Sonke silivile igama elithi "cholesterol," akunjalo? Abanye abantu bayayoyika kancinci. Kwabanye, oku kuqhelekile. Enyanisweni, i-cholesterol yinto efunekayo emizimbeni yethu. Kodwa kuphela xa iphezulu kakhulu apho kuvela khona iingxaki. Ingxaki enkulu kukuba asibonisi zimpawu ze-cholesterol ephezulu. Yiyo loo nto isebenza "njengotshaba oluthuleyo" kwaye inokuvula indlela yeemeko ezinzima ezifana nesifo sentliziyo. Ngoko ke, masiqaphele le cholesterol namhlanje.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Yintoni i-cholesterol? I-cholesterol elungileyo nembi?
Ngamafutshane, i-cholesterol luhlobo lwamafutha afumaneka egazini lethu. Kukho iintlobo ezimbini eziphambili zayo.
1. I-LDL (i-Low-Density Lipoprotein): Le yinto esiyibiza ngokuba yi- "cholesterol embi" . Cinga ngemithambo yegazi yethu njengemibhobho. Le cholesterol ye-LDL iyenza kukulahla njengothuli ngaphakathi kwezo mibhobho, ivale kancinci indlela yokuhamba kwegazi. Le yinto esiyibiza ngokuba yi-'Atherosclerosis'.
2. I-HDL (i-High-Density Lipoprotein): Le yiqhawe lethu, "i-cholesterol elungileyo." I-HDL ithatha i-cholesterol embi ebambeke kwimithambo yakho yemithambo ize iyise esibindini. Isibindi siyisusa emzimbeni wakho. Ifana nomqokeleli wenkunkuma.
Ukongeza kwezi zimbini, kukho olunye uhlobo lwamafutha egazini lethu olubizwa ngokuba yi-triglycerides . Ukunyuka kwala manqanaba nako akulunganga entliziyweni.
Isibindi sethu sivelisa i-cholesterol esiyidingayo. Kodwa sifumana i-cholesterol eyongezelelweyo ekutyeni esikutyayo, ingakumbi iimveliso zezilwanyana (ubisi, amaqanda, inyama) kunye nokutya okucutshungulweyo. Ezi zifumaneka ngobuninzi kwiidonathi, ipizza eqandisiweyo, iibhisikithi, iisoseji, kunye nezinye iimveliso zokubhaka.
Ungazi njani ukuba une-cholesterol ephezulu?
Nantsi into ebalulekileyo. I-cholesterol ephezulu ayinazo iimpawu. Unokuba namanqanaba aphezulu e-cholesterol emzimbeni wakho ngaphandle kokuqaphela. Yiyo loo nto kubalulekile ukwazi amanqanaba akho e-cholesterol.
Eyona ndlela yokwazi oku kukwenza uvavanyo lwegazi . Oku kubizwa ngokuba luvavanyo lweprofayili ye-lipid .
Ngubani ofanele athathe olu vavanyo?
- Kungumbono olungileyo ukuba wonke umntu oneminyaka engaphezu kwama-20 enze olu vavanyo ubuncinane kanye kwiminyaka emihlanu .
- Abantwana nabo banokuba ne-cholesterol ephezulu. Kubalulekile ukuba amanqanaba abo e-cholesterol ahlolwe phakathi kweminyaka eyi-9-11, ingakumbi ukuba umntu kusapho (umama, utata, ootatomkhulu noomakhulu) uye waba nesifo sentliziyo okanye isifo sohlangothi esemncinci.
Olu vavanyo lwegazi lubonisa amanqanaba akho e-Total Cholesterol, LDL, HDL, kunye ne-Triglycerides. Ugqirha wakho uza kujonga la maxabiso, kunye nobudala bakho, uxinzelelo lwegazi, kunye nokuba uyatshaya na, ukuze abone ukuba usemngciphekweni wesifo sentliziyo kunye nonyango olufanelekileyo.
Injongo yethu ifanele ibe kukunciphisa i-cholesterol embi (LDL) kunye nokunyusa i-cholesterol elungileyo (HDL).
Zithini izizathu ze-cholesterol ephezulu?
Izinto ezininzi kwindlela esiphila ngayo kunye nemikhwa yethu ziyayichaphazela le nto. Makhe sijonge ezona zizathu ziphambili.
| Unobangela / into echaphazelayo | Kalula nje... |
|---|---|
| Ukutya | Ukutya okucutshungulweyo, inyama enamafutha, ibhotolo, imajarini, neziselo ezineswekile kunye nezimuncu zinyusa amanqanaba e-LDL kunye ne-triglyceride. |
| Ukutyeba kakhulu/ukutyeba kakhulu | Njengoko ubunzima bomzimba busanda, i-cholesterol embi (LDL) inokwanda kwaye i-cholesterol elungileyo (HDL) inokwehla. Le meko inokuthintelwa ngokunciphisa umzimba. |
| Andizilolongi | Ukungazibandakanyi nakweyiphi na imisebenzi yomzimba kunokunciphisa amanqanaba e-HDL. Ukuzilolonga imihla ngemihla kunokunyusa i-HDL. |
| Ukutshaya | Ukutshaya kunciphisa amanqanaba e-cholesterol elungileyo (i-HDL) kwaye konakalisa imithambo yegazi, okwenza kube lula ukuba i-cholesterol iqokeleleke. |
| Ubudala kunye nesini | Amanqanaba e-cholesterol ayanda ngokwendalo njengoko sikhula. Abafazi badla ngokuba namanqanaba aphezulu e-LDL emva kokuya exesheni. |
| Ilifa | Ngamanye amaxesha i-cholesterol ephezulu inokuba yimfuza. Oku kubizwa ngokuba yiFamilial Hypercholesterolemia (FH) . |
Ungayitshintsha njani indlela yakho yokuphila ukuze unciphise i-cholesterol?
Abantu abaninzi banokulawula amanqanaba abo e-cholesterol ngokwenza utshintsho kwindlela abaphila ngayo. Oku kubaluleke ngaphezu kokuthatha amayeza. Oku kunokwahlulwahlulwa kube ngamacandelo amathathu: ukutya, umthambo, kunye nokulawula ubunzima.
1. Masitye kakuhle!
- Nciphisa Amafutha Agcweleyo Nee-Trans: Nciphisa inyama enamafutha, iham, iisoseji, ibhotolo, itshizi, ubisi olupheleleyo, ukusebenzisa kakhulu ioyile yekhokhonathi, ioyile yesundu, kunye ne-margarine kwiimveliso zokubhaka. Ukuba iphakheji yokutya ithi "I-hydrogenated kancinci", oko kuthetha ukuba iqulethe i-trans fat.
- Yongeza amafutha alungileyo (amafutha angagcwaliyo) ekutyeni kwakho: Faka i-avokhado, ioyile yomnquma, ioyile yecanola, amantongomane afana namandongomane, iialmond, kunye neecashews, kunye neentlanzi ezinamafutha ezifana nesalmon kunye ne-mackerel ekutyeni kwakho.
- Yitya ukutya okutyebileyo kwifayibha: Yitya iinkozo ezipheleleyo ezininzi ezifana ne-oats, irhasi, irayisi emdaka, iimbotyi, iitships, iilentils, iziqhamo, kunye nemifuno (ingakumbi imifuno eluhlaza). Ifayibha inciphisa ukufunxwa kwe-cholesterol emzimbeni.
- Nciphisa iswekile: Ukutya okuneswekile eninzi, njengeziphuzo ezineswekile, iikeyiki, kunye neebhisikithi, kunyusa amanqanaba e-triglyceride. Ziphephe ezi zinto kangangoko unako.
2. Masizilolonge!
Zibekele usukelo lokuzilolonga ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Oku akufuneki kube yinto enkulu.
- Ukuhamba ngokukhawuleza
- Ukukhwela ibhayisekile
- Ukusebenza egadini
- Ukuqubha
Ukuzilolonga kunciphisa i-cholesterol embi (LDL), kwandisa i-cholesterol elungileyo (HDL), kwaye kuqinisa intliziyo.
3. Masilawule ubunzima bethu!
Ukugcina ubunzima obusempilweni bobude bakho kubaluleke kakhulu. Ukunciphisa ubunzima kunokunceda ukwehlisa i-LDL, i-Total Cholesterol, kunye ne-Triglycerides. Kubaluleke ngakumbi ukwenza utshintsho oluhlala ixesha elide kunokungatyi nje uze unciphise ubunzima ngaxeshanye.
Amayeza afuneka nini?
Kwezinye iimeko, notshintsho kwindlela yokuphila lunokwanela ukulawula amanqanaba e-cholesterol. Ingakumbi kwiimeko ze-cholesterol ephezulu eyenzeka kwiintsapho kunye nabo basengozini enkulu yesifo sentliziyo, ugqirha wakho unokukunika amayeza.
Eyona nto ibalulekileyo kukuhlala uphila ubomi obusempilweni nokuba sele uqalile ukusebenzisa amayeza. Amayeza awathathi indawo yendlela yokuphila, kodwa aluncedo nje.
Udidi oluphambili nolusetyenziswa kakhulu lwamayeza okunciphisa i-cholesterol zii -statins . Imizekelo ibandakanya i-Atorvastatin (Lipitor), iRosuvastatin (Crestor), kunye neSimvastatin (Zocor). Ezi zithintela ukuveliswa kwe-cholesterol esibindini.
Ukongeza, kukho amanye amayeza afana neFibrates, iNiacin, kunye neEzetimibe. Ugqirha wakho uya kumisela amayeza afanelekileyo kunye nomlinganiselo ofanelekileyo kuwe.
Iziphumo ebezingalindelekanga zamayeza
Njengayo nayiphi na iyeza, oku kunokuba nemiphumo emibi emincinci. Eyona ixhaphakileyo ziintlungu zemisipha . Ukuba ufumana iintlungu zemisipha emva kokuqalisa iyeza, xelela ugqirha wakho ngoko nangoko.
Kwakhona, abanye abantu bayacetyiswa ukuba bangayiseli ijusi yegrapefruit xa bethatha ii-statins, kuba oko kunokuchaphazela ukusebenza kakuhle kwamayeza.
Umyalezo Wokuya Ekhaya
- I-cholesterol lutshaba olungabonakaliyo olungenazo iimpawu. Ngoko ke musa ukuthatha umngcipheko kwaye uhlole amanqanaba akho e-cholesterol rhoqo.
- Qaphela amanqanaba akho e-cholesterol "embi" (LDL) kunye "nelungileyo" (HDL). Injongo kukunciphisa i-LDL kunye nokunyusa i-HDL.
- Inyathelo lokuqala nelibaluleke kakhulu kunyango kukutshintsha indlela yokuphila. Oko kuthetha ukutya okunempilo, ukuzilolonga rhoqo, kunye nokulawula ubunzima.
- Nciphisa ukutya okucutshungulweyo, ukutya okunamafutha, kunye nokutya okuneswekile kangangoko unako, kwaye yongeza imifuno, iziqhamo, imifuno, iinkozo, kunye neeoyile ezilungileyo ekutyeni kwakho.
- Ukuba ugqirha wakho ukunike amayeza, wasele njengoko uyalelwe. Kwaye ungayeki indlela yokuphila esempilweni.
- Thetha ngokukhululekileyo nogqirha wakho malunga namanqanaba akho e-cholesterol, isicwangciso sonyango, kunye nazo naziphi na iingxaki onokuba nazo.
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