Sonke siyazi ukuba i-cholesterol ephezulu ayilunganga entliziyweni yakho kwaye inokukhokelela ekuhlaselweni yintliziyo. Yiyo loo nto. Kodwa ubusazi na ukuba le cholesterol ingonakalisa izintso zakho buthule? Ewe, nangona abantu abaninzi bengacingi njalo, kukho unxibelelwano olukhulu, oluthe ngqo phakathi kwamanqanaba aphezulu e-cholesterol kunye nesifo sezintso. Makhe sithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.
Yintoni enxulumene ngokwenene ne-cholesterol kunye nezintso?
Ngamafutshane, i-cholesterol yinto efana ne-wax efunekayo ukwakha iiseli emizimbeni yethu. Imizimba yethu iyayivelisa, kwaye siyifumana nakwezinye zokutya esikutyayo. Ingxaki kukuba xa eli nqanaba le-cholesterol liphezulu kakhulu.
Le cholesterol igqithisileyo iqala ukuqokelelana kwimithambo yegazi yethu. Xa oku kusenzeka, imithambo yegazi iyavaleka kwaye izifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo. Ngoko ke kwenzeka into efanayo nakwizintso. Izintso zifana nezihluzo ezimbini ezincinci ezihluza imveliso yenkunkuma emzimbeni wethu. Xa i-cholesterol iqokelelana kwimithambo yegazi ethambileyo ehambisa igazi kwizintso, inani legazi elifikelela kwizintso liyancipha. Emva koko azikwazi ukusebenza kakuhle.
Oko kuthethwa luphando
Izifundo ezininzi ezinkulu zonyango zifumene olu nxibelelwano. Kolunye uphando, iisampulu zegazi ezivela kumawaka aliqela amadoda asempilweni zaqokelelwa kwixesha leminyaka eli-10, kwaye kwavavanywa umsebenzi wezintso zawo kunye namanqanaba e-cholesterol.
Oko bakubona ngokucacileyo kukuba egazini labantu abangasebenzi kakuhle kwezintso:
- Ukuba namanqanaba aphezulu e-LDL (Low-Density Lipoprotein), uhlobo "olubi" lwe-cholesterol .
- Ukuba namanqanaba aphantsi e-HDL (High-Density Lipoprotein), uhlobo "olulungileyo" lwe-cholesterol .
I-cholesterol ye-HDL "ilungile" kuba inceda ekususeni i-cholesterol engafunekiyo ekuqokeleleni kwimithambo yegazi yakho. Oku kuthetha ukuba amanqanaba aphantsi e-HDL anyusa umngcipheko wokwakheka kwe-cholesterol kwimithambo yegazi yakho.
Olunye uphando lufumanise ukuba ayisiyo cholesterol kuphela, kodwa kunye namanqanaba aphezulu olunye uhlobo lwamafutha egazini , i-triglycerides, nawo anyusa umngcipheko wesifo sezintso.
Ngamafutshane, ukuba amanqanaba e-LDL ("cholesterol embi" kunye ne-triglycerides egazini lakho aphakanyisiwe kwaye amanqanaba e-HDL ("cholesterol elungileyo") aphantsi, umngcipheko wakho wokuba nesifo sezintso esingapheliyo ngokuhamba kwexesha uya kuphantse uphindwe kabini.
Oku kuhamba macala omabini. I-cholesterol inokubangela isifo sezintso, kwaye isifo sezintso sinokunciphisa amandla omzimba okulawula i-cholesterol namafutha. Yiyo loo nto ezi meko zimbini zihlala zisenzeka kunye.
Ungayilawula njani i-cholesterol kunye nesifo sezintso?
Iindaba ezimnandi zezokuba zininzi izinto esinokuzenza ukulawula ezi meko. Kukho iindlela ezimbini eziphambili: unyango lwezonyango kunye notshintsho kwindlela yokuphila.
Unyango lwezonyango
Amayeza okwehlisa i-cholesterol, ingakumbi ama-statin, anceda kakhulu ekunciphiseni umngcipheko wokuhlaselwa sisifo sentliziyo kunye nesifo sohlangothi. Ngoko ke, kulungile na ukuthatha la mayeza ukuba unesifo sezintso?
- Isifo sezintso esikwinqanaba lokuqala: Ukuba unesifo sezintso esikwinqanaba lokuqala, ugqirha wakho uhlala ekunika iyeza le-statin ukunciphisa i-cholesterol yakho. Uphando lubonisa ukuba olu nyango lunokunciphisa i-cholesterol yakho kwaye lunciphise umngcipheko wesifo sentliziyo.
- Isifo sezintso esikwinqanaba lokugqibela: Nangona kunjalo, ukuba isifo sakho sezintso siqhubele phambili, unyangwa nge-dialysis, okanye ukhe wafakelwa izintso, ugqirha wakho uya kugqiba ukuba akunike eli yeza okanye hayi.
Okubaluleke kakhulu: Ukuba unesifo sezintso, ungaze uthathe amayeza okwehlisa i-cholesterol ngaphandle kwengcebiso kagqirha. Soloko uthetha nogqirha wakho ukuze aqinisekise ukuba loluphi unyango olulungele wena.
Ukutshintsha indlela yokuphila kunye nokutya
Okubaluleke kakhulu njengonyango, mhlawumbi nangakumbi, kukunyamekela indlela ophila ngayo kunye nento oyityayo. Olu tshintsho luncinci lunokwenza umahluko omkhulu.
| Izinto ekufanele zenziwe | Musa ukwenza |
|---|---|
| Yitya imifuno emitsha ngakumbi, imifuno, kunye neziqhamo. | Nciphisa inyama ebomvu (inyama yenkomo, inyama yehagu) kunye nenyama ecutshungulweyo efana neesoseji kunye neebhola zenyama. |
| Khetha inyama emhlophe efana nenkukhu (esusiwe ulusu) kunye nentlanzi. | Kuphephe ukutya okuqhotsiweyo kunye nokutya okukhawulezayo. |
| Yongeza ukutya okuziinkozo - umz., i-buckwheat, irhasi, i-oats, kunye nerayisi emdaka - ekutyeni kwakho. | Nciphisa iziselo ezineswekile, iikeyiki, iibhisikithi, itofi, njl. |
| Xa ukhetha ukutya kobisi (iyogathi, ubisi olunamafutha aphantsi), khetha iintlobo ezinamafutha aphantsi. | Nciphisa ukutya okunetyuwa eninzi (iicurd, iipickles, iisosi) kunye nokutya okusemathinini. |
| Sebenzisa ioyile enempilo efana neoyile yemifuno endaweni yeoyile yekhokhonathi ekuphekeni. | Nciphisa ubisi olupheleleyo olunekhrimu kunye neemveliso zobisi ezinamafutha amaninzi ezifana nebhotolo kunye netshizi. |
Ngaphandle kokutya, kukho eminye imikhwa ebalulekileyo ekufuneka uyongeze ebomini bakho.
- Ukuzilolonga: Yenza umthambo ubuncinane imizuzu engama-30 ngosuku, njengokuhamba okanye ukukhwela ibhayisekile. Oku kunokunceda ekulawuleni i-cholesterol kunye nobunzima.
- Kuphephe ukutshaya: Ukutshaya yimbangela ethe ngqo yomonakalo kwimithambo yegazi kunye nezintso. Ukuba utshaya, funa uncedo lokuyeka.
- Ukulawula ubunzima: Njengoko ubunzima bomzimba busanda, uxinzelelo kwi-cholesterol nakwizintso luyanda. Lawula ubunzima bakho ngokutya okufanelekileyo nokuzilolonga.
Ukuba ucinga ukuba une-cholesterol ephezulu, okanye ukrokrela ukuba usengozini yokuba nesifo sezintso, nceda uthethe nogqirha wakho ngayo. Ezi zinto zinokufunyaniswa ngovavanyo olulula lwegazi. Okukhona zifunyaniswa ngokukhawuleza, kokukhona kulula ukuzilawula.
Umyalezo Wokuya Ekhaya
- Amanqanaba aphezulu e-cholesterol ayingozi nje kuphela entliziyweni yakho, kodwa nakwizintso zakho.
- Amanqanaba aphezulu e-cholesterol "embi" (LDL) kunye ne-triglycerides kunye namanqanaba aphantsi e-cholesterol "elungileyo" (HDL) anyusa umngcipheko wesifo sezintso esingapheliyo.
- Ukutya okunempilo kunye nokuzilolonga rhoqo zezona ndlela zilungileyo zokulawula i-cholesterol kunye nesifo sezintso.
- Ukuba unesifo sezintso, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise naluphi na unyango okanye wenze naluphi na utshintsho olukhulu kwindlela ophila ngayo.
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