Ngaba ukwiminyaka yakho engama-30? Ngaba uzilolonga rhoqo kwaye uzama ukuhlala usempilweni? Nangona kunjalo, ungamangaliswa ukuba ugqirha wakho ujonge iziphumo zovavanyo lwakho lwegazi aze athi, "I-cholesterol yakho iphezulu kancinci." Usenokuba uzibuza, "Umntu onjengam angaba njani ne-cholesterol ephezulu?" Inyani yile, i-cholesterol ayisiyonto nje echaphazela abantu abadala. Ngamanye amaxesha, nokuba siphilile kangakanani na, amanqanaba ethu e-cholesterol anokunyuka ngenxa yezinto ezingaphaya kwamandla ethu.
Kutheni umntu osemtsha efumana i-cholesterol?
Ixesha elininzi, sicinga ukuba isizathu esikuphela kwaso sokuba ne-cholesterol ephezulu kukutya okungafanelekanga kunye nokungazilolongi. Yiyo loo nto, kodwa asikuko kuphela isizathu. Kwabanye abantu, le meko ifunyanwa njengelifa ngokwemfuza . Ukuchaneka, oku kubizwa ngokuba yiFamilial Hypercholesterolemia . Ngamafutshane, le yimeko edluliselwa kwizizukulwana ngezizukulwana, ebangela amanqanaba aphezulu e-cholesterol embi emzimbeni.
Usenokuba ukhe weva ngeentlobo ezimbini ze-cholesterol egazini lethu.
1. I-LDL (i-Low-Density Lipoprotein): Le yinto esiyibiza ngokuba yi- "cholesterol embi." Xa ezi zinto ziqokelelana emzimbeni, zinokuqokelelana kwimithambo yegazi yethu zize ziyivale. Le yeyona nto ibangela isifo sentliziyo.
2. I-HDL (i-High-Density Lipoprotein): Le siyibiza ngokuba yi- "cholesterol elungileyo" kuba inceda ekususeni i-cholesterol embi engafunekiyo emzimbeni ize iyithuthele esibindini.
Umntu one-genetic disorder efana ne-Familial Hypercholesterolemia akanalo ikhono lokususa le cholesterol imbi ye-LDL egazini. Ngoko ke, nokuba batya kwaye bazilolonga kakuhle kangakanani na, kunokuba nzima kakhulu ukulawula amanqanaba abo e-cholesterol ngaphandle kwamayeza.
Eyona nto ibalulekileyo kukwazi kwangethuba ukuba unale meko. Emva koko ungathetha nogqirha wakho uze nesicwangciso sonyango esifanelekileyo kuwe.
Ukunciphisa umzimba akuthethi ukuyeka ukutya okumnandi!
Xa sisiva igama elithi "i-cholesterol ephezulu," sicinga ngokutya iitapile ezibilisiweyo kunye nemifuno embalwa ngaphandle kweoyile. Kodwa akufuneki kube njalo. Okubalulekileyo kukuqonda oko sikutyayo kunye nokuba sitya kangakanani .
Abantu abaninzi bazama ukuba ngabatya imifuno kule mihla. Yinto entle leyo. Kodwa asikuko konke ukutya okutya imifuno okunempilo. Umzekelo, ukutya okupakishwe kakuhle, okucutshungulwayo okubizwa ngokuba "ngamafutha aphantsi" kusenokuba kugcwele iswekile, ityuwa, kunye nezinye izithako ezingalunganga.
Ngoko ke, kufuneka sicinge kancinci xa sikhetha ukutya. Jonga le tafile.
| Izinto onokuzongeza ngakumbi ekutyeni kwakho (Yitya Okungakumbi) | Izinto onokuzitya ngononophelo nangokulinganisela (Yitya ngokulinganisela) |
|---|---|
| Iziqhamo nemifuno emitsha: Faka imifuno/isaladi ubuncinane kanye ngemini. | Amafutha Agcweleyo: Izinto ezifana netshizi, ibhotolo, ioyile yekhokhonathi, inyama ebomvu (inyama yenkomo, inyama yehagu). Akunyanzelekanga ukuba uyeke ngokupheleleyo, kodwa yehlisa ubungakanani. |
| Iinkozo ezipheleleyo: Irayisi emdaka, i-buckwheat, i-oats, isonka se-bran. Ezi zizityebi kwi-fiber. | Ukutya okupakishweyo nokulungisiweyo: iisoseji, iibhola zenyama, iinoodles ezipakishweyo, iibhisikithi, iikeyiki. |
| Ukutya Okunefayibha Eninzi: Iimbotyi ezifana neelentile, iitshizi, iimbotyi kunye neembotyi. Ezi ziluncedo kakhulu ekulawuleni i-cholesterol. | Amafutha eTrans: La mafutha anokufumaneka ekutyeni okuqhotsiweyo, imajarini, kunye neemveliso zokubhaka. Ziphephe kangangoko unako. |
| Iiproteni ezisekelwe kwizityalo: iSoy, iTofu, iTempeh. | Iziselo ezineswekile: Iziselo ezimnandi, iziselo zeziqhamo ezipakishiweyo. |
Khawuthelekelele unqwenela iqhekeza lesonka samasi. Kulungile, yitye. Kodwa kwangaxeshanye, yitya ipleyiti yesaladi enemifuno emininzi. Emva koko uyonwabele incasa kwaye wongeze into elungileyo emzimbeni wakho. Oku kubizwa ngokuba "yibhalansi."
Akukuphela nje kokutya, ezi zinto zibaluleke kakhulu.
Kukho eminye imikhwa eliqela ebaluleke njengokutya xa kufikwa ekulawuleni i-cholesterol.
Ukuzilolonga
Xa kufikwa kumba wokuzilolonga, akufuneki uye ejimini uphakamise iintsimbi. Ukuhamba ngokukhawuleza imizuzu engama-30 ngosuku, ukuzilolonga ekhaya usebenzisa usetyenziso lokuzilolonga, okanye ukuba uthanda ukudanisa, ukudanisa ingoma nako kukuzilolonga okuhle. Into ebalulekileyo kukuhlala usebenza yonke imihla.Qala ngezinto ezincinci. Suka esihlalweni sakho seofisi uhambehamba. Ukuba kunokwenzeka, sebenzisa izitebhisi endaweni yelifti. Olu tshintsho luncinci luya kuzisa iziphumo ezinkulu ekuhambeni kwexesha.
Zigcine kude nemikhwa emibi.
- Ukutshaya: Ukutshaya yinto eyingozi kakhulu kumntu one-cholesterol ephezulu. Kunciphisa amanqanaba "e-cholesterol elungileyo" (HDL) kwaye konakalisa imithambo yegazi, okwandisa umngcipheko wesifo sentliziyo. Ukuba uyatshaya, fumana uncedo lokuyeka. Lolona ncedo lukhulu onokulwenza kuwe.
- Utywala: Ukuba usela utywala, yenza njalo ngokulinganisela. Ukusela utywala ngokugqithisileyo akulunganga kumanqanaba akho e-cholesterol okanye kwisibindi sakho.
Sebenzisana nogqirha wakho.
Kubantu abane-cholesterol ephezulu ngenxa yezizathu zemfuza, kusenokungabi lula ukuyilawula ngokutya kunye nokuzilolonga kuphela. Kwimeko enjalo, ugqirha wakho uya kukunika amayeza . Iistatins zezinye zezona mayeza aqhelekileyo anikwayo kwiimeko ezinjalo.
Abanye abantu bayoyika xa besiva igama elithi "amayeza." Bacinga ukuba, "Ngaba kuya kufuneka ndisele amayeza ubomi bam bonke?" Kodwa kufuneka ulijonge ngendlela eyahlukileyo. Eli yeza longezelelekileyo lokukhusela intliziyo yakho, ukongeza ekwenzeni utshintsho kwindlela ophila ngayo.
Eyona nto ibalulekileyo kukuthetha ngokukhululekileyo nogqirha wakho. Thetha naye malunga neziphumo zakho, indlela oziva ngayo, kunye nayo nayiphi na imibuzo onayo. Emva koko, kunye nogqirha wakho niza kwenza icebo eliza kusebenza kakuhle kuni.
Ekugqibeleni, ukufumanisa ukuba une-cholesterol ephezulu akusosiphelo sobomi bakho. Cinga ngayo njengethuba lokucinga ngakumbi ngempilo yakho kwaye uphuhlise imikhwa emihle. Inokuba sisiseko esihle sokuba uphile ubomi obusempilweni nobonwabisayo.
Umyalezo Wokuya Ekhaya
- Amanqanaba aphezulu e-cholesterol anokwenzeka nakubantu abancinci nabasempilweni ngenxa yezizathu zemfuza (Familial Hypercholesterolemia).
- Ukutya kubaluleke kakhulu. Yitya imifuno emitsha ngakumbi, iziqhamo, iinkozo ezipheleleyo, kunye nokutya okunefayibha eninzi. Nciphisa ukutya okucutshungulweyo kunye namafutha angenampilo.
- Ukuhlala usebenza yonke imihla, ukuphepha ukutshaya, kunye nokunciphisa utywala kubalulekile ekulawuleni i-cholesterol.
- Endaweni yokwenza utshintsho olukhulu ngaxeshanye, kungcono ukwenza imikhwa emincinci nelungileyo onokuyifaka kubomi bakho bemihla ngemihla.
- Soloko usebenzisana nogqirha wakho. Ukuba kuyimfuneko, lawula impilo yakho ngokudibanisa amayeza amiselweyo (umz., ii-statins) kunye notshintsho kwindlela ophila ngayo.
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