Matanho eCholesterol: Zvaunoda Kuziva

Zvemukati

• Pfupiso
• Chii chinonzi cholesterol?
• Unoyera sei cholesterol mazinga?
• Zvinorevei nhamba dzangu dzecholesterol?
• Ndinofanira kuwana kangani bvunzo yecholesterol?
• Chii chinokanganisa cholesterol yangu mazinga?
• Ndingaite sei kudzikisa cholesterol yangu?

Pfupiso

Chii chinonzi cholesterol?

Cholesterol chinhu chakafuta, chakafanana nemafuta chinowanikwa mumasero ese ari mumuviri wako. Chiropa chako chinogadzira cholesterol, uye zvakare mune zvimwe zvekudya, senge nyama uye zvigadzirwa zvemukaka. Muviri wako unoda cholesterol kuti ushande nemazvo. Asi kana uine cholesterol yakawandisa muropa rako, une njodzi yakakwira yechirwere chetsinga.

Unoyera sei cholesterol mazinga?

Kuongororwa kweropa kunodaidzwa kuti lipoprotein pani kunogona kuyera cholesterol yako mazinga. Usati wayedzwa, iwe uchafanirwa kutsanya (kwete kudya kana kunwa chero chinhu kunze kwemvura) kwema9 kusvika gumi nemaviri maawa. Muedzo unopa ruzivo nezve yako

• Yakazara cholesterol - chiyero chehuwandu hwecholesterol muropa rako. Inosanganisira zvese zvakaderera-density lipoprotein (LDL) cholesterol uye yakakwira-density lipoprotein (HDL) cholesterol.
• LDL (yakaipa) cholesterol - sosi huru yecholesterol buildup uye kuvhara mumatsinga
• HDL (yakanaka) cholesterol - HDL inobatsira kubvisa cholesterol kubva mutsinga dzako
• Kwete-HDL - iyi nhamba ndiyo cholesterol yako yese kubvisa HDL yako. Yako isiri-HDL inosanganisira LDL uye mamwe marudzi echolesterol yakadai seVLDL (yakanyanya-yakaderera-density lipoprotein).
• Triglycerides - imwe fomu yemafuta muropa rako inogona kukwidza njodzi yako yechirwere chemwoyo, kunyanya mumadzimai

Zvinorevei nhamba dzangu dzecholesterol?

Nhamba dzecholesterol dzinoyerwa mumamirigiramu padhisita (mg / dL). Heano matanho akasimba echolesterol, zvinoenderana nezera rako uye murume kana murume.

Chero ani ane makore 19 kana mudiki:

Varume vane makore makumi maviri kana kupfuura:

Vakadzi vane makore makumi maviri kana kupfuura.

Triglycerides haisi mhando yecholesterol, asi iwo ari chikamu chemapoprotein pani (iyo bvunzo inoyera cholesterol mazinga). Iyo yakajairwa triglyceride nhanho iri pazasi pe150 mg / dL. Unogona kuda kurapwa kana uine triglyceride mazinga ari pamuganhu wepamusoro (150-199 mg / dL) kana yakakwira (200 mg / dL kana zvimwe).

Ndinofanira kuwana kangani bvunzo yecholesterol?

Nguva uye kangani iwe yaunofanirwa kuwana cholesterol bvunzo zvinoenderana nezera rako, njodzi zviitiko, uye nhoroondo yemhuri. Izvo zvinowanzo kurudzirwa ndezvi:

Kune vanhu vane makore 19 kana mudiki.

• Muedzo wekutanga unofanirwa kunge uri pakati pemakore gumi nerimwe kusvika pagumi nerimwe
• Vana vanofanirwa kuita bvunzo zvakare makore ese mashanu
• Vamwe vana vanogona kuve neiyi bvunzo kutanga pazera rechipiri kana paine nhoroondo yemhuri yeakakwira ropa cholesterol, chirwere chemwoyo, kana sitiroko

Kune vanhu vane makore makumi maviri kana anopfuura.

• Vechidiki vakuru vanofanirwa kuve nemuyedzo makore ese mashanu
• Varume vane makore makumi mashanu nemashanu kusvika makumi matanhatu nemashanu uye vakadzi vane makore makumi mashanu kusvika makumi matanhatu nemashanu vanofanirwa kunge vaine gore rimwe chete kusvika kumaviri

Chii chinokanganisa cholesterol yangu mazinga?

Zvinhu zvakasiyana zvinogona kukanganisa cholesterol mazinga. Izvi ndizvo zvimwe zvinhu zvaunogona kuita kudzikisa cholesterol yako mazinga:

• Kudya. Mafuta akaguta uye cholesterol mune chikafu chaunodya chinoita kuti ropa rako remafuta cholesterol risimuke. Mafuta akaguta ndiro dambudziko guru, asi cholesterol muzvikafu zvakare ine basa. Kuderedza huwandu hwemafuta akazara mukudya kwako kunobatsira kudzikisa ropa rako remafuta akawandisa. Chikafu chine huwandu hwakawanda hwemafuta akazara hunosanganisira nyama, zvigadzirwa zvemukaka, chokoreti, zvinhu zvakabikwa, uye zvakadzama-zvakabikwa uye zvakagadzirwa chikafu.
• Kurema. Kunyanya kufuta chinhu chinokonzera chirwere chemwoyo. Iyo inowanzo kuwedzera cholesterol yako. Kurasikirwa uremu kunogona kubatsira kudzikisa yako LDL (yakaipa) cholesterol, yakazara cholesterol, uye triglyceride mazinga. Inosimudzawo yako HDL (yakanaka) cholesterol mwero.
• Chiitiko chemuviri. Kusava kuita panyama chinhu chinokonzeresa kune chirwere chemwoyo. Kugara uchirovedza muviri kunogona kubatsira kudzikisa LDL (yakaipa) cholesterol uye kusimudza HDL (yakanaka) cholesterol mwero. Izvo zvinobatsirawo iwe kuonda. Iwe unofanirwa kuyedza kuve unoshanda panyama kwemaminitsi makumi matatu pane mazhinji, kana asiri ese, mazuva.
• Kusvuta. Kusvuta fodya kunodzikisa yako HDL (yakanaka) cholesterol. HDL inobatsira kubvisa cholesterol yakaipa kubva mutsinga dzako. Saka HDL yakaderera inogona kupa kune yakakwira mwero wecholesterol yakaipa.

Zvinhu zviri kunze kwekutonga kwako izvo zvinogona zvakare kukanganisa cholesterol mazinga anosanganisira:

• Zera uye Bonde. Sezvo vakadzi nevarume vanokura, cholesterol yavo inokwira. Pamberi pezera rekuguma kuenda kumwedzi, vakadzi vane huwandu hwakaderera hwecholesterol kupfuura varume vezera rimwe chete. Mushure mezera rekuguma kuenda kumwedzi, vakadzi veLDL (yakaipa) cholesterol mwero inowanzo simuka.
• Nhaka. Majini ako anokwanisa kuona kuti muviri wako unoita cholesterol yakawanda sei. Yakakwira ropa cholesterol inogona kumhanya mumhuri.
• Race. Mamwe madzinza anogona kuve nenjodzi yakawedzera ye cholesterol muropa. Semuenzaniso, vemuAfrica maAmerican vanowanzove akakwirisa HDL uye LDL cholesterol mwero kupfuura vachena.

Ndingaite sei kudzikisa cholesterol yangu?

Pane nzira mbiri huru dzekudzikisa cholesterol yako:

• Moyo-hutano mararamiro shanduko, izvo zvinosanganisira:
• Kudya-kwemoyo kudya. Chirongwa chekudya-chine hutano-moyo chinogumira huwandu hwakazara uye mafuta ekufambisa aunodya. Mienzaniso inosanganisira iyo Therapeutic Lifestyle Shanduko chikafu uye iyo DASH Kudya Chirongwa.
• Kurera Management. Kana iwe uri kufutisa, kurasikirwa uremu kunogona kubatsira kudzikisa yako LDL (yakaipa) cholesterol.
• Chiitiko chemuviri. Wese munhu anofanirwa kuwana chiitiko chemuviri chenguva dzose (maminetsi makumi matatu pane mazhinji, kana asiri ese, mazuva).
• Kugadzirisa kushungurudzika. Kutsvagurudza kwakaratidza kuti kushushikana kusingaperi dzimwe nguva kunokwidza cholesterol yako yeLDL uye kudzikisa yako HDL cholesterol.
• Kurega kusvuta. Kurega kusvuta kunogona kukwidza yako HDL cholesterol. Sezvo HDL ichibatsira kubvisa LDL cholesterol kubva mutsinga dzako, kuva neHDL yakawanda kunogona kubatsira kudzikisa LDL cholesterol yako.
• Kurapa Zvinodhaka. Kana mararamiro achichinja ega usaderedze cholesterol yako zvakakwana, ungangodawo kutora mishonga. Kune akatiwandei emhando yemishonga yecholesterol inowanikwa, kusanganisira ma statins Mishonga inoshanda nenzira dzakasiyana uye inogona kuve nemhedzisiro. Taura nemupi wako wezvehutano nezve izvo zvakakunakira iwe. Paunenge uchitora mishonga kudzikisa cholesterol yako, unofanirwa kuenderera pamwe nehupenyu hwachinja.

NIH: National Mwoyo, Mapapu, uye Ropa Institute