega-3 efaka isandla ekubuyiselweni kohlelo lwethambo nenhliziyo. Ngasikhathi sinye, la ma-acid amaningi awazithinti kabi izinkomba ze-cholesterol embi.
Ngenxa yalokhu, kulula ukuphetha ngokuthi uwoyela wezinhlanzi ulusizo kakhulu kulabo ababhekene nenkinga ye-cholesterol ephezulu. Kodwa-ke, okunye okutholakele emtholampilo akuhambelani futhi kusikisela ukuthi ukuphuza uwoyela wezinhlanzi empeleni kukhulisa i-cholesterol ye-LDL.
Okubi kakhulu, ubufakazi obusha besayensi abusisekeli iningi lezinzuzo ezihambisana nesifo senhliziyo namafutha enhlanzi, yize isifundo esisodwa siveza ukuthi kungahle kube wusizo ezigulini ezinomlando wesifo senhliziyo.
Obunye ubufakazi buveza ukuthi izifundo ezibonisa ukuthi uwoyela wezinhlanzi unezinzuzo ezimbalwa zesistimu yenhliziyo ayiphutha ngoba zisuselwa ekuhlaziyeni kwamaqembu amancane eziguli ezibhekene nezinkinga zendlela.
Kodwa-ke, kungaba ubuwula ukuphikisana ngezinzuzo zokudla izinhlanzi kanye noma kabili ngesonto. Futhi imininingwane yokuqashelwa kwezifo ikhombisa ukwanda kwempilo yenhliziyo kubantu abadla njalo izinhlanzi ezinamanzi abandayo. Ngakho-ke, odokotela batusa ukuthi kudliwe izinhlanzi, ezifana nesalimoni, kunokuthenga izithasiselo.
Kepha ithuluzi elinjenge-Evalar linokubuyekezwa okuhle ngokuhlukile. Izakhi zalo zinomphumela omuhle ekwehliseni i-cholesterol eyingozi, futhi futhi zisekela umsebenzi wohlelo lwethambo lenhliziyo. Kuliqiniso, kufanele kudliwe ngokuqinile ngokwemiyalo.
Noma yisiphi isithako esisebenzayo esichazwe ngenhla kufanele sithathwe kuphela ngemuva kokubonisana nodokotela wakho kwangaphambili.
Izindlela zokunciphisa amazinga we-LDL zichazwe kuvidiyo kule ndatshana.
