Mhlawumbi ukhe weva ukuba ukusela iglasi enye okanye ezimbini zewayini ebomvu ngosuku kunokunciphisa umngcipheko wesifo sentliziyo kwaye kunciphise i-cholesterol yakho. Nangona kukho inyaniso ethile kweli bali, ayizizo zonke iindaba malunga notywala ezilungileyo. Ngaba utywala bungumhlobo weentliziyo zethu ngokwenene? Okanye lutshaba esingalwaziyo? Namhlanje, masithethe ngayo yonke into ngendlela ecacileyo.
Ngaba yinyani into yokuba utywala buyandisa i-cholesterol 'elungileyo' (i-HDL)?
Enyanisweni, ezinye izifundo zonyango zifumanise ukuba abantu abasela utywala ngokulinganisela banomngcipheko omncinci wesifo sentliziyo kunabo bangaseliyo kwaphela. Ukongeza, utywala bufunyenwe bunciphisa umngcipheko wokuqhekeka kwegazi kwaye bunciphise iimpawu ezithile zokudumba emzimbeni.
Abantu abaninzi bakholelwa ukuba eyona nzuzo iphambili yotywala kukukwazi kwayo ukunyusa inqanaba le-cholesterol 'elungileyo' emizimbeni yethu, oko kukuthi, i-cholesterol ye-HDL (i-High-Density Lipoprotein) . Ngoku, yintoni le HDL? Ngamafutshane, i-HDL ifana 'nesicoci' esisusa kwaye sicoce i-cholesterol embi eqokelelene kwimithambo yegazi yethu. Xa le cholesterol ye-HDL isanda, umngcipheko wokuba nesifo sentliziyo uyancipha.
Iwayini ebomvu kukholelwa ukuba inale nzuzo ngokukodwa. Oku kungenxa yokuba iqulethe iikhemikhali ezininzi zendalo ezifana ne -resveratrol . Ezi zizinto ezineempawu ezinamandla ze-antioxidant. Ezi zinceda ekukhuseleni udonga lwemithambo yegazi yethu.
Oko kukuthi, kukho isiseko esithile sengcamango yokuba utywala obuthile bunokunyusa i-cholesterol ye-HDL kwaye bukhusele intliziyo. Nangona kunjalo, ibali alipheli apho.
Iphi ke ingxaki? Icala elimnyama lotywala
Nangona utywala bunezibonelelo ezithile, iingozi zokusela kakhulu zinkulu kakhulu. Ukusela kakhulu kunokunyusa umngcipheko wakho wesifo sentliziyo kunye nesifo sohlangothi. Akupheleli apho, kunokuvula ithuba lezinye iingxaki ezinkulu.
Jonga itheyibhile engezantsi ukuze ubone ukuba zeziphi iingozi eziphambili zempilo zokusela utywala kakhulu.
| Umngcipheko kwimpilo | Ingcaciso elula |
|---|---|
| Igazi elonyukayo | Utywala buyandisa uxinzelelo lwegazi, nto leyo ebangela isifo sentliziyo kunye nesifo sohlangothi. |
| Ukwanda kwee-triglycerides | Olu lolunye uhlobo lwamafutha egazini. Utywala buyawandisa la mafutha. Ukwanda kwe-triglycerides nako kungunobangela wesifo sentliziyo. |
| I-Cardiomyopathy | Xa usela utywala obuninzi ixesha elide, izihlunu zentliziyo ziyabuthathaka, intliziyo iyakhula, ize ingakwazi ukupompa igazi ngokufanelekileyo. |
| Ukungahambi kakuhle kwentliziyo (i-Arrhythmia) | Intliziyo iqala ukubetha ngendlela engaqhelekanga. Le inokuba yimeko eyingozi kakhulu. |
| Ukutyeba kakhulu | Utywala buneekhalori ezininzi, nto leyo enokubangela ukutyeba, nto leyo enokubangela ezinye izifo ezininzi, ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu. |
| Isifo sesibindi | Xa usela utywala obuninzi ngaphezu kokuba isibindi sakho sinokubuthwala, buyasitshabalalisa kancinci kancinci isibindi sakho. Oku kusongela ubomi. |
| Ingozi yomhlaza kunye nezinye iingxaki | Iyandisa umngcipheko weentlobo ezahlukeneyo zomhlaza, kuquka umhlaza womlomo, womqala, wesibindi nowebele. Iyandisa nomngcipheko weengozi. |
Ngoko ke simele senze ntoni?
Ngenxa yazo zonke ezi ngozi, imibutho yezempilo ephambili ehlabathini, efana ne-American Heart Association, inika iingcebiso ezicacileyo.
Musa ukuqala ukusela utywala kwakhona ukuze wehlise i-cholesterol okanye ugcine impilo yentliziyo.
Kunoko, bacebisa ukuba kulandelwe iindlela ezikhuselekileyo nezisebenzayo ukuze kulawulwe amanqanaba e-cholesterol yakho kunye nempilo yentliziyo yakho. Ezi ziquka:
- Ukutya ukutya okunempilo (iziqhamo, imifuno, kunye nokutya okutyebileyo kwi-fiber).
- Ukuzilolonga rhoqo (njengokuhamba ubuncinane imizuzu engama-30 ngosuku).
- Ukulawula ubunzima bomzimba wakho.
- Ziphephe ngokupheleleyo ukutshaya .
Ezi zezona ndlela zilungileyo nezikhuselekileyo zokugcina intliziyo yakho isempilweni.
Ukuba sele ungumntu onxila kakhulu...
Kulungile, usenokuba sele usela utywala ngamanye amaxesha. Ukuba kunjalo, eyona nto ibalulekileyo kuwe kukuqonda kakuhle ukuba kuthetha ukuthini "ukusela ngokulinganisela" . Kwaye, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngale nto.
Yintoni le "sayizi"?
- Kwabasetyhini: isiselo esinye esiqhelekileyo ngosuku
- Kumadoda: iziselo ezimbini eziqhelekileyo ngosuku
"Isiselo esiqhelekileyo" simalunga ne-350 ml yebhiya (ithini enye), i-150 ml yewayini (iglasi encinci yewayini), okanye i-45 ml yesiselo esinxilisayo (i-arrack/iwhisky) (ithontsi eli-1).
Kwakhona, utywala abufanelekanga kwabanye abantu konke konke. Ukuba ungomnye weentlobo ezilandelayo, kufuneka uyeke ngokupheleleyo ukusebenzisa utywala:
- Abafazi abakhulelweyo.
- Abantu abasela amayeza rhoqo kwiimeko ezithile zempilo (umz. isifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sesibindi). (Kunokubakho iziphumo ezingalunganga phakathi kotywala namayeza. Ngoko ke qiniseka ukuba ubuza ugqirha wakho ngale nto).
- Abantu abanesifo sesibindi.
- Abantu ababekade bekhotyokiswe butywala okanye abanembali yosapho lwabo yokuba yikhotyokiswe butywala.
Umyalezo Wokuya Ekhaya
- Ukusela utywala obuncinci kunokunyusa kancinci i-cholesterol yakho 'elungileyo' (i-HDL). Nangona kunjalo, ukusela kakhulu kunokwenza umonakalo omkhulu kunokuba luncedo.
- Ukusela utywala ngokugqithisileyo kunokubangela iingxaki ezininzi zempilo ezinzulu, ezinje ngoxinzelelo lwegazi oluphezulu, isifo sentliziyo, isifo sohlangothi, isifo sesibindi kunye nomhlaza.
- Musa ukuqala ukusela utywala ukuze nje ukhusele impilo yentliziyo yakho okanye ulawule i-cholesterol yakho. Endaweni yoko, gxila ekutyeni okunempilo nasekuzilolongeni.
- Ukuba sele usela utywala, yigcine incinci (isiselo esinye ngosuku kubafazi, ezimbini ngosuku kumadoda). Thetha nogqirha wakho malunga neengxaki zempilo okanye amayeza owasebenzisayo.Qiniseka ukuba utywala bukulungele.
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