Ho Fokotsa Cholesterol ea "Bobe" e ka Finyelloa ka TLC
Ho ba le lik'hemik'hale tse ngata tsa LDL, tse tsejoang hape e le "cholesterol" tse mpe, li ka u beha kotsing ea ho ba le lefu la pelo haeba e sa laoloe. Litaba tse monate ke hore, ho fapana le maemo a mang a kotsi, o ka khona ho thibela maemo a phahameng a LDL kapa ho theola maemo a LDL ha a se a le phahameng.
Le hoja meriana e mengata ea k'holeseterole e ka fokotsa maemo a LDL likarolong tse fapaneng, mofani oa hao oa tlhokomelo ea bophelo a ka 'na a batla ho sebelisa liphetoho tsa bophelo ba phekolo (TLC) ho bona hore na LDL ea hau e tlase hakae pele meriana e hlokahala.
Ebang u batla ho theola LDL ea hau kapa ho thibela LDL hore e se ke ea eketseha, litlhahiso tse seng kae li ka u thusa hore u li boloke ka har'a marang-rang.
Boima ba ho Weight le Diet
Ho ba boima bo feteletseng kapa bobebe feela ho u beha kotsing ea ho hlahisa maemo a phahameng a LDL, e ka boela ea tlatsetsa ho mafu a pelo le maemo a mang a bophelo bo sa foleng. Lipatlisiso li fana ka maikutlo a hore ho lahleheloa ke boima ba 'mele ho ka thusa ho fokotsa litefello tsa LDL.
Le hoja liphuputso li bontšitse hore ho theoha ha 'mele ho thusa ho fokotsa LDL, ba boetse ba bontšitse hore ho ja lijo tse nepahetseng ho ka thusa pelo ea hau ho phela hantle. Lijo tse nang le li- fiber tse sesebelitsoeng le limela tsa phytosterol, hammoho le mafura a phetseng hantle a kang oli ea mohloaare, li fumanoe li le molemo ho fokotsa li-cholesterol tsa LDL.
Ka " Motataisi oa Hao oa ho Fokotsa Cholesterol le TLC ," National Heart, Lung le Blood Institute e bolela hore ho ka khoneha ho fokotsa LDL ea hao ka karolo ea 20 ho isa ho 30 lekholong ka liphetoho tse 'maloa tse bonolo meleng:
- Ho lumella hore karolo ea 7 lekholong ea lik'hilojule e be teng ho tsoa mafura a tletseng 'mele ho ka fokotsa LDL ka karolo ea 8 ho isa ho 10 lekholong.
- Letsatsi le leng le le leng k'holeseterole e senyehang ho feta 200mg e ka theola LDL ka karolo ea 5 ho isa ho ea 8 lekholong.
- Ho lahleheloa ke lik'hilograma tse 10 ho ka fokotsa LDL ea hau ka karolo ea 5 ho isa ho ea 8 lekholong.
- Ho eketsa ligrama tse 5 ho isa ho tse 10 tsa fiber e tsitsitseng ho letsatsi la hau ho fokotsa LDL 3 ho ea ho 5 lekholong.
- Ho eketsa 2 dikgerama letsatsi le leng le le leng la limela tsa sterol li ka fokotsa LDL ka karolo ea 5 ho isa ho 15 lekholong.
Liphuputso tse ngata tsa nako e telele li hlokahalang ho fumana hore na ke ho lahleheloa ke boima ba 'mele kapa ho ja lijo le ho ikoetlisa ho tsamaeang le ho fokotsa litefello tsa LDL kapa che. Hape ho ka etsahala hore k'holeseterole ea LDL e qetelle e khutlela litekong tsa pele, esita le ha ho lahleheloa ke boima ba 'mele bo ntse bo tsoela pele. Leha ho le joalo, tebello ena e etsa hore ho be le boima ba 'mele le phepo e nepahetseng e lokelang ho ba le lipakane.
Eketsa Mosebetsi oa Hao oa Sebele
Ho ikoetlisa ha ho molemo feela ho theola boima ba 'mele, boholo ba eona bo ka thusa ho fokotsa li-cholesterol tsa hau-haholo-holo LLLL ea k'holeseterole. Li-exercice tsa Aerobic, tse kang ho matha, ho palama libaesekele, ho tsamaea le ho sesa, li bonahala li rua molemo oa k'holeseterole haholo ka ho theola LDL le ho fokotsa kotsi ea lefu la pelo, ho ea ka lipatlisiso.
Mefuta e meng ea boikoetliso, e kang yoga, ho tsamaea le ho ikoetlisa ka boima ba 'mele, le tsona li bontšitsoe ka ho itekanetse ho fokotseha litefello tsa LDL. Le hoja li e-s'o ithutiloe ho isa tekanyong ea boikoetliso ba aerobic.
Khaotsa ho tsuba
Ho khaotsa ho tsuba ha ho na feela tšusumetso e kholo lileng tsa HDL, kapa "cholesterol" e ntle, e ka boela ea fokotsa litebelisoa tsa LDL. Ho tsuba koae ho amahanngoa le maemo a phahameng a k'holeseterole hammoho le ho thehoa ha mofuta o kotsi oa LDL o bitsoang LDL e nang le oxidized , e tlatsetsang ho atherosclerosis .
Lipatlisiso li bontšitse hore likhahla tsa k'holeseterole li fokotseha hang ha u khaotsa ho tsuba. Khoeli le khoeli ka mor'a ho tlohela, liteboho tsa LDL li tsoela pele ho fokotseha, esita le ka ho khutlisa liphello tsa ho tsuba cholesterol ka mor'a matsatsi a 90 feela.
Lino tsa Lino le LDL
Le hoja ho noa joala ka tsela e itekanetseng ho ka eketsa maemo a HDL haholo, e ka boela ea theola LDL, ho ea ka lipatlisiso. Tšebeliso e tloaelehileng e bolela seno se le seng bakeng sa basali le seno se le seng ho isa ho banna bakeng sa letsatsi. Ho noa joala ho tloaelehileng ho kenyelletsa li-ounces tse 12 tsa biri kapa li-ounces tse 5 tsa veine.
Leha ho le joalo, ho noa joala ho feta tekano ha ho lumellane le liphello tse molemo ka ho ntlafatsa bophelo ba pelo ea hau.
Liphuputso li boetse li bontšitse hore ho noa lino tse tahang tse fetang tse tharo ka letsatsi ho ka eketsa menyetla ea ho fumana lefu la pelo.
Lentsoe le Tsoang ho
Ka mekhoa e seng mekae feela ea bophelo, liphetoho tsa LDL tsa k'holeseterole li ka fokotseha. Ho itšetlehile ka maemo a hona joale a k'holeseterole, leha ho le joalo, mehato ena e ka 'na ea se ke ea lekana. Le hoja ho le molemo ho etsa liphetoho tsena hobane li tla ama bophelo ba hau ka kakaretso, etsa bonnete ba hore u latela litlhahiso tsa ngaka ea hau mabapi le litsela tse ling tsa ho phekola k'holeseterole e phahameng.
> Mehloli:
> Mefuta ea Galindo Y. Cholesterol e ntlafatsa ka ho lahleheloa ke matla le ho ja lijo tse nang le phepo e nepahetseng. Bophelo bo botle ba San Diego University ea California. 2016.
> Tabara Y, le al. Tlhaloso ea Mendelian Randomization ho Lipatlisiso tse Tharo tsa Japane li Tšehetsa Karolo e Tloaelehileng ea Tšebeliso ea Lino Tse Tala ka ho Fokotsa Likhomo tsa Bokoeleli ba Ts'oaetso le Likarolo tsa Mahlaseli. Atherosclerosis . 2016; 254: 242-248. doi: 10.1016 / j.atherosclerosis.2016.08.021.
> National Heart, Lung le Blood Institute. Tataiso ea hau ea ho fokotsa cholesterol le TLC. Mekhatlo ea Sechaba ea Heath. 2005.
> Yunsuk K, Park J, Carter R. Oxidized Low-Density Lipoprotein le Cell Adhesion Molecules Ka mor'a Koetliso ea Koetliso. International Journal of Sports Medicine. 2017. etsa: 10.1055 / s-0043-118848.
> Zhang Y, Chen L, Feng C, et al. ASSA 14-13-01 Cigarteet Ho tsuba-e entsoeng LDL ho se sebetse ke Phatlalatso ea Phatlalatso ka mor'a ho tsuba ho khaotsa. Pelo . 2015; 101: A40-A41. doi: 10.1136 / heartjnl-2014-307109.107.