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Cinta (nak turunkan?) Kolesterol


Adakah anda begini?

  • Makan diet tak seimbang. Terlalu banyak memakan lemak tepu dari hati, jantung, paru, limpa atau transfat dari biskut, kek atau susu.
  • Gemuk/obes. BMI melebihi 30 kg/m2 (pengiraan: berat badan(kg)/ketinggian x ketinggian (m)
  • Lilitan pinggang yang lebar: Lelaki 40 inches (102 centimeters) keatas atau wanita 35 inches (89 centimeters) keatas.
  • Kurang bersenam. Senaman membina HDL terutama sekali jika bersenam dengan bebanan contoh, dumbell 3 kali seminggu.
  • Merokok
  • Diabetes. Kandungan gula dalam darah yang tinggi memberi laluan untuk pemprosesan LDL yang tinggi  dan mengurangkan HDL kolesterol yang baik. Ini merosakkan dinding saluran darah. 

Kadar kolesterol anda?


Kadar kolesterol yang tinggi boleh menyebabkan tersumbatnya saluran darah dan ini pula akan menjejas perjalanan darah menyebabkan seseorang mendapat penyakit darah tinggi, penyakit jantung dan angin ahmar.



Ada kolesterol "jahat" dipanggil Low-density lipoprotein (LDL). LDL kolesterol berselaput didalam saluran darah menyebabkan saluran darah tersumbat. 

High-density lipoprotein (HDL). HDL, atau kolesterol baik mengumpul kolesterol yang berkebihan dan membawanya ke hati untuk dihapuskan. 

Komplikasi



  • Illustration showing development of atherosclerosis

    Artherosclerosis

Kolesterol yang tinggi boleh menyebabkan atherosclerosis, dimana saluran darah di baluti oleh kolesterol. Ini akan menyebabkan dinding berselaput dan menjejas perjalanan darah lantas boleh menyebabkan 

  • Sakit dada
  • Serangan jantung (jika darah tidak sampai ke jantung)
  • Angin ahmar (jika darah tidak sampai ke otak)

  4 makanan untuk menurunkan kadar kolesterol:

  1. Oats. oatmeal or an oat-based cereal untuk sarapan memberi 1 sehingga 2 grams zat serat. Campurkan pisang atau strawberry untuk setengah gram lagi.
  2. Kekacang. Kaya dengan zat serat, ia mengenyangkan kerana zat serat mengambil masa yang lama untuk dihazamkan. Sekaligus ia juga baik untuk penjagaan berat badan.  Kekacang seperti  kidney beans, lentils, garbanzos, black-eyed peas. Makan kacang  2 ounces  sehari dapat merendahkan LDL kolesterol sebanyak 5%.
  3. Badam  (makan 10 biji setiap hari,  jika anda tiada masalah gout) baik untuk kesihatan jantung. 
  4. Ikan. Makan ikan 2 sehingga 3 kali boleh merendahkan LDL melalui dua cara: sebagai makanan gantian daging, yang mempunyai keupayaan untuk meninggikan tahap kolesterol disebabkan lemak tepu nya dan juga kandungan Omega-3 didalam ikan dapat merendahkan triglycerides (sel gemok) dalam darah. Ia juga melindungi jantung dari terjadinya jantung bergegar yang tidak sihat (abnormal heart rhythms. Ikan seperti norwegian salmon dan trout, sardin, tuna adalah makanan yang baik untuk ini. 

Pencegahan Lagi


  • Kurangkan pengambilan garam yang berlebihan. Pengambilan garam seharian perlu hanya setengah camca teh sahaja sehari.
  • Lebihkan sayuran dan buahan yang berwarna warni. Pastikan anda makan sebiji buah dan segenggam sayur 3 kali sehari.
  •  Makan roti bijirin 
  • Makan beras perang atau beras ayam
  • Jangan merokok
  • Bersenam 30 minit sehari - berjalan pantas atau berbasikal
  • Berat badan ideal BMI orang Asia ialah BMI 18.5 - 22.9
  • Menangani tekanan dengan baik. Amalkan 3 min setiap pagi dan malam untuk bernafas dengan mendalam dengan tutop mata.
  • Regang 12 dengan bernafas dengan releks dan konsisten selama 10 saat setiap pergerakan akan melembutkan sendi2 dan justeru itu memberi relaksasi kepada tubuh yang penat bekerja seharian. Cortisol (hormon stres) yang berlebihan boleh menjejas kesihatan kolesterol. 



Bersama doa agar kita sama2 sihat dan ceria sentiasa, Dee Dee Mahmood





Dee Dee Mahmood, multi award winning Celebrity Exercise Physiologist and Nutritionist, is the Academic Adjunct Senior Lecturer at Edith Cowan University Australia. Her PhD research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting in Tacoma, Washington. Ambassadors to brands like Reebok, Norwegian Seafood Council and Celebrity Beaute, this TEDX  Speaker has several signature community programs to her name, Fat2Fit Asia and Walking Football for Health Asia. She conducts  synergy on community and corporate health and research collaborations internationally.

Read more:

http://iamdeedeemahmood.blogspot.sg/2017/10/i-am-dee-dee-mahmood.html

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