Ho fokotsa k'holeseterole e mpe ke e 'ngoe ea melemo e mengata ea ho ikoetlisa
Ka linako tse ling ho ka 'na ha bonahala eka ho nka matla a hao kaofela ho itokolla ka betheng bakeng sa jog ea hoseng kapa mosebetsing oa mantsiboea ho ikoetlisa. Empa ho ikoetlisa ho na le melemo e mengata ea bophelo.
Hase feela ho ka fokotsa boima ba hau, ho theha mesifa ea hau, le ho fokotsa menyetla ea ho ba le maemo a itseng a bophelo, ho ikoetlisa kamehla ho na le liphello tse molemo pelong, ho kenyeletsa le lik'hemik'hale tsa hau.
Ho theola Cholesterol ka Lijo le ho ikoetlisa
Hantle-ntle kamoo boikoetliso bo sebetsang kateng ho ntlafatsa boemo ba hau ba k'holeseterole ha bo sa hlaka hantle. Le hoja ho 'nile ha e-ba le lipatlisiso tse hlahlobang liphello tsa boikoetliso ka k'holeseterole, lithuto tsena li boetse li kopantsoe le liphetoho tse ling tsa bophelo ba k'holeseterole, tse kang ho ja lijo tse nepahetseng kapa ho theola boima ba' mele.
Liphuputso tsa morao-rao tse hlahlobang phello ea boikoetliso feela li senola litsela tse 'maloa tseo boikoetliso bo ka thusang ho ntlafatsa likarolo tsa hau tsa k'holeseterole
- Lipoprotein lerootho. Liphuputso tse ling li bontšitse hore boikoetliso bo ka fetola LDL (aka bad cholesterol). Li-lipoprotein tse nyane, tse kang tse nyenyane, LDL tse nang le letsoele , li 'nile tsa amahanngoa le ho kenya letsoho ho lefu la pelo empa ho ba le likarolo tse kholo tsa LDL ha li na kotsi e tšoanang. Liphuputso li bontšitse hore boikoetliso bo itekanetseng bo ka eketsa boholo ba likarolo tsa LDL tsa hau, tse ka thusang ho fokotsa kotsi ea ho ba le lefu la pelo. Phuputsong e 'ngoe, lenaneo la boikoetliso ba libeke tse 12 le ile la fokotsa LDL e nyenyane, e boima ka karolo ea 17 lekholong.
- Tlosa phetoho ea k'holeseterole. Liphuputso tse 'maloa ho litoeba li bontšitse hore boikoetliso bo ka ntlafatsa ho tsamaisoa ha k'holeseterole ho tsoa maling ho ea sebeteng, moo qetellong e tla hloekisoa' meleng.
- Ho ikhethela. Liphuputso tse 'maloa li bontšitse hore libeke tse robeli ho isa ho tse 12 tsa boikoetliso ba ho mamella li ka fokotsa hanyenyane khatello ea k'holeseterole ho tloha maling a manyenyane a kena maling. Palo ea k'holeseterole e entsoeng ke sebete ha e bonahale e amehile ke boikoetliso.
Liphello tsa ho ikoetlisa ka tsela e tloaelehileng ka LDL
Le hoja bafuputsi ba sa ntse ba leka ho tseba hore na ho ikoetlisa ho ama k'holeseterole ea hau joang, ntlha ea bohlokoa e hlakile: boikoetliso bo itekanetseng bo bonahala bo e-na le liphello tse ntle lihlopheng tsa k'holeseterole tsa hau:
- Boikoetliso bo itekanetseng bo fokolitse LDL cholesterol ka karolo ea 10 lekholong lithutong tse ling. Ho na le lithuto tse fokolang tse bontšang hore boikoetliso bo ka ba le phello e fokolang kapa e sa jeleng paate LDL.
- Ho sebelisa kamehla ho ka eketsa k'holeseterole ea HDL e pakeng tsa 3 le 6 lekholong.
Le hoja sena se ka 'na sa bonahala se le ngata, ho kopanya boikoetliso le liphetoho tse ling tsa bophelo bo ka thusa ho boloka k'holeseterole ea hau, hammoho le' mele oa hao kaofela, o phetse hantle.
U Koetlisa Hangata Ha U Hloka?
Chelete le mofuta oa ho ikoetlisa ka tsela e itekanetseng li fapane haholo liphuputsong tsena. American Heart Association e na le litlhahiso tse latelang bakeng sa ho kopanyelletsa ho ikoetlisa ka tsela ea bophelo bo botle:
- Bakeng sa bophelo bo botle ba pelo ea hau, o lokela ho lumellana le metsotso e 30 ea boikoetliso bo leka-lekaneng letsatsi le leng le le leng bonyane matsatsi a 5 ka beke.
- Bakeng sa ho theola lipids ka tsela e tobileng, u lokela ho ba le bonyane metsotso e 40 ea boikoetliso bo itekanetseng le bo matla ho feta makhetlo a mararo ho isa ho a mane ka beke.
Haeba o sa khone ho etsa mosebetsi oa boikoetliso ba metsotso e 30 kapa 40 letsatsing la hao le phathahaneng, u se ke ua khathatseha.
U ka arola nako ea hau ho fihlela metsotso e 10 kapa 15 ho finyella tekanyo ea ho ikoetlisa ea letsatsi le leng le le leng 'me u fumane melemo e tšoanang ea bophelo bo botle.
> Mehloli:
> Mann, S. le al "Liphello tse sa tšoaneng tsa ho ikoetlisa ka ho pheta-pheta, Koetliso ea ho Hanyetsa le ho ikoetlisa ka ho kopanya likokoana-hloko tsa Cholesterol le Profile ea Lipid." Sports Medicine Journal, Mantaha oa 2013
Meissner M, Havinga R, Boverhof R, et al. "Ho Koetlisetsa Boikoetliso ho Ntlafatsa Kelello ea 'Mele ea Cholesterol ea Mantsoe." Med Sci ka Boikoetliso ba Lipapali 2010.
Wilund KR, Feeney LA, Tomayko EJ, et al. "Liphello tsa Mamello ea Koetliso ea Koetliso ea Boithaopo ka Likarolo Tsa Cholesterol Ho Sebelisa Bothata le Motsoako." Patlisiso ea Lipatlisiso 2009.