Komai komai shekarun ku, akwai wasu hanyoyi da za ku iya hana atherosclerosis . Yin magana da ƙananan cholesterol da triglyceride zai iya taimaka maka ka hana ci gaban atherosclerosis da lalacewa zai iya haifar da tsarin kwakwalwarka.
Atherosclerosis, wanda aka fi sani da "hardening of arteries," yana faruwa a lokacin da cholesterol da sauran lipids fara tattara a kan ganuwar ciki na lalata jini.
Wannan ginawa yana haifar da kafawar waxy thickening a cikin jirgin ruwa, da aka sani da suna plaque. Duk da yake atherosclerosis kanta ba ya haifar da wani bayyanar cututtuka, lalacewa da cewa atherosclerosis ya yi wa tsarin siginal na iya haifar da yanayin lafiya mai tsanani, ciki har da ciwon zuciya, ciwon jijiyoyin jini - har ma da mutuwa.
Abin farin ciki, zaka iya daukar matakai don hana - ko jinkirin ci gaba - na atherosclerosis. Wannan yana da yawa wajen yin wasu canje-canje a rayuwarka. Saboda high cholesterol matakin zai iya haifar da ci gaban atherosclerosis, irin salon gyaran gyare-gyare da kuke amfani da su don hana ƙananan cholesterol matakan yin girma kuma za a iya amfani da su don hana atherosclerosis.
Canja Abincin ku
Zaka iya yin canje-canje da dama zuwa ga abincinka don hana - ko a kalla jinkirin - ci gaban, atherosclerosis. Yin wadannan canje-canjen zai taimake ka ka ci gaba da tsayayyun ƙwayar cholesterol a cikin dubawa:
- Rage yawan adadin mai da kuke cinyewa, kuma ku guje wa abinci da ke dauke da fatsun fure gaba daya. Ana samo ƙwayoyin mai juyo a cikin kayan abinci da aka shirya, kamar cookies da kwakwalwan kwamfuta. Maimakon haka, cinye abincin da ya fi girma a cikin kitsun da ba'a da shi, wanda aka samo a cikin abinci kamar kwayoyi, zaituni, da kifi mai kifi.
- Yin amfani da barasa mai yawa - ba fiye da nau'i biyu na barasa ba idan kai mutum ne, kuma ba fiye da ɗaya gilashin barasa ba idan kana da mace - kuma zai iya rage yawan hadarin da ke cikin cututtukan zuciya. Amma kada ka wuce wannan: Yawancin giya zai iya zama mummunan lalacewar lafiyar ku. An nuna shan barasa don rage yawan ƙwayar cholesterol. Kodayake wannan ya hada da giya, giya, da giya mai maɗaukaka, polyphenols da aka samu a cikin giya - kamar giya jan - suna da tausayi sosai a lokacin da aka cinye su a yawancin adadin.
- Ciyar da abincin da ya hada da yawan 'ya'yan itatuwa da kayan marmari. Yawancin sunadarai an gano su a cikin wadannan abinci - ciki har da phytosterols da polyphenols - wanda zai iya taimakawa wajen rage lakabin ku kuma zai iya rage ƙonewa.
- Ƙayyade amfanin ku na masu yalwace mai tsabta. Cakes, candies, da sauran abinci mai zurfin sukari za su iya tayar da triglycerides da rage ƙananan cholesterol na HDL - duk wanda zai iya inganta ci gaban atherosclerosis. Maimakon haka, cinye abincin hatsi. Wadannan abinci sun fi girma a fiber, wanda zai iya taimakawa dan kadan rage LDL cholesterol.
Tsaya shan taba
Shan taba na iya tayar da ƙananan cholesterol kuma yana wulakanci rufin ciki, ko endothelium, na tasoshin ku. Wannan abin girke-girke ne wanda zai iya kafa harsashi don kafa nau'in plaque a cikin arteries. Ta wajen dakatar da shan taba a yanzu, zaka iya rage LDL cholesterol, tada sama da cholesterol na HDL kuma ka rage hadarin bunkasa atherosclerosis.
Aiki Aiki kullum
Yin aiki don akalla minti 30 a yawancin kwana a mako zai iya hana mutuwa saboda sakamakon atherosclerosis. Kodayake wannan mahaɗin ba shi da cikakkiyar bayani, yana iya samun wani abu da rage LDL cholesterol, ƙãra HDL cholesterol, da kuma asarar nauyi, duk wanda zai iya rage haɗarin bunkasa atherosclerosis da cututtukan zuciya na zuciya.
Kodayake aikace-aikace na wasan kwaikwayo (kamar yin iyo, wasa, da kuma motsa jiki) sune mafi yawan binciken, tafiya, nauyin nauyin nauyi, da ƙwarewar tasiri (kamar yoga) na iya samun wasu amfana.
Kula da hankali ga lafiyarka
Kula da duk wani yanayin kiwon lafiyar da kake da shi. Wasu yanayi na kiwon lafiya, banda high cholesterol, na iya inganta atherosclerosis idan aka bari ba tare da gurgunta ba, ciki har da:
- Ciwon sukari
- Kiba
- Hypothyroidism
- Hawan jini
Ta hanyar kiyaye nauyinka, da cholesterol, da kuma jini a cikin jeri na al'ada, zaka iya rage gurbin takarda a cikin tasoshinka.
Ya kamata ku san tarihin lafiyar ku na iyalinku - musamman ma idan kuna da iyaye ko wasu dangi na kusa da suka taso da matakan cholesterol ko ƙwayar cutar zuciya a farkon rayuwarsu.
Mai bada sabis na kiwon lafiya zai iya kula da ci gaba da halayen cututtukan zuciya - da kuma bada shawarwari game da canje-canje ga tsarin lafiyarka - don taimakawa jinkirin samuwar atherosclerosis.
Idan matakan lipid dinku ba a cikin saitunan lafiya ba - duk da canza canje-canjen ku - mai bada sabis na kiwon lafiya zai iya yanke shawarar sanya magani don rage labarun ku. Wasu magunguna, kamar su statins, ba kawai ƙananan matakan kafe ba - an kuma nuna su don rage yawan hadarin da ke haifar da cututtukan zuciya.
Sources:
Lam JYT. Jagora mai kula da ganewar asali da farfadowa. Samun shiga yanar gizo: 24 Fabrairu 2016.
Dipiro JT, Talbert RL. Pharmacotherapy: A Approach Pathophysiological, 9th ed 2014.