Indlela yokunciphisa i-cholesterol kunye neenguqu ezili-12

Imfundo yezeMpilo

Iindidi zecholesterol | Amanqanaba echolesterol | Indlela yokunciphisa i-cholesterol | Ingaba ithatha ixesha elingakanani?

Ikholesterol yinyibilikisi, into efana namanqatha ejikeleza egazini lakho. Yenziwe sisibindi kodwa iphinda ingene emzimbeni ngokutya esikutyayo, ngakumbi kula mafutha agcweleyo afana nenyama ebomvu, ibhotolo, kunye nokutya okucutshungulwayo. Ikholesterol ifumana irap engalunganga ngenxa yokunxibelelana kwayo nesifo sentliziyo, kodwa ngokwenyani, iyimfuneko kwimpilo entle. Inceda ukwakha inwebu yeseli kunye nokwenza iihomoni kunye neevithamini. Kodwa nayiphi na into inokuba mbi, kubandakanya icholesterol.

Ikholesterol iba yingxaki xa izixa ezongezelelekileyo zisakha kwiindonga zemithambo, zibangela ukuvaleka okungakhokelela ekuhlaselweni sisifo sentliziyo kwaye imivumbo . Cholesterol ephezulu yimeko eqhelekileyo kodwa cwaka. Ngokwamaziko oLawulo lweNtsholongwane kunye noThintelo (CDC), Izigidi ezingama-93 zaseMelika ngaphezulu kweminyaka engama-20 zine-cholesterol ephezulu , kwaye abaninzi abayazi.

Iindidi zeCholesterol

Ikholesterol iqhutywa ngokuhamba kwegazi lakho kusetyenziswa iipopoprotein, amasuntswana ane-cholesterol ngaphakathi kunye neeprotein ngaphandle. Zintathu iintlobo ze-cholesterol:

1. Ubuninzi be-lipoprotein (LDL) ithwala i-cholesterol ephuma esibindini iye kwigazi. Iyaziwa ngokuba yi-cholesterol embi kuba iyakwazi ukuvaleka kunye nokunciphisa imithambo yegazi, ekhokelela kwisifo sentliziyo.
2. Ubuninzi be-lipoprotein (okanye i-HDL) ithwala i-cholesterol elungileyo. Isuka egazini ibuyele esibindini, apho iye yaphuka khona.
3. I-lipoprotein ephantsi kakhulu (VLDL) ithwala triglycerides , amanqatha (hayi icholesterol) anokuphakamisa umngcipheko wesifo sentliziyo ukuba amanqanaba aphezulu kakhulu.

Yintoni ethathwa njenge-cholesterol ephezulu?

Umbutho weAmerican Heart Association (AHA) ucebisa ukuba bonke abantu abadala abaneminyaka engama-20 nangaphezulu banazo Amanqanaba e-cholesterol akhangelwe rhoqo kwiminyaka emine ukuya kwemithandathu. Oku kwenziwa ngovavanyo lwegazi olubizwa ngokuba yipidid panel. Ukuba unemingcipheko ethile ye-cholesterol ephezulu-umzekelo, ibaleka kusapho lwakho, uyatshaya, utyebe kakhulu, okanye uneemeko ezinje ngesifo seswekile okanye isifo se-autoimmune-unokufuna ukuhlolwa rhoqo.

I-cholesterol iyonke
Efanelekileyo	Ngaphantsi kwama-200 mg / dL
Umda weHIgh	200-239 mg / dL
Phezulu	240 mg / dL nangaphezulu

I-LDL
Efanelekileyo	Ngaphantsi kwe-100 mg / dL
Kufuphi ngokugqibeleleyo	100-129 mg / dL
Umda ophezulu	I-130-159 mg / dL
Phezulu	I-160 mgdL nangaphezulu

I-HDL
Efanelekileyo	60 mg / dL nangaphezulu
Phantsi kakhulu	Ngaphantsi kwama-40 mg / dL

Umthombo: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Enye i-metric ekufuneka uyiqaphele kwinqanaba lakho le-triglyceride. Uninzi lwamafutha emzimbeni wakho lwenziwe nge-triglycerides. Ngokubanzi, uluhlu olusempilweni lwe-triglycerides lungaphantsi kwe-150. Imilinganiselo ye-150-199 ithathwa njengomda ophezulu; 200 nangaphezulu iphezulu.

Ngaba kunokwenzeka ukuba i-HDL yakho, i-cholesterol esempilweni, ibe phezulu kakhulu kwaye i-LDL yakho, i-cholesterol elousy, ibe phantsi kakhulu? Iingcali kwikliniki yaseCleveland zithi ewe, kodwa kunqabile. Amanqanaba aphezulu kakhulu kwaye asezantsi kakhulu e-cholesterol inokwalatha iingxaki ezithile zempilo kwaye kufuneka iphandwe. Amanqanaba asezantsi e-LDL, umzekelo, adibene nokudakumba kunye neentlobo ezithile zestroke. Amanqanaba aphezulu e-HDL adibene nomhlaza.

Iindlela ezili-12 zokunciphisa i-cholesterol

Amanqanaba akho e-cholesterol akemi ndawonye. Ziyatshintsha ngokusekwe kwindlela otya ngayo, inqanaba lomsebenzi wakho, ubudala bakho, kunye nezinye izinto ezahlukeneyo. Ngelixa ungakwazi ukulawula yonke into, kuninzi onokuyenza ukunceda ukuthoba amanqanaba akho e-cholesterol.

Utshintsho kwizidlo

1.Yandisa ifayibha enyibilikayo

Ifayibha enyibilikayo luhlobo lwefayibha eyenza ijeli xa isetyiswa. Le jeli iyanceda ukufunxa izinto ezinjenge-cholesterol kunye namanqatha emathunjini ngaphambi kokuba ziye kwigazi. Ukutya okunotye kwifayibha enyibilikayo kubandakanya i-oats, irhasi, iziqhamo ezinje ngeeapile, iiorenji kunye namajikijolo, kunye nemifuno enjengehlumelo lebrussel. Kutshanje ukufunda Ukujonga abantu abadala abanamanqanaba aphezulu e-cholesterol afumanise ukuba abo batya ii-apile ezimbini ngemini ngaphezulu kweeveki ezisibhozo bakwazile ukuthoba amanqanaba e-cholesterol. Iklinikhi yaseCleveland ithi ukutya ikomityi enye kunye nesiqingatha se-oatmeal ngosuku kunako i-cholesterol esezantsi nge-5% ukuya kwi-8% . Kwaye ibhonasi eyongeziweyo: Ukutya okuninzi okuphezulu kwifayibha enyibilikayo kukwaqulathe iipolyphenol, ii-antioxidants ezivela kwizityalo ezinokunceda ukunciphisa i-cholesterol.

2. Nciphisa amafutha

Amafutha agcwalisiweyo-afumaneka kwizinto ezifana nenyama ebomvu, ibhekoni, ibhotolo, iimveliso ezinobisi ezinamafutha aphezulu, kunye nokutya okucutshungulwayo okufana neekeyiki ezipakishwe kunye neicookies-kunokunyusa amanqanaba e-cholesterol ngokwenza isibindi singasebenzi kakuhle ekwaphuleni i-cholesterol egazini. I-AHA icebisa ukuba amanqatha agcweleyo kufuneka enze iipesenti ezi-6 zeekhalori zakho zemihla ngemihla. Iingcali zicebisa ukutshintsha amafutha agcwalisiweyo kunye ne-monounsaturated okanye i-polyunsaturated fats, ebandakanya ioyile yomnquma, iiavokhado, kunye namantongomane amaninzi.

3. Yongeza i-omega-3 fatty acids

Eminye yemithombo efanelekileyo ye-omega-3 fatty acids — ekucingelwa ukuba yehlisa imveliso ye-cholesterol kunye ne-triglycerides esibindini-ziintlanzi ezinamafutha (umzekelo, i-salmon, i-mackerel, kunye ne-sardines) kunye namandongomane nembewu yeflakisi yomhlaba. A uphononongo Izifundo ezili-15 zifumanise ukuba ukutya i-4g ye-omega-3 fatty acids imihla ngemihla kwehlisa i-triglycerides ngama-25% ukuya kuma-30%, yonyusa i-LDL nge-5% ukuya kwi-10%, kwaye yonyusa i-cholesterol elungileyo ye-HDL nge-1% ukuya kwi-3%. Yintoni mhlawumbi engazukusebenza? Ukuthatha ii-oyile zentlanzi. I-oyile yentlanzi ngeedosi eziphezulu inokukunceda ukuthoba i-triglycerides, kodwa ayiyinciphisi i-cholesterol ye-LDL, utsho UPatrick Green, MD , ugqirha wezilwanyana eUCHealth eFort Collins, eColo.

4. Kunqande okanye kunciphise ukutya okunyusa icholesterol

Oku kubandakanya:

• Ukutya okunamafutha, njengama-steak afakwe kakuhle, i-bacon, kunye neesoseji, phakathi kwabanye
• Iikeyiki ezithengiweyo ezivenkileni kunye neicookies, ezihlala zisenziwa ngamanqatha
• Ukutya okucutshungulwayo okufana nokuqhekeza, izinja ezishushu, ukutya kwenyama
• Ibhotolo
• Ukutya okuneswekile eninzi kunye nokucoceka iikhabhohayidrethi (iilekese, iisoda, ipasta emhlophe, irayisi emhlophe, njl.), eziphakamisa i-LDL yomzimba wakho kunye nokunciphisa i-HDL. Xa kuziwa kwiswekile eyongezwe kukutya, i-AHA icebisa oko Abasetyhini abadli ngaphezulu kwe-24 yeegram yonke imihla kunye namadoda angama-36 grams .

Inye kuphela into ebalulekileyo ekufuneka uyiqaphele: Musa ukuba neentloni kwiiqanda zamaqanda okanye kwiqokobhe. Ngelixa ziphezulu kwi-cholesterol, azibonakali ngathi zinempembelelo kwi-cholesterol egazini kwaye ziqulathe izondlo ezininzi ezibalulekileyo.

Ezinxulumene: Uqala njani (kwaye unamathela) kwintliziyo yokutya okusempilweni

Utshintsho kwindlela yokuphila

Utshintsho kwindlela yokuphila enempilo ngundoqo ekunciphiseni i-cholesterol. Kodwa kubalulekile ukuba uqaphele ukuba inani lokunciphisa liya kwahluka ukusuka komnye umntu ukuya komnye kwaye nangendlela elibaluleke ngayo utshintsho, utshilo uGqirha Green.

5. Yenza umthambo

Ukuzilolonga rhoqo kuphucula ukusebenza kwesibindi kunye nendlela isibindi esisebenzisa ngayo amafutha. Kwi Uhlalutyo olunye lokungenelela kwama-51 Ukuhlala iiveki ezili-12 nangaphezulu, kwafumaniseka ukuba umthambo we-aerobic (cinga ukubaleka, ukubaleka, okanye ukukhwela ibhayisikile) wanyusa i-cholesterol ye-HDL nge-4.6% ngokomyinge ngelixa unciphisa amanqanaba e-triglyceride 3.7% kunye namanqanaba e-cholesterol ye-LDL nge-5%. Uhlalutyo olufanayo lufumene uqeqesho lokuxhathisa olusezantsi ukuya kwimodareyitha ukuze lusebenze nasekunciphiseni i-cholesterol. Ukuba unganciphisa inani lamafutha kwisibindi sakho ngezinto ezinje ngokutya kunye nokuzilolonga, unokuyiphucula indlela isibindi esiphatha ngayo imveliso yeepidid, izimvo UIan Neeland, MD , Umlawuli wothintelo lwentliziyo kwiZibhedlele zeYunivesithi iHarrington Heart kunye neVascular Institute eCleveland, eOhio.

6. Ukwehla kobunzima

Ngenxa yendlela echaphazela ngayo isibindi sakho kunye nemveliso yecholesterol, ubunzima obungaphezulu bunokuphakamisa i-triglycerides yakho kwaye yehlise amanqanaba akho e-HDL. Oko akutsho ukuba abantu abakwinqanaba eliqhelekileyo lobunzima okanye banesisindo esiphantsi abanayo ingxaki ye-cholesterol. Kodwa ngokubanzi, i-cholesterol ithambekele ekunyukeni njengoko iiponti ezingaphezulu zisenza. Ngapha koko, uphando lubonisa oko I-60% ukuya kwi-70% yabantu abatyebe kakhulu baneeprofayili ze-cholesterol ezingenampilo. Iindaba ezimnandi? Nokuba ukunciphisa umzimba ngokulingeneyo — nje kancinci I-5% ukuya kwi-10% yobunzima bomzimba wakho , Olunye uphononongo lubonisa-kunokuba nefuthe lokunciphisa i-cholesterol.

7. Yeka ukutshaya

Abaphandi abaqinisekanga ncam ukuba kutheni, kodwa kwi isifundo esinye epapashwe kwi Ijenali yentliziyo yaseMelika , Abantu abayeka ukutshaya unyaka babenokwanda malunga neepesenti ezi-5 kumanqanaba abo e-HDL-oku, ngaphandle kwento yokuba uninzi lwabo luzuze iipawundi ezili-10 ezongezelelekileyo kuloo nyaka.

Izibonelelo

Isongezelelo sinokunceda ukunciphisa icholesterol yakho — kodwa igama elisebenzayo yile UCanzibe. Uninzi alunakho ukwenza kakuhle, izifundo zesayensi emva kwabo ukuxhasa amabango abo. Kwaye izongezo kweli lizwe azenzi uvavanyo olukhuselekileyo kunye novavanyo lokuchaneka kweziyobisi ekufuneka zidlulile ngaphambi kokuba ziye emarikeni. Imigangatho yokucoceka kunye nokufakwa kwezithako nako akulawulwa. Okukwintsusa: Umthengi makalumke. Thetha nomboneleli wakho wezempilo ngaphambi kokuba uthathe naluphi na uncedo.

8. Imvubelo ebomvu irayisi

Imvubelo ebomvu irayisi yimveliso yerayisi ebilisiwe ngohlobo lwegwele. Inento ekuthiwa yi-monacolin K, enekhemikhali efanayo nesithako esisebenzayo kwi-lovastatin [iyeza elicothisa imveliso ye-cholesterol emzimbeni]. Inokwehlisa i-cholesterol ye-10% ukuya kwi-20% ngokuxhomekeke kumgangatho ovela kumenzi, utshilo uGqirha uGreen.

Amayeza

Indlela yokuphila kunye notshintsho kwindlela otya ngayo ayisoloko izisa i-cholesterol kumanqanaba asempilweni. Ugqirha wakho unokukunika amayeza ukuba kunjalo. Inkqubo ye- AHA icebisa iziyobisi ezinciphisa i-cholesterol kubantu:

• Ngaba uneminyaka engama-40-75 ubudala kwaye unesifo seswekile
• Unayo i-cholesterol ye-LDL ye-190 mg / dL okanye ngaphezulu
• Ngaba uneminyaka engama-40 ukuya kwengama-75 ubudala, une-LDL yokufunda ngo-70-189 mg / dL, kwaye une-5% -20% okanye umngcipheko omkhulu wesifo sentliziyo ngenxa yokuqaqanjelwa yimithambo kwisithuba seminyaka elishumi (oogqirha babala umngcipheko besebenzisa ifomula ebandakanya izinto ezinje ngeminyaka yakho, isini, imbali yokutshaya, njl.

9. IiStatins

Iingxelo amayeza athintela isibindi ekuveliseni i-cholesterol. Ezinye zeziqhelekileyo zichaziweyo zibandakanya Lipitor (Atorvastatin), ICrestor (rosuvastatin calcium), kunye IZocor (Simvastatin).

10. Izithintelo zokufakwa kwecholesterol

Amayeza afana neZetia ( ezetimibe ) ukuthintela amathumbu ekufunxeni i-cholesterol.

11. Iiarhente ze-Bile acid-binding

Iziyobisi ezinje Eyokuqala (ukukhanya kwecholestyramine) kunye Colestid (colestipol) isebenza emathunjini, ibangele ukuba balahle i-cholesterol ngaphambi kokuba idlulele kwigazi.

12. PCSK9 inhibitors

I-PCSKP yiprotein eyenziwe esibindini. Abantu abaneeprotheyini ezininzi badla ngokuba ne-cholesterol eninzi. Ii-PCSK9 inhibitors ziludidi olutsha lokunciphisa i-cholesterol, ucacisa uGqirha uGreen. Zinefuthe lokunyusa ii-receptors ze-LDL esibindini, ethi yona isuse i-cholesterol ye-LDL egazini. La mayeza azitofela ngokwawo, ngesiqhelo kwiiveki ezimbini. Amanye amagama amayeza afaka Ixabiso (alirocumab) kunye Repatha (Evolocumab).

Kuthatha ixesha elingakanani ukunciphisa i-cholesterol?

Iindaba ezimnandi zezokuba ngonyango olululo-nokuba kukutya kwindlela otya ngayo kunye / okanye nokusetyenziswa kwamayeza-icholesterol inokuhliswa ngokukhawuleza. Sihlala silinda iinyanga ezintathu ukubona iziphumo eziphezulu, utshilo uGqirha Neeland. Kodwa nokuba kukutya okanye amayeza, unokufumana utshintsho kwiveki enye okanye ezimbini.