Yadda zaka Rage Cholesterol dinka: Rx, Canjin Rayuwa, da Sauransu

Wadatacce

• Matsalar yawan cholesterol
• Yadda zaka rage cholesterol dinka
• 1. Sanya sabon abinci
• 2. Motsa jiki sosai
• 3. Rage nauyi
• 4. Daina shan sigari
• 5. Yi magana da likitanka game da magungunan rage cholesterol
• Statins
• Yan biyun acid Bile
• Masu hana yaduwar cholesterol
• Fibrates
• Niacin
• Takeaway

Menene cholesterol?

Cholesterol wani abu ne mai maiko, mai lahani a cikin jininka. Wasu cholesterol suna fitowa ne daga abincin da kuka ci. Jikinka yana sanya sauran.

Cholesterol na da wasu dalilai masu amfani. Jikinku yana buƙatar shi don yin homon da ƙwayoyin lafiya. Amma yawanci yawan nau'in cholesterol mara kyau na iya haifar da matsalolin lafiya.

Kuna da cholesterol iri biyu a jikinku:

• Popananan lipoprotein (LDL) shine irin cholesterol mara lafiya wanda yake toshe jijiyoyin jini. Kuna so ku ci gaba da matakinku ƙasa da 100 mg / dL.
• Babban kwayar lipoprotein (HDL) shine lafiyayyen nau'in wanda ke taimakawa wajan share LDL cholesterol daga jijiyoyin ku. Kuna son burin matakin 60 mg / dL ko mafi girma.

Matsalar yawan cholesterol

Lokacin da cholesterol yayi yawa a cikin jininka, yakan fara zama a cikin jijiyoyin jininka. Waɗannan adibas ɗin ana kiransu lafuzza. Sun taurara kuma sun taƙaita jijiyoyinka, suna barin ƙarancin jini ya ratsa ta cikinsu.

Wasu lokuta allon rubutu na iya fasawa, kuma gudan jini na iya yin rauni a wurin raunin. Idan wannan jini ya shiga cikin jijiyoyin jijiyoyin cikin zuciyar ku, zai iya toshe magudanar jini da haifar da ciwon zuciya.

Har ila yau, gudan jini na iya tafiya zuwa jijiyoyin jini wanda ke ciyar da kwakwalwar ku. Idan ya kawo cikas ga kwararar jini zuwa kwakwalwarka, zai iya haifar da bugun jini.

Yadda zaka rage cholesterol dinka

Hanyar farko don rage cholesterol tana tare da abinci, motsa jiki, da sauran canje-canje na rayuwa. Anan akwai shawarwari guda biyar don taimaka maka farawa.

1. Sanya sabon abinci

Cin daidai shine muhimmin ɓangare na rage rage ƙwayar LDL da haɓaka HDL cholesterol. Kuna so ku guji wadataccen abu da mai ƙyama saboda suna ƙara yawan ƙwayar LDL. Kuna iya samun ƙwayoyin mai a cikin abinci kamar:

• jan nama
• sarrafa nama kamar su karnuka masu zafi, bologna, da pepperoni
• abinci mai cikakken kiwo kamar ice cream, cuku mai tsami, da madara mai madara

Ana yin ƙwayoyin ƙwayoyi ta hanyar aiwatar da amfani da hydrogen don juya mai mai cikin mai mai ƙamshi. Maƙeran suna son mai ƙyama saboda suna taimakawa abincin da aka ƙunshe ya kasance sabo na tsawon lokaci. Amma kayan mai ba su da lafiya don jijiyoyin ku.

Wadannan ƙwayoyin marasa lafiyar ba kawai suna ɗaga LDL cholesterol bane, amma har ma suna rage HDL cholesterol. Wannan shine dalilin da ya sa ya kamata ka guje su gaba ɗaya, idan zai yiwu. Za ku sami ƙwayoyin mai a cikin abinci kamar:

• soyayyen abinci
• abinci mai sauri
• agedan burodin da aka toya kamar su cookies, wainar burodi, da waina

Madadin haka, sami kitsen ki daga lafiyayyun hanyoyin wadatattun kayan aiki da kuma na polyunsaturated kamar su:

• kifi mai kitse kamar kifin kifi, tuna, kifi, ciyawa, da sardines
• zaitun, canola, safflower, sunflower, da man zaitun
• avocados
• goro kamar goro da pecans
• tsaba
• waken soya

Kodayake wasu cholesterol a cikin abincinku suna da kyau, yi ƙoƙari kada ku cika shi. Iyakance abinci kamar su butter, cuku, lobster, yolks, da naman gabobi, waɗanda dukkansu suna da yawan cholesterol.

Hakanan, kalli adadin ingantaccen sukari da garin da kuke ci. Tsaya tare da cikakkun hatsi kamar cikakkiyar alkama, shinkafa launin ruwan kasa, da oatmeal. Dukkanin hatsi ma suna dauke da zare, wanda ke taimakawa cire ƙwayar cholesterol mai yawa daga jikinka.

Ku zagaya sauran abincinku na rage yawan cholesterol mai dauke da yayan itace da kayan marmari kala-kala, da kuma furotin mai hade da kaza kamar mara fata, wake, da tofu.

2. Motsa jiki sosai

Samun lafiya yana da mahimmanci ga lafiyar ku gaba ɗaya, amma kuma zai iya taimakawa haɓaka cholesterol HDL ɗin ku. Yi ƙoƙarin samun mintuna 30 zuwa 60 na aikin motsa jiki a mafi yawan ranakun mako.

Idan kun kasance kun ɗaure don lokaci, karya ayyukanku har zuwa mafi yawan ɓangarorin da ake iya gudanarwa. Yi tafiya na minti 10 da safe, minti 10 a lokacin cin abincin rana, da minti 10 lokacin da ka dawo daga aiki ko makaranta. Hada horo mai karfi tare da nauyi, makada na motsa jiki, ko juriya mai nauyin jiki a kalla sau biyu a mako.

3. Rage nauyi

Cin abinci mai kyau da motsa jiki sau da yawa zai taimaka muku rage ƙasa. Idan ka yi kiba ko kiba, asarar fam 5 zuwa 10 kawai na iya isa don inganta matakin cholesterol.

4. Daina shan sigari

Shan sigari mummunar dabi'a ce saboda dalilai da yawa. Bugu da ƙari don haɓaka haɗarin cutar kansa da cututtukan huhu, sunadarai a cikin hayaƙin sigari suna lalata jijiyoyin jini kuma suna saurin gina alamun allo a cikin jijiyoyinku.

Dakatar da shan taba na iya zama ƙalubale, amma akwai wadatar albarkatu da yawa. Yi magana da likitanka game da ƙungiyoyin tallafi ko shirye-shiryen da zaku iya shiga don taimako.

Hakanan zaka iya samun tallafi ta hanyar aikace-aikacen waya kamar QuitNet, wanda ke taimaka wa mutane da ke ƙoƙarin daina shan sigari haɗi da juna. Ko, zazzage QuitGuide don ƙarin koyo game da abubuwan da ke haifar da ku da kuma bin sha'awar ku.

5. Yi magana da likitanka game da magungunan rage cholesterol

Idan canje-canjen rayuwa ba su taimaka don rage mummunar ƙwayar cholesterol ɗin ku ba, yi magana da likitanka game da magungunan ƙwayoyi waɗanda zasu iya taimakawa. Wasu daga cikin waɗannan kwayoyi suna rage LDL cholesterol, yayin da wasu ke haɓaka HDL cholesterol. 'Yan kaɗan suna yin duka.

Statins

Statins suna toshe wani abu da hanta ke amfani dashi don yin cholesterol. A sakamakon haka, hantar ku na jan karin cholesterol daga jinin ku. Misalan statins sun hada da:

• atorvastatin (Lipitor)
• ruwa (Lescol XL)
• lovastatin (Altoprev)
• pitavastatin (Livalo)
• farashi (Pravachol)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

Yan biyun acid Bile

Abubuwan da ke haifar da acid na Bile suna ɗaure da ƙwayoyin bile, waɗanda ke da hannu wajen narkar da abinci. Hantar ku tana yin acid din bile ta hanyar amfani da cholesterol. Lokacin da ba a samu acid bile ba, hantar ku dole ta fitar da karin cholesterol daga jinin ka don yin kari.

Misalan jerin bile acid sun haɗa da:

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

Masu hana yaduwar cholesterol

Masu hana yaduwar cholesterol na hana hanjinka cinyewa da yawa cholesterol. Ezetimibe (Zetia) magani ne a cikin wannan ajin. Wani lokaci ana haɗa Zetia da statin.

Fibrates

Fibrates yana kara HDL cholesterol da ƙananan triglycerides - wani nau'in mai a cikin jininka. Misalan sun hada da:

• Cikakken launi (Atromid-S)
• fenofibrate (Tricor)
• gemfibrozil (Lopid)

Niacin

Niacin shine bitamin B wanda zai iya taimakawa haɓaka cholesterol HDL. Ana samunsa a cikin kamfanonin Niacor da Niaspan.

Takeaway

Kuna iya rage ƙwayar cholesterol mara kyau - kuma haɓaka kyawawan cholesterol - tare da changesan sauye-sauye na rayuwa. Wannan ya hada da cin abinci mai kyau da motsa jiki. Idan canje-canje na rayuwa bai isa ba, yi magana da likitanka game da magungunan likita.