Sonke siyazi ukuba ukutya ukutya okunamafutha amaninzi, ingakumbi amafutha agcweleyo, kunokunyusa amanqanaba ethu e-cholesterol. Kodwa kukho enye into esingacingi ngayo, kodwa ichaphazela ngasese amanqanaba ethu e-cholesterol. Yiswekile leyo. Ewe, uyivile kakuhle loo nto. Ukususela kwitispuni yeswekile kwikomityi yakho yeti yasekuseni ukuya kwisiselo esiswiti osiselayo emva kwesidlo sangokuhlwa, "iiswekile ezongeziweyo" esizongezayo imini yonke zinokuchaphazela kancinci amanqanaba akho e-cholesterol.
Luluphi ulwalamano phakathi kweswekile kunye ne-cholesterol?
Ngamafutshane, kukho unxibelelwano olukhulu phakathi kwezi zimbini. Asithethi ngeswekile esiyifumana kwimithombo yendalo efana neziqhamo nobisi. Sithetha ngeeswekile ezongeziweyo esizongeza ekutyeni kwethu. Umzekelo, iswekile emhlophe, iswekile emdaka, ubusi, kunye neencasa ezenziweyo ezisetyenziswa kwiziselo ezahlukeneyo kunye nokutya okunencasa ziwela kolu didi.
Ezi swekile zongeziweyo ziqulathe iikhalori kuphela, akukho zisondlo. Sizibiza ngokuba "ziikhalori ezingenanto." Ezi khalori zingenanto azikwenzi nje ukuba utyebe kwaye zonyuse umngcipheko wakho wesifo seswekile, kodwa zikwachaphazela ngqo amanqanaba akho e-cholesterol. Uyazi ukuba njani? Ukutya ukutya okuneswekile eninzi kuchaphazela isibindi sakho. Isibindi sisitho esiphambili esenza i-cholesterol.
Okokuqala, masiqonde kancinci nge-cholesterol. I-cholesterol ibalulekile emizimbeni yethu. Sidinga i-cholesterol ukuze senze iiseli ezintsha emzimbeni. Kodwa kukho iintlobo ezimbini zayo.
| Uhlobo lwekholesteroli | Kalula nje... |
|---|---|
| I-cholesterol "embi" (LDL - Ii-lipoprotein ezixineneyo eziphantsi) | Le yeyona iyingozi kakhulu. Xa iqokelelana egazini, inokubeka umaleko ofana newax eludongeni lwemithambo yethu ize iyivale. Oku kwandisa umngcipheko wezifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nestroke. |
| I-cholesterol "elungileyo" (HDL - Ii-lipoprotein ezinoxinano oluphezulu) | Lo ngumhlobo wethu. Into eyenzayo kukuqokelela i-cholesterol "embi" (LDL) engafunekiyo egazini ize iyibuyisele esibindini. Emva kokuba isibindi siyisusile emzimbeni. Ngoko ke, okukhona inqanaba le-HDL liphezulu, kokukhona umngcipheko wesifo sentliziyo uphantsi. |
Uyaqonda ngoku? Nantsi into eyenzekayo:
Xa utya iswekile eninzi, isibindi sakho siyakhuthazwa ukuba sivelise i-cholesterol "embi" (LDL) engaphezulu ngelixa sinciphisa inqanaba le-cholesterol "elungileyo" (HDL) emzimbeni wakho.
Oko kuthetha ukuba nangona ukongeza okubi kwelinye icala, okulungileyo kwelinye kuyancitshiswa. Oku kufana nokuvulela amasela ucango uze uvumele unogada ukuba aphume endlwini.
Ngubani iiTriglycerides?
Kukho omnye umdlali ophambili kwibali leswekile. Ii-Triglycerides . Olu luhlobo lwamafutha afumaneka egazini. Xa sitya iikhalori ezingaphezulu (ingakumbi ezivela kwiswekile kunye nee-carbohydrate) kunokuba imizimba yethu ifuna, umzimba uguqula ezo khalori zingaphezulu zibe zii-triglycerides kwaye uzigcine kwiiseli zamafutha. Ezi zisetyenziswa xa kufuneka amandla phakathi kokutya.
Kodwa xa utya iswekile eninzi, iswekile ngokwayo iyayithintela imisebenzi ye-enzyme enceda ekudilizeni ii-triglycerides kwaye izisuse emzimbeni.
Khawucinge nje, ukuba amanqanaba e-triglyceride egazini lakho aphezulu, amanqanaba e-LDL ("cholesterol embi") aphezulu, kodwa amanqanaba e-HDL ("cholesterol elungileyo") aphantsi , indibaniselwano yezi zinto zintathu iyingozi kakhulu. Le meko ibangela ukwakheka kwamafutha kwimithambo yegazi ngesantya esiphezulu kakhulu, nto leyo enyusa kakhulu umngcipheko wokuhlaselwa yintliziyo kunye nestroke.
Uyilawula njani le swekile?
Ukutya okuneswekile eninzi akubi kwi-cholesterol yakho kuphela, kodwa nakwimpilo yakho iyonke. Ukunciphisa iswekile eyongeziweyo kunokukunceda unciphise iikhalori ezingenanto kwaye ugcine ubunzima obusempilweni. Konke oku kulungile kwimpilo yentliziyo yakho.
Enyanisweni, iswekile eyongeziweyo ayibalulekanga ukuze imizimba yethu isebenze kakuhle. Ukutya iswekile encinci akuyi kubangela monakalo mkhulu. Ngokubanzi, kuyacetyiswa ukuba abafazi batye ngaphantsi kweitisipuni ezi-6 zeswekile ngosuku kwaye amadoda atye ngaphantsi kweitisipuni ezili-9.
Zama ezi zinto ukuze unciphise iswekile ekutyeni kwakho:
- Nciphisa ukutya okuneswekile eyongeziweyo, njengeekeyiki, iibhisikithi, itofi, kunye neelekese, kangangoko unako.
- Nciphisa ukutya kwakho iziselo ezineswekile kunye neesoda. Endaweni yoko, ziqhelise ukusela amanzi, ijusi yeziqhamo, okanye ezinye izinto ezilulwelo.
- Endaweni yokutya iicarbohydrate ezicociweyo ezifana nesonka esimhlophe kunye neenoodles ezenziwe ngomgubo wesonka, yitya izinto ezifana neenkozo ezipheleleyo kunye nerayisi yebran.
- Nciphisa utywala obuselayo. Utywala buneswekile eninzi kwaye buneekhalori ezingenanto.
- Endaweni yokutya okuneswekile kunye neebhari kwisidlo sakusasa, khetha into enesondlo efana neziqhamo, i-oatmeal, okanye iyogathi.
- Xa uthenga ukutya evenkileni, jonga ilebheli. Ziqhelise ukujonga ubungakanani "beeshukela ezongeziweyo" kwilebheli.
- Khetha ukutya okunganyusi amanqanaba eswekile egazini kwaye okune-glycemic index ephantsi. Oku kuquka imifuno, iziqhamo, kunye neenkozo ezipheleleyo.
Kwakhona, ukuzilolonga rhoqo kubaluleke kakhulu. Xa uzilolonga, ungatshisa iikhalori ezingaphezulu ozityayo kwiswekile.
Ndifanele ndimbone nini ugqirha?
I-cholesterol ephezulu ayinazo iimpawu ezithile. Yiyo loo nto ibizwa ngokuba yi-"buller buthule." Ukuba awuqinisekanga ngenqanaba le-cholesterol yakho, buza ugqirha wakho. Angenza uvavanyo lwegazi olulula ukuze alijonge.
Oogqirha ngokubanzi bacebisa ukuba bonke abantu abadala abaneminyaka engaphezu kwama-20 ubudala bahlolwe amanqanaba e-cholesterol yabo ubuncinane kanye emva kweminyaka emi-4 ukuya kwemi-6 .
Ukuba inqanaba le-cholesterol yakho liphezulu, ugqirha wakho unokukucebisa ukuba wenze utshintsho kwindlela otya ngayo nendlela ophila ngayo. Ukuba ezo zinto azincedi, unokukunika amayeza. Ngoko ke ukuba uneengxaki, qiniseka ukuba ubona ugqirha wosapho lwakho ukuze akunike iingcebiso.
Umyalezo Wokuya Ekhaya
- Kunye nokutya okunamafutha amaninzi, ukutya iswekile eninzi kunokuba ngunobangela omkhulu we -cholesterol ephezulu.
- Xa utya iswekile eninzi, isibindi sakho sonyusa ukuveliswa kwe-cholesterol "embi" (LDL) kunye ne-triglycerides, kwaye sehlisa i-cholesterol "elungileyo" (HDL).
- Nciphisa ukutya okuneswekile eyongeziweyo, njengeziphuzo ezineswekile, iikeyiki kunye neebhisikithi.
- Ekubeni i-cholesterol ephezulu ingenazo iimpawu ezithile, kubalulekile ukwazi amanqanaba e-cholesterol yakho ngokuhlolwa rhoqo ngugqirha.
- Amanqanaba e-cholesterol angagcinwa kwinqanaba elifanelekileyo ngokutya, ukuzilolonga, kwaye, ukuba kuyimfuneko, amayeza njengoko echazwe ngugqirha wakho. Thetha nogqirha wakho ngayo nayiphi na inkxalabo onokuba nayo.
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