Ngaba wakha wajonga ingxelo yovavanyo lwegazi waza wacinga, "Owu, i-cholesterol yam ibonakala iphezulu kancinci"? Okanye wakha waziva usoyika okanye ukhathazekile xa watyeba kancinci, uzibuza, "Ngaba oku kuya kuyichaphazela i-cholesterol yam?" Lo ngumbuzo abantu abaninzi abanawo. Kukho unxibelelwano olukhulu phakathi kobunzima kunye ne-cholesterol kunokuba unokucinga. Ke namhlanje, masithethe ngale nto ngokulula nangendlela enobuhlobo.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Kutheni i-cholesterol inyuka xa utyeba?
Okokuqala, masiqonde oku. I-cholesterol ayibi kakhulu. Isibindi sethu senza i-cholesterol ethile kwimisebenzi emininzi ebalulekileyo emizimbeni yethu, njengokwakha iiseli nokuvelisa i-vitamin D. Ibalulekile emizimbeni yethu.
Kodwa ingxaki iqala xa ibhalansi phakathi kwezi ntlobo zimbini ze-cholesterol ilahlekile. Ngamafutshane, kukho iintlobo ezimbini: "i-cholesterol elungileyo" kunye "ne-cholesterol embi."
- I-LDL (i-Low-Density Lipoprotein): Le yi "cholesterol embi" . Xa ezi zisanda egazini, ziqala ukugcwala njengeoyile eludongeni lwemithambo yegazi yethu. Njengokungcola okuqokelelana ngaphakathi kombhobho wamanzi. Kwizonyango, sibiza oku ngokuthi (i-Atherosclerosis). Xa imithambo yegazi iqala ukuvaleka ngale ndlela, ukuhamba kwegazi kuyathinteleka, kwaye umngcipheko weemeko ezinzima ezifana nokuhlaselwa yintliziyo kunye nestroke uyanda kakhulu.
- I-HDL (i-High-Density Lipoprotein): Le "yi-cholesterol elungileyo." Ifana neqhawe. Ithatha i-cholesterol embi ebambeke kwimithambo yegazi yakho ize iyise esibindini. Isibindi emva koko siyisuse emzimbeni.
Ngoku uyaqonda, akunjalo? Ingxaki kukuba i-cholesterol embi (LDL) iyanda kwaye i-cholesterol elungileyo (HDL) iyancipha.
Ngoko ke, olu lungelelwaniso luphazamiseka njani xa ubunzima bomzimba busanda, okanye ukutyeba kusenzeka?
Khawuthelekelele, njengoko imizimba yethu isiya isinda, oko kuthetha ukuba amafutha amaninzi agcinwa, ingakumbi kwindawo ejikeleze isisu . Kule tissue yamafutha angaphezulu, uhlobo lwamafutha olubizwa ngokuba yi-"free fatty acids" luyakhutshwa luze luye ngqo esibindini sethu.
Xa isibindi sifumana ii-fatty acids ezininzi ngale ndlela, kwandisa imveliso yolunye uhlobo lwamafutha olubizwa ngokuba yi-"Triglycerides." Xa la manqanaba e-triglyceride enyuka, kunyusa ngokuthe ngqo inqanaba le-cholesterol embi (LDL).
Ngamafutshane, kwi-10 pounds nganye oyifumanayo, umzimba wakho uvelisa i-10 milligrams eyongezelelweyo ye-cholesterol ngosuku.
Ayipheleli apho, ukutyeba kakhulu kwandisa umngcipheko wokuba nesifo esibizwa ngokuba yi-insulin resistance . Esi sisizathu sesifo seswekile. Esi sifo sinokubangela ukuba umzimba ungabi namafutha kwaye sinyuse amanqanaba e-cholesterol.
Ukunciphisa umzimba kuyilawula njani i-cholesterol?
Nazi iindaba ezimnandi. Musa ukoyika ukuva konke oku. Singayiguqula yonke le nkqubo ngokulawula ubunzima bethu.
Xa unciphisa umzimba, inani lamafutha angaphezulu emzimbeni wakho liyancipha. Oku kunciphisa inani lamafutha asimahla angena esibindini. Oku kulawula ukuveliswa kwe-triglycerides kunye ne-cholesterol embi (LDL).
Kwakhona, xa unciphisa umzimba kwaye usebenza ngakumbi, loo ngxaki ye-insulin esithethe ngayo nayo iyaphucuka. Konke oku kunceda amanqanaba akho e-cholesterol asondele kwinqanaba elisempilweni.
Ufuna ukunciphisa umzimba ongakanani?
"Owu, ngoko ke kufuneka ndinciphise umzimba kakhulu?" unokucinga. Kodwa hayi, akunjalo. Nokuba unciphisa ubunzima obuncinci, njengeekhilogram ezi-4-5 , ungabona umahluko omkhulu, omhle kumanqanaba akho e-cholesterol.
Kolunye uphando, abantu abalahlekelwe yi-5% kuphela yobunzima bomzimba wabo babone ukwehla okukhulu kwe-LDL (i-cholesterol embi), i-cholesterol iyonke, kunye namanqanaba e-triglyceride. Oko kuthetha ukuba ukuba ubunzima bakho buyi-80 kg, ukulahlekelwa yi-4 kg kunokwenza umahluko omkhulu.
Izinto onokuzenza ukuze unciphise umzimba kwaye ulawule i-cholesterol
Oku kungabonakala ngathi ngumceli mngeni omkhulu, kodwa singaqala ngotshintsho oluncinci oluncinci. Masibone ukuba zeziphi ezo zinto.
| Indawo | Kwenziwe ntoni | Oko Umele Ukuphephe |
|---|---|---|
| Ukutya |
| |
| Iziselo | ||
| Indlela yokuphila |
Khumbula, eyona nto ibalulekileyo kukulawula kungekuphela nje into oyityayo, kodwa nokuba utya kangakanani . Qala ngotshintsho oluncinci uze uzame ukuyenza umkhwa.
Ngaphambi kokuba uqale naluphi na utshintsho kwindlela ophila ngayo, ingakumbi ukuba unezinye iingxaki zempilo, kungcono ukuthetha nogqirha wakho wosapho ukuze akunike icebiso. Uza kukunika icebiso elifanelekileyo ngempilo yakho.
Umyalezo Wokuya Ekhaya
- Kukho ulwalamano oluthe ngqo phakathi kobunzima bomzimba wakho kunye namanqanaba e-cholesterol. Ukwanda kobunzima yimbangela enkulu yokwanda kwe-cholesterol embi (LDL).
- Ungakhathazeki! Nokuba ulahlekelwa yi-4-5 kgs kunokulawula kakhulu amanqanaba akho e-cholesterol.
- Izinto ezilula ezifana nokutya okunesondlo (isiqingatha sesitya sakho kufuneka sibe yimifuno!), ukuzilolonga rhoqo (ukuhamba imizuzu engama-30 ngosuku), kunye nokuyeka ukutshaya kunokwenza umahluko omkhulu.
- Musa ukucinga ngokuhamba wedwa kolu hambo. Thetha nogqirha wakho uze nesicwangciso esiza kukusebenzela. Leyo yeyona ndlela ikhuselekileyo nesebenzayo.
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