Malebela a 7 Haeba u qala kalafo ea cholesterol e phahameng

Litaba

• 1. Fumana likotsi tsa hau
• 2. Tseba lipakane tsa hao
• 3. Fetola tsela eo u jang ka eona
• E-ba mafolofolo haholoanyane
• 6. Khaotsa ho tsuba
• 7. Nahana ka meriana ea ngaka
• Lipolelo
• Li-sequestrants tsa acid
• Cholesterol absorption inhibitors
• Niacin
• Tsela

Cholesterol e phahameng ke eng?

Cholesterol ke ntho e mafura e potolohang maling a hao. 'Mele oa hau o etsa k'holeseterole e' ngoe, 'me o fumana tse ling lijong tseo u li jang.

'Mele oa hau o hloka k'holeseterole ho aha lisele tse phetseng hantle le ho etsa lihormone. Empa ha o na le k’holeseterole e ngata haholo, e bokella ka har’a methapo ea hao ’me e thibe phallo ea mali. Ho ba le k'holeseterole e phahameng e sa phekoleheng ho ka eketsa kotsi ea lefu la pelo, lefu la pelo le stroke.

Ho na le mefuta e 'meli ea k'holeseterole:

• Lipoprotein e nang le letsoalo le tlase (LDL) cholesterol ke mofuta o sa pheleng hantle o hahang kahare ho methapo ea hau.
• High-density lipoprotein (HDL) cholesterol ke mofuta o phetseng hantle o thusang ho hlakola k'holeseterole ea LDL maling a hao.

Haeba LDL ea hau kapa li-cholesterol kaofela li phahame haholo, ngaka ea hau e ka khothaletsa liphetoho tsa bophelo le meriana ho li ntlafatsa. Malebela ke ana a supileng ho thusa ho tlisa linomoro tsa hau maemong a phetseng hantle.

1. Fumana likotsi tsa hau

Cholesterol e phahameng e kanna ea se be eona feela tšokelo pelong ea hau. Ho ba le mabaka ana a kotsi ho ka eketsa menyetla ea ho ba le lefu la pelo kapa stroke.

• nalane ea lelapa ea lefu la pelo
• khatello e phahameng ea mali
• ho tsuba
• ho hloka boikoetliso ba mmele
• botenya
• lefu la tsoekere

Haeba u na le a mang a mabaka ana a kotsi, buisana le ngaka ea hau ka mekhoa ea ho a laola.

2. Tseba lipakane tsa hao

Botsa ngaka ea hau hore na u hloka bokae ho theola li-cholesterol tsa LDL le ho nyolla li-cholesterol tsa HDL. Methati e latelang e loketse:

• k'holeseterole e felletseng: e ka tlase ho 200 mg / dL
• Cholesterol ea LDL: e ka tlase ho 100 mg / dL
• Cholesterol ea HDL: 60 mg / dL kapa ho feta

Litekanyetso tsa hau tsa k'holeseterole li ka ba tlase kapa tsa phahama hanyane, ho latela lilemo tsa hau, bong le lefu la pelo.

3. Fetola tsela eo u jang ka eona

Ho etsa liphetoho tse 'maloa lijong tsa hau ho ka thusa ho laola linomoro tsa hau. Qoba kapa u lekanyetse lijo tse nang le mefuta ena ea mafura:

• Mafura a khotsofatsang. Lihlahisoa tse thehiloeng liphoofolong li eketsa k’holeseterole ea LDL. Nama e khubelu, lebese le mafura kaofela, mahe le lioli tsa meroho tse kang oli ea palema le ea coconut kaofela li na le mafura a mangata.
• Mafura a Trans. Bahlahisi ba hlahisa mafura ana a maiketsetso ka tšebetso ea lik'hemik'hale e fetolang oli ea limela e metsi hore e tiee. Lijo tse nang le mafura a mangata li kenyelletsa lijo tse halikiloeng, lijo tse potlakileng le thepa e besitsoeng. Lijo tsena li na le phepo e fokolang, 'me li tla beha boima' me li phahamise boemo ba hau ba LDL cholesterol.

Lijo tse ngata tse thathamisitsoeng kaholimo le tsona li na le k'holeseterole e ngata, ho kenyeletsoa nama e khubelu le lihlahisoa tsa lebese tse mafura kaofela.

Ka lehlakoreng le leng, lijo tse ling li ka thusa ho theola k'holeseterole ea LDL ka kotloloho kapa ho thibela 'mele oa hau ho monya k'holeseterole. Lijo tsena li kenyelletsa:

• lijo-thollo kaofela joaloka habore le harese
• linate le lipeo
• li-avocado
• linaoa
• lioli tsa meroho tse phetseng hantle joaloka sonobolomo, safflower le oli ea mohloaare
• litlhapi tse mafura tse kang saalmon, mackerel le herring
• soya
• litholoana tse kang liapole, lipere le monokotsoai
• lero la lamunu, majarine le lihlahisoa tse ling tse matlafalitsoeng ka sterols le stanols

E-ba mafolofolo haholoanyane

Ho tsamaea ka potlako kapa ho palama baesekele letsatsi le leng le le leng ho ka matlafatsa li-cholesterol tsa hau tsa HDL, tse thusang ho hohola LDL e ngata maling a hao. Leka ho ikoetlisa bonyane metsotso e 30 ka matsatsi a mahlano ka beke.

Ho ba le boima bo eketsehileng karolong ea hau e bohareng ho ka eketsa LDL ea hau mme ha theola maemo a hau a HDL. Ho theola feela karolo ea 10 lekholong ea boima ba 'mele oa hau ho tla thusa ho theola lipalo tsa hau. Ho ja hantle le ho ikoetlisa khafetsa ho ka u thusa ho theola boima ba 'mele.

6. Khaotsa ho tsuba

Ntle le ho phahamisa kotsi ea mofetše le COPD, ho tsuba ho ka ama li-cholesterol tsa hao hampe. Batho ba tsubang lisakerete ba na le k'holeseterole e felletseng, LDL e phahameng le maemo a tlase a HDL.

Ho tlohela ho bonolo ho bua ho feta ho e etsa, ho na le likhetho tse ngata. Haeba u lekile mekhoa e 'maloa empa u sa atlehe, botsa ngaka ea hau ho khothaletsa leano le lecha ho u thusa ho khaotsa ho tsuba hantle.

7. Nahana ka meriana ea ngaka

Moriana o fanoang ke ngaka ke khetho haeba mokhoa oa bophelo o fetoha o le mong o sa ntlafatsa li-cholesterol tsa hao. Bua le ngaka ea hau ka likhetho tse ntle ho uena. Ba tla nahana ka likotsi tsa lefu la pelo ea hau le lintlha tse ling ha ba etsa qeto ea hore na o tla fana ka e 'ngoe ea litlhare tse theolang k'holeseterole:

Lipolelo

Lithethefatsi tsa Statin li thibela ntho eo 'mele oa hau o e hlokang ho etsa k'holeseterole. Meriana ena e fokotsa cholesterol ea LDL mme e eketsa cholesterol ea HDL:

• atorvastatin (Lipitor)
• fluvastatin (Lescol XL)
• Lerato (Altoprev)
• pitavastatin (Livalo)
• Pravastatin (Pravachol)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

Litla-morao tsa li-statin li kenyelletsa:

• bohloko ba mesifa le ho opeloa
• ho eketsa tsoekere maling
• ho nyekeloa ke pelo
• ho tšoaroa ke hlooho
• letšollo
• pipitlelano
• mahlaba a ka mpeng

Li-sequestrants tsa acid

Bile acid sequestrants e thibela bile acid ka mpeng hore e se ke ea kenella maling a hau. Ho etsa tse ling tsa lintho tsena tse silang lijo, sebete sa hau se tlameha ho hula k'holeseterole maling a hao, e leng ho theolelang li- cholesterol tsa hao.

Lithethefatsi tsena li kenyelletsa:

• cholestyramine (Prevalite)
• colesevelam (Welchol)
• Colestipol (Colestid)

Litla-morao tsa bile acid sequestrants li kenyelletsa:

• ho heletsa
• ho qhala
• khase
• pipitlelano
• ho nyekeloa ke pelo
• letšollo

Cholesterol absorption inhibitors

Cholesterol absorption e thibela li-cholesterol tse tlase ka ho thibela ho kenella ha k'holeseterole mala. Ho na le lithethefatsi tse peli sehlopheng sena. E 'ngoe ke ezetimibe (Zetia). E 'ngoe ke ezetimibe-simvastatin, e kopantseng k'holeseterole e kenang e kenang le "statin".

Litla-morao tsa cholesterol absorption inhibitors li kenyelletsa:

• bohloko ba mpeng
• khase
• pipitlelano
• bohloko ba mesifa
• mokgathala
• bofokoli

Niacin

Niacin ke vithamine ea B e ka thusang ho phahamisa cholesterol ea HDL. Lihlahisoa tsa niacin tse ngotsoeng ke ngaka ke Niacor le Niaspan. Litla-morao tsa niacin li kenyelletsa:

• sefahleho le molala
• ho hlohlona
• ho tsekela
• bohloko ba mpeng
• ho nyekeloa le ho hlatsa
• letšollo
• keketseho ea tsoekere maling

Tsela

Liphetoho tse fapaneng tsa bophelo li ka u thusa ho phekola maemo a phahameng a k'holeseterole. Sena se kenyelletsa ho ja lijo tse matlafatsang pelo, ho ikoetlisa khafetsa le ho boloka boima ba 'mele bo phetseng hantle. Haeba liphetoho tseo li sa lekana, bua le ngaka ea hau ka meriana ea ngaka e ka thusang ho phekola k'holeseterole e phahameng.