Ngaba wakha wajonga ingxelo yovavanyo lwegazi waza wazibuza, "Yintoni le?" Mhlawumbi ukhe weva ugqirha wakho ethetha "nge-cholesterol elungileyo" kunye "ne-cholesterol embi." Isenokubonakala idida kancinci, kodwa eneneni ilula kakhulu. Namhlanje, siza kungena kwibali le-cholesterol kwaye sithethe ngokubaluleka kokugcina intliziyo yakho isempilweni.
Okokuqala, yintoni i-cholesterol?
Ngamafutshane, i-cholesterol yinto enamafutha, okanye efana neoyile efumaneka egazini lethu. Iveliswa kakhulu sisibindi sethu. Ukongeza, ikwafumaneka nakwezinye zokutya esikutyayo. Abantu abaninzi bacinga ukuba i-cholesterol yinto embi. Kodwa oko akuyonyani. I-cholesterol ibalulekile kwimisebenzi emininzi ebalulekileyo, njengokwakha isakhiwo seseli nganye emzimbeni wethu, ukuvelisa iihomoni, ukukhusela imithambo-luvo, kunye nokunceda ekugayweni kokutya.
Ngoko ke, ingxaki ayikokubakho kwe-cholesterol. Ingxaki kukuba ayilungelelananga.
Inyaniso malunga ne-cholesterol 'elungileyo' kunye 'nembi'
Ingxelo yakho yegazi iza kukhankanya iintlobo ezimbini eziphambili ze-cholesterol. Makhe sibone ukuba yintoni umahluko phakathi kwezi zimbini. Ndiza kuchaza oku kwitheyibhile ukuze uqonde ngokulula.
| Uhlobo lwekholesteroli | Kwenzeka ntoni ngale nto? |
|---|---|
| I-HDL (i-High-Density Lipoprotein) - i-cholesterol 'elungileyo' | Cinga nge-HDL njengesicoci semithambo yegazi yethu. Iqokelela i-cholesterol embi engafunekiyo eqokelelene kwimithambo yegazi ize iyibuyisele esibindini ukuze itshatyalaliswe. Ngamanye amazwi, okukhona inqanaba le-HDL liphezulu, kokukhona singcono . |
| I-LDL (i-Low-Density Lipoprotein) - i-cholesterol 'embi' | Le yeyona nto imbi kweli bali. Xa amanqanaba e-LDL enyuka, le cholesterol eyongezelelweyo iqala ukunamathela eludongeni lwemithambo yegazi yethu. Kanye njengokuba umhlwa uqokelelana kwimibhobho yamanzi. Oku sikubiza ngokuba yi-plaque. Oku kubangela ukuba imithambo yegazi inciphe kancinci kancinci kwaye ityebe. Le meko ibizwa ngokuba yi-atherosclerosis . Oku kukuvula indlela yeemeko ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo kamva. Ngoko ke ukuba inqanaba le-LDL liphantsi, kokukhona singcono . |
Ngoko ke yintoni i-Total Cholesterol?
Ixabiso "leCholesterol iyonke" kwingxelo yakho lenziwe ikakhulu ngamaxabiso akho e-HDL kunye ne-LDL. Kodwa nantsi into ebalulekileyo. Ngamanye amaxesha ixabiso lakho leCholesterol iyonke linokuba phezulu kuba inqanaba lakho le-HDL 'elilungileyo' liphezulu kakhulu. Kwimeko enjalo, asiyonto yokukhathazeka ngayo. Nangona kunjalo, ukuba ixabiso lakho leCholesterol iyonke liphezulu ngenxa yokwanda kwamanqanaba e-LDL 'amabi', yimeko eyingozi. Ke ngoko, kubaluleke kakhulu ukungoyiki xa ubona amaxabiso, kodwa ukuthetha nogqirha wakho ukuze uwaqonde ngokuchanekileyo.
Yintoni iCholesterol Rate?
Olu lubalo olulula onokulufumana ngokwakho.
Umlinganiselo wakho weCholesterol = Ixabiso lilonke leCholesterol ÷ Ixabiso le-HDL (i-cholesterol 'elungileyo')
Umzekelo, khawucinge ukuba ixabiso lakho le-Cholesterol liyi-200 kwaye ixabiso lakho le-HDL liyi-50.
Emva koko umlinganiselo wakho uza kuba yi-200 ÷ 50 = 4. Loo mlinganiselo ngu-4:1.
Ngokuqhelekileyo kuthathwa njengokungcono ukugcina eli nani lingaphantsi kwe-3.5:1. Nangona kunjalo, abanye oogqirha bagxila kakhulu kwi-LDL kunale nani xa becwangcisa unyango. Ke ngoko, kungcono ukuxoxa nogqirha wakho ngezona xabiso zibalulekileyo kuwe kunye nendlela yokuzilawula.
Ngaba ii-triglycerides nazo zibalulekile kweli bali?
Ewe, ngokuqinisekileyo. Ii-triglycerides lolunye uhlobo lwamafutha afumaneka egazini lethu. Njenge-cholesterol, ziveliswa yimizimba yethu kwaye zivela ekutyeni esikutyayo. Ngokukodwa,
- Ukutya okunamafutha agcweleyo kunye namafutha e-trans (umz., ukutya okunamafutha, iimveliso zokubhaka, ukutya okukhawulezayo)
- Ukutya neziselo ezineswekile
- Iicarbohydrate ezilula (umz. isonka, iimveliso zomgubo)
- Ukutya iikhalori ezingaphezulu kunezo sizitshisayo ngosuku
Izinto ezinje zinokubangela ukuba amanqanaba e-triglyceride anyuke. Amanqanaba aphezulu yenye into ebangela umngcipheko wesifo sentliziyo.
Singenza ntoni ukulawula amanqanaba e-cholesterol?
Iindaba ezimnandi zezokuba singakwazi ukuyilawula kakuhle le meko. Kukho iindlela ezintathu eziphambili zokwenza oku.
1. Zilolonge rhoqo
Ukuzilolonga nge-aerobics, ingakumbi ukuhamba, ukubaleka, ukudada, kunye nokukhwela ibhayisekile, ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki, kunokunyusa amanqanaba e-cholesterol e-HDL "alungileyo" kwaye kunciphise amanqanaba e-cholesterol e-LDL "ambi" kunye ne-triglyceride. Ukuzilolonga kunokunceda ukulawula uxinzelelo lwegazi.
2. Ukutya okunempilo
Le yeyona nto ibalulekileyo.
- Izinto ekufuneka zincitshiswe: Nciphisa ukutya okwenziwe ngeoyile eninzi, ioyile yekhokhonathi, inyama ecoliweyo, iimveliso zokubhaka, iimargarine ezinamafutha e-trans, iswekile, kunye nokutya okumnandi.
- Izinto onokuzongeza ngakumbi ekutyeni kwakho: Iintlanzi ezityebileyo kwi -Omega-3 fatty acids (umz. isalmon, i-mackerel, i-tuna), ii-avokhado, ioyile yomnquma, amantongomane (umz. ii-cashews, ii-almond), ukutya okutyebileyo kwi-fibre enyibilikayo njenge-oats, imifuno, kunye neziqhamo.
3. Ukuthatha amayeza ngokwengcebiso kagqirha
Kwezinye iimeko, kunokuba nzima ukulawula amanqanaba akho e-cholesterol ngokutya kunye nokuzilolonga kuphela. Kwiimeko ezinjalo , ugqirha wakho unokukunika amayeza anjenge -statins . La mayeza anciphisa amanqanaba e-cholesterol ye-LDL, nto leyo enciphisa kakhulu umngcipheko wakho wesifo sentliziyo.
Eyona nto ibalulekileyo: Ungaze uqale okanye uyeke ukuthatha amayeza e-cholesterol ngaphandle kwengcebiso kagqirha.
Ukuba inqanaba lakho le-cholesterol liphezulu, kuya kuthatha ixesha kunye nomgudu ukuze ulilawule. Kuya kufuneka wenze utshintsho kwindlela ophila ngayo ubuncinane iinyanga ezintathu kwaye, ukuba kuyimfuneko, uthathe amayeza. Kodwa isiphumo salo mzamo, esithetha ukuba intliziyo esempilweni kunye nobomi obungenazo izifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo, siya kuba sisipho esixabisekileyo oza kusifumana. Ukuba ufumana iimpawu ezifana nentlungu yesifuba (i-angina), ingakumbi xa uzilolonga kwaye uphumla, funa ingcebiso yezonyango ngokukhawuleza. Kwimeko engxamisekileyo, yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
Umyalezo Wokuya Ekhaya
- I-cholesterol ibalulekile emizimbeni yethu, kodwa amanqanaba aphezulu e-cholesterol 'embi' ye-LDL anyusa umngcipheko wesifo sentliziyo kunye nesifo sohlangothi.
- Qaphela ixabiso le-Cholesterol iyonke, i-HDL, kunye ne-LDL kwingxelo yakho yegazi. Thetha nogqirha wakho ngayo.
- Ukutya okunempilo kunye nokuzilolonga rhoqo zezona ndlela zimbini zendalo zokulawula i-cholesterol.
- Ukuba utshintsho kwindlela ophila ngayo lodwa alunakulawula amanqanaba akho, thatha amayeza achazwe ngugqirha wakho.
- Ungaze ungazihoyi iimpawu ezifana neentlungu zesifuba. Funa ingcebiso kagqirha ngoko nangoko.
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