Rage "Zaɓaɓɓun" Zaɓuɓɓukan Cholesterol Za a Yi Da TLC
Samun matsanancin matakin LDL cholesterol, wanda aka fi sani da "mummunan" cholesterol, zai iya sanya ku cikin hadari na ciwon zuciya na zuciya idan an bar shi maras kyau. Gaskiyar ita ce, ba kamar wasu matsalolin haɗari ba, za ku iya hana manyan LDL matakan ko rage matakan LDL idan sun riga sun kasance.
Kodayake yawancin magungunan ƙwayar cholesterol zasu iya rage LDL matakan zuwa digiri daban-daban, mai bada sabis na kiwon lafiya na iya son yin amfani da canjin yanayin rayuwa (TLC) don ganin yadda LDL zai iya tafiya kafin an buƙata magani.
Ko kana so ka rage LDL ko hana LDL daga karuwa, ƙarin taƙaitaccen bayani zai iya taimaka maka ka ajiye shi cikin layin lafiya.
Rashin Lura da Kuɗi
Yawan karba ko ƙari ba kawai yana sanya ku cikin haɗarin ƙaddamar da matakan LDL ba, yana iya taimakawa wajen cututtukan zuciya da sauran yanayin lafiya. Tambayoyin binciken da ke rasa ko da ƙananan nauyin nauyi zai iya taimakawa wajen rage matakan LDL.
Kodayake nazarin ya nuna cewa rashin nauyi yana taimakawa wajen rage LDL, sun nuna cewa cin abinci iri iri na iya taimakawa lafiyar zuciya. Abincin da ke cikin fiber da kuma phytosterols mai soluble , da magunguna masu lafiya irin su man zaitun, an samo su don taimakawa wajen rage LDL cholesterol.
A cikin " Jagorarka don Ƙaddamar da Cholesterol Tare da TLC ," Cibiyar Zuciya ta Duniya, Lung, da Ciwon Blood ta lura cewa yana yiwuwa a rage LDL ta 20 zuwa 30 bisa dari tare da wasu canje-canje masu sauƙi a rage cin abinci:
- Bada izinin kasa da kashi 7 cikin dari na adadin kuzari da za su kasance daga ƙwayar zafin jiki zai iya rage LDL ta kashi 8 zuwa 10.
- Rage rage cin abinci na yau da kullum a kasa da 200mg zai iya rage LDL ta kashi 5 zuwa 8.
- Rage 10 fam zai iya rage LDL ta kashi 5 zuwa 8 bisa dari.
- Ƙara 5 zuwa 10 grams na fiber zafin jiki zuwa kwanakinku zai iya rage LDL 3 zuwa kashi 5.
- Ƙara 2 grams kowace rana na tsire-tsire na shuka zai iya rage LDL ta kashi 5 zuwa 15.
Ana buƙatar ƙarin nazarin lokaci mai tsawo domin sanin ko ko ainihin asarar nauyin nauyi ko rage cin abinci da motsa jiki da ke tafiya tare da shi wanda zai haifar da raguwa a matakin LDL. Haka kuma zai yiwu cewa LDL cholesterol zai iya komawa zuwa matakan asali, koda lokacin da asarar nauyi ke kiyayewa. Duk da haka, mai yiwuwa yana maida hankali mai kyau da kuma gina jiki masu dacewa da suka dace da su.
Ƙara Ayyukan Jiki naka
Hanya ba abu ne kawai mai kyau don rasa nauyi ba, nau'i mai yawa zai iya taimakawa rage ƙananan cholesterol-musamman ma LDL cholesterol. Ayyukan maganin baka, irin su gujewa, keken keken keke, jigilar wasanni, da yin iyo, sunyi amfani da mafi yawan cholesterol ta hanyar rage LDL da rage hadarin cututtuka na zuciya, kamar yadda binciken yake.
Sauran nau'i na motsa jiki, irin su yoga, tafiya, da kuma nauyin nauyin nauyin nauyi, an nuna su a rage ƙimar LDL matakan. Ko da yake ba a taɓa nazarin su ba har zuwa wasan motsa jiki.
Tsaya shan taba
Cessation cessation ba kawai yana da babban tasiri a kan matakan HDL, ko "kyau" cholesterol, kuma zai iya dan kadan ƙananan LDL matakan. Cigarette shan taba yana da alaka da matakan cholesterol mafi girma da kuma samuwar wani lalataccen LDL da ake kira LDL oxidized , wanda ke taimaka wa atherosclerosis .
Bincike ya nuna cewa matakan cholesterol zai karu da zarar ka daina shan taba. Da kowane watan bayan da ya bar, LDL matakan ci gaba da raguwa, har ma a wani lokaci ya sake juyawa sakamakon shan taba akan cholesterol bayan kwanaki 90.
Alcohol da LDL Levels
Kodayake yin amfani da barasa na matsakaici zai iya inganta matakan HDL, zai iya ƙananan LDL, bisa ga binciken. Yin amfani da matsakaici yana nufin sha ɗaya a rana ga mata kuma daya zuwa sha biyu a kowace rana ga maza. Wani sha'ani na barasa ya hada da giya 12 da giya ko giya 5 na giya.
Duk da haka, shan karin barasa ba daidai ba ne mafi dacewa sakamakon sakamakon inganta lafiyar zuciyarka.
Binciken ya nuna cewa shan fiye da giya guda uku a rana zai iya haifar da sauƙin samun ciwon zuciya.
Kalma Daga
Tare da sauye-sauye na salon sauƙi, ƙwayar cholesterol na LDL zai iya zama ƙasa. Dangane da ƙwayoyin cholesterol na yanzu, duk da haka, waɗannan matakai bazai isa ba. Duk da yake yana da kyau don yin waɗannan canje-canje saboda za su tasiri lafiyar lafiyarka, tabbas za ka bi shawarar likitanka game da wasu hanyoyin da za a bi da babban cholesterol.
> Sources:
> Matsanancin Cholesterol Ya inganta tare da Asarar Gida da Rashin Cincin Abincin Mai Kyau. Jami'ar California San Diego Health. 2016.
> Tabara Y, et al. Mendelian Randomization Analysis a cikin uku Jafananci Popular Popular Yarda da wani rikice-rikice na da amfani da Alcohol a Lowering Low-Density Cholesterol Levels da Lissafi Matattaloli. Atherosclerosis . 2016; 254: 242-248. Doi: 10.1016 / j.atherosclerosis.2016.08.021.
> Cibiyar Zuciya ta Duniya, Lung, da Ciwon Blood. Jagorarka don ƙaddamar da Cholesterol Tare da TLC. Cibiyoyin Ƙasa na Heath. 2005.
> Yunsuk K, Park J, Carter R. Yawancin Ƙananan Labaran Lipoprotein da ƙwayoyin ƙwayoyin ƙwayoyin cuta bayan Ƙungiyar Harkokin Kasuwanci. International Journal of Sports Medicine. 2017. Doi: 10.1055 / s-0043-118848.
> Zhang Y, Chen L, Feng C, et al. ASSA 14-13-01 Cigarteet Smoking-Rigar da LDL Dysfunction shi ne Sakamakon Gaskiya Bayan Bayan Cigaba. Zuciya . 2015; 101: A40-A41. Doi: 10.1136 / heartjnl-2014-307109.107.