Ngaba ukhe wavavanywa igazi kutshanje? Ngaba udidekile ngamagama amakhulu namanani afana nelithi "iCholesterol"? Abanye abantu bathi "iCholesterol elungileyo" kunye nelithi "iCholesterol embi." Yintoni kanye kanye iCholesterol? Kutheni ibalulekile emizimbeni yethu? Ungakhathazeki, namhlanje siza kuthetha ngayo ngokulula, ngokungathi sithetha nomhlobo.
I-cholesterol yinto nje enamafutha egazini lethu. Iveliswa sisibindi sethu kwaye ikwavela ekutyeni esikutyayo. Cinga ngemizimba yethu njengendlu, kwaye i-cholesterol ifana nezitena ezisetyenziselwa ukwakha loo ndlu. Inceda ekwakheni yonke iseli emzimbeni wethu, ivelise iihomoni, ikhusele imithambo-luvo, kwaye ikwanceda ekugayeni ukutya. Ngoko ke yinto esingenakuphila ngaphandle kwayo. Kodwa ingxaki kukuba ayilungelelananga.
I-cholesterol 'elungileyo' ne 'embi' iwuchaphazela njani umzimba?
Mhlawumbi ukhe wamva ugqirha wakho ethetha nge-cholesterol 'elungileyo' kunye 'nembi'. Kubalulekile ukuqonda umahluko phakathi kwezi zimbini.
| Uhlobo lwekholesteroli | Oko ikwenzayo kunye nempembelelo yayo |
|---|---|
| I-HDL (i-High-Density Lipoprotein) - i-cholesterol 'elungileyo' | Cinga nge-HDL njengesicoci semithambo yegazi yethu. Iqokelela i-cholesterol embi nengafunekiyo kwimithambo yegazi ize iyibuyisele esibindini ukuze ilahlwe. Ke ngoko, ukugcina amanqanaba e-HDL ephezulu kulungile kakhulu entliziyweni yethu. |
| I-LDL (i-Low-Density Lipoprotein) - i-cholesterol 'embi' | I-LDL yeyona 'imbi' apha. Xa amanqanaba ayo enyuka, loo cholesterol eyongezelelweyo iqala ukunamathela eludongeni lwemithambo yegazi yethu. Kufana nomhlwa oqokelelana kumbhobho wamanzi ngokuhamba kwexesha, unciphisa umbhobho. Oku sikubiza ngokuba yi-'plaque' . |
Ngale ndlela, i-LDL ingena ngaphakathi kwimithambo yegazi ize iyinciphise, nto leyo esiyibiza ngokuba yi-atherosclerosis kwisayensi yezonyango. Oku kuthintela ukuhamba kwegazi. Eyona nto iyingozi kukuba ukuba enye yezi 'plaques' igqabhuka ngequbuliso, ihlwili legazi linokwenziwa apho lize livale ngokupheleleyo imithambo yegazi. Ukuba oku kwenzeka kwimithambo yegazi entliziyweni, kunokubangela ukuhlaselwa yintliziyo.Ukuba kwenzeka kwimithambo yegazi engqondweni, kubakho istroke .
Ngoko ke yintoni 'i-Cholesterol iyonke'?
Ingxelo yakho yegazi iya kuba nexabiso elibizwa ngokuba yi-'Total Cholesterol'. Eli lixabiso elingaphezulu kancinci kunexabiso le-HDL kunye ne-LDL.
Musa ukoyika ukuba i-Total Cholesterol yakho iphezulu. Kusenokwenzeka ukuba i-cholesterol yakho 'elungileyo' (HDL) iphezulu kakhulu. Yinto entle leyo!
Nangona kunjalo, ukuba ixabiso le-Cholesterol iyonke liphezulu ngenxa yamanqanaba aphezulu e-cholesterol 'embi' (LDL), kulapho kufuneka sixhalabe khona. Ke ngoko, kubaluleke kakhulu ukujonga amaxabiso e-HDL kunye ne-LDL ngokwahlukeneyo kunexabiso elipheleleyo.
Umlinganiselo weCholesterol kunye neTriglycerides
Usenokuba ukhe weva igama elithi 'Cholesterol Ratio'. Oku kubalwa ngokwahlula ixabiso lakho leTotal Cholesterol ngexabiso lakho 'elilungileyo' le-HDL. Umzekelo, ukuba ixabiso lakho lilonke lingama-200 kwaye ixabiso lakho le-HDL lingama-50, umlinganiselo ngu-4:1.
Nangona kunjalo, oogqirha ngoku bagxile kakhulu ekulawuleni amanqanaba akho e-LDL kunakule ratio. Ngoko ke kubalulekile ukuthetha nogqirha wakho malunga namanani afanelekileyo kuwe kunye noko kufuneka ukuqwalasele.
IiTriglycerides lolunye uhlobo lwamafutha afumaneka egazini. Xa sitya ukutya okuninzi okunamafutha, iilekese, kunye neecarbohydrate ezifana nerayisi nesonka, kwaye xa sitya iikhalori ezingaphezulu kunezo sizitshisayo, amanqanaba e-triglyceride ayanda. Oku kwandisa nomngcipheko wesifo sentliziyo.
Ngaba kukho iindlela zokulawula amanqanaba aphezulu e-cholesterol?
Usenokuba ucinga, "Owu, i-cholesterol yam iphezulu, ndenze ntoni ngoku?" Iindaba ezimnandi zezokuba, ewe, zininzi izinto esinokuzenza ukulawula oku. Ezi zinto aziyi kutshintsha ngobusuku obunye, zithatha ixesha kunye nokuzinikela.
1. Utshintsho kwindlela yokuphila
Le yeyona nto ibalulekileyo neyokuqala ekufuneka yenziwe. Ibandakanya izinto ezimbini eziphambili.
- Ukuzilolonga rhoqo: Ukwenza umthambo we-aerobic, njengokuhamba ngokukhawuleza, ukubaleka, ukudada, okanye ukukhwela ibhayisekile, ubuncinane imizuzu engama-30 ngosuku, ubuncinane iintsuku ezi-5 ngeveki, kunokunyusa i-cholesterol ye-HDL 'elungileyo' kwaye kunciphise i-LDL 'embi' kunye ne-triglycerides. Kunokunceda nokulawula uxinzelelo lwegazi.
- Ukutya okunempilo kwentliziyo: Le yeyona nto ibalulekileyo.
| ✅ Izinto ezilungileyo onokuzongeza ekutyeni | ❌ Izinto ekufuneka zincitshiswe okanye ziyekwe |
|---|---|
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2. Amayeza, ukuba kuyimfuneko
Ngamanye amaxesha, utshintsho kwindlela ophila ngayo lunokwanela ukulawula amanqanaba akho e-cholesterol. Kwimeko ezinjalo, ugqirha wakho unokukunika amayeza.
Iistatins zezinye zezona mithi zisetyenziswa kakhulu kule njongo. Zinciphisa amanqanaba e-LDL cholesterol kwaye zinceda ekunciphiseni umngcipheko wokuhlaselwa sisifo sentliziyo kunye nestroke.
Kubaluleke kakhulu: La mayeza kufuneka athathwe kuphela xa echazwe ngugqirha wakho, ngokwemilinganiselo nanjengoko kuyalelwe. Ungaze uqale ukuwathatha wedwa, ucinga ukuba kukho omnye umntu owathathayo. Kwakhona, musa ukuyeka imikhwa emihle yokuphila kuba nje uqale ukuwathatha amayeza. Ukuwenza omabini kunye kuya kunika iziphumo ezilungileyo.
Umyalezo Wokuya Ekhaya
- I-cholesterol yinto efunekayo emizimbeni yethu, kodwa ukonyuka kwe-cholesterol ye-LDL 'embi' kunye nokwehla kwe-cholesterol ye-HDL 'elungileyo' kwandisa umngcipheko wesifo sentliziyo kunye nesifo sohlangothi.
- Qiniseka ukuba uthetha nogqirha wakho ukuze uqonde amanani akwingxelo yakho yegazi kwaye ufumane ukuba zeziphi iinjongo ezifanelekileyo kuwe.
- Amanqanaba e-cholesterol anokulawulwa ngempumelelo ngokwenza umthambo rhoqo kunye nokutya ukutya okunempilo kwentliziyo.
- Ukuba utshintsho kwindlela yokuphila yodwa alwanelanga, kusenokufuneka ukuba uthathe amayeza phantsi kwengcebiso kagqirha.
- Ukulawula i-cholesterol kuthatha ixesha nomgudu, kodwa intliziyo esempilweni kunye nobomi obuzizisayo zibaluleke kakhulu kunomzamo.
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