Ngaba ulala ngokwaneleyo ebusuku? Usenokuba uzibuza ukuba yintoni inxibelelwano phakathi kokulala ne-cholesterol. Kodwa eneneni, inani leeyure ozilalayo, umgangatho wolo buthongo, zonke ezi zinto zinefuthe elikhulu kumanqanaba e-cholesterol emzimbeni wakho. Ukungalali ngokwaneleyo, kunye nokulala kakhulu, konke oku kunokunceda koku. Masithethe ngale nto ngokulula nangokunyanisekileyo namhlanje.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Okokuqala, makhe sijonge ukuba inqanaba le-cholesterol elisempilweni liyintoni.
I-cholesterol luhlobo lwamafutha olubalulekileyo emizimbeni yethu. Kodwa xa ininzi kakhulu apho iingxaki ziqala khona. Ukuze sigcine impilo yentliziyo yethu ikwinqanaba elifanelekileyo, kubalulekile ukugcina amanqanaba e-cholesterol ngale ndlela ilandelayo.
| Uhlobo lwekholesteroli | Inqanaba elisempilweni (mg/dL) |
|---|---|
| I-Cholesterol iyonke | Ifanele ibe ngaphantsi kwe-200 mg/dL. |
| I-cholesterol ye-LDL ("i-cholesterol embi") | Ifanele ibe ngaphantsi kwe-100 mg/dL (ngaphantsi kwe-70 mg/dL ingcono kwabo banesifo sentliziyo okanye isifo seswekile) |
| I-cholesterol ye-HDL ("i-cholesterol elungileyo") | Amadoda afanele abe yi-40 mg/dL nangaphezulu, abafazi bafanele babe yi-50 mg/dL nangaphezulu. |
| Iitriglycerides | Ifanele ibe ngaphantsi kwe-150 mg/dL. |
Ngamafutshane, i-LDL yi-cholesterol "embi". Xa iqokelelana, inokuqokelelana kwimithambo yegazi yethu, iyivale kwaye ibangele isifo sentliziyo. I-HDL yi-cholesterol "elungileyo". Njengesixhobo sokuqokelela inkunkuma, i-HDL inceda ukususa loo cholesterol ye-LDL embi kwaye igcine imithambo yegazi yethu icocekile. Amanqanaba aphezulu e-triglycerides anokubangela ukugcinwa kwamafutha kwimithambo yegazi yethu.
Kwenzeka ntoni ngaphakathi emizimbeni yethu xa silele?
Ukulala lixesha elixabisekileyo lokuba imizimba yethu izivuselele kwaye izilungise. Iihormones zikhutshwa ngelixa silele ukuze zilungise iiseli kunye nezicubu ezonakeleyo ngenxa yoxinzelelo kunye nokudinwa kwemini. Uxinzelelo lwethu lwegazi luyehla, isantya sentliziyo yethu siyacotha, kwaye ukuphefumla kwethu kuba lula. Iintliziyo zethu, ezisebenze nzima imini yonke, nazo zifumana ikhefu ngeli xesha.
Ngokomndilili, umntu omdala kufuneka alale kakuhle kangangeeyure ezisi-7 ukuya kwezisi-9 ngosuku.
Ngoko ke, kwenzeka ntoni ukuba awufumani ukuphumla okuxabisekileyo? Kulapho ke iingxaki zempilo ezifana ne-cholesterol ephezulu ziqala khona.
Ubudlelwane phakathi kokulala kunye nama-hormone
Xa ungalali kakuhle, ezinye iihomoni ezibalulekileyo emzimbeni azilingani.
- I-Cortisol: Oku kukwabizwa ngokuba yi-'stress hormone'. Ikhutshwa kakhulu xa ungalali ngokwaneleyo.
- IGhrelin: Le hormone inyusa indlala yethu. Yiyo loo nto abantu abangalali ngokwaneleyo bedla ngokuziva belambile.
- I-Leptin: Le hormone inceda ekulawuleni ubunzima bomzimba wethu kwaye ithumela imiyalezo engqondweni yokuba sigcwele. Xa singalali ngokwaneleyo, ukukhutshwa kwale hormone kuyancipha.
Ngenxa yoku kungalingani kwamahomoni, ukutya kwakho kuyatshintsha kwaye ungazazi ukuba utye ukutya okunamafutha amaninzi neswekile. Oku kungenxa yesizathu esithe ngqo sokuba namanqanaba aphezulu e-cholesterol.
Kwakhona, abantu abane- sleep apnea, imeko apho ukuphefumla kuyeka xa ulele ngenxa yokurhona, badla ngokuba ne-cholesterol ephezulu, ingakumbi amanqanaba e-LDL kunye ne-triglyceride.
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →Kwenzeka ntoni kwi-cholesterol xa ungalali ngokwaneleyo?
Ukungalali kakuhle kunokuchaphazela amadoda nabafazi ngeendlela ezahlukeneyo. Olunye uphando olukhulu lufumanise ukuba amadoda alala ngaphantsi kweeyure ezi-6 ngobusuku ayenamanqanaba aphezulu e-cholesterol ye-LDL ("embi"). Abafazi abalala ixesha elifanayo babenamanqanaba aphantsi e-LDL . Amadoda nabafazi abarhona babenamanqanaba aphantsi e-cholesterol ye-HDL ("elungileyo").
Khawucinge nje, umntu ongalali kakuhle ebusuku. Uziva ediniwe kakhulu ngosuku olulandelayo. Uxinezelekile kakhulu. Kwaye ulambile kakhulu. Ngoko ke uhlala esitya ukutya okumnandi nokunamafutha. Xa konke oku kuhlangana, ngaba kuyamangalisa ukuba amanqanaba e-cholesterol ayanda?
Ngaba ukulala kakhulu nako kuyingxaki?
Ewe, oko kungaba yingxaki. Abanye abantu bacinga ukuba okukhona belala ixesha elide, kokukhona imizimba yabo ingcono. Kodwa oko akuyonyani.
Uphononongo olwenziwe eJapan lufumanise ukuba abafazi abalala iiyure ezingaphezu kwesi-8 ngosuku badla ngokuba namanqanaba aphantsi e-cholesterol ye-HDL ("elungileyo"). Abafazi abalala ngaphantsi kweeyure ezi-5 okanye ngaphezulu kweeyure ezi-8 babenamanqanaba aphezulu e-triglyceride.
Oko kuthetha ukuba, njengayo yonke enye into, awudingi kulala kakhulu, kwaye awudingi nokuba mncinci kakhulu. Ukulinganisela yeyona nto ibalulekileyo.
Ngoko ke, yintoni onokuyenza ukuze ulale kakuhle ebusuku?
Nazi ezinye zeendlela ezilula eziya kukunceda uphucule umgangatho wokulala kwakho kwaye ulawule amanqanaba akho e-cholesterol.
- Misela ishedyuli yokulala: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Musa ukuliphula eli qhinga kuba nje lingempelaveki. Ukungalali kakuhle phakathi evekini uze ulale ngokupheleleyo ngempelaveki kunokuphazamisa iwotshi yomzimba wakho.
- Yenza igumbi lakho lokulala libe yindawo ekhululekileyo: Igumbi lakho lokulala kufuneka lipholile, libe mnyama, kwaye lizole. Ukuba kuyimfuneko, sebenzisa ifeni kunye namakhethini athintela ukukhanya.
- Phumla ngaphambi kokulala: Yenza into ethile ngaphambi kokulala, njengokufunda incwadi okanye ukuhlamba umzimba ushushu.
- Gcina ifowuni yakho ikude nebhedi yakho: Yeka ukujonga ifowuni yakho, ithebhulethi, okanye iTV ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kuthintela ukuveliswa kweehomoni ezikunceda ulale.
- Lumka ukutya nokusela: Kuphephe ukutya isidlo esikhulu ngaphambi kokuba ulale. Kwakhona, kuphephe utywala, i-caffeine (iti, ikofu), kunye ne-nicotine (iicuba) ngokuhlwa, kuba zinokuphazamisa ubuthongo.
- Ukuzilolonga kancinci: Ukuzolula umzimba kancinci ngaphambi kokuba ulale kunokunceda ekunciphiseni uxinzelelo.
- Zolisa ingqondo nomzimba wakho: Ukuba ukhathazekile ngezinto ekufuneka uzenze ngosuku olulandelayo, zibhale phantsi kwincwadi yemibuzo uze uzibeke ecaleni. Zixelele, "Ndiza kuyilungisa le nto ngomso." Emva koko ulale.
Ukuba uqhubeka unengxaki yokulala nangona usenza ezi zinto, musa ukuzityeshela. Izinto ezifana neepilisi zokulala zinokuba sisisombululo sexesha elifutshane, kodwa ekugqibeleni, eyona nto ilungileyo kukwenza utshintsho kwindlela ophila ngayo. Bona ugqirha wosapho lwakho uze uthethe ngale nto. Kusenokuba kukho enye ingxaki yempilo efihlakeleyo. Ugqirha wakho uza kukuhlola aze, ukuba kuyimfuneko, akunike amayeza afanelekileyo.
Umyalezo Wokuya Ekhaya
- Ubungakanani kunye nomgangatho wokulala kwakho kuchaphazela ngqo amanqanaba akho e-cholesterol.
- Zama ukulala kakuhle, uphumle iiyure ezisi-7-8 ngosuku.
- Ukungalali kakuhle kunye nokulala kakhulu kunokubangela ukungalingani kwe-cholesterol.
- Ukungalali kakuhle kutshintsha iihomoni ezilawula uxinzelelo kunye nendlala, nto leyo ekhokelela ekonyukeni kwe-cholesterol.
- Zenzele imikhwa emihle yokulala kakuhle, njengokucwangcisa ixesha rhoqo, indawo ekhululekileyo, kunye nokuphepha ukusebenzisa ubuchwepheshe ngaphambi kokulala.
- Ukuba iingxaki zokulala ziyaqhubeka, musa ukuzityeshela kwaye udibane nogqirha wakho ukuze akunike icebiso.
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