Marasa lafiya waɗanda suka karbi babban maganin cholesterol yayi amsa tare da martani daga jere zuwa rashin tunani. Amma fahimtar hanyoyi masu sauki wanda ke taimakawa wajen gudanar da yanayin wannan yanayin zai iya taimakawa yalwata jin dadi.
"Akwai wani abu da za ku iya yi game da ita," in ji Daniel Edmundowicz, MD, masanin farfesa na likita da kuma darektan kwakwalwar cutar a Jami'ar Pittsburgh Medical Center.
"Na ko da yaushe kullun cewa wannan yanayin ne mai hanawa. Yanzu ne lokacin da za a canza salon rayuwa."
Tabbas, watsar da hanyoyi na rayuwa ba sauki. Edmundowicz ya lura cewa lokacin da yake kula da ƙwayoyin cholesterol, kowane mai haƙuri yana da nasarorinta ga nasara.
"Ga wasu marasa lafiya, ba ƙin yarda ba ne, yana da 'me ya sa?'" In ji shi, ya kara da cewa rashin tausayi yafi kowa a cikin marasa lafiya. "Zan yi magana da ni, magungunan zuciya ba hanya ce mai kyau ba - yana da sauri." Amma idan ya ambaci yiwuwar fashewar cutar da ciwo mai dorewa, "wannan yana kama da hankali."
Ɗaya daga cikin Mataki a Wani lokaci Bayan Bayanan Asali
Ma'aikata za su iya saukewa ta hanyar ƙaramiyar bayani game da tsarin abinci, shan taba da kuma aiki na jiki wanda yakan haɗa da ganewar asali na high cholesterol.
"Muna ƙoƙari kada mu yi amfani da kalmomin, 'abinci da motsa jiki,'" in ji Edmundowicz, wanda a maimakon ya jaddada TLC, ko kuma "yanayin warkewa ya canza."
Kawai tafiya da kare ko aikin lambu yana da kyau farawa. Daga ƙarshe, ya kamata ka samu kanka motsi na minti 30 a rana, sau biyar a mako. Amma kungiyar Amurkan ta Amirka ta lura cewa wa] annan mintoci 30 ba za su faru a lokaci ɗaya ba. Yakamata, alal misali, don karya aikinku na lokaci zuwa uku, minti 10-lokaci a rana.
AHA kuma ya bada shawarar, a lokacin da za a fara kowane shirin motsa jiki , don fara sannu a hankali, sa tufafi mai kyau, kasancewa da tsabta kuma canza rayuwarka don kauce wa rashin tausayi ko "ƙone." Kuma yin aiki tare da wani mutum ko rukuni na iya taimakawa wajen ci gaba da dalili. Ka tuna kuma ka yi magana da likitanka idan ka kasance cikin jiki har tsawon lokaci ko kuma idan kana da wasu damuwa na kiwon lafiya.
Zuwa Dandalin Abinci
Za'a iya maye gurbin abinci mai mahimmanci tare da mafi kyawun zabin. Maureen Mays, MD, mataimakin farfesa a likita da kuma darektan kwakwalwa na cututtuka a Oregon Lafiya da Kimiyya a Jami'ar Portland, ya fara tattaunawa game da abinci tare da sukari, musamman a sha.
"Abu na farko da na yi tare da dukan marasa lafiya - shi ne nau'i na sashi - yana tambayar su su daina duk abin da ake sace su," inji ta. "Abincin Sugary da kayan dadi mai kyau shine irin kayan aiki na triglyceride."
Edmundowicz ya yarda da cewa: "Mutane zasu shiga cikin kwalban lita biyu na Pepsi kamar ruwa." Bugu da ƙari, ganyayyaki da abin sha mai laushi, sugars sukan ɓoye su a cikin abubuwan da ke da kyau kamar makamashi da makamashi, da kwalban kwalba, da ruwan 'ya'yan itace.
Bayan rage ko kawar da abin sha masu tsami, Mayu na mayar da hankali kan cin ƙananan abinci na abinci.
"Mahimmanci, shine a sa su dakatar da cin abinci kamar Amirka," in ji ta.
Tsarin jiki zai iya zama matsala ta musamman yayin cin abinci; wasu gidajen cin abinci suna faɗakarwa a manyan wurare mafi dacewa da 'yan wasa mafi girma fiye da kowaccen mutum. AHA yana da'awar neman ƙananan raunana, raba wurin shiga tare da abokin abincin dare ko tambayar cewa wani ɓangare na abincinku ya zama nannade don cin abinci daga baya.
Wataƙila hanya mafi mahimmanci game da kula da ƙwayoyin cholesterol na jini ita ce ta fara sarrafa adadin ƙwayar cholesterol da ƙwayoyin abinci. Za a iya maye gurbin kayan abinci mai laushi, kayan naman gishiri, qwai mai yalwa, kayan dafayayyen da abincin da aka yi tare da mai mai yawa a cikin mai yalwace mai hatsi ko kayan mai da mai ƙanshi, mai yalwaci, kwai fata da 'ya'yan itatuwa, kayan lambu da hatsi duka kayayyakin.
Magunguna ga High Cholesterol
Statins , ko kuma magungunan cholesterol , sune hanya mai mahimmanci don rage yawan ƙwayar cholesterol, amma duk marasa lafiya bazai buƙaci su ba, musamman ma wadanda suke so su bi ta hanyar sauye-sauyen salon rayuwa. "A bayyane yake, wasu mutane suna son hanya mai sauki," in ji Edmundowicz game da amfani da statin. Amma ya kuma gargadi majiyansa, "Zaku iya cin hanyar ku ta kowace magani zan ba ku."
> Sources:
"Yaya Zan iya Nasarar Cholesterol Mafi Girma?" americanheart.org . Ƙungiyar Zuciya ta Amirka.
"Tips for Cin da Out." americanheart.org . Ƙungiyar Zuciya ta Amirka.
"Mataki na Farko 10 don Farawa na Shirin Ayyuka na jiki ." americanheart.org . Ƙungiyar Zuciya ta Amirka.
"Ku ci abinci mai kyau". americanheart.org . Ƙungiyar Zuciya ta Amirka.