Tataiso ea ho phela le lefu la tsoekere le cholesterol e phahameng

Litaba

• Ho Phekola le ho Laola Cholesterol e Phahameng
• Lefu la tsoekere le cholesterol e phahameng hangata li etsahala hammoho
• 1. Shebella linomoro tsa hau
• 2. Latela likeletso tse tloaelehileng
• 3. Ka mor'a ho ja, nka maoto
• 4. Ho hema hanyane hanyane hanyane hahlano ka beke
• 5. Phahamisa lintho tse 'maloa tse boima
• 6. Rera lijo tse phetseng hantle
• 7. Hlokomela bophelo bohle ba hao bo botle
• Tsela

Kakaretso

Ho Phekola le ho Laola Cholesterol e Phahameng

Haeba u fumanoe u e-na le lefu la tsoekere, ua tseba hore ho laola maemo a tsoekere ea mali ho bohlokoa. Ha o ntse o ka boloka maemo ana a le tlase, fokotsa menyetla ea ho ba le lefu la pelo le methapo le mathata a mang a bophelo.

Ho ba le lefu la tsoekere ho u beha kotsing e kholo ea ho ba le "cholesterol" e phahameng. Ha u ntse u shebile linomoro tsa tsoekere maling, shebella le linomoro tsa hau tsa k'holeseterole.

Mona, re hlalosa hore na hobaneng maemo ana a mabeli a hlaha hangata, le hore na o ka a sebetsana joang ka bobeli ka mekhoa e metle ea bophelo.

Lefu la tsoekere le cholesterol e phahameng hangata li etsahala hammoho

Haeba u na le lefu la tsoekere le cholesterol e phahameng, ha u mong. American Heart Association (AHA) e re lefu la tsoekere hangata le theola li-cholesterol tsa HDL (tse ntle) le ho phahamisa triglycerides le li-cholesterol tsa LDL (tse mpe). Tsena ka bobeli li eketsa kotsi ea lefu la pelo le stroke.

E le khopotso:

• Tekanyetso ea LDL ea cholesterol e ka tlase ho limiligrama tse 100 / deciliter (mg / dL) e nkuoa e nepahetse.
• 100-129 mg / dL e haufi le se loketseng.
• 130-159 mg / dL e phahamisitsoe moeling.

Tekanyo e phahameng ea k'holeseterole e ka ba kotsi. Cholesterol ke mofuta oa mafura a ka bokellanang ka har'a methapo. Ha nako e ntse e ea, e ka thatafala ho etsa lejoe le thata. Seo se senya methapo ea methapo, e etsa hore e be thata le e patisaneng le e thibelang phallo ea mali. Pelo e tlameha ho sebetsa ka thata ho pompa mali, 'me kotsi ea tlhaselo ea pelo le stroke e nyoloha.

Bafuputsi ha ba na likarabo tsohle hajoale mme ba ntse ba tsoela pele ho sebetsana le bothata ba lefu la tsoekere le k'holeseterole e phahameng. Phuputsong e 'ngoe e phatlalalitsoeng ho, ba fumane hore tsoekere maling, insulin le k'holeseterole kaofela lia sebelisana' meleng, 'me lia ameha. Ba ne ba mpa ba sa tsebe hantle hore na joang.

Ho sa le joalo, ho bohlokoa ke hore o tsebe ho kopanya pakeng tsa tse peli. Esita le haeba u boloka litekanyetso tsa tsoekere ea mali li le tlas'a taolo, li-cholesterol tsa LDL li ntse li ka nyoloha. Leha ho le joalo, o ka laola maemo ana ka bobeli ka meriana le mekhoa e metle ea bophelo.

Morero oa mantlha ke ho fokotsa kotsi ea lefu la pelo le stroke. Haeba u latela malebela ana a supileng, u tla be u fa 'mele oa hau se hlokahalang ho lula u phetse hantle u bile u le mafolofolo.

1. Shebella linomoro tsa hau

U se u ntse u tseba hore ho bohlokoa ho shebella maemo a tsoekere ea mali. Ke nako ea ho shebella linomoro tsa k'holeseterole ea hau, hape. Joalokaha ho boletsoe pejana, boemo ba LDL cholesterol ea 100 kapa ka tlase bo nepahetse. Latela litaelo tsa ngaka ea hau mabapi le ho boloka maemo a tsoekere ea mali a le taolong.

Etsa bonnete ba hore o sheba linomoro tse ling nakong ea ketelo ea hau ea selemo le selemo ea ngaka. Tsena li kenyelletsa triglycerides ea hau le khatello ea mali. Khatello ea mali e phetseng hantle ke 120/80 mmHg. AHA e fana ka maikutlo a hore ba nang le lefu la tsoekere ba thunya khatello ea mali e ka tlase ho 130/80 mmHg. Kakaretso ea triglycerides e lokela ho ba tlase ho 200 mg / dL.

2. Latela likeletso tse tloaelehileng

Ho na le likhetho tse tsebahalang tsa bophelo tse fokotsang kotsi ea lefu la pelo le methapo. Mohlomong u tseba tsena kaofela, empa etsa bonnete ba hore u etsa sohle se matleng a hau ho li latela:

• Khaotsa ho tsuba kapa u se ke ua qala ho tsuba.
• Nka meriana eohle ea hau joalokaha u laetsoe.
• Boloka boima ba 'mele bo phetseng hantle, kapa fokotsa boima ba' mele haeba ho hlokahala.

3. Ka mor'a ho ja, nka maoto

Joaloka motho ea nang le lefu la tsoekere, u se u ntse u tseba hore boikoetliso ke senotlolo sa ho boloka maemo a tsoekere ea mali a le taolong.

Ho ikoetlisa hape ke senotlolo sa ho laola k'holeseterole e phahameng. E ka thusa ho eketsa maemo a k'holeseterole ea HDL, e sireletsang khahlanong le lefu la pelo. Maemong a mang, e ka fokotsa le maemo a LDL cholesterol.

Mohlomong boikoetliso bo sebetsang ka ho fetisisa boo o ka bo etsang ho thusa ho laola maemo a tsoekere maling ke ho nka maoto kamora ho ja.

Phuputso e nyane ea New Zealand e phatlalalitsoeng ho Diabetologia e tlalehile hore ntlafatso ea tsoekere maling e "makatsa haholo" ha bankakarolo ba tsamaea kamora lijo tsa shoalane. Barupeluoa bana ba ile ba ba le phokotso e kholo ea tsoekere maling ho feta ba neng ba itsamaela feela neng kapa neng ha ba rata.

Ho tsamaea ho molemo bakeng sa k'holeseterole e phahameng, hape. Phuputsong ea 2013 e phatlalalitsoeng ho Arteriosclerosis, Thrombosis, le Vascular Biology, bafuputsi ba tlaleha hore ho tsamaea ho fokolitse k'holeseterole e phahameng ka liperesente tse 7, ha ho matha ho e fokotsa ka liperesente tsa 4.3.

4. Ho hema hanyane hanyane hanyane hahlano ka beke

Ntle le ho tsamaea kamora lijo, ho bohlokoa hape ho ikoetlisa ka metsotso e 30 letsatsi le letsatsi ka makhetlo a mahlano ka beke.

Phuputsong ea boithuto ea 2014 e phatlalalitsoeng ho, bafuputsi ba fumane hore ts'ebetso e matlafatsang ea boikoetliso e ka sebetsa hantle joalo ka mefuta ea matla ha ho tluoa ho ntlafatseng maemo a k'holeseterole.

Leka ho kenyelletsa ho tsamaea ka matla, ho palama baesekele, ho sesa kapa tenese kemisong ea hau. Nka litepisi, palama baesekele ea hau ho ea mosebetsing, kapa u kopane le motsoalle oa hau ho bapala papali.

Ho ikoetlisa ka boikoetliso ho boetse ho molemo ho batho ba nang le lefu la tsoekere.

Phuputso ea 2007 e phatlalalitsoeng e tlalehiloe hore e thusitse ho fokotsa maemo a HbA1c ho bankakarolo ba nang le lefu la tsoekere la mofuta oa 2. Phuputso e 'ngoe e phatlalalitsoeng ho Tlhokomelo ea lefu la tsoekere e fumane hore koetliso ea boikoetliso e thusitse ho fokotsa bophahamo ba letheka le maemo a HbA1c.

5. Phahamisa lintho tse 'maloa tse boima

Ha re ntse re tsofala, ka tlhaho re lahleheloa ke molumo oa mesifa. Seo ha se setle bakeng sa bophelo bo botle ba rona ka kakaretso, kapa bophelo ba methapo ea rona ea pelo. O ka hanela phetoho eo ka ho eketsa thupelo ea boima ba 'mele kemisong ea hau ea beke le beke.

Bafuputsi thutong ea Tlhokomelo ea lefu la tsoekere e boletsoeng pejana ba ile ba tlaleha hore koetliso ea ho hanyetsa, kapa koetliso ea boima, e ne e le tsela e atlehang ea ho laola k'holeseterole.

Phuputsong ea 2013 e phatlalalitsoeng ho, bafuputsi ba fumane hore batho ba nang le lenaneo le tloaelehileng la ho phahamisa litšepe ba na le HDL e sebetsang hantle ho feta ba se nang eona.

Koetliso ea boima e thusa le ba nang le lefu la tsoekere. Phuputsong ea 2013 e phatlalalitsoeng ho, bafuputsi ba fumane hore koetliso ea ho hanyetsa e thusitse barupeluoa ho haha ​​mesifa. E boetse e ntlafalitse bophelo bo botle ba 'mele le ho fokotsa lisosa tsa ts'oaetso bakeng sa ba nang le lefu la tsoekere.

Bakeng sa bophelo bo botle ka kakaretso, ho molemo ho kopanya koetliso ea ho hanyetsa le boikoetliso ba hau ba boikoetliso. Bafuputsi ba tlalehile hore batho ba kopantseng mefuta eo ka bobeli ea boikoetliso ba ntlafalitse maemo a tsoekere maling. Ba entseng e le 'ngoe feela kapa ba bang ha baa ka ba etsa joalo.

6. Rera lijo tse phetseng hantle

Mohlomong u se u entse liphetoho lijong tsa hau ho thusa ho boloka maemo a tsoekere ea mali a le tlase. U laola palo ea li-carbs tseo u li jang lijong ka 'ngoe, u khetha lijo tse tlase ho index ea glycemic,' me u ja lijo tse nyane khafetsa.

Haeba le uena u na le k'holeseterole e phahameng, lijo tsena li ntse li tla u sebeletsa, ka liphetoho tse fokolang feela. Tsoela pele ho fokotsa mafura a sa pheleng hantle joalo ka a nama e khubelu le lebese le nang le mafura a mangata, 'me u khethe mafura a khahlisang pelo joalo ka a fumanoang nameng e omeletseng, linate, tlhapi, oli ea mohloaare, li-avocado le peo ea folaxe.

Ebe u eketsa feela fiber ho lijo tsa hau. Faeba e qhibilihang e bohlokoa ka ho fetisisa. Ho ea ka Mayo Clinic, e thusa ho theola LDL cholesterol.

Mehlala ea lijo tse nang le fiber e qhibilihang e kenyelletsa li-oats, bran, litholoana, linaoa, lensisi le likokoana-hloko.

7. Hlokomela bophelo bohle ba hao bo botle

Le ha o le hlokolosi ka ho laola tsoekere e maling a hao ka bobeli le k’holeseterole ea mali, lefu la tsoekere le ka ama likarolo tse ling tsa ’mele ha nako e ntse e tsamaea. Seo se bolela hore ho bohlokoa ho lula holim'a likarolo tsohle tsa bophelo ba hau ha u ntse u tsamaea.

• Mahlo a hao. Cholesterol e phahameng le lefu la tsoekere li ka ama bophelo ba mahlo a hau, kahoo etsa bonnete ba hore u ea ngakeng ea mahlo selemo se seng le se seng ho ea hlahlojoa.
• Maoto a hao. Lefu la tsoekere le ka ama methapo maotong a hao, la etsa hore le se ke la ameha habonolo. Hlahloba maoto a hau khafetsa bakeng sa machachetsi, liso, kapa ho ruruha, 'me u netefatse hore maqeba afe kapa afe a fola kamoo ba lokelang. Haeba ba sa etse joalo, botsa ngaka ea hau.
• Meno a hao. Ho na le bopaki bo bong ba hore lefu la tsoekere le ka eketsa menyetla ea tšoaetso ea marenene. Bona ngaka ea meno khafetsa 'me u itloaetse tlhokomelo e hlokolosi ea molomo.
• Ts'ireletso ea hau ea 'mele. Ha re ntse re tsofala, sesole sa rona sa 'mele se fokotseha butle-butle. Maemo a mang a kang lefu la tsoekere a ka a fokolisa le ho feta, ka hona ho bohlokoa ho fumana liente tsa hau kamoo u li hlokang. Fumana feberu ea hau ea feberu selemo se seng le se seng, botsa ka vaksine ea shingles kamora hore u fihle lilemo tse 60, 'me u botse ka pneumonia e thunyang kamora ho ba lilemo tse 65. E boetse e khothaletsa hore o fumane ente ea hau ea hepatitis B hang kamora hore o fumanoe o na le lefu la tsoekere, joalo ka batho ba nang le lefu la tsoekere le na le litekanyetso tse phahameng tsa lefu la sebete la mofuta oa B.

Tsela

Lefu la tsoekere le k'holeseterole e phahameng hangata li ka hlaha hammoho, empa ho na le mekhoa ea ho sebetsana le maemo ka bobeli. Ho boloka bophelo bo botle ba 'mele le ho lekola li-cholesterol tsa hau ha o na le lefu la tsoekere ke litsela tsa bohlokoa tsa ho sebetsana le maemo ka bobeli.