Xa wawufunda ingxelo yovavanyo lwegazi waza ugqirha wathi, "I-cholesterol yakho iphezulu kancinci," ngaba waziva usoyika kancinci? Okanye ucinga ngezifo ezinzulu ezifana nokuhlaselwa yintliziyo xa usiva igama elithi "cholesterol"? Enyanisweni, abantu abaninzi bayoyika ngokungeyomfuneko kuba abazi nto ingako ngale nto. Kodwa ukuba siyiqonda kakuhle le nto, akunzima ukuyilawula. Masithethe ngale nto namhlanje.
Yintoni kanye kanye i-cholesterol?
Ngamafutshane, i-cholesterol yinto efana namafutha emizimbeni yethu. Ibalulekile kuyo yonke iseli emzimbeni wethu, kwizinto ezininzi, ezinje ngokuvelisa iihomoni nokwenza i-vitamin D. Oku kuthetha ukuba i-cholesterol ayibi nje kuphela. Kodwa ingxaki iqala xa iba ninzi kakhulu emzimbeni.
Xa sithetha nge-cholesterol, kufuneka sazi ngeentlobo ezininzi eziphambili.
| Uhlobo lwekholesteroli | Kalula nje... | Ingaba ilungile emzimbeni? Ingaba imbi? |
|---|---|---|
| I-LDL (i-Low-Density Lipoprotein) | Oku sikubiza ngokuba "yi-cholesterol embi." Yiyo le nto iqokelelana kwimithambo yegazi kwaye ibangela iingxaki. | Kubi. Injongo yethu ifanele ibe kukunciphisa oku. |
| I-HDL (i-High-Density Lipoprotein) | Oku kubizwa ngokuba "yi-cholesterol elungileyo." Njengesixhobo sokuqokelela inkunkuma, i-HDL inceda ekuthwaleni i-cholesterol embi (LDL) iye esibindini kwaye iyisuse emzimbeni. | Kulungile, kufuneka sizame ukukhulisa oku. |
| Iitriglycerides | Olu lolunye uhlobo lwamafutha emzimbeni. Le yindlela umzimba ogcina ngayo iikhalori ezingaphezulu esizityayo. | Kubi. Akulunganga ukuba inqanaba linyuke nangoku. |
Kwenzeka ntoni ngokwenene xa i-cholesterol isanda?
Cinga ngemibhobho yamanzi ekhayeni lakho. Ekuhambeni kwexesha, imibhobho iyavaleka ngumhlaba nomhlwa, akunjalo? Ngendlela efanayo, xa i-cholesterol "embi" (LDL) isanda, iyanda eludongeni lwemithambo yegazi yethu. Oku sikubiza ngokuba yi "plaque."
Njengoko olu layer lweplaque lukhula kancinci kancinci, isithuba esingaphakathi kwemithambo yegazi siyancipha. Emva koko intliziyo ayifumani umlinganiselo ofanelekileyo wegazi elifunekayo.
Xa ukuhamba kwegazi entliziyweni kuncipha ngale ndlela, unokufumana iintlungu zesifuba (i-angina) . Ukuba, ngokungalindelekanga, enye yezi plaque iyaqhekeka, igazi liqhekeke kwaye livale ngokupheleleyo umthambo, yiloo nto siyibiza ngokuba yi-heart attack . Yiyo loo nto ukulawula i-cholesterol kubaluleke kangaka.
Amanyathelo ama-5 alula okulawula i-cholesterol
Iindaba ezimnandi zezokuba singawunciphisa kakhulu lo mngcipheko ngokwenza utshintsho oluncinci kwindlela esiphila ngayo.
1. Thetha nogqirha.
Le yeyona nto ibalulekileyo. Fumana iziphumo zovavanyo lwegazi lakho uze ubone ugqirha wakho . Ugqirha wakho uya kukwazi ukwenza isicwangciso esifanelekileyo kuwe, ngokusekwe kwiminyaka yakho, ubunzima, ezinye iimeko zempilo (ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu), kunye nembali yosapho. Xoxa naye ngayo yonke into, njengohlobo lokutya okulungileyo kunye nokuba kufuneka wenze umthambo ongakanani.
2. Lumka ngento oyityayo noyiselayo.
Oko sikutyayo kunefuthe elithe ngqo kwi-cholesterol. Zama ukongeza oku ekutyeni kwakho:
- Iinkozo ezityebileyo zefayibha ezifana ne-oats, irhasi, kunye ne-millet.
- Amantongomane afana nee-walnuts kunye nee-almond. Kodwa musa ukutya kakhulu, kwanele nje ukuba nesandla esincinci ngosuku.
- Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-sardines. Ii-omega-3 fatty acids ezikwezi zitya zilungile kakhulu kwintliziyo.
- Ukutya okufana ne-tofu eyenziwe ngesoya.
- Faka imifuno neziqhamo ezintsha ezininzi kangangoko kunokwenzeka ekutyeni kwakho.
Kwakhona, hlala kude nezi zinto kangangoko unako:
- Inyama ezicutshungulweyo - njengeesoseji kunye neebhola zenyama.
- Ukutya okuqhotsiweyo, ingakumbi oko kuqhotsiweyo kwiioyile ezinamanqatha amaninzi, njengeoyile yesundu.
- Ukutya okuneswekile eninzi kunye namafutha e-trans, njengeemveliso zokubhaka, iikeyiki kunye neebhisikithi.
3. Yeka ukutshaya ngokupheleleyo.
Ukutshaya kunciphisa amanqanaba akho e-cholesterol "elungileyo" (i-HDL).I-HDL yeyona nto inceda ukususa i-cholesterol embi. Ngoko ke ukuba uyeka ukutshaya, iya kunyusa amanqanaba akho e-HDL kwaye inike ukhuseleko olukhulu kwintliziyo yakho. Ayipheleli apho, kodwa neenzuzo zomzimba wonke azinasiphelo.
4. Shukumisa umzimba wakho kancinci uze wenze umthambo!
Akunyanzelekanga ukuba uye ejimini. Ukuhamba nje ngokukhawuleza malunga nemizuzu engama-30 ngosuku kwanele. Ukuzilolonga:
- Ubunzima bomzimba buyalawulwa.
- Inceda ekulawuleni ezinye iimeko ezinyusa umngcipheko wesifo sentliziyo, ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu.
- Amanqanaba e-cholesterol embi (LDL) kunye ne-triglyceride ayancipha.
- Amanqanaba e-cholesterol elungileyo (i-HDL) ayanda.
5. Sebenzisa amayeza amiselweyo kanye njengoko kubhaliwe.
Ngamanye amaxesha, ukutya okutyayo kunye nokuzilolonga kukodwa kusenokunganeli ukulawula amanqanaba akho e-cholesterol. Kwiimeko ezinjalo, ugqirha wakho unokukunika amayeza (afana nee-statins) .
Kubalulekile ukusela amayeza kanye njengoko ugqirha wakho ekuxelela, ngexesha elifanelekileyo, nangedosi efanelekileyo. Musa ukuyeka ukuwasela amayeza wedwa, ucinge, "Mhlawumbi aphantsi kancinci ngoku." Ukuba unemibuzo malunga namayeza, buza ugqirha wakho ngawo.
I-cholesterol ayisiyonto yokoyika, yinto emele ilawulwe. Landela la manyathelo alula uze uqale ukukhusela intliziyo yakho namhlanje.
Umyalezo Wokuya Ekhaya
- I-cholesterol yinto efunekayo emzimbeni, kodwa eninzi kakhulu iyingozi entliziyweni.
- Injongo yakho mayibe kukunciphisa i-cholesterol "embi" (LDL) kunye nokunyusa i-cholesterol "elungileyo" (HDL).
- Izinto ezintathu zinokwenza umahluko omkhulu: ukutya okunempilo, ukuzilolonga imihla ngemihla, kunye nokuyeka ukutshaya.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naziphi na izigqibo malunga namanqanaba akho e-cholesterol kunye nonyango.
- Ungaze uyeke ukuthatha amayeza owanikwe ngugqirha wakho wedwa.
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