Kusunga cholesterol yathanzi ndikofunikira paumoyo wamtima komanso thanzi lonse. Kuchuluka kwa cholesterol kungayambitse matenda osiyanasiyana, kuphatikizapo matenda a mtima ndi sitiroko. Ngakhale mankhwala amatha kuperekedwa kuti athetse cholesterol, kusintha kosavuta kwa moyo kungathandizenso kuchepetsa cholesterol mwachibadwa. Kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse, kuthana ndi kupsinjika, kugona mokwanira, komanso kulowa muzakudya zopatsa thanzi ndizo njira zofunika kwambiri kuti mukhale ndi thanzi la cholesterol. Mwa kupanga zosintha zazing'onozi pazochitika zanu za tsiku ndi tsiku, mutha kusintha thanzi la mtima wanu ndikusunga moyo wanu wonse.
Cholesterol ndi phula, mafuta omwe amapezeka mwachilengedwe m'maselo aliwonse amthupi lathu. Ndikofunikira kwambiri popanga mahomoni, vitamini D, ndi zinthu zomwe zimathandizira kugaya chakudya. Ngakhale cholesterol ndiyofunikira kuti matupi athu azigwira ntchito moyenera, kuchuluka kwa cholesterol kumatha kuwononga thanzi lathu.
Matupi athu amatulutsa kolesterolo m’chiŵindi ndi m’matumbo, ndipo timadyanso mafuta m’thupi kudzera m’zakudya zina, monga nyama, nkhuku, ndi mkaka wamafuta ambiri. Pali mitundu iwiri ya kolesterolini: high-density lipoprotein (HDL) cholesterol, yomwe nthawi zambiri imatchedwa "zabwino" cholesterol, ndi low-density lipoprotein (LDL) cholesterol, yomwe nthawi zambiri imatchedwa cholesterol "yoyipa".
Cholesterol ya HDL imawonedwa ngati "yabwino" chifukwa imathandizira kuchotsa cholesterol yochulukirapo ya LDL m'magazi ndikuibweza ku chiwindi, komwe imatha kuthyoledwa ndikuchotsedwa m'thupi. Komano, cholesterol ya LDL imatha kuchulukira m’mitsempha, kupanga zomangira, kutsekereza mitsempha ndi kuchepetsa kutuluka kwa magazi. Izi zimawonjezera chiopsezo cha matenda a mtima, sitiroko, ndi mavuto ena amtima.
Kuchuluka kwa cholesterol m'magazi ndizomwe zimayambitsa matenda amtima, zomwe zimayambitsa kufa padziko lonse lapansi. Zinthu zambiri zingayambitse cholesterol yambiri, kuphatikizapo kudya zakudya zopanda thanzi, kusachita masewera olimbitsa thupi, kusuta fodya, kunenepa kwambiri, ndi matenda ena, monga matenda a shuga ndi hypothyroidism.
Kuti mudziwe kuchuluka kwa cholesterol yanu, kuyezetsa magazi kotchedwa lipid profile kapena lipid panel kumachitika nthawi zambiri. Mayesowa amayesa kuchuluka kwa mafuta m'thupi lanu, LDL cholesterol, HDL cholesterol, ndi triglycerides (mtundu wina wamafuta m'magazi anu).
Pali mitundu iwiri ikuluikulu ya cholesterol: LDL ndi HDL
LDL cholesterol: LDL cholesterol imayimira low-density lipoprotein ndipo imadziwika kuti cholesterol "yoyipa". Izi zili choncho chifukwa zingayambitse kupangika kwa plaque, kuphatikiza mafuta, cholesterol ndi calcium zomwe zimatha kutseka mitsempha ndi kulepheretsa kutuluka kwa magazi. Magazi akatsekeka, mungakhale ndi vuto la mtima kapena sitiroko.
HDL cholesterol: HDL cholesterol imayimira high-density lipoprotein. Imatchedwa cholesterol "yabwino" chifukwa HDL imateteza mtima. Ntchito ya HDL ndiyo kunyamula gawo lina la LDL cholesterol kuchokera kumtima kupita ku chiwindi, kumene limatha kuchotsedwa m’thupi.
1. Zinthu za zakudya
Zakudya zathu zimagwira ntchito yofunika kwambiri pozindikira kuchuluka kwa cholesterol. Zakudya zokhala ndi mafuta odzaza ndi mafuta ochulukirapo zimatha kuyambitsa kuchuluka kwa cholesterol yotsika kachulukidwe ya lipoprotein (LDL), yomwe nthawi zambiri imatchedwa cholesterol "yoyipa". Kudya nyama yofiira yochuluka kwambiri, mkaka wamafuta ambiri, zakudya zokazinga, zokhwasula-khwasula, ndi makeke kungayambitse kuchulukitsitsa kwa cholesterol ya LDL, imene ingatseke mitsempha ndi kulepheretsa kuyenda kwa mwazi.
2. Moyo wongokhala
Kusachita masewera olimbitsa thupi ndi chinthu chinanso chofunikira kwambiri pakukula kwa cholesterol. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuonjezera high-density lipoprotein (HDL) cholesterol, yomwe nthawi zambiri imatchedwa cholesterol "yabwino", yomwe imakhala ndi gawo lofunika kwambiri ponyamula mafuta ochulukirapo kuchokera m'magazi kupita ku chiwindi kuti apangidwe. Popanda kuchita masewera olimbitsa thupi mokwanira, kulinganiza pakati pa LDL ndi HDL cholesterol kumatha kusokonezedwa, kupangitsa kuti mafuta a kolesterolini azikwera.
3. Kunenepa kwambiri komanso kunenepa kwambiri
Kunenepa kwambiri kapena kunenepa kwambiri kumagwirizana kwambiri ndi kuchuluka kwa cholesterol. Kunenepa kwambiri, makamaka kuzungulira pamimba, kumawonjezera cholesterol ya LDL ndi triglyceride ndikuchepetsa cholesterol ya HDL. Kunenepa kwambiri kumakhudza momwe thupi limagwirira ntchito bwino ndikuchotsa mafuta m'thupi m'magazi, zomwe zimapangitsa kuti mafuta azichulukira komanso kukula kwa atherosulinosis.
4. Zinthu zachibadwa
Anthu ena amakhala ndi chizoloŵezi chokhala ndi cholesterol yambiri chifukwa cha matenda amtundu monga family hypercholesterolemia. Mikhalidwe imeneyi imasokoneza mphamvu ya thupi kuchotsa mafuta owonjezera a LDL m’mwazi, kuchititsa kuti mafuta a m’thupi achuluke mosalekeza. Zinthu za majini zimangochititsa kachulukidwe kakang'ono ka anthu okhala ndi cholesterol yambiri, koma siziyenera kunyalanyazidwa powunika zomwe munthu ali nazo.
5. Kusuta ndi kumwa
Kusuta komanso kumwa mowa mopitirira muyeso kungawononge kwambiri mafuta a kolesterolini. Kusuta kumachepetsa cholesterol ya HDL, kumapangitsa kuti isagwire bwino ntchito pochotsa cholesterol ya LDL m'mwazi. Zimawononganso minyewa ya mitsempha yanu, kupangitsa kuti cholesterol isavutike kulowa ndikupanga plaque. Kumbali ina, kumwa kwambiri kungakweze milingo ya triglycerides, mtundu wa mafuta m’mwazi umene umagwirizanitsidwa ndi kukwezeka kwa kolesterolini.
1. Kupweteka pachifuwa kapena angina: Chimodzi mwa zizindikiro zazikulu za cholesterol yapamwamba ndi kupweteka pachifuwa kapena angina. Mitsempha ikachulukana m'mitsempha, imatha kulepheretsa kutuluka kwa magazi kupita ku minofu yamtima, zomwe zimayambitsa kupweteka pachifuwa kapena kusamva bwino. Ululu umenewu ukhoza kutulukira m’mikono, m’mapewa, m’khosi, m’nsagwada, kapena m’mbuyo ndipo nthawi zambiri umayamba chifukwa cha kulimbitsa thupi kapena kupsinjika maganizo. Ngati mukukumana ndi zizindikiro zotere, muyenera kupita kuchipatala mwamsanga.
2. Kutopa kwambiri ndi kufooka: Kutopa nthawi zonse kapena kufooka popanda chifukwa chenicheni kungakhale chizindikiro chobisika cha cholesterol yambiri. Mitsempha ikatsekedwa ndi zolembera, zimatha kulepheretsa kutuluka kwa magazi m'thupi, zomwe zimayambitsa kutopa ndi kufooka. Zizindikirozi nthawi zambiri zimakhala zosazindikirika kapena chifukwa cha moyo wotanganidwa kapena kusowa tulo. Komabe, ndikofunikira kulabadira zizindikiro izi, chifukwa zitha kuwonetsa zovuta zaumoyo, kuphatikiza kuchuluka kwa cholesterol.
3. Kupuma Mofupika: Ngati mukupeza kuti simukupuma mosalekeza, ngakhale pamene mukuchita zinthu zochepa kapena mukupuma, zingakhale zodetsa nkhaŵa. Kuchulukana kwa plaque m'mitsempha kumatha kusokoneza kayendedwe ka magazi m'mapapu, zomwe zimapangitsa kuti zikhale zovuta kupuma. Chizindikirochi nthawi zina chimayambitsa kusazindikira ngati vuto la kupuma m'malo mokhudzana ndi cholesterol yayikulu.
4. Kuthamanga kwa magazi: Kuthamanga kwa magazi, kapena kuthamanga kwa magazi, kaŵirikaŵiri kumagwirizanitsidwa ndi kuchuluka kwa cholesterol. Kuchulukana kwa plaque m'mitsempha sikungolepheretsa kutuluka kwa magazi, komanso kumapangitsa kuti mtima ukhale wopanikizika kwambiri, zomwe zimapangitsa kuti magazi azithamanga kwambiri. Ngakhale kuti kuthamanga kwa magazi kumatha kukhala ndi zifukwa zambiri, kuthekera kwa cholesterol ngati chinthu choyambitsa kuyenera kuganiziridwa.
5. Nthawi zina, anthu omwe ali ndi cholesterol yayikulu amatha kukhala ndi cholesterol yofewa, yachikasu yotchedwa xanthomas pakhungu lawo. Madipozitiwa amawonekera makamaka pazikope ndi kuzungulira zikope ngati zigamba zosalala, zachikasu. Ngakhale zilibe zopweteka, kupezeka kwawo kuyenera kuchenjeza anthu za kuthekera kwa kuchuluka kwa cholesterol.
Kukhalabe ndi thanzi labwino la kolesterolini ndikofunikira paumoyo wonse, chifukwa kuchuluka kwa cholesterol kungayambitse chiopsezo cha matenda amtima komanso zovuta zina zamtima. Ngakhale kukhala ndi moyo wathanzi, kuphatikiza kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zopatsa thanzi, ndiye maziko a kuwongolera cholesterol, zakudya zina zopatsa thanzi zimathanso kulimbikitsa kwambiri.
1. Omega-3 mafuta acids
Omega-3 fatty acids, omwe amapezeka mu nsomba zamafuta ambiri monga salimoni, mackerel, ndi sardines, amadziwika chifukwa cha mapindu awo ambiri azaumoyo. Kuphatikizira mafuta acidwa muzakudya zanu kudzera muzakudya kapena kudya nsomba kungathandize kuchepetsa milingo ya triglyceride ndikuwonjezera HDL (yabwino) cholesterol. Omega-3 fatty acids amakhalanso ndi anti-inflammatory properties zomwe zimathandiza kupewa kupangika kwa plaque m'mitsempha, zomwe zimathandiza kupititsa patsogolo thanzi la mtima.
2. Garlic
Garlic wakhala akudziwika kuti ali ndi ubwino wambiri wathanzi, kuphatikizapo kuthekera kwake kuchepetsa cholesterol. Allicin, chigawo chogwira ntchito mu adyo, chasonyezedwa kuti chimachepetsa kupanga kolesterolini m'chiwindi ndikuletsa okosijeni wa LDL cholesterol. Kuonjezera adyo waiwisi kapena wophika pazakudya zanu kapena kutenga chowonjezera cha adyo kumatha kukulitsa mbiri yanu ya kolesterolini, ndikupangitsa kuti ikhale yosavuta komanso yotsika mtengo kuwonjezera pa dongosolo lanu lowongolera cholesterol.
OEA ndi molekyulu yochitika mwachilengedwe m'thupi lathu yomwe imagwira ntchito ngati molekyulu yowonetsera machitidwe osiyanasiyana a thupi. Zimagwira ntchito yofunika kwambiri pakuwongolera mphamvu, kulakalaka kudya, komanso lipid metabolism. OEA imapangidwa makamaka m'matumbo athu aang'ono, koma imapezekanso m'zigawo zina ndi minofu.
OEA imatha kuwongolera kuthekera kwa cholesterol metabolism. Kafukufuku wambiri wawonetsa kuti OEA imatha kukhudza kuchuluka kwa cholesterol pokhudza kaphatikizidwe, kayendedwe, ndi kuyamwa kwake m'thupi. Kafukufuku wazinyama awonetsa kuti kayendetsedwe ka OEA kamachepetsa kuchuluka kwa mafuta m'thupi, makamaka LDL (low-density lipoprotein) cholesterol, cholesterol "yoyipa".
OEA imachita izi poyambitsa zolandilira zina za nyukiliya m'matumbo, kuphatikiza PPAR-alpha (peroxisome proliferator-activated receptor alpha). PPAR-alpha ikayatsidwa, imathandizira kuwonongeka kwa mafuta acids, motero amachepetsa kupanga kwa cholesterol, makamaka m'chiwindi. Kuphatikiza apo, OEA imatha kupititsa patsogolo kutulutsa kwamafuta m'thupi, ndikupangitsanso kutsitsa kwamafuta a cholesterol.
Kuphatikiza apo, OEA imathandizira chidwi cha insulin ndikuwongolera kagayidwe ka shuga, zonse zomwe zili zofunika kwambiri pakusunga ma cholesterol athanzi. Powongolera njira za kagayidwe kazakudyazi, OEA imalimbikitsa mosadukiza mbiri yamafuta amafuta ndikuchepetsa chiopsezo cha zovuta zokhudzana ndi cholesterol.
Cholesterol ndi mafuta opangidwa mwachilengedwe ndi matupi athu komanso amapezeka muzakudya zina. Zimagwira ntchito yofunika kwambiri pakugwira ntchito kwa thupi monga kupanga mahomoni ndi nembanemba zama cell.
Kafukufuku akuwonetsa kuti PEA imatha kuletsa kupanga cholesterol m'maselo a chiwindi. Pochita izi, zingathandize kuchepetsa kuchuluka kwa cholesterol yonse ndikuchepetsa chiopsezo cha matenda amtima. Mphamvu yotsitsa cholesterol ya PEA imaganiziridwa kuti ndi chifukwa chakutha kwake kuyambitsa zolandilira zina zomwe zimayang'anira kagayidwe ka cholesterol.
Kuphatikiza apo, PEA yapezeka kuti ili ndi anti-inflammatory properties. Kutupa kumathandizira kwambiri pakukula kwa atherosulinosis, matenda omwe cholesterol plaque imachulukira m'mitsempha, zomwe zimapangitsa kuti magazi aziyenda komanso kukulitsa chiopsezo cha matenda amtima. Pochepetsa kutupa, PEA ikhoza kuthandizira kukhala ndi mitsempha yathanzi ndikuletsa kuchuluka kwa cholesterol.
Q: Kodi mankhwala achilengedwe kapena zowonjezera zimachepetsa cholesterol?
A: Mankhwala ena achilengedwe ndi zowonjezera zimatha kukhala ndi zotsatira zotsitsa cholesterol, koma magwiridwe ake amasiyanasiyana. Ndibwino kuti mufunsane ndi katswiri wa zachipatala musanayambe mankhwala aliwonse achilengedwe kapena zowonjezera kuti muwonetsetse kuti ali otetezeka komanso ogwira mtima.
Q: Zimatenga nthawi yayitali bwanji kuti muwone zotsatira zakusintha kwa moyo kuti muchepetse cholesterol mwachilengedwe?
Yankho: Nthawi yowonera zotsatira zakusintha kwa moyo imasiyana munthu ndi munthu. Nthawi zambiri, kusintha kwakukulu kwamafuta a kolesterolini kumatha kuwonedwa mkati mwa miyezi 3 mpaka 6 mutasintha moyo wathanzi.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Nov-27-2023
