Masifunde nge-cholesterol ngendlela elula? Ngothando lwentliziyo yakho!

Zingaphi izihlandlo ozivileyo igama elithi " cholesterol "? Mhlawumbi ukhe weva umntu ekhaya ethetha ngayo, okanye mhlawumbi ugqirha ukuxelele okanye umntu omaziyo ngayo. Yintoni kanye kanye i-cholesterol? Ingaba ilungile okanye ayilunganga kuthi? Masithethe ngayo yonke le nto ngendlela elula namhlanje, ngendlela onokuyiqonda. Njengokuthetha nomhlobo.

Yintoni i-cholesterol? Ivela phi?

Ngamafutshane, i-cholesterol luhlobo lwamafutha egazini lakho. Yicinge njengeoyile. Ibalulekile emizimbeni yethu.

Ngoku mhlawumbi ucinga, "Owu... ngoko ke ivela phi le cholesterol?" Imizimba yethu ifumana icholesterol ngeendlela ezimbini eziphambili:

1. Yenziwe ngumzimba wethu: Isibindi sakho senza lo msebenzi. Senza ubungakanani be-cholesterol obufunekayo emzimbeni wakho yonke imihla. Ayimangalisi na loo nto?

2. Ekutyeni esikutyayo: Ewe, okunye kokutya esikutyayo kukwaqulathe i-cholesterol. Umzekelo:

• Inyama ( inyama yenkomo , inyama yehagu , inkukhu)
• Intlanzi
• Amaqanda (ingakumbi izikhupha)
• Ibhotolo
• Itshizi
• Ubisi kunye neemveliso zobisi (ezifana neyogathi , ubisi olungenamafutha)

Kodwa khumbula oku, iziqhamo , imifuno, kunye neenkozo ezifana nee-oats azinazo i-cholesterol konke konke. Yiyo loo nto kuthiwa zilungile kakhulu emzimbeni.

Sidinga i-cholesterol, hayi eninzi!

Ngoku mhlawumbi ucinga, "Ngoko ke i-cholesterol yinto elungileyo?" Ewe, yinyani leyo. Kodwa, njengayo nayiphi na into, i-cholesterol eninzi kakhulu inokubangela iingxaki. Njengokuba iyeza linokuba yityhefu xa lisetyenziswa kakhulu.

Kutheni umzimba udinga i-cholesterol?

I-cholesterol yinto ebalulekileyo efumaneka kwiseli nganye emzimbeni wethu. Yenza imisebenzi emininzi ebalulekileyo emzimbeni wethu. Khawucinge nje:

• I-cholesterol inceda ingqondo yakho isebenze kakuhle .
• Inceda ukugcina ulusu lwakho lusempilweni .
• I-cholesterol ikwayimfuneko ekusebenzeni kwezinye izitho emizimbeni yethu.
• Kwakhona, i-cholesterol iyadingeka ukuze kwenziwe iihomoni ezithile kunye nezinto ezifana ne-vitamin D, enceda ekugayweni kokutya.

Ngaba uyaqonda? I-cholesterol ifana nomhlobo emizimbeni yethu. Kodwa ingxaki kukuba xa ubuhlobo budlula imida.

Kwenzeka ntoni ukuba i-cholesterol iyanda?

Kulapho kufuneka silumke khona kancinci. Ukuba i-cholesterol eninzi kakhulu iqokelelana egazini, nokuba kukutya esikutyayo okanye kubungakanani bomzimba wethu, kufana nokuxinana kweemoto endleleni.

Le cholesterol igqithisileyo iqala ukuqokelelana ngaphakathi kwemithambo yegazi yakho. Cinga ngayo njengomhlwa oqokelelana ngaphakathi kombhobho wamanzi. Ekuhambeni kwexesha, oku kuqokelelana kuyaqokelelana:

• Imithambo yegazi iyaqina ize iqine.
• Isithuba esingaphakathi kwemithambo yegazi siyancipha.
• Ngamanye amaxesha imithambo yegazi inokuvaleka ngokupheleleyo.

Xa imithambo yegazi ivalekile kangangeminyaka emininzi, oko kunokukhokelela kwiimeko eziyingozi kakhulu. Le yeyona nto ibangela ukuhlaselwa yintliziyo kunye nokubetha kwentliziyo kubantu abadala. Oku kuthetha ukuba ukuhamba kwegazi entliziyweni nasebuchotsheni kuyancitshiswa okanye kuyeke.

Into ebuhlungu kukuba, oku kuqokelelana kwe-cholesterol egazini ngamanye amaxesha kunokuqala usemncinci, oko kuthetha ukuba xa usengumntwana. Yiyo loo nto imikhwa yokutya okunempilo ibalulekile usemncinci.

Ungazi njani ukuba i-cholesterol ingakanani?

Kulula ukufumanisa ukuba ingakanani inqanaba le-cholesterol egazini lakho. Ugqirha angathatha isampuli encinci yegazi lakho aze ayivavanye kwilebhu. Oku kubizwa ngokuba luvavanyo "lweprofayili ye-lipid". Lungakuxelela kungekuphela nje i-cholesterol yakho, kodwa nezinye iintlobo zamafutha egazini lakho.

Ziziphi iintlobo ze-cholesterol?

Ngoku makhe sijonge nzulu kancinci. I-cholesterol ayihambi yodwa egazini. Ayixubeki njengamanzi namafutha. Ngoko ke, i-cholesterol idibana neeproteni ukuze ihambe egazini. Xa ezi cholesterol kunye neeproteni zidityanisiwe, sizibiza ngokuba 'zii-lipoproteins.' Cinga nge-cholesterol njengomkhweli, kwaye iiproteni zifana nesithuthi esithwalayo.

Sithetha kakhulu ngeentlobo ezimbini ze-'lipoproteins'. Ezi "yi-cholesterol elungileyo" kunye "ne-cholesterol embi" ohlala uyiva.

1. I-LDL (i-low-density lipoprotein) - i-cholesterol "embi"

Oku kubizwa ngokuba yi-cholesterol ethi `LDL (Low-Density Lipoprotein)` . Ngamafutshane, olu luhlobo lwe-cholesterol "embi". Uyazi ukuba kutheni? I-LDL ithwala i-cholesterol ukusuka esibindini ukuya emithanjeni yegazi. Le LDL inceda ukuyithwala nokuyibeka eludongeni lwemithambo yegazi. Oku kuthetha ukuba esona sizathu siphambili sokuvaleka kwemithambo yegazi kukunyuka kwamanqanaba e-LDL.

2. I-HDL (i-high-density lipoprotein) - i-cholesterol "elungileyo"

Oku kubizwa ngokuba yi-cholesterol ethi `HDL (High-Density Lipoprotein)` . Olu luhlobo lwe-cholesterol "elungileyo".I-HDL yenza umsebenzi oxabisekileyo kakhulu. Ithatha i-cholesterol engafunekiyo kwimithambo yegazi ize iyibuyisele esibindini. Esibindini, le cholesterol iyaqhekeka ize isuswe emzimbeni. Kufana nokutshayela nokucoca isitalato.

Le yindlela elula yokukhumbula!

Ngaba udidekile malunga ne-LDL kunye ne-HDL? Nantsi indlela elula:

• I-LDL: Ekubeni iqala ngoonobumba u-'L', yicinge ngokuba " yiLeda - isifo". Kuba ukuba i-LDL iyanda, izisa isifo emzimbeni. Okanye ungayikhumbula njenge "Lousy" (embi) njengoko besitsho ngesiNgesi.
• I-HDL: Ekubeni iqala ngoonobumba u-'H', yicinge ngokuthi " Hithakara - iluncedo/isempilweni". Kuba i-HDL iluncedo emzimbeni, ilungile. NgesiNgesi, ungayikhumbula nangokuthi "isempilweni".

Uyaqonda? Ngoko ke amanqanaba ethu e-LDL kufuneka ehle kwaye amanqanaba ethu e-HDL kufuneka anyuke.

Ungayilawula njani i-cholesterol ngaphandle kokuyinyusa?

Kulungile, ngoku siyazi ukuba yintoni i-cholesterol, luhlobo luni lwayo, kwaye kwenzeka ntoni ukuba iyanda. Ngoko ke eyona nto ibalulekileyo yindlela yokulawula eli nqanaba le-cholesterol ngokufanelekileyo. Ungakhathazeki, oku akuyonto inkulu. Singakoyisa oku ngokwenza utshintsho oluncinci kwindlela esiphila ngayo.

Nazi ezinye izinto onokuzenza:

1. Yitya ukutya okunempilo:

• Yongeza iziqhamo, imifuno, kunye nemifuno engakumbi ekutyeni kwakho. Ezi ziphezulu kwifayibha kwaye ziphantsi kwi-cholesterol.
• Yitya ukutya okwenziwe ngeenkozo ezipheleleyo . Imizekelo: irayisi emdaka, i-buckwheat, i-oats.
• Nciphisa ukutya ukutya okunamafutha nokuqhotsiweyo kangangoko unako. Ingakumbi nciphisa ukusetyenziswa kweeoyile ezinamafutha agcweleyo, njengeoyile yesundu kunye neoyile yekhokhonathi.
• Nciphisa iziselo kunye nokutya okuneswekile (iziselo ezineswekile, iikeyiki, iibhisikithi, iitofi, njl.njl.) kuba ezi zinto zinokukhokelela ekutyebeni okungeyomfuneko kwaye zichaphazele i-cholesterol.
• Nciphisa ukutya kwakho inyama ebomvu (inyama yenkomo, inyama yehagu, inyama yebhokhwe) uze wongeze intlanzi (ingakumbi iintlanzi ezityebileyo kwi-omega-3s ezifana nesalmon, i-mackerel, kunye ne-herring) kunye nenkukhu (engenasikhumba) ekutyeni kwakho.

2. Zilolonge rhoqo:

• Ziqhelise ukuzilolonga ubuncinane imizuzu engama-30-60 ngosuku . Akunyanzelekanga ukuba ukwenze konke oku ngaxeshanye. Ungakwahlukanisa kube yimizuzu eli-15 kusasa kunye nemizuzu eli-15 ngokuhlwa.
• Yenza nantoni na oyithandayo, njengokuhamba ngokukhawuleza, ukubaleka, ukudada, ukukhwela ibhayisekile, ukudanisa.
• Ukuzilolonga kunceda ukonyusa amanqanaba akho e-cholesterol ye-HDL "elungileyo", kwaye kunceda nokunciphisa i-cholesterol ye-LDL "embi" kunye ne-triglycerides (olunye uhlobo lwamafutha egazini).

3. Gcina ubunzima obusempilweni:

• Jonga ukuba ubunzima bakho bufanelekile na ngokwendlela obukhula ngayo. Ukuba utyebile kakhulu, zama ukunciphisa ubunzima. Nokuba unciphise iikhilogram ezimbalwa kunokuba nefuthe elikhulu kumanqanaba akho e-cholesterol.

4.Kuphephe ukutshaya:

• Ukuba uyatshaya, yenza konke okusemandleni akho ukuyeka. Ukutshaya kunciphisa i-cholesterol ye-HDL ("elungileyo") kwaye konakalisa nemithambo yegazi.

5. Nciphisa ukusetyenziswa kotywala:

• Ukusela utywala ngokugqithisileyo kunokuchaphazela kakubi amanqanaba e-cholesterol.

Khumbula, olu tshintsho aluyi kwenzeka ngobusuku obunye. Zama ukulutshintsha kancinci kancinci, umkhwa omnye ngexesha. Ukuba ufuna uncedo, cela ingcebiso kugqirha okanye kwingcali yesondlo.

Okokugqibela, khumbula oku (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke sithethe kakhulu nge-cholesterol namhlanje, akunjalo? Ndiyathemba ukuba ukuqonde konke oku ngokulula. Okokugqibela, ndinokukuxelela oku:

• I-cholesterol ibalulekile emizimbeni yethu, kodwa kubalulekile ukuyigcina ikwinqanaba elifanelekileyo.
• Sifanele sizame ukunciphisa i-cholesterol ye-LDL "embi" size sonyuse i-cholesterol ye-HDL "elungileyo" .
• Ukutya okunempilo, ukuzilolonga rhoqo, kunye nendlela yokuphila enempilo zezona ndlela zibalaseleyo zokulawula i-cholesterol.
• Ukuba unenkxalabo malunga ne-cholesterol yakho, ungoyiki ukuthetha nogqirha. Kubaluleke kakhulu nokuba uhlolwe igazi rhoqo.

Khumbula, impilo yakho isezandleni zakho. Phatha intliziyo yakho ngothando! Lelo lelona cebiso lixabisekileyo endinokukunika lona.

I- Cholesterol, I-Cholesterol, Isifo sentliziyo, i-LDL, i-HDL, Ukutya okunempilo, Ukuzilolonga