Umsebenzi waseofisini, iingxaki zasekhaya, iingxaki zemali… Ngezinto eziliwaka ezinje, ngaba nawe uziva uxinezelekile kakhulu, oko kukuthi, uxinezelekile? Enyanisweni, kuyinto eqhelekileyo kuthi sonke ukuba sizive olu hlobo loxinzelelo lwengqondo ngaxa lithile ebomini bethu. Nangona kunjalo, ubusazi na ukuba le meko iyaqhubeka, oko kukuthi, ukuba uhlala uxinezelekile, inokuchaphazela kakubi amanqanaba akho e-cholesterol kunye nempilo yentliziyo? Ewe, yinyani. Ngoko masithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.
Uxinzelelo luyichaphazela njani intliziyo yethu?
Khawuthelekelele ukuba kufuneka ujongane nomngeni othile. Ngelo xesha, umzimba wakho uzilungiselela ngokwemvelo. Ngeli xesha, kukhululwa iihomoni ezimbini ezibizwa ngokuba yi-adrenaline kunye ne -cortisol emzimbeni. Ezi homoni zenza intliziyo yakho ibethe ngokukhawuleza, zilole ingqondo yakho, kwaye zikulungiselele ukujongana nomngeni. Ngamanye amaxesha uxinzelelo oluncinci lulungile, kuba lusinika inkuthazo yokoyisa imingeni.
Kodwa ingxaki kukuba xa oku kusenzeka rhoqo kwaye ixesha elide. Oku sikubiza ngokuba luxinzelelo olungapheliyo . Emva koko ezo hormone, ingakumbi i-hormone cortisol, zihlala zikwizinga eliphezulu emzimbeni. Oku kubeka uxinzelelo oluyingozi entliziyweni yakho nakwezinye iindawo zomzimba wakho.
Ngamafutshane, i-hormone i-cortisol, eyandayo ngenxa yoxinzelelo lwexesha elide, ichaphazela ngokuthe ngqo inqanaba le-cholesterol egazini.
Oku kwenzeka ngale ndlela. Sine -cholesterol ye-LDL (Low-Density Lipoprotein) egazini lethu. Le cholesterol siyibiza ngokuba "yi-cholesterol embi" . Ngenxa yoxinzelelo olude, eli nqanaba le-cholesterol ye-LDL liyanda. Le cholesterol ye-LDL inyuka kancinci kancinci iqala ukufakwa kwiindonga zemithambo yegazi yethu. Njengokungcola nomhlwa oqokelelana ngaphakathi kombhobho wamanzi. Ekuhambeni kwexesha, le mithambo yegazi iyavaleka kwaye iqine,Ithintela izifo zentliziyo .
Kwakhona, uxinzelelo lubangela ukudumba emzimbeni, okunokwehlisa amanqanaba e-cholesterol ye -HDL (High-Density Lipoprotein) . I-HDL yi- cholesterol "elungileyo" . Umsebenzi wabo kukususa i-cholesterol ye-LDL embi kwimithambo yegazi kwaye bayicoce. Ngoko ke xa i-cholesterol elungileyo iphantsi, i-cholesterol embi iyavunyelwa ukuba ivale imithambo yegazi njengoko kufanele. Uyayazi?
Zithini iinqanaba ze-cholesterol ezisempilweni?
Le theyibhile ilandelayo ibonisa ukuba amanqanaba e-cholesterol afanele abe yintoni kumntu omdala osempilweni. Nangona kunjalo, khumbula ukuba la maxabiso anokwahluka ukuba unesifo seswekile, isifo sentliziyo, okanye ezinye iimeko zempilo. Ngoko ke kungcono ukuthetha nogqirha wakho malunga neenjongo zakho ezithile.
| Uhlobo lwekholesteroli | Inqanaba elisempilweni (mg/dL) |
|---|---|
| I-cholesterol iyonke | Ngaphantsi kwe-200 mg/dL |
| I-cholesterol "embi" (i-LDL Cholesterol) | Ngaphantsi kwe-100 mg/dL (ngaphantsi kwe-70 mg/dL kwabo banesifo sentliziyo/iswekile) |
| I-cholesterol "elungileyo" (i-HDL Cholesterol) | Ngaphezulu kwe-40 mg/dL kumadoda, ngaphezu kwe-50 mg/dL kubafazi |
| Iitriglycerides | Ngaphantsi kwe-150 mg/dL |
Indlela uxinzelelo olubangela ngayo imikhwa emibi
Kukho elinye icala kubudlelwane phakathi koxinzelelo kunye ne-cholesterol. Yileyo ndlela esijongana ngayo noxinzelelo. Yintoni uninzi lwethu esiyenzayo xa siziva sixhalabile okanye sixinezelekile?
- Imikhwa emibi yokutya: Ukutya ukutya okuninzi okunamafutha, okunencasa evenkileni ukuze unciphise uxinzelelo.
- Ukungazilolongi: Ukuhlala phambi kweTV okanye ebhedini, uzive ukruqukile, ungafuni kwenza nto.
- Ukutshaya notywala: Abanye abantu bayatshaya baze basele utywala ukuze banyamezele intlungu yabo.
Zonke ezi mikhwa mibi zikhokelela ngokuthe ngqo kumanqanaba aphezulu e-cholesterol. Ngoko ke ukusebenzisa le mikhwa ngenxa yoxinzelelo kuya kuyenza ibe mandundu le ngxaki.
Uphononongo olwenziwe kubafundi baseyunivesithi lufumanise ukuba ngamaxesha oxinzelelo olukhulu, njengexesha lokubhala iimviwo, nakubantu abancinci nabasempilweni, amanqanaba e-cholesterol, ingakumbi i-LDL cholesterol, ayanda. Oku kusenokuba yimeko eqhelekileyo kubantwana ababhala iimviwo ze-A/L kwilizwe lethu.
Iingcebiso ezimbalwa zokulawula uxinzelelo
Ukuzama ukubaleka uxinezeleko ngokutya, ukutshaya, okanye ukusela utywala kunokubangela isiqabu sexeshana, kodwa kunokubangela ingozi enkulu ekuhambeni kwexesha.
Eyona nto ingcono onokuyenza kukuphila ubomi obusempilweni obunokukunceda ulawule uxinzelelo kwaye wehlise amanqanaba akho e-cholesterol. Nazi ezinye zezinto onokuzenza ukunceda:
- Thetha nabahlobo: Thetha nabahlobo, usapho, okanye umntu osebenza naye okuzisela uvuyo. Dibana nize nisele iti, okanye ubuncinci nitsalele umnxeba.
- Yenza inkonzo yoluntu: Yenza into enceda abanye. Iya kukwenza uzive wonwabile kwaye ukhululekile.
- Bhala phantsi iimvakalelo zakho nemibuzo yakho: Ukubhala phantsi iimvakalelo zakho nemibuzo yakho kwidayari okanye kwincwadi kunokuba yindlela entle yokukhulula uxinzelelo endaweni yokulugcina luyimfihlo.
- Mamela umculo: Xa uziva uphantsi, mamela ingoma ezolileyo. Xa uziva wonwabile, mamela ingoma ekhawulezayo neyonwabisayo.
- Zilolonge rhoqo:Xa uzilolonga, umzimba wakho ukhupha iikhemikhali zendalo ezibizwa ngokuba zii-endorphins . Ezi ziipilisi zentlungu zendalo kunye nezithomalalisi zoxinzelelo. Nokuba uhamba nje imizuzu engama-30 yonke imihla kunokunceda.
- Ziqhelise iindlela zokuzola: Zibandakanye neendlela zokuzola ingqondo nomzimba, ezinje ngokucamngca kunye neyoga .
Ngaba oku kuyinto enzulu ngaphezu koxinzelelo?
Ngamanye amaxesha uxinzelelo oluvayo lunokuba lukhulu kunoxinzelelo oluqhelekileyo. Umzekelo, imeko ebizwa ngokuba yi-anxiety disorder . Ngokungafaniyo noxinzelelo oluqhelekileyo, ixhala limvakalelo engapheliyo nengalawulekiyo yokoyika okanye ixhala.
Ukuba unezi mpawu zilandelayo, kusenokwenzeka ukuba zingaphezulu nje koxinzelelo oluqhelekileyo.
- Ukuba uziva ngathi awukwazi ukulawula uxinzelelo okanye iimvakalelo ezibangela uxinezeleko ozivayo.
- Ukuba olu xinzelelo luphazamisa umtshato wakho, umsebenzi, okanye imisebenzi yemihla ngemihla .
- Ukuba uziva udandathekile , okanye usele utywala okanye iziyobisi ukuze unciphise uxinzelelo.
- Ukuba uneengcinga zokuzibulala .
Ukuba unayo nayiphi na kwezi mpawu zinzima, nceda ubone ugqirha wakho ngokukhawuleza. Angakuhlola, afumanise ukuba le yingxaki yokuxhalaba okanye ukudakumba, aze akuthumelele unyango olufanelekileyo ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- Kukho unxibelelwano oluthe ngqo phakathi koxinzelelo olungapheliyo kunye namanqanaba aphezulu e-cholesterol egazini.
- Uxinzelelo lunokunyusa i-cholesterol ye-LDL "embi" kwaye lunciphise amanqanaba e-cholesterol ye-HDL "elungileyo". Oku kwandisa umngcipheko wesifo sentliziyo.
- Imikhwa emibi esiyithathayo ukuze sijamelane noxinzelelo (ukutya kakhulu, ukutshaya, ukungazilolongi) yenza ingxaki ye-cholesterol ibe mandundu.
- Ukutya okunempilo, umthambo rhoqo, kunye neendlela zokuzola zinokunceda ukulawula uxinzelelo kunye ne-cholesterol ngaxeshanye.
- Ukuba uxinezeleko lwakho kunzima ukululawula okanye ukuba luye lwaba lubi kakhulu, qiniseka ukuba ucela ingcebiso kugqirha.
Uxinzelelo, i-cholesterol, uxinzelelo, i-cholesterol, isifo sentliziyo, i-LDL, i-HDL, i-triglycerides, impilo-ntle, i-cholesterol embi, i-cholesterol elungileyo
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