UNksz Perera undwendwela rhoqo ekliniki yam. Nangona eneminyaka engama-50 ubudala, usempilweni kwaye wonwabile. Nangona kunjalo, ngenye imini kutshanje, ufike ekliniki enobuso obumhlophe kakhulu.
"Gqirha, ndinika unyana wam iqanda elinye kuphela ngeveki. Ndiyoyika kakhulu ukuba ukuba utya iqanda, i-cholesterol yakhe iya kwanda aze abe nesifo sentliziyo!" utshilo.
Iqanda eliyingqaka liyintsomi enkulu kuluntu lwanamhlanje. Njengogqirha, luxanduva lwam ukuchonga ezi ntsomi ndize ndikuxelele ukuba ziyinyani okanye azinjalo. Ngoko ke namhlanje, masithethe ngokuba ukutya iqanda eliyingqaka kuyayinyusa na i-cholesterol okanye akunjalo.
Yintoni le cholesterol?
Abantu abaninzi bayoyika xa besiva igama elithi cholesterol. Kodwa icholesterol yinto ebalulekileyo emizimbeni yethu. Imizimba yethu iyayidinga ukuze yakhe ii-membrane zeeseli, ivelise i-vitamin D, yenze iihomoni, kwaye incede ekugayweni kokutya.
Uninzi lwe-cholesterol efunekayo emzimbeni wethu iveliswa ngokwemvelo sisibindi sethu.
Ukuze i-cholesterol ithuthwe egazini, kufuneka ibotshelelwe kwiiproteni ukuze yenze ii-lipoprotein. Kukho iintlobo ezimbini eziphambili zezi:
- I-LDL (i-Low Density Lipoprotein): Oku kubizwa ngokuba yi-"cholesterol embi." Xa isanda, iqokelelana kwimithambo yegazi ize ivale ukuhamba kwegazi.
- I-HDL (i-High Density Lipoprotein): Le yi "cholesterol elungileyo." Isusa i-LDL cholesterol embi kwimithambo yegazi ize iyithwale iye esibindini ukuze ilahlwe.
Ngaba ukutya amaqanda aluhlaza kuyayinyusa i-cholesterol?
Inqanaba le-cholesterol egazini lethu alimiselwa ngokuthe ngqo yi-cholesterol ekutyeni esikutyayo. Uphando lwezonyango lufumanise ukuba ukutya amaqanda akhupha iqanda akunyusi amanqanaba e-cholesterol egazini.
Kodwa into eyenza amanqanaba e-cholesterol abe mandundu egazini lethu ngamafutha agcweleyo kunye namafutha e-trans ekutyeni esikutyayo.
Ndibuze uNkskz. Perera, "Nangona ungamniki unyana wakho amaqanda, ngaba umthengela iiShort Eats ukuze atye ngexesha leklasi?" Wamangaliswa waza wathi, "Ewe, Gqirha, nokuba akamniki amaqanda, uhlala emthengela iicutlets kunye neepatties."
Yiyo loo nto ingxaki! Siyoyika ukutya ukutya okunempilo okufana namaqanda, kodwa sitya ukutya okugcwele amafutha agcweleyo angenampilo njengokutya okutshisiweyo kunye neemveliso zokubhaka ngaphandle koloyiko.
Inqanaba elifanelekileyo le-cholesterol emzimbeni
Nazi amaxabiso achanekileyo kwinqanaba le-cholesterol egazini lakho (iProfayili yeLipid):
| Uhlobo lwekholesteroli | Inqanaba elifanelekileyo lokuba nalo (mg/dL) |
|---|---|
| I-Cholesterol iyonke | Ngaphantsi kwama-200 |
| I-LDL (i-cholesterol embi) | Ngaphantsi kwe-100 |
| I-HDL (i-cholesterol elungileyo) | Ngaphezulu kwama-40 kumadoda / Ngaphezulu kwama-50 kubasetyhini |
| Iitriglycerides | Ngaphantsi kwe-150 |
Ii-Triglycerides luhlobo lwamafutha olugcina amandla agqithisileyo ekutyeni esikutyayo. Amanqanaba aphezulu e-TG emzimbeni kunye namanqanaba aphezulu e-cholesterol embi ye-LDL anyusa kakhulu umngcipheko wesifo sentliziyo.
Yazi ngaphambi kokuba uwele (izinto ezinobungozi)
Kukho izizathu ezininzi eziphambili zokungalingani kwe-cholesterol:
- Ukutya okungenampilo: Ukutya rhoqo inyama ebomvu, ibhotolo, itshizi, izimuncumuncu, kunye nokutya okuqhotsiweyo.
- Ukungasebenzi: Ukungazilolongi kunciphisa i-cholesterol ye-HDL elungileyo kwaye kunyusa amanqanaba e-cholesterol ye-LDL embi.
- Ukutshaya: Ukutshaya konakalisa udonga lwemithambo yegazi, okwenza kube lula ukuba i-LDL cholesterol iqokelele kwimithambo yegazi.
- Iijini: Ukuba usapho lwakho lune-cholesterol ephezulu (iFamilial Hypercholesterolemia), usemngciphekweni omkhulu wokufumana isifo sentliziyo usemncinci.
Ungayilawula njani i-cholesterol ngaphandle kokuthatha amayeza?
Ungayilawula kakuhle i-cholesterol yakho ngokutshintsha ubomi bakho bemihla ngemihla:
1. Ukutya okunempilo kwentliziyo
Yitya ukutya okunesondlo yonke imihla ngaphandle kokunciphisa iingqayi zamaqanda. Endaweni yoko, nciphisa ukusetyenziswa kwee-sautées, ibhotolo, i-margarine, kunye neoyile yekhokhonathi kwaye faka iziqhamo, imifuno eluhlaza, intlanzi (ingakumbi iintlanzi ezinamafutha ezifana ne-salmon kunye ne-mackerel), kunye namandongomane ekutyeni kwakho.
2. Zilolonge rhoqo
Zilolonge iintsuku ezi-4 ukuya kwezi-5 ngeveki imizuzu engama-30 ngosuku. Imisebenzi elula efana nokuhamba ngokukhawuleza, ukukhwela ibhayisekile, okanye ukudada inokunceda ekunyuseni amanqanaba akho e-cholesterol e-HDL.
3. Lawula ubunzima bakho.
Ukugcina ubunzima obufanelekileyo obuhambelana nobude bakho (i-BMI ephakathi kwe-18.5 - 24.9) kunokukunceda ukugcina amanqanaba eswekile egazini lakho elawulwa.
Izinto ekufuneka zenziwe nezo kufuneka zingayenzi
| ✔️ Izinto onokuzenza (Zenze) | ❌ Izinto ongazifuniyo |
|---|---|
| Yitya ukutya okunesondlo kwamaqanda apheleleyo kunye namaqanda apheleleyo. | Musa ukulahla iqanda eliphumayo ngenxa yokoyika uze utye elimhlophe kuphela. |
| Nciphisa ukusetyenziswa kweoyile xa upheka. | Musa ukutya iimveliso zokubhaka, iikeyiki, iipastries, kunye neepatties rhoqo. |
| Emva kweminyaka engama-40, yenza uvavanyo lweLipid Profile ubuncinane kanye ngonyaka. | Musa ukuyityeshela i-cholesterol kuba awunazo iimpawu. |
| Yitya imifuno neziqhamo ezintsha yonke imihla. | Musa ukutshaya okanye ukusela utywala ngokugqithisileyo. |
❓ Eminye imibuzo onokuba nayo (FAQ)
Mangaphi amaqanda avumelekileyo ukutya ngosuku? ▼
Umntu osempilweni oqhelekileyo angatya ngokukhuselekileyo iqanda eli-1 elipheleleyo ngosuku (amaqanda asi-7 ngeveki). Abadlali okanye abenza umthambo banokutya okungaphezulu koku ngengcebiso kagqirha. Nangona kunjalo, abantu abanesifo seswekile esingalawulekiyo okanye isifo sentliziyo esinzima kufuneka banciphise ukutya kwabo kube ngamaqanda ama-3-4 ngeveki.
Ngaba kufuneka ndiqhubeke ndithatha iipilisi ze-cholesterol (statins) ?
Ukuba amanqanaba akho e-cholesterol egazini aphezulu kakhulu okanye usengozini yesifo sentliziyo, ugqirha wakho unokukunika amayeza e-statin. Kuyingozi kakhulu ukuyeka ukuthatha iipilisi ngaphandle kwengcebiso kagqirha, kwaye kufuneka uqhubeke nokuzilolonga kunye nokutya ngelixa usebenzisa amayeza.
Ngaba kukho umahluko phakathi kokutya amaqanda aqhotsiweyo nokutya amaqanda abilisiwe? ▼
Ewe, ngokuqinisekileyo. Amaqanda abilisiwe okanye aphekiweyo anempilo kakhulu. Nangona kunjalo, xa amaqanda eqhotsiwe, umxholo wamafutha kunye neekhalori uyanda malunga nama-50%. Ke ngoko, ukutya amaqanda aqhotsiweyo kufuneka kuncitshiswe.
Ngaba ukutya ioyile yekhokhonathi kuyayinyusa i-cholesterol? ▼
Ngenxa yokuba ioyile yekhokhonathi inamafutha amaninzi agcweleyo, ukusetyenziswa kakhulu kweoyile yekhokhonathi kunokunyusa izinga le-cholesterol embi ye-LDL egazini. Ke ngoko, ukunciphisa ukusetyenziswa kweoyile yekhokhonathi ekuphekeni kangangoko kunokwenzeka kuluncedo kwimpilo yentliziyo.
Imithombo yesayensi (Iingxelo)
- 📚 Amaqanda kunye neCholesterol: ngaba kukho umda? - Isikhokelo seNtlalontle yeNhliziyo yase-UK
- 📚 Amaqanda kunye nomngcipheko wesifo sentliziyo: Uhlaziyo lobungqina bamva nje - PubMed Central (PMC)
- 📚 Unxulumano lokutyiwa kwamaqanda, iimpawu zemetabolism, kunye nomngcipheko wezifo zentliziyo - PubMed Central (PMC)
Umyalezo obalulekileyo omele ugoduke nawo
- Uphando lwezonyango luqinisekisile ukuba ukutya iqanda elimhlophe akunyusi amanqanaba e-cholesterol egazini.
- Eyona nto ibalulekileyo echaphazela amanqanaba e-cholesterol egazini lethu ngamafutha agcweleyo nangenampilo afumaneka ekutyeni okukhawulezayo, kwiimveliso zebhaka, kunye nokutya okunamafutha amaninzi.
- Ukutya amaqanda afikelela kwi-7 ngeveki kunye neqanda kukhuselekile ngokupheleleyo kumntu osempilweni, kwaye kunika umzimba iproteni esemgangathweni ophezulu kunye nezondlo ezininzi.
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