Ngaba wakha wathatha ingxelo yovavanyo lwegazi waza wabona amanani amakhulu phambi kwegama elithi "Cholesterol" waza waziva udidekile? Emva koko xa ugqirha esithi into efana nokuthi "I-cholesterol elungileyo iphantsi, i-cholesterol embi iphezulu," uziva ukoyika malunga nokuba kwenzeka ntoni, akunjalo? Ngaba le cholesterol lutshaba lwethu ngokwenene? Okanye yinto efunekayo emzimbeni wethu? Makhe sithethe ngayo namhlanje ukuze siphendule yonke imibuzo onayo malunga noku.
Ngamafutshane, i-cholesterol yinto enamafutha, efana neoyile egazini lethu. Iveliswa sisibindi sethu kwaye ikwavela ekutyeni esikutyayo. I-cholesterol ayisiyonto nje kuphela, yenza imisebenzi emininzi ebalulekileyo emzimbeni. I-cholesterol ibalulekile kwizinto ezininzi, kuquka ukwakha yonke iseli emzimbeni wethu, ukuvelisa iihomoni, ukukhusela imithambo-luvo, kunye nokunceda ekugayweni kokutya.
Kodwa, njengoko besitsho, ukuba kukho into eninzi kakhulu ayilunganga. Kunjalo nange-cholesterol. Ingxaki iqala ngokungalingani phakathi kweentlobo ze-cholesterol "ezilungileyo" nezi "zimbi".
Zithini i-cholesterol "elungileyo" ne "embi"?
Ukuze siqonde oku, masisebenzise umzekelo omncinci. Khawucinge ukuba imithambo yegazi yethu ifana nezitrato esixekweni.
| Uhlobo lweCholesterol (Uhlobo) | Oko ikwenzayo (Umsebenzi) |
|---|---|
| I-cholesterol embi (i-LDL - i-Low-Density Lipoprotein) | Oku kufana nelori ethwele inkunkuma endleleni. Xa inqanaba le-cholesterol ye-LDL linyuka, liqala ukugcwala eludongeni lwemithambo yegazi yethu. Kufana nenkunkuma eqokelelana ecaleni kwendlela. Le nkunkuma siyibiza ngokuba yi-"Plaque". Ekuhambeni kwexesha, le plaque ibangela ukuba imithambo yegazi inciphe kwaye iqine. Oku kubizwa ngokuba yi-"Atherosclerosis" kwisayensi yezonyango. |
| I-cholesterol elungileyo (i-HDL - i-High-Density Lipoprotein) | Oku kufana nomqokeleli wenkunkuma kamasipala. Ixabiso le-cholesterol ye-HDL kukuba iqokelela i-cholesterol embi (LDL) eqokelelene kwimithambo yegazi ize iyibuyisele esibindini ukuze itshatyalaliswe. Ngamanye amazwi, i-HDL yiyo ecoca imithambo yegazi yethu. |
Ngoku uyaqonda, akunjalo? Emizimbeni yethuI-cholesterol ephezulu ye-LDL (embi) kunye ne-cholesterol ephantsi ye-HDL (elungileyo) ziyingozi . Le meko inyusa kakhulu umngcipheko wokufumana izifo ezinzulu ezifana nesifo sentliziyo kunye nestroke.
Ngoko ke yintoni i-Total Cholesterol?
Uvavanyo lwakho lwegazi luza kudwelisa amanqanaba akho e-cholesterol iyonke, i-HDL, kunye ne-LDL ngokwahlukeneyo. Nangona kunjalo, amanqanaba akho e-cholesterol iyonke angaphezulu kwenani lamanqanaba akho e-HDL kunye ne-LDL.
Nantsi into ebalulekileyo ekufuneka uyiqaphele. Ngamanye amaxesha i-cholesterol yakho iyonke inokuba phezulu kuba amanqanaba akho e-cholesterol entle (HDL) aphezulu kakhulu . Kwimeko enjalo, ayisiyonto inkulu. Kuthetha nje ukuba ukhuselo lomzimba wakho lusebenza kakuhle.
Nangona kunjalo, ukuba inqanaba lakho lilonke le-cholesterol liphezulu ngenxa yamanqanaba aphezulu e-cholesterol embi (LDL), loo nto iyingozi . Ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngayo.
Yintoni iCholesterol Rate?
Oku kulula kakhulu. Olu luhlu luyimpendulo oyifumanayo xa wahlula ixabiso lakho lilonke le-cholesterol ngexabiso lakho elihle le-cholesterol (HDL).
Umzekelo, ukuba i-Total Cholesterol yakho ingama-200 kwaye i-HDL yakho ingama-50, umlinganiselo wakho yi-200/50 = 4. Oko kukuthi yi-4:1.
Ngokuqhelekileyo kungcono ukugcina eli nani liphantsi. Nangona kunjalo, imibutho ephambili yezifo zentliziyo ehlabathini ngoku icebisa ukuba kunikwe ingqalelo engakumbi ekulawuleni i-LDL cholesterol ngokuthe ngqo kunolu nani. Kuba kuthathwa njengenyathelo elichanekileyo lokucwangcisa unyango lwezigulane kunye nokuvavanya umngcipheko. Ke ngoko, kungcono ukuthetha nogqirha wakho kwaye ugqibe ukuba leliphi inani elifanelekileyo kuwe.
Yintoni enye i-triglycerides?
Olu lolunye uhlobo lwamafutha egazini lethu, njenge-cholesterol. Ikwaveliswa yimizimba yethu kwaye ifumaneka ekutyeni. Amanqanaba e-triglyceride ayanda, ingakumbi xa sitya ukutya okuneswekile eninzi, ii-carbohydrates ezicociweyo, amafutha e-trans, kunye namafutha agcweleyo . Kwakhona, ukuba sitya iikhalori ezingaphezulu kunezo sizitshisayo imihla ngemihla, ezo khalori zingaphezulu ziguqulwa zibe yi-triglycerides kwaye zigcinwe emzimbeni.
Amanqanaba aphezulu e-triglyceride nawo ayinto eyonyusa umngcipheko wesifo sentliziyo.
Awukwazi ukulawula amanqanaba aphezulu e-cholesterol?
Ngokuqinisekileyo kunokwenzeka! Kufuna ukuzinikela nomdla. Nazi ezinye izinto onokuzenza ukuze oku kwenzeke.
1. Utshintsho kwindlela yokuphila
- Ukuzilolonga okunempilo: Ukuzilolonga rhoqo nge-aerobic (njengokuhamba ngokukhawuleza, ukubaleka, ukudada, ukukhwela ibhayisekile)Kunokunyusa i-cholesterol elungileyo (i-HDL) kwaye kunciphise i-cholesterol embi (i-LDL) . Ukuzilolonga kukwaphumza imithambo yegazi kwaye kulawula uxinzelelo lwegazi.
- Ukutya okunempilo kwentliziyo:
- Nciphisa ukutya okunamafutha agcweleyo kunye namafutha e-trans (ukutya okuqhotsiweyo, ukutya okukhawulezayo, ukutya okucutshungulwayo okufana neekeyiki, iibhisikithi) kangangoko unako.
- Kunoko, yitya ukutya okutyebileyo kumafutha angenamafutha angenamafutha (i-avokhado, ioyile yomnquma, amantongomane afana neecashews kunye namandongomane).
- Faka iintlanzi ezityebileyo kwi- omega-3 fatty acids (salmon, mackerel, herring) ekutyeni kwakho ubuncinane iintsuku ezimbini ngeveki.
- Ukutya okutyebileyo kwi-soluble fiber, njenge -oats, i-barley, ii-apile kunye nee-carrots, kunceda kakhulu ekunciphiseni i-LDL cholesterol.
2. Amayeza
Kwezinye iimeko, kunokuba nzima ukulawula amanqanaba akho e-cholesterol ngokutya ukutya nokuzilolonga kuphela. Kwiimeko ezinjalo , ugqirha wakho unokukunika amayeza.
Iistatins ludidi lwamayeza asetyenziswa kakhulu. Zinciphisa amanqanaba e-cholesterol ye-LDL kunye ne-triglyceride kwaye zinyusa kancinci amanqanaba e-cholesterol ye-HDL. Kubaluleke kakhulu ukuthatha la mayeza kuphela phantsi kwengcebiso kagqirha, kwidosi emiselweyo, nangexesha elimiselweyo .
Ukuba amanqanaba akho e-cholesterol aphezulu, kungathatha ukuya kuthi ga kwiinyanga ezintathu ukuwabuyisela esiqhelweni. Kuya kufuneka utshintsho kwindlela ophila ngayo kwaye mhlawumbi amayeza emihla ngemihla. Kodwa imivuzo yolo kuzinikela—intliziyo esempilweni kunye nobomi obungenasifo sentliziyo okanye isifo sohlangothi—ingaphezulu kakhulu kunomzamo owenzayo.
Umyalezo Wokuya Ekhaya
- I-cholesterol ibalulekile emzimbeni. Ingxaki kukuba ayilungelelananga.
- I-HDL yi-cholesterol "elungileyo". Icoca imithambo yegazi yethu.
- I-LDL yi-cholesterol "embi". Ukuba iyanda, inokuthi ihlale kwimithambo yegazi ize iyivale.
- Amanqanaba e-cholesterol anokulawulwa ngokulawula ukutya okuneswekile eninzi, ioyile, kunye nomgubo kunye nokuzilolonga rhoqo.
- Ukuba unenkxalabo malunga namanqanaba akho e-cholesterol okanye ukuba ingxelo yakho ibonisa amanqanaba aphezulu, bona ugqirha wakho ngoko nangoko ukuze akunike icebiso. Musa ukuzinyanga.
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