Ngaba wakha wafumana ingxelo yovavanyo lwegazi, wabona amagama namanani afana neTotal Cholesterol, HDL, LDL, waza wacinga, "Yintoni le?" Le yinto eqhelekileyo kubantu abaninzi. Nangona sisoyika i-cholesterol, eneneni yinto efunekayo emizimbeni yethu. Nangona kunjalo, njengayo nayiphi na into, akulunganga ukuba nayo eninzi kakhulu. Ke namhlanje, masithethe ngengaphakathi lale bali le-cholesterol ngendlela elula neyobuhlobo.
Yintoni le cholesterol?
Ngamafutshane, i-cholesterol yinto efana neoyile egazini lethu. Iveliswa sisibindi sethu kwaye ikwavela kwezinye zezinto esizityayo. Ayisiyonto isemzimbeni wethu kuphela, yenza imisebenzi emininzi ebaluleke kakhulu.
- Inceda ekwakheni yonke iseli emzimbeni wethu.
- Ibalulekile ekuvelisweni kweehomoni kunye nezicubu zomzimba.
- Ikhusela imithambo-luvo yethu.
- Ikwanceda kwinkqubo yokugaya ukutya.
Kodwa ingxaki iqala xa ibhalansi phakathi kweentlobo ze-cholesterol "ezilungileyo" nezimbi ilahleka. Ukuba i-cholesterol "embi" iyanda kwaye i-cholesterol "elungileyo" iyancipha, oko kunokukhokelela kwizifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nestroke . Ke ngoko, kubaluleke kakhulu ukugcina umlinganiselo ofanelekileyo wezi zimbini.
I-cholesterol 'elungileyo' (HDL) 'nembi' (LDL) iyichaphazela njani imizimba yethu?
Kubalulekile ukuqonda umahluko phakathi kwezi zimbini. Cinga ngemithambo yegazi yethu njengendlela. Nantsi indlela ezi ntlobo zimbini ze-cholesterol ezisebenza ngayo.
| Uhlobo lwekholesteroli | Oko ikwenzayo kunye nempembelelo yayo |
|---|---|
| I-cholesterol elungileyo (i-HDL - i-High-Density Lipoprotein) | Oku kufana 'nomntu osebenza ngococeko' ococa izitalato. I-cholesterol ye-HDL ithatha i-cholesterol embi engafunekiyo eqokelelene kwimithambo yegazi ize iyibuyisele esibindini. Ngamanye amazwi, icoca imithambo yegazi yethu. Ukuba namanqanaba aphezulu e-HDL kulungile kakhulu. |
| I-cholesterol embi (i-LDL - i-Low-Density Lipoprotein) | Oku kufana nomntu olahla inkunkuma esitalatweni. Xa amanqanaba e-LDL enyuka, le cholesterol eyongezelelweyo iqala ukunamathela eludongeni lwemithambo yegazi. Oku kuqokelelana kubizwa ngokuba yi-plaque . Le plaque iyancipha kancinci kancinci ize iqinise imithambo yegazi. Le meko ibizwa ngokuba yi-atherosclerosis . |
Ukuba i-plaque emthanjeni wegazi igqabhuka ngequbuliso, ihlwili legazi linokwenziwa kuloo ndawo. Ukuba elo hlwili legazi livala umthambo wegazi ohambisa igazi entliziyweni, kubakho uhlaselo lwentliziyo . Ukuba umthambo wegazi ohambisa igazi engqondweni uvalekile, kubakho isifo sohlangothi .
Oko kuthetha ukuba, injongo yethu ifanele ibe kukunciphisa i-cholesterol embi (LDL) kunye nokunyusa i-cholesterol elungileyo (HDL).
Ngoko ke yintoni i-Total Cholesterol?
Ixabiso lilonke le-cholesterol kwingxelo yegazi lakho liphezulu kunexabiso le-HDL kunye ne-LDL. Oku kungenxa yokuba liquka nezinye iintlobo zamafutha ukongeza kwi-HDL kunye ne-LDL.
Kukho into ebalulekileyo ekufuneka uyiqonde apha. I-Total Cholesterol yakho isenokuba phezulu. Kodwa ukuba ixabiso eliphezulu libangelwa linqanaba lakho eliphezulu le-cholesterol (HDL), asiyomeko iyingozi. Oko kuyinto entle ngokwenene. Nangona kunjalo, ukuba i-Total Cholesterol ephezulu ibangelwa linqanaba lakho eliphezulu le-cholesterol embi (LDL), yimeko eyingozi. Ke ngoko, kubalulekile ukuthetha nogqirha wakho malunga neenkcukacha ze-HDL kunye ne-LDL yakho ngaphandle kokwenza izigqibo ngokusekelwe kwixabiso lakho elipheleleyo le-Cholesterol kuphela.
Ungayifumana njani i-Cholesterol Rate?
Olu lubalo lulula kakhulu. Olu linganiselo lufumaneka ngokwahlula ixabiso lakho lilonke le-cholesterol ngexabiso lakho elihle le-cholesterol (HDL).
Umzekelo, ukuba ixabiso lakho le-Cholesterol liyi-200 kwaye ixabiso lakho le-HDL liyi-50:
200 ÷ 50 = 4
Oko kuthetha ukuba umlinganiselo wakho we-cholesterol yi-4: 1.
Nangona abanye oogqirha besebenzisa olu linganiselo ukujonga imeko yesigulana, amanqanaba e-LDL adla ngokuba yeyona nto ibalulekileyo ekucwangciseni unyango. Ngoko ke buza ugqirha wakho ukuba zeziphi iimpawu ezibaluleke kakhulu kuwe.
Zithini ii-triglycerides?
Olu lolunye uhlobo lwamafutha egazini lethu. Njenge-cholesterol, iveliswa yimizimba yethu kwaye ikwavela ekutyeni esikutyayo. Ii-Triglycerides zinokuphakanyiswa, ngakumbi ngokutya okunamafutha agcweleyo kunye namafutha e-trans, ukutya okuneswekile, kunye nee-carbohydrate ezilula. Kwakhona, ukuba sitya iikhalori ezingaphezulu kunezo sizitshisayo yonke imihla, ezo khalori zingaphezulu ziyaguqulwa zibe yi-triglycerides kwaye zigcinwe emzimbeni.
Ngaba kukho iindlela zokulawula amanqanaba e-cholesterol egazini?
Ewe ngokwenene! Akukho nto inokubangela ixhala. Le meko ingalawulwa ngcono ngokwenza utshintsho olulula kwindlela ophila ngayo, kwaye ukuba kuyimfuneko, uthathe amayeza njengoko ugqirha emyalele.
| Indlela | Izinto zokwenza |
|---|---|
| 1. Ukuzilolonga | Yenza umthambo we-aerobic, njengokuhamba, ukubaleka, okanye ukukhwela ibhayisekile, ubuncinane iintsuku ezi-5 ngeveki imizuzu engama-30 ngosuku. Oku kunyusa i-cholesterol ye-HDL (elungileyo), kunciphisa i-cholesterol ye-LDL (embi), kwaye kulawula uxinzelelo lwegazi. |
| 2. Ukutya Okunempilo | Nciphisa inyama ezicutshungulweyo, ukutya okunamafutha, kunye namafutha e-trans (izinto ezibhakiweyo, i-margarine). Endaweni yoko, yongeza ukutya okutyebileyo kwintlanzi ye-omega-3 efana ne-salmon kunye ne-mackerel, i-oats, iziqhamo, kunye nemifuno, kunye nokutya okutyebileyo kwi-fiber enyibilikayo. |
| 3. Amayeza | Ukuba utshintsho lwendlela yokuphila lodwa alulawuli amanqanaba akho, ugqirha wakho unokukunika amayeza afana nee-statins . La mayeza anceda ukwehlisa i-LDL kunye ne-triglycerides kwaye anyuse kancinci amanqanaba e-HDL. Ungaze uwasebenzise la mayeza ngaphandle kwengcebiso kagqirha. |
Kuthatha ixesha ukulungisa amazinga akho e-cholesterol. Kungathatha ubuncinane iinyanga ezintathu zokutshintsha indlela ophila ngayo kwaye mhlawumbi namayeza emihla ngemihla. Kodwa umphumo waloo msebenzi unzima kukuba nentliziyo esempilweni kunye nobomi obungenamngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha kwentliziyo. Ixabisa kangakanani loo nto, akunjalo?
Umyalezo Wokuya Ekhaya
- I-cholesterol ibalulekile emzimbeni wethu, kodwa ukugcina ibhalansi yayo kubaluleke kakhulu.
- Zama ukugcina inqanaba 'le-cholesterol' embi (LDL) egazini lakho liphantsi kwaye inqanaba 'le-cholesterol' elungileyo (HDL) liphezulu.
- Amanqanaba aphezulu e-cholesterol ayingozi enkulu ekuhlaselweni yintliziyo kunye ne-stroke. Ukuba ufumana iintlungu zesifuba ngequbuliso okanye iimpawu ze-stroke, yiya kwiSebe lezeMpilo elikufutshane (ETU) ngokukhawuleza.
- Ukutya okunempilo kunye nokuzilolonga imihla ngemihla zezona nyathelo zisisiseko nezibalulekileyo ekulawuleni i-cholesterol.
- Soloko uxoxa ngamanqanaba akho e-cholesterol kunye nesicwangciso sonyango nogqirha wakho. Kuphephe ukuthatha amayeza ngokwengcebiso yabanye okanye ngokwakho.
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