Qee qhov chaw ntawm cov roj (cholesterol) nce koj cov lipoprotein ntau ntom (HDL, lossis "zoo") cov qib roj cholesterol, thaum lwm tus nce koj li qis-ntom lipoprotein (LDL, lossis "phem") qib roj cholesterol. Kev nce qib LDL cov qib roj cholesterol tuaj yeem ua rau atherosclerosis, ib qho xwm txheej uas cov roj cholesterol sib sau hauv cov hlab ntsha thiab tiv thaiv cov ntshav oxygen-nplua nuj nyob thoob plaws lub cev. Cov qib roj cholesterol nyob hauv lub cev dhau sijhawm, thiab qee yam kev ua neej nyob hauv lub cev tuaj yeem ua rau qhov mob hnyav thiab nce ntxiv. Cov qib roj cholesterol siab tuaj yeem ua rau mob plawv thiab mob hlab ntsha tawg, ob ntawm feem ntau ua rau tuag hauv Asmeskas. Kawm paub yuav txo koj cov roj cholesterol tuaj yeem txo koj txoj kev pheej hmoo mob plawv thiab tuaj yeem pab koj ua neej nyob kom muaj kev noj qab haus huv thiab nyob ntev.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Hloov Koj Cov Khoom Noj
Kauj Ruam 1. Txiav tawm cov roj tsis zoo
Trans rog thiab rog rog yog cov rog tsis zoo tshaj plaws, vim lawv muaj kev pheej hmoo siab mob plawv ntau tshaj plaws. Cov roj saturated yog ib qhov loj tshaj ntawm cov roj (cholesterol) hauv ntau tus tib neeg kev noj haus. Kev txo lossis tshem tawm koj cov kev noj cov trans thiab cov rog tuaj yeem pab txo qis koj cov qib roj cholesterol, thaum ua ke nrog lwm cov kev noj haus thiab kev hloov pauv hauv lub neej.
- Cov peev txheej ntawm cov rog muaj xws li nqaij liab, nqaij qaib, thiab cov khoom siv mis nyuj muaj roj.
- Trans rog muaj nyob hauv qee cov nqaij thiab cov khoom siv mis, ntxiv rau cov khoom ci, chips (qos yaj ywm, pob kws, thiab ntau yam tortilla), kib zaub, margarine, thiab qee yam uas tsis yog mis nyuj khov. Zam cov khoom noj uas sau nrog "ib nrab hydrogenated," vim tias cov no feem ntau muaj cov rog rog siab.
- Cov kws paub txog kev noj qab haus huv pom zoo txwv koj li kev noj roj kom txaus rau 10 feem pua lossis tsawg dua ntawm koj cov calories tag nrho, tab sis qhia txawm tias qis dua (tsis ntau dua xya feem pua ntawm koj cov calories tag nrho) kom txo qis kev pheej hmoo ntawm mob plawv.
- Kev noj cov roj trans yuav tsum tau khaws cia kom tsawg li sai tau, raws li ntau tus kws kho mob txiav txim siab nws yog ib yam phem tshaj ntawm kev noj zaub mov muaj roj nyob hauv lub neej.
Kauj Ruam 2. Xaiv cov rog zoo
Peb lub cev xav tau qee cov rog, thiab nws yog ib qho tseem ceeb los xaiv cov rog kom muaj kev noj qab haus huv es tsis txhob siv cov ntawv muaj teeb meem. Cov zaub mov muaj txiaj ntsig zoo ntawm cov rog suav nrog cov rog monounsaturated, polyunsaturated fat, thiab omega-3 fatty acids.
- Cov peev txheej zoo ntawm cov rog monounsaturated thiab polyunsaturated muaj xws li avocados, roj txiv ntseej, roj safflower, roj txiv laum huab xeeb, thiab roj pob kws.
- Cov chaw cog qoob loo ntau ntawm omega-3 fatty acids suav nrog hauv av flaxseed, roj canola, roj taum pauv, txiv ntseej, thiab noob paj noob hlis.
- Ntses yog siab hauv omega-3 fatty acids. Xaiv cov ntses noj qab nyob zoo xws li salmon, tuna, trout, mackerel, sardines, thiab herring.
Kauj Ruam 3. Noj cov zaub mov muaj fiber ntau
Qee cov zaub mov muaj fiber ntau tau pom tias muaj txiaj ntsig zoo rau lub plawv, thiab tuaj yeem txo qis cov qib roj cholesterol thaum ua ke nrog lwm qhov kev hloov pauv hauv lub neej. Qhov ntawd yog vim tias cov fiber ntau ua kom txo qis kev nqus cov roj cholesterol hauv cov ntshav, thiab tuaj yeem txo koj cov qib LDL ("phem").
- Cov peev txheej zoo ntawm cov fiber ntau suav nrog oatmeal, oat bran, taum taum, txiv apples, pears, barley, thiab prunes.
- Ua kom noj tsawg kawg tsib txog kaum grams ntawm cov fiber ntau hauv txhua hnub los pab txo koj cov tag nrho thiab LDL cov roj (cholesterol).
Kauj Ruam 4. Nrhiav tsob nroj sterols lossis stanols
Sterols thiab stanols yog cov khoom cog ib txwm muaj tshwm sim uas tau pom los pab thaiv kev nqus cov roj (cholesterol) hauv lub cev. Kev koom nrog cog sterols thiab stanols rau hauv kev noj qab haus huv hauv lub plawv tuaj yeem pab txo koj cov qib roj cholesterol thiab txo koj txoj kev pheej hmoo mob plawv.
- Cov nroj tsuag sterols tuaj yeem txo qis LDL qib roj cholesterol los ntawm tsib txog kaum tsib feem pua, raws li qee qhov kev tshawb fawb.
- Noj tsawg kawg ob grams ntawm cov nroj tsuag sterols/stanols txhua hnub kom pom cov txiaj ntsig hauv koj cov roj (cholesterol).
- Sterols yog ib txwm tshwm sim hauv txhua tsob ntoo. Cov peev txheej zoo ntawm cov nroj tsuag uas tshwm sim ib txwm muaj xws li roj zaub, txiv ntseej/legumes, nplej, nplej, thiab ntau yam zaub nplooj.
- Sterols/stanols feem ntau yog ntxiv rau ntxiv dag zog rau qee yam khoom noj, suav nrog qee hom margarine, kua txiv kab ntxwv, thiab dej qab zib. Tsis yog txhua txhua margarine lossis kua txiv kab ntxwv yuav ua kom muaj zog, yog li kos daim ntawv lo kom paub meej tias cov khoom tau muab ntxiv sterols/stanols.
Kauj Ruam 5. Noj cov protein whey ntxiv
Whey yog ib ntawm ob qho tseem ceeb ntawm cov protein hauv cov khoom siv mis. Whey cov tshuaj ntxiv tau pom tias txo qis LDL cov roj (cholesterol) thiab tag nrho cov qib roj cholesterol.
Whey protein hmoov yog ib daim ntawv ntawm cov tshuaj ntxiv no. Koj tuaj yeem pom nws ntawm cov khw muag khoom noj qab haus huv feem ntau thiab ntau lub khw muag khoom noj. Kev siv tshuaj yuav sib txawv nyob ntawm hom tshuaj thiab hom mis uas koj siv, yog li nws zoo tshaj los ua raws cov lus qhia ntawm pob
Kauj Ruam 6. Txo koj cov carbohydrates kom tsawg
Qee qhov kev tshawb fawb qhia tias kev noj zaub mov qis hauv cov carbohydrates tuaj yeem pab txo qis cov hlab ntshav ntawm cov lipids, suav nrog cov roj (cholesterol). Txawm hais tias xav tau kev tshawb fawb ntxiv ntawm cov ncauj lus, nws qhia tau tias muaj txiaj ntsig zoo hauv kev tiv thaiv atherosclerosis hauv cov tib neeg uas muaj cov qib roj cholesterol siab.
- Kev noj zaub mov tsis muaj carb tsawg hauv lub plawv yuav tsum tsom mus rau cov protein tsis muaj protein, xws li nqaij qaib, ntses, qe, lossis taum paj, ntxiv rau zaub tsis muaj hmoov nplej.
- Feem ntau cov zaub mov qis-carb txwv kev noj carbohydrates txhua hnub rau kwv yees li 60 txog 130 grams.
- Tham nrog koj tus kws kho mob txog kev noj zaub mov qis-carb thiab lwm yam kev xaiv ua ntej pib ib txoj kev npaj noj zaub mov.
Kauj Ruam 7. Xav txog kev noj zaub mov raws tsob ntoo
Cov kev tshawb fawb tau pom tias kev noj zaub mov raws tsob ntoo, zoo li cov ua raws cov neeg tsis noj nqaij thiab vegans, tuaj yeem pab txo qis LDL cov roj (cholesterol) thiab txo qis kev pheej hmoo ntawm mob plawv piv rau cov zaub mov noj.
Txawm hais tias ntau tus neeg tsis noj nqaij-thiab vegan-phooj ywg cov zaub mov tseem muaj cov piam thaj ntau thiab cov rog hloov pauv, cov zaub cog cog uas suav nrog txiv hmab txiv ntoo, zaub, txiv ntseej, noob, thiab zaub zaub feem ntau suav tias yog lub plawv zoo
Txoj Kev 2 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Ua kom ntau zog
Txhawm rau txo qis cov roj (cholesterol) thiab txo kev pheej hmoo ntawm mob plawv, nws yog ib qho tseem ceeb kom ua lub neej noj qab nyob zoo. Koj yuav tsum ua kom tau txais tsawg kawg 30 feeb ntawm qhov nruab nrab mus rau kev ua haujlwm aerobic tsawg kawg tsib hnub hauv ib lub lis piam. Ua kom tsawg kawg 150 feeb ntawm kev tawm dag zog nruab nrab txhua lub lim tiam, lossis 75 feeb hauv ib lub lis piam ntawm kev tawm dag zog siab.
Taug kev, caij tsheb kauj vab, ua luam dej, thiab dhia hlua yog txhua yam ntaub ntawv zoo ntawm kev tawm dag zog lub cev
Kauj Ruam 2. Poob qhov hnyav
Cov kws kho mob pom zoo kom poob phaus rau cov neeg mob uas rog dhau thiab muaj cov roj (cholesterol) siab. Tias yog vim qhov hnyav dhau ua rau muaj kev ntxhov siab ntau ntxiv hauv lub plawv thiab nce koj cov ntshav siab. Txawm tias poob tsuas yog ob peb phaus hnyav yuav pab txhim kho ntshav siab thiab txo qhov kev pheej hmoo ntawm atherosclerosis.
Yog tias koj rog dhau thiab muaj cov qib roj cholesterol ntau, nrog koj tus kws kho mob tham txog txoj kev poob phaus uas yog rau koj. Ntau zaus, hloov koj cov zaub mov noj thiab nce qib kev tawm dag zog txhua hnub tuaj yeem pab koj poob phaus thiab ua lub neej muaj kev noj qab haus huv
Kauj Ruam 3. Txhob haus luam yeeb
Kev haus luam yeeb tau suav tias yog ib qho tseem ceeb hauv atherosclerosis thiab mob plawv. Txawm tias kev haus luam yeeb qee zaum lossis qee zaum tuaj yeem ua rau lub plawv thiab cov hlab ntsha puas tsuaj, thiab ua rau muaj kev pheej hmoo loj hlob ntawm atherosclerosis.
Yog tias koj yog neeg haus luam yeeb tam sim no, nrog koj tus kws kho mob tham txog txoj hauv kev kom tso tseg kev haus luam yeeb thiab coj kev noj qab haus huv zoo
Kauj Ruam 4. Txwv lossis zam cawv
Kev haus cawv tsis tu ncua ntau dhau tau pom tias nce ntshav siab, thiab tuaj yeem ua rau muaj mob atherosclerosis. Kev haus cawv ntau dhau kuj tuaj yeem ua rau hnyav nce, uas yog lwm qhov uas ua rau muaj kev mob atherosclerosis.
Txhawm rau taug qab kev haus cawv, ua raws li qhov txwv kev noj haus. NHS xam cov cawv nyob hauv ib qho kev muab los ntawm kev sib ntxiv lub zog (cawv los ntawm ntim) lub sijhawm ntim (hauv milliliters) thiab faib faib tag nrho los ntawm 1, 000. Qhov pom zoo txhua hnub rau haus cawv yog kwv yees li ib mus rau ob khob cawv txiv hmab. sau npias
Txoj Kev 3 ntawm 3: Noj Tshuaj kom txo Cov Roj Cholesterol
Kauj Ruam 1. Paub thaum twg thiaj nrhiav kev pab
Yog tias kev noj zaub mov thiab kev tawm dag zog ib leeg tsis txo koj cov qib roj cholesterol, koj yuav tsum tau noj tshuaj. Yog tias koj txhawj xeeb txog koj qhov hnyav, koj cov qib roj cholesterol, lossis koj lub neej tag nrho, tham nrog koj tus kws kho mob txog kev tsim phiaj xwm thiab noj tshuaj cholesterol.
Kauj Ruam 2. Sim statins
Statins yog ib chav kawm ntawm cov tshuaj uas ua rau qeeb lossis nres ib qho ntawm koj lub cev cov enzymes ua lub luag haujlwm tsim cov roj (cholesterol). Statins yog ib qho ntawm cov tshuaj ua tau zoo tshaj plaws los txo cov qib roj cholesterol. Qee qhov kev tshawb fawb qhia tias statins tuaj yeem txo qis LDL cov roj cholesterol los ntawm 20 txog 55 feem pua.
- Feem ntau cov statins suav nrog atorvastatin (Lipitor), rosuvastatin (Crestor) thiab simvastatin (Zocor).
- Qee tus neeg tau hnov mob leeg, mob sib koom, thiab hloov pauv hauv qib siab enzyme. Tsis txhob noj cov tshuaj statins yog tias koj muaj kab mob siab lossis cev xeeb tub.
Kauj Ruam 3. Siv Ezetimibe (Zetia)
Ezetimibe pab txo qis cov roj cholesterol uas nqus los ntawm lub cev. Nws tuaj yeem siv ua ke nrog cov tshuaj statins, tab sis txawm tias nws tus kheej Ezetimibe tau pom los txo qis LDL qib los ntawm 18 txog 25 feem pua.
Ezetimibe yuav ua rau mob sib koom, raws plab, thiab tsaug zog. Tsis txhob tsav tsheb lossis ua haujlwm tshuab kom txog thaum koj paub tias Ezetimibe yuav cuam tshuam rau koj li cas
Kauj Ruam 4. Sim cov kua qaub kua qaub
Cov kua qaub kua qaub yog cov tshuaj uas khi rau cov roj cholesterol hauv cov kua tsib hauv cov hnyuv, tom qab ntawd tshem tawm lawv los ntawm lub cev pov tseg. Cov chav kawm ntawm cov tshuaj no tau pom los txo qib LDL los ntawm 15 txog 30 feem pua.
- Cov kua qaub kua qaub feem ntau suav nrog cholestyramine (Prevalite), colestipol (Colestid) thiab colesevelam (Welchol).
- Cov chav kawm ntawm cov tshuaj no yuav tsum tau noj nrog lwm cov tshuaj cholesterol kom txo qis cov qib roj cholesterol.
- Cov kev mob tshwm sim muaj xws li mob plab thiab cem quav.
