Zomwe zimayambitsa cholesterol yayikulu, zoyenera kuchita, momwe mungachitire?

Cholesterol - Ichi ndi chinthu chonga mafuta chomwe chimakhala pafupifupi zamoyo zonse. Ziyenera kumveka kuti 20-30% yokha ya izo imalowa m'thupi ndi chakudya. Cholesterol yotsala (yofanana ndi cholesterol) imapangidwa ndi thupi lenilenilo. Choncho, zifukwa za kuwonjezeka kwa mlingo wake m'magazi kungakhale zambiri.

Cholesterol okwera - ndichiyani?

Madokotala amalankhula za kuchuluka kwa cholesterol m'magazi pamene zisonyezo zimapitilira mulingo wopitilira gawo limodzi mwa magawo atatu. Mwa anthu athanzi, cholesterol iyenera kukhala yochepera 5,0 mmol / l (mutha kudziwa zambiri apa: chizolowezi cha cholesterol m'magazi ndi zaka). Komabe, sizinthu zonse zonga mafuta zomwe zili m'magazi zomwe zimakhala zowopsa, koma ma lipoprotein otsika kwambiri. Amakhala pachiwopsezo chifukwa amakonda kudziunjikira pamakoma a mitsempha yamagazi ndipo pakapita nthawi amapanga zolembera za atherosclerotic.

Pamwamba pa kukula mkati mwa chotengera, thrombus pang'onopang'ono imayamba kupanga (yopangidwa makamaka ndi mapulateleti ndi mapuloteni a magazi). Zimapangitsa kuti chotengeracho chikhale chochepa kwambiri, ndipo nthawi zina kachidutswa kakang'ono kamene kamachoka pamtambo, chomwe chimayenda pamodzi ndi magazi akuyenda m'chotengeracho mpaka pamene chotengeracho chimachepa kwambiri. Ndipamene magaziwo amamatira. Izi zimabweretsa kuti kuyendayenda kwa magazi kumasokonekera, komwe chiwalo china chimavutika. Nthawi zambiri, mitsempha ya matumbo, m'munsi, ndulu ndi impso zimatsekedwa (nthawi yomweyo, madokotala amanena kuti matenda a mtima wa chiwalo chimodzi kapena china chachitika). Ngati chotengera chomwe chimadyetsa mtima chikuvutika, ndiye kuti wodwalayo ali ndi infarction ya myocardial, ndipo ngati ziwiya za ubongo, ndiye kuti sitiroko.

Matendawa amakula pang’onopang’ono komanso mosaoneka bwino kwa munthu. Munthu amatha kumva zizindikiro zoyamba za kusowa kwa magazi ku chiwalo pokhapokha mtsempha wamagazi utatsekedwa ndi theka. Ndiko kuti, atherosulinosis idzakhala yopita patsogolo.

Momwe matendawa amadziwonetsera yekha zimatengera komwe cholesterol idayamba kudziunjikira. Ngati mtsempha watsekedwa, munthuyo amayamba kuona zizindikiro za matenda oopsa. Alinso pachiwopsezo cha kung'ambika kwa aortic ndi kufa ngati njira zochiritsira zoyenera sizimatengedwa munthawi yake.

Ngati cholesterol imatsekeka m'mitsempha ya aortic, ndiye kuti pamapeto pake izi zipangitsa kuti magazi asokonezeke muubongo, zomwe zimayambitsa zizindikiro monga kukomoka, chizungulire, kenako sitiroko imayamba. Ngati mitsempha ya m'mitsempha ya mtima yatsekedwa, ndiye kuti zotsatira zake ndi matenda a mitsempha ya chiwalo.

Pamene magazi amaundana m'mitsempha (mesenteric) yomwe imadyetsa matumbo, minofu ya m'matumbo kapena mesentery imatha kufa. Komanso, chule m'mimba nthawi zambiri amapangidwa, kuchititsa colic m'mimba, kutupa ndi kusanza.

Mitsempha ya aimpso ikakhudzidwa, imawopseza munthu yemwe ali ndi matenda oopsa. Kuphwanya kwa magazi ku ziwiya za mbolo kumabweretsa kusokonezeka kwa kugonana. Kuphwanya magazi m`munsi malekezero kumabweretsa maonekedwe a ululu ndi kukhala olumala, amene amatchedwa intermittent.

Ponena za ziwerengero, nthawi zambiri kuchuluka kwa cholesterol m'magazi kumawonedwa mwa amuna opitilira zaka 35 komanso mwa amayi omwe alowa m'thupi.

Chifukwa chake, cholesterol yayikulu m'magazi imatha kutanthauza chinthu chimodzi - zovuta zazikulu zimachitika m'thupi, zomwe, ngati sizingachitike, ndiye kuti pamapeto pake zimabweretsa imfa.

Zifukwa za cholesterol yayikulu

Zifukwa zomwe zimapangitsa kuti cholesterol ikhalebe yokhazikika ingakhale motere:

• Munthu ali ndi matenda obadwa nawo. Zina mwa izo ndi polygenic banja hypercholesterolemia, cholowa dysbetalipoproteinemia ndi kuphatikiza hyperlipidemia;

• Matenda a impso, mwachitsanzo, kulephera kwaimpso, nephroptosis, glomerulonephritis;

• Kuthamanga kwa magazi;

• Matenda a mtima;

• Gout;

• Werner syndrome;

• Analbuminemia;

• chiwindi pathologies, makamaka aakulu ndi pachimake chiwindi, matenda enaake, extrahepatic jaundice, subacute chiwindi dystrophy;

• Matenda a kapamba, akhoza kukhala pachimake ndi aakulu kapamba, ziwalo zotupa;

• Kukhalapo kwa matenda ashuga.

• Hypothyroidism;

• Matenda okhudzana ndi ukalamba omwe nthawi zambiri amawonekera mwa anthu omwe adutsa zaka 50;

• Zotupa zoopsa za prostate;

• Kusakwanira kupanga mahomoni a somatotropic;

• Nthawi yobereka mwana;

• Kunenepa kwambiri ndi zovuta zina za metabolic;

• Kuperewera kwa zakudya m'thupi;

• Megaloblastic anemia;

• Obstructive m`mapapo mwanga matenda aakulu chikhalidwe;

• Rheumatoid nyamakazi;

• Kutenga mankhwala ena, mwachitsanzo, androgens, adrenaline, chlorpropamide, glucocorticosteroids;

• Kusuta, komanso, ndikokwanira kukhala wosuta chabe;

• Kuledzera kapena kungogwiritsa ntchito molakwa zakumwa zoledzeretsa;

• Kukhala ndi moyo wongokhala komanso kusachita masewera olimbitsa thupi pang'ono;

• Kudya mopitirira muyeso zakudya zopanda mafuta ndi zamafuta. Apa, komabe, ndiyenera kunena kuti izi sizokhudza kusintha zakudya zopanda mafuta m'thupi, koma kuchepetsa kuchuluka kwa zakudya zamafuta ndi zokazinga zomwe zimadyedwa.

Kodi cholesterol yoyipa kwambiri ndi chiyani?

Pali ziwopsezo zina ku thanzi la munthu ngati ali ndi chiwonjezeko chokhazikika m'magazi a cholesterol. Ambiri saona kuti zimenezi n’zochititsa mantha. Komabe, izi siziyenera kunyalanyazidwa, chifukwa zimabweretsa ma pathologies angapo amtima, omwe pamapeto pake amakhala oyambitsa matenda a mtima ndi sitiroko.

Ngakhale kuti pali mankhwala ambiri komanso njira zosiyanasiyana zochizira matenda a mtima ndi mitsempha yamagazi, ma pathologies awa amakhala oyamba pakati pa matenda onse omwe amatsogolera ku imfa pakati pa anthu padziko lonse lapansi. Bungwe la World Health Organization limapereka ziwerengero zomveka bwino: 20% ya zikwapu ndi 50% ya matenda a mtima ndi chifukwa chakuti anthu ali ndi cholesterol yambiri. Komabe, musataye mtima ngati kuchuluka kwa chinthu ichi m'magazi kwapezeka, popeza cholesterol imatha ndipo iyenera kuyendetsedwa.

Komabe, kuti muwonetsetse kuwopsa kwa chiwopsezo, ndikofunikira kumvetsetsa bwino chomwe chimayambitsa cholesterol yowopsa komanso yosakhala yowopsa:

• LDL ndiye cholesterol "yoyipa". Ndiko kuwonjezeka kwa msinkhu wake komwe kumawopseza kutseka mitsempha, ndipo chifukwa chake, pali chiopsezo cha mapangidwe a zikwapu ndi matenda a mtima. Chifukwa chake, ndikofunikira kuyesetsa kuwonetsetsa kuti magazi ake asapitirire chizindikiro cha 100 mg / dl. Komabe, izi ndi zizindikiro za munthu wathanzi mwamtheradi. Ngati pali mbiri ya matenda a mtima, ndiye kuti milingo ya LDL iyenera kuchepetsedwa mpaka 70 mg/dL;

• Cholesterol "yabwino" imachepetsa zomwe zili "zoyipa". Amatha kujowina cholesterol "yoyipa" ndikuyitengera kuchiwindi, komwe pambuyo pakuchitapo kanthu, imatuluka mwachilengedwe kuchokera mthupi la munthu;

• Mtundu wina wamafuta opanda thanzi umatchedwa triglycerides. Amazunguliranso m’mwazi ndipo, mofanana ndi LDL, amawonjezera ngozi ya kudwala matenda akupha. Magazi awo sayenera kupitirira 50 mg/dl.

Cholesterol imazungulira m'magazi a munthu aliyense, ndipo ngati mafuta "oyipa" ayamba kukwera, ndiye kuti, kapena m'malo mwake, kuchuluka kwake, kumayikidwa pamakoma a mitsempha yamagazi, ndikuchepetsa mitsempha pakapita nthawi, kotero kuti magazi sangadutse mwa iwo monga kale. Ndipo makoma awo amakhala osalimba. Ma plaques amapanga mozungulira momwe magazi amaundana. Zimasokoneza kayendedwe ka magazi ku chiwalo china ndipo minofu ya ischemia imapezeka.

Kuopsa kwa kusapezeka ndi cholesterol yayikulu ndikwambiri kuposa kuchuluka kwaimfa zomwe zimachitika chifukwa cha izi. Izi ndichifukwa choti cholesterol yayikulu imadziwonetsa mochedwa kwambiri mwanjira yazizindikiro zina.

Ndicho chifukwa chake ndikofunikira kwambiri kumvetsera:

• Kukhalapo kwa ululu m'munsi pamene mukuyenda;

• Mawonekedwe a xanthomas, kapena mawanga achikasu pakhungu;

• Kukhalapo kwa kulemera kwakukulu;

• Kupweteka kwapakati m'dera la mtima.

Ngati pali chimodzi mwa zizindikirozi, m'pofunika kukaonana ndi dokotala mwamsanga ndikuyesa mayeso oyenerera.

6 nthano zokhuza cholesterol yayikulu

Komabe, musatengeke kwambiri poganizira za cholesterol popanda chifukwa china. Anthu ambiri ali otsimikiza kuti ndi chiwopsezo chakupha, motero amayesa ndi njira zonse zomwe zilipo kuti achepetse kudya kwawo. Pachifukwa ichi, zakudya zosiyanasiyana zimagwiritsidwa ntchito zomwe zimaphatikizapo kuchotsa zakudya zomwe zimakhala ndi mafuta m'zakudya. Komabe, kuchita zimenezi sikuli kolondola kwenikweni, chifukwa chifukwa cha zimenezi mukhoza kuwononga kwambiri thanzi lanu. Kuti mukhalebe ndi cholesterol yabwinobwino, komanso kuti musawononge thupi lanu, muyenera kudzidziwa bwino ndi nthano zodziwika bwino.

6 nthano zokhuza cholesterol yayikulu: +

1. Cholesterol imatha kulowa m'thupi ndi chakudya chokha. Ndipotu izi ndi maganizo olakwika omwe anthu ambiri amawaona. Pa avareji, 25% yokha mwa mafutawa ndi omwe amalowa m'magazi kuchokera kunja. Zina zonse zimapangidwa ndi thupi lenilenilo. Chifukwa chake, ngakhale mutayesa kuchepetsa kuchuluka kwamafuta awa mothandizidwa ndi zakudya zosiyanasiyana, simungathe "kuchotsa" gawo lake lalikulu. Madokotala amalimbikitsa kumamatira ku zakudya zopanda mafuta a kolesterolini osati pofuna kupewa, koma chifukwa chamankhwala, pamene mulingo wamafutawa umadutsadi. M'zakudya, zomwe zimakulolani kuti muthe kuchotsa cholesterol yambiri, sikuyenera kukhala tchizi, mkaka wokhala ndi mafuta ambiri, ndi nkhumba. Kuphatikiza apo, mafuta a kanjedza ndi kokonati, omwe amapezeka mu ayisikilimu, makeke komanso pafupifupi ma confectionery, amavulaza.

2. Cholesterol iliyonse imawononga thanzi la munthu. Komabe, sizili choncho. Imodzi, yomwe ndi LDL, imatha kubweretsa matenda oopsa, ndipo mtundu wina wa cholesterol, womwe ndi HDL, m'malo mwake, umathandizira kuthetsa chiwopsezocho. Kuphatikiza apo, cholesterol "yoyipa" ndiyowopsa pokhapokha ngati mulingo wake upitilira momwemo.

3. Miyezo ya cholesterol yochulukirapo kuposa yanthawi zonse imatsogolera kukukula kwa matenda. Ndipotu, palibe matenda omwe angayambitsidwe ndi cholesterol yambiri. Ngati zizindikirozo ndizokwera kwambiri, ndiye kuti muyenera kumvetsera zifukwa zomwe zinayambitsa izi. Izi zikhoza kukhala chizindikiro cha matenda a impso, chiwindi, chithokomiro ndi ziwalo zina kapena machitidwe. Osati mafuta a kolesterolini omwe amayambitsa matenda a mtima ndi sitiroko, koma kusadya bwino, kupsinjika pafupipafupi, moyo wongokhala ndi zizolowezi zoyipa. Chifukwa chake, ndikofunikira kudziwa kuti triglycerides yamagazi ndi cholesterol yonse sayenera kupitilira 2,0 ndi 5,2 mmol pa lita, motsatana. Nthawi yomweyo, mulingo wa cholesterol yayikulu komanso yotsika kwambiri sikuyenera kupitilira 1,9 ndi 3,5 mmol pa lita. Ngati mafuta otsika kwambiri ndi otsika kwambiri, ndipo mafuta ochuluka kwambiri, m'malo mwake, ndi otsika, ndiye kuti ichi ndi chizindikiro choopsa kwambiri cha vuto m'thupi. Ndiye kuti, cholesterol "yoyipa" imaposa "chabwino".

4. Chizindikiro chowopsa kwambiri ndikuwonjezeka kwa cholesterol m'magazi. Iyi ndi nthano ina yodziwika bwino. Ndizowopsa kwambiri kudziwa kuti ndi mulingo wa triglycerides womwe umachulukitsidwa.

5. Cholesterol imachepetsa moyo. Anthu ambiri amakhulupirira kuti ndi kuchepa kwa cholesterol yonse, kuchuluka kwazaka zomwe amakhala kumawonjezeka kwambiri. Komabe, maphunziro anachitidwa mu 1994 kutsimikizira kuti ichi sichowonadi chenicheni. Mpaka pano, palibe mtsutso umodzi wokhutiritsa wokomera nthano yofala imeneyi.

6. Mankhwala angathandize kuchepetsa kuchuluka kwa cholesterol m'magazi. Izi sizowona kwathunthu, chifukwa ma statins ndi owopsa kwambiri mthupi. Koma pali zinthu zachilengedwe, zomwe zimadya zomwe muzakudya, mutha kukwaniritsa kuchepa kwa zisonyezo zapamwamba. Mwachitsanzo, tikukamba za mtedza, mafuta a azitona, nsomba za m’nyanja ndi zina.

Momwe mungathanirane ndi cholesterol yayikulu?

Pofuna kuchepetsa mlingo wa kolesterolini m'magazi, mankhwala onse ndi njira zopanda mankhwala zimagwiritsidwa ntchito.

Zochita zolimbitsa thupi

Kuchita masewera olimbitsa thupi mokwanira kumathandizira kuchepetsa cholesterol: +

• Choyamba, kuchita masewera olimbitsa thupi nthawi zonse kumathandiza thupi kuchotsa mafuta omwe alowa m'magazi ndi chakudya. Pamene lipids "zoipa" sizikhala m'magazi kwa nthawi yayitali, sakhala ndi nthawi yokhazikika pamakoma a mitsempha ya magazi. Zatsimikiziridwa kuti kuthamanga kumalimbikitsa kuchotsa mafuta ku zakudya. Ndi anthu omwe amathamanga pafupipafupi omwe satengeka kwambiri ndi mapangidwe a cholesterol plaques;

• Kachiwiri, masewera olimbitsa thupi wamba, masewera olimbitsa thupi, kuvina, kuwonetsa kwanthawi yayitali mpweya wabwino komanso kupsinjika pafupipafupi pathupi kumakupatsani mwayi wosunga kamvekedwe ka minofu, komwe kumakhudza kwambiri mitsempha yamagazi;

• Kuyenda ndi kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira makamaka kwa okalamba. Komabe, simuyenera kupanikizika kwambiri, chifukwa kuwonjezeka kwa kugunda kwa mtima kungawonongenso thanzi la munthu wokalamba. Muzonse, ndikofunikira kuyang'anira muyeso, komanso polimbana ndi cholesterol yochulukirapo.

Malangizo Othandiza

Nawa maupangiri 4 othandiza kwambiri omwe angakuthandizeni kuchepetsa cholesterol yoyipa:

• M'pofunika kusiya zizolowezi zoipa. Kusuta ndi chimodzi mwazinthu zomwe zimawononga thanzi la munthu. Ziwalo zonse popanda kupatula zimavutika nazo, kuphatikiza apo, chiopsezo chokhala ndi atherosulinosis chimawonjezeka;

• Ponena za mowa, mumlingo wokwanira ukhoza kuthandizira kulimbana ndi ma depositi a kolesterolini. Koma simungapitirire chizindikiro cha 50 magalamu a zakumwa zoledzeretsa ndi magalamu 200 a zakumwa zoledzeretsa. Komabe, njira yodzitetezera yotereyi si yoyenera kwa aliyense. Kuphatikiza apo, madokotala ena amatsutsa mwamphamvu kumwa mowa, ngakhale pamlingo wochepa;

• Kusintha tiyi wakuda ndi tiyi wobiriwira kumatha kutsitsa cholesterol ndi 15%. Zinthu zomwe zili mmenemo zimathandiza kuti makoma a capillaries amalimbikitsidwa ndipo mlingo wa lipids wovulaza umachepetsedwa. Kuchuluka kwa HDL, m'malo mwake, kumawonjezeka;

• Kumwa timadziti tatsopano tofinyidwa kuthanso kukhala njira yodzitetezera polimbana ndi midadada ya cholesterol. Komabe, ziyenera kutengedwa moyenera komanso mulingo winawake. Komanso, si madzi onse ali ndi phindu pa thupi. Zina mwa zomwe zimagwira ntchito ndi madzi a celery, madzi a karoti, madzi a beetroot, madzi a nkhaka, madzi aapulo, madzi a kabichi, ndi madzi a malalanje.

Food

Polimbana ndi cholesterol yambiri, zakudya zopatsa thanzi zimatha kuthandiza, momwe zakudya zina ziyenera kuchotsedwa, ndipo kumwa zina kuyenera kuchepetsedwa. Ndikofunikira kuti munthu asadye kupitilira 300 mg wa cholesterol patsiku limodzi ndi chakudya. Zambiri mwazinthu izi zimapezeka mu ubongo, impso, caviar, dzira yolk, batala, soseji wosuta, mayonesi, nyama (nkhumba, ng'ombe, mwanawankhosa). Ngati zinthu izi zimathandizira kuti cholesterol m'magazi ikwera pang'onopang'ono, ndiye kuti pali ena omwe, m'malo mwake, amatsitsa.

Makamaka, ndikofunikira kuti zakudya zikhalepo:

• Madzi amchere, madzi a masamba ndi zipatso, koma okhawo amene anafinyidwa ku zipatso zatsopano;

• Mafuta: azitona, mpendadzuwa, chimanga. Komanso, iwo ayenera kukhala, ngati si njira yathunthu, ndiye osachepera pang'ono m'malo batala. Ndi mafuta a azitona, komanso ma avocados ndi mtedza, omwe ali ndi mafuta otere omwe amathandiza kuchepetsa cholesterol choipa;

• Nyama, amagwiritsidwa ntchito pazakudya za munthu yemwe ali ndi cholesterol yayikulu ayenera kukhala wowonda. Izi ndi mitundu ya nyama monga nyama yamwana wang'ombe, kalulu ndi nkhuku, zomwe ziyenera kuchotsedwa poyamba pakhungu;

• Mbewu. Musaiwale za mbewu zonse, makamaka tirigu, oats ndi buckwheat;

• Zipatso. Idyani zipatso zosiyanasiyana zosachepera 2 pa tsiku. Ngakhale ochulukirapo a iwo, kuchuluka kwa cholesterol m'magazi kumatsika mwachangu. Zipatso za citrus ndizothandiza kwambiri. Makamaka, anapeza kuti pectin ali zamkati ndi peel wa mphesa akhoza kwambiri kuchepetsa mafuta m'thupi, mpaka 7%, mu miyezi iwiri yokha kumwa wokhazikika;

• pulse. Chida chawo chachikulu polimbana ndi cholesterol yochulukirapo ndi kuchuluka kwa ulusi wosungunuka m'madzi. Ndi iye amene amatha kuchotsa mwachibadwa chinthu chonga mafuta m'thupi. Zotsatira zofananazi zikhoza kutheka ngati chimanga, chimanga ndi oat, chimatengedwa pamlomo;

• Nsomba zam'nyanja zamitundu yamafuta. Pofuna kuthandiza anthu omwe ali ndi cholesterol yochuluka, nsomba zamafuta zimabwera, zomwe zili ndi Omega 3. Ndi chinthu ichi chomwe chimathandizira kuti kukhuthala kwa magazi kumachepa kwambiri, ndipo magazi amapanga pafupipafupi;

• Adyo. Mwachibadwa imagwira ntchito pa kolesterolini ponena za kuchepetsa milingo yake m’mwazi. Komabe, pali chenjezo limodzi - liyenera kudyedwa mwatsopano, popanda kuthandizidwa ndi kutentha.

[Kanema] Dr. Evdokimenko akufotokoza chifukwa chake cholesterol imakwera komanso momwe mungachepetsere:

Chifukwa chiyani cholesterol ndiyofunikira kwa munthu. Kodi zakudya zomwe zili ndi cholesterol zimakhudza bwanji thanzi la thupi. Nthano ya cholesterol mu chakudya. Chifukwa chiyani cholesterol yazakudya siyimawonjezera cholesterol? Kodi mungadye mazira ndi yolk? N’chifukwa chiyani madokotala akusocheretsa anthu? Chifukwa chiyani mafuta a cholesterol amapha? Katundu ndi ntchito za lipoproteins. Kodi mungadye mazira angati patsiku?

Kupewa kwa cholesterol yayikulu

Njira zodzitetezera zomwe cholinga chake ndikuchepetsa kuchuluka kwa cholesterol ndiyo njira yabwino kwambiri yothanirana ndi matenda amtima ndi mtima.

Pofuna kupewa mapangidwe a cholesterol plaques, malangizo awa ayenera kutsatiridwa:

• Khalani ndi moyo wabwino. Mwina anthu ambiri angaganize kuti uwu ndiupangiri woletsa, komabe, ndikulimbana ndi cholesterol yayikulu yomwe ndiyothandiza kwambiri. Komanso, si aliyense amene amatha kumamatira ku moyo wathanzi weniweni, mosasamala kanthu za momwe zingawonekere zosavuta;

• Kuthetsa kapena kuchepetsa mikhalidwe yovuta. Mwachilengedwe, sikutheka kuwapewa kwathunthu, chifukwa chake, ngati simungathe kulimbana ndi malingaliro anu, mutha kumwa mankhwala achilengedwe, malinga ndi malangizo a dokotala;

• Osadya kwambiri komanso kuchepetsa kudya zakudya zomwe zili ndi cholesterol yambiri. Simuyenera kuwasiya kwathunthu ngati mulingo wa cholesterol sunakwezedwe, koma pofuna kupewa, muyenera kutsatira zakudya zopatsa thanzi kapena zochepa;

• Hypodynamia - apa pali "mnzako ndi mnzake" wina wa cholesterol yayikulu. Munthu akamasuntha pang'ono, m'pamenenso chiopsezo chake chopanga cholesterol plaque m'mitsempha chimakula. Choncho, kuchita masewera olimbitsa thupi nthawi zonse ndikofunika kwambiri;

• Kukana zizolowezi zoipa. Kuledzera ndi kusuta komanso opanda mafuta a kolesterolini kumawononga ziwalo zonse za thupi la munthu. Ndipo ndi kuchuluka kwa cholesterol, ngozi za imfa chifukwa cha matenda a mtima ndi sitiroko zimawonjezeka kangapo;

• Kuyendera pafupipafupi kwa dokotala komanso kupereka magazi kuti mudziwe kuchuluka kwa cholesterol m'thupi. Izi ndizowona makamaka kwa amuna opitilira zaka 35 komanso kwa amayi omwe alowa m'thupi. Ndi mwa anthu otere omwe ali ndi chiopsezo chachikulu chopanga cholesterol plaques;

• Muyenera kuyang'ana kulemera kwanu. Ngakhale kuti sizimakhudza mwachindunji mlingo wa kolesterolini, komabe, matenda oyambitsidwa ndi kunenepa kwambiri angakhale chinthu chomwe chinakankhira kuwonjezeka kwa cholesterol;

• Miyezo yokwera ya cholesterol ndi nthawi yoyang'ana zovuta ndi zovuta m'thupi. Ndikoyenera kukumbukira nthawi zonse kuti gawo laling'ono kwambiri la cholesterol limachokera ku chakudya. Choncho, ngati msinkhu wake ukukula, ndipo munthu amatsatira menyu wathanzi, ndiye kuti ndi bwino kukaonana ndi katswiri kuti azindikire matenda omwe akugwirizana nawo.

Malinga ndi madotolo ambiri, kuchuluka kwa mafuta m'thupi ndi vuto la kusasamalira thanzi la munthu komanso moyo wake. Pofuna kupewa mapangidwe a cholesterol plaques, sikokwanira kungochepetsa zakudya zina pazakudya. Njirayi iyenera kukhala yokwanira, ndipo muyenera kuyamba ndi moyo.

Kuphatikiza apo, ndikofunikira kukumbukira kuti matendawa ndi osavuta kupewa kuposa kuchiza pambuyo pake. Komanso, mankhwala ochepetsa cholesterol amakhala ndi zotsatirapo zambiri.