Ngaba i-cholesterol ephezulu inokuthintelwa? (I-cholesterol ephezulu)

Uninzi lwethu luyoyika kancinci xa sisiva igama elithi cholesterol, akunjalo? Abanye abantu bacinga ukuba icholesterol yinto enobungozi emzimbeni. Kodwa eneneni, umzimba wethu uyayidinga le nto ifana newax ebizwa ngokuba yicholesterol kwimisebenzi emininzi ebalulekileyo, njengokuvelisa iihomoni kunye nokugaya amafutha ekutyeni esikutyayo. Kodwa ingxaki iqala xa ubungakanani bale cholesterol budlula ubungakanani obufunekayo emzimbeni.

Kwenzeka ntoni ngokwenene ukuba i-cholesterol iyanda?

Khawucinge nje, sineetyhubhu ezithwala igazi emizimbeni yethu, esizibiza ngokuba yimithambo yegazi. Ngoku, xa le cholesterol iphezulu kakhulu, loo cholesterol eyongezelelweyo iqala ukuqokelelana ngaphakathi kwezi tyhubhu zegazi, imithambo yegazi. Kufana nomhlwa oqokelelana ngaphakathi kombhobho wamanzi. Ekuhambeni kwexesha, ezi ntsalela zinciphisa indlela yegazi.

Xa imithambo yegazi incipha ngale ndlela, amalungu ethu abalulekileyo njengentliziyo nengqondo awafumani igazi elifunekayo. Isiphumo soku kukuba kubekho umngcipheko omkhulu weemeko eziyingozi ezifana nokuhlaselwa yintliziyo kunye nestroke .

Kodwa iindaba ezimnandi zezokuba, akufuneki silinde de kunyuke amanqanaba e-cholesterol. Zininzi izinto esinokuzenza namhlanje ukuze sizithintele size sizilawule. Masibone ukuba zithini.

Masitshintshe indlela esiphila ngayo size silawule i-cholesterol.

Eyona ndlela ilungileyo nelula yokulawula i-cholesterol kukulungelelanisa indlela yethu yokuphila ibe yesempilweni.

1. Lumka ngento oyityayo noyiselayo.

Ukutya esikutyayo kuchaphazela ngqo amanqanaba ethu e-cholesterol.

• Nciphisa amafutha agcweleyo: Ukutya okuqhotsiweyo (okutya okufutshane, irayisi eqhotsiweyo), inyama ebomvu (inyama yenkomo, inyama yehagu), kunye neemveliso zobisi ezinamafutha agcweleyo (itshizi enamafutha agcweleyo, ibhotolo) zinamafutha agcweleyo amaninzi. Kungcono ukunciphisa la mafutha kangangoko kunokwenzeka. Endaweni yoko, khetha inkukhu engenalusu, intlanzi, kunye neemveliso zobisi ezingenamafutha aphantsi okanye ezingenamafutha.
• Ziphephe ii-trans fats: La mafutha ngawona ayingozi kakhulu. Kuba anyusa inqanaba le-cholesterol embi (LDL) kwaye anciphisa inqanaba le-cholesterol elungileyo (HDL) eluncedo emzimbeni wethu. Yiyo loo nto ethintelwe kumazwe amaninzi. Kodwa asenokufumaneka kwiimveliso zebhakari, iikeyiki, iibhisikithi kunye nokutya okupakishwe kwiipakethe. Ngoko ke hlala kude nokutya okucutshungulweyo kangangoko unako.
• Yongeza izinto ezilungileyo ekutyeni kwakho: Endaweni yoko, yongeza iziqhamo ezintsha, imifuno, iinkozo ezipheleleyo ezifana nerayisi emdaka, irayisi emdaka, ii-oats, amantongomane afana ne-cashews, amantongomane, kunye neeoyile ezisempilweni ezifana neoyile yomnquma kunye neoyile ye-canola ekutyeni kwakho. Kwakhona, ukunciphisa ukutya kwakho ityuwa kunye neswekile kunceda kakhulu intliziyo yakho.

2. Gcina ubunzima bakho busempilweni

Ukutyeba kancinci kunokunyusa amanqanaba akho e-cholesterol. Okumangalisayo kukuba, ukunciphisa iikhilogram ezi-2-3 kuphela kunokwenza umahluko omkhulu kumanqanaba akho e-cholesterol. Ukuba unengxaki yokuqalisa, qala ngotshintsho oluncinci. Umzekelo, ukusela iglasi yamanzi endaweni yesiselo sakho semihla ngemihla esineswekile, okanye ukuhamba amanyathelo ambalwa ongezelelweyo ngelixa upaka imoto yakho evenkileni kunokunceda.

3. Nciphisa ukusetyenziswa kotywala

Xa sisela utywala, isibindi sethu siyawuqhekeza utywala size sibuguqule bube yi-cholesterol kunye nolunye uhlobo lwamafutha olubizwa ngokuba yi-triglycerides. Ezi triglycerides zikwanyusa umngcipheko wesifo sentliziyo. Yiyo loo nto kubalulekile ukunciphisa utywala obuselayo. Oogqirha bacebisa ukuba amadoda angaphantsi kweminyaka engama-65 ubudala angaseli ngaphezu kweziselo ezibini ngosuku, kwaye abafazi babo bonke ubudala kunye namadoda angaphezu kweminyaka engama-65 ubudala bazinciphise kwisiselo esinye ngosuku.

4. Zilolonge umzimba wakho.

Ukuzilolonga ubuncinane imizuzu eli-150 (iiyure ezi-2 1/2) ngeveki kunokunceda ukulawula amanqanaba akho e-cholesterol. Akunyanzelekanga ukuba ukwenze oku ngalo lonke ixesha. Imizuzu engama-30 kuphela ngosuku, iintsuku ezi-5 ngeveki, yanele. Oku kuquka nantoni na ukususela ekusebenzeni egadini ukuya ekuhambeni ngokukhawuleza ngokuhlwa ukuya ekukhweleni ibhayisekile. Into ebalulekileyo kukuhambisa umzimba wakho ngaphandle kokuhlala phantsi.

5. Ziphephe ukutshaya nokutshaya i-vaping.

Xa sitshaya, iindonga zemithambo yethu yegazi (imithambo yegazi) ziyayonakala. Ezi ndawo zonakeleyo zinokuba sengozini yokuvaleka yi-cholesterol. Kodwa kwangoko nje ukuba uyeke ukutshaya, umzimba wakho uqala ukubona iziphumo ezilungileyo. Kwimizuzu engama-20 yokuyeka ukutshaya, uxinzelelo lwegazi kunye nesantya sentliziyo yakho zibuyela kwisiqhelo. Kwiinyanga ezi-3, ukuhamba kwegazi kuyaphucuka.

Ungazi njani ukuba une-cholesterol ephezulu?

Le yeyona nto ibalulekileyo. Akukho zimpawu ze-cholesterol ephezulu. Indlela ekuphela kwayo yokwazi ukuba une-cholesterol ephezulu kukwenza uvavanyo lwegazi. Oku kudla ngokubizwa ngokuba luvavanyo lwe-lipid profile.

Kudla ngokucetyiswa ukuba wenze olu vavanyo ubuncinane rhoqo emva kweminyaka emi-5. Kodwa ukuba usengozini enkulu yesifo sentliziyo - umzekelo, ukuba umntu kusapho lwakho unesifo sentliziyo, utyebile kakhulu, okanye unesifo seswekile - bubulumko ukuba uhlolwe kwangethuba kwaye rhoqo. Thetha nogqirha wakho malunga neshedyuli efanelekileyo kuwe.

Kwiimeko ezininzi, utshintsho kwindlela yokuphila esithethe ngayo lunokunceda ukulawula amanqanaba akho e-cholesterol. Nangona kunjalo, kwabanye abantu, le mizamo isenokunganeli. Kwiimeko ezinjalo, ugqirha wakho unokucebisa ukuba uqale ukuthatha amayeza okunciphisa i-cholesterol ngelixa uqhubeka nale mikhwa yempilo.