Yawan Cholesterol da Mata: Abin da Baku Ji ba tukuna

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Ciwon zuciya shine lambar farko da ke kashe mata a Amurka-kuma yayin da matsalolin jijiyoyin jini ke da alaƙa da tsufa, abubuwan da ke ba da gudummawa na iya farawa da wuri a rayuwa. Keyaya daga cikin mahimmin dalilin: babban matakan cholesterol "mara kyau", aka LDL cholesterol (ƙarancin lipoprotein). Ga yadda yake aiki: Lokacin da mutane ke cin abinci mai yawa a cikin cholesterol, da kuma abinci tare da kitse mai cike da kitse (tunanin wani abu tare da layin fari, "kitse"), LDL yana shiga cikin jijiyoyin jini. Duk wannan karin kitse na iya ƙarewa a bangon jijiya, yana haifar da matsalolin zuciya har ma da bugun jini. Ga yadda za ku ɗauki mataki yanzu don lafiyar zuciya mafi kyau don ku iya hana cututtukan zuciya daga baya.

SANI ABUBUWAN

Ga wata hujja mai ban tsoro: Wani binciken da GfK Custom Research North America ya gudanar ya gano cewa kusan kashi 75 na mata masu shekaru 18 zuwa 44 ba su san bambanci tsakanin "mai kyau" cholesterol, ko HDL (high-density lipoprotein), da LDL. Cholesterol mara kyau na iya haɓakawa a cikin jini saboda cin abinci mai ƙiba, rashin motsa jiki da / ko amsa ga wasu matsalolin kiwon lafiya, ƙirƙirar plaque a cikin arteries. A gefe guda, zahiri yana buƙatar HDL don kare zuciya da motsa LDL daga hanta da arteries. A cikin maza da mata, ana iya sarrafa cholesterol tare da abinci mai kyau da motsa jiki-kodayake wasu lokutan magungunan likitanci suna da mahimmanci.

YIN GWADA

Ana ba da shawarar samun gwajin lipoprotein na asali a cikin shekarunku ashirin-wanda shine kawai hanya mai kyau na faɗi gwajin jini don tantance matakan LDL da HDL. Likitoci da yawa za su gudanar da wannan gwajin a matsayin wani ɓangare na jiki aƙalla kowace shekara biyar kuma wani lokacin ma idan akwai haɗarin haɗari. Don haka menene matakan cholesterol lafiya? Da kyau, mummunan cholesterol ya zama ƙasa da 100 mg/dL. A cikin mata, matakan cholesterol da ke ƙasa da 130 mg/dL har yanzu suna lafiya-kodayake likita zai iya ba da shawarar canje-canje na motsa jiki da motsa jiki don kowane matakan sama da lambar. A gefe: Tare da cholesterol mai kyau, manyan matakan sun fi kyau kuma yakamata su kasance sama da 50 mg/dL ga mata.

SAN SANIN ABUBUWAN HATSARINKA

Ku yi imani da shi ko a'a, mata masu nauyin lafiya-ko ma matan da ba su da kiba-suna iya samun matakan LDL masu girma. Nazarin 2008 da aka buga a cikin Jaridar American Genetics ya gano cewa akwai alaƙa ta asali tsakanin mummunan cholesterol, don haka matan da ke da tarihin iyali na cututtukan zuciya yakamata su tabbatar an gwada su, koda kuwa sun yi siriri. Ga maza da mata, haɗarin cholesterol mai girma yana iya ƙaruwa tare da ciwon sukari. Rashin samun isasshen motsa jiki, cin abinci mai kitse da/ko kiba kuma na iya taimakawa wajen ƙara matakan LDL da haɓaka haɗarin cututtukan zuciya. Bincike ya kuma nuna cewa ga mata, launin fata na iya taka muhimmiyar rawa a cikin cututtukan zuciya kuma matan Ba’amurke, ƴan asalin Amirka, da kuma matan Hispanic sun fi kamuwa da cutar. Ciki da shayarwa na iya ƙara yawan ƙwayar cholesterol na mace, amma wannan a zahiri na halitta ne kuma bai kamata ya zama sanadin faɗakarwa a mafi yawan yanayi ba.

CIN ABINCI DON LAFIYAR ZUCIYA

A cikin mata, babban cholesterol ana iya danganta shi da zaɓin abinci mara kyau wanda ba shi da kyau ga lafiyar zuciya gaba ɗaya. To mene ne zabin abinci mai wayo? Ajiye oatmeal, dukan hatsi, wake, 'ya'yan itatuwa (musamman waɗancan abinci masu wadatar antioxidant, kamar berries), da kayan lambu. Ka yi la'akari da shi ta wannan hanya: Da yawan abinci na halitta da kuma yawan fiber da ke cikinsa, mafi kyau. Salmon, almonds, da man zaitun kuma zaɓuɓɓukan cin abinci ne masu kaifin basira, tunda an ɗora su da ƙoshin lafiya waɗanda jiki ke buƙata. A cikin mata, babban cholesterol na iya ci gaba da zama matsala idan abinci ya dogara ne akan nama mai kitse, abinci mai sarrafawa, cuku, man shanu, ƙwai, kayan zaki, da ƙari.

DARAJAR DAMA

Nazarin Burtaniya daga Jami'ar Brunel da aka buga a cikin Jaridar Kiba ta Duniya gano cewa "masu motsa jiki" suna da ƙoshin lafiya, ƙananan matakan LDL fiye da waɗanda ba masu motsa jiki ba. Binciken ya kuma tabbatar da cewa darussan cardio kamar gudu da kekuna sune mahimman abubuwan haɗin gwiwa don kiyaye manyan matakan cholesterol masu kyau da ƙananan matakan mummunan cholesterol. A zahiri, binciken shekaru tara da aka buga a cikin watan Agusta na 2009 na Jaridar Binciken Lipid gano cewa ga mata, za a iya hana babban cholesterol tare da ƙarin awa na motsa jiki a mako.

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