Ngaba ugqirha wakho ukuxelele ukuba amanqanaba akho e-cholesterol aphezulu kancinci kuvavanyo lwakho lwegazi lwakutshanje, kodwa akaphezulu kakhulu, kwaye ukwi-'borderline' range? Kuqhelekile ukuba uzive usoyika kwaye ukhathazekile xa usiva oko. "Owu, ngaba ndine-cholesterol ephezulu ngoku?" unokucinga. Kodwa ungakhathazeki. Oku kufana nesibane esilumkisayo esijika sibe tyheli kwisibane sendlela. Ngaphambi kokuba sibe bomvu, oko kuthetha ukuba amanqanaba akho e-cholesterol "aphezulu," unethuba elihle lokutshintsha indlela ophila ngayo kwaye ubuyele kwinqanaba elisempilweni.
Ngamafutshane, ukuba inqanaba lakho lilonke le-cholesterol liphakathi kwama-200 nama-239 milligrams nge-deciliter (mg/dL), yiloo nto siyibiza ngokuba yi-'borderline' cholesterol. Kodwa ugqirha akenzi sigqibo ngokusekelwe kuloo nani kuphela. Uza kuqwalasela izinto ezininzi, kuquka i-"cholesterol" yakho "embi" ( LDL ), i-"cholesterol" yakho "elungileyo" (HDL), nokuba unezinye izifo ezifana nesifo seswekile , uxinzelelo lwegazi oluphezulu , kunye nokuba uyatshaya na, ukuze agqibe ukuba ufuna unyango okanye ukuba utshintsho kwindlela ophila ngayo luya kwanele.
Kutheni kufuneka sicinge kangaka nge-cholesterol?
I-cholesterol yinto efana ne-wax nenamafutha efunekayo emizimbeni yethu. Isibindi sethu sivelisa ubungakanani esibudingayo. Kodwa sikwafumana i-cholesterol kwizinto ezifana nemveliso yezilwanyana . Iingxaki ziqala xa le cholesterol iqokelelana emzimbeni.
Cinga nje ngothuli oluqokelelana ngaphakathi kombhobho wamanzi, i-cholesterol egqithisileyo iqala ukuqokelelana eludongeni lwemithambo yegazi yethu. Ngokwezonyango, oku sikubiza ngokuba yi- 'atherosclerosis '. Le yindlela i-cholesterol eqokelelana ngayo ize inciphise imithambo yegazi. Emva koko intliziyo ayifumani igazi elifunekayo.
Into ebuhlungu kukuba, asiboni zimpawu ze-cholesterol ephezulu. Kufana notshaba oluthuleyo. Yiyo loo nto kucetyiswa ukuba uhlolwe amanqanaba akho e-cholesterol ubuncinane kanye kwiminyaka emi-5.
Abanye abantu banokuba neentlungu esifubeni (i-angina). Kodwa ngelo xesha, imithambo yegazi incinci kakhulu. Ukuba umthambo wegazi uvalekile ngokupheleleyo, umngcipheko wokuhlaselwa yintliziyo uphezulu kakhulu. Ngoko ke, bubulumko ukwazi inqanaba lakho ngovavanyo lwegazi ngaphambi kokuba ulinde oko kwenzeke.
Masiqonde ixabiso elikwingxelo ye-cholesterol.
Xa usenza uvavanyo lwe-cholesterol (Lipid Profile), kukho amaxabiso aliqela. Ukujonga nje ixabiso le-cholesterol iyonke akwanelanga. Amanye amaxabiso ngawona abalulekileyo. Makhe sibone ukuba zeziphi.
| Uhlobo lwekholesteroli | Kwenzeka ntoni kuyo? |
|---|---|
| I-LDL (i-Low-Density Lipoprotein) | Le "yi-cholesterol embi." Yile nto iqokelelana kwimithambo yegazi kwaye inyusa umngcipheko wesifo sentliziyo. Kungcono ukugcina eli nqanaba liphantsi kangangoko kunokwenzeka. |
| I-HDL (i-High-Density Lipoprotein) | Le yi "cholesterol elungileyo." Into eyenzayo kukuthatha i-cholesterol embi kwimithambo yegazi ize iyise esibindini. Isibindi emva koko siyisuse emzimbeni. Ngoko ke okukhona eli xabiso liphezulu, kokukhona lingcono. |
| Iitriglycerides | Olu lolunye uhlobo lwamafutha afumaneka egazini. Agcinwa njengeeseli zamafutha emzimbeni. Ukonyuka kweli xabiso kwandisa umngcipheko wesifo sentliziyo. |
Ngaba amaxabiso akwingxelo yakho anje?
Ngoku makhe sibone ukuba imele liphi inqanaba lomngcipheko. Ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho malunga nomngcipheko wakho ngokusekelwe kwezi xabiso.
Abafazi: Kufuneka babe ngaphezu kwe-50 mg/dL.
(Ukuba ngaphantsi kwezi xabiso kuyingozi)
| Uvavanyo | Inqanaba elisempilweni | Umda womda | Umngcipheko ophezulu |
|---|---|---|---|
| I-cholesterol iyonke | Ngaphantsi kwe-200 mg/dL | 200 – 239 mg/dL | Ngaphezulu kwe-240 mg/dL |
| I-LDL (embi) i-cholesterol | Ngaphantsi kwe-100 mg/dL | 130 – 159 mg/dL | Ngaphezulu kwe-160 mg/dL (ngaphezulu kwe-190 iphezulu kakhulu) |
| I-cholesterol ye-HDL (elungileyo) | |||
| Iitriglycerides | Ngaphantsi kwe-150 mg/dL | 150 – 199 mg/dL | Ngaphezulu kwe-200 mg/dL (ngaphezulu kwe-500 iphezulu kakhulu) |
Masiqale utshintsho ekhitshini!
Eyona ndawo ifanelekileyo yokunciphisa i-cholesterol yakho embi (LDL) kunye nokunyusa i-cholesterol yakho elungileyo (HDL) kusekhitshini. Ukutshintsha indlela otya ngayo kunokwenza umahluko omkhulu.
- Nciphisa inyama ebomvu: Nciphisa inyama enamafutha amaninzi agcweleyo kunye ne-cholesterol, njengenyama yenkomo kunye nengulube. Khetha inyama etyebileyo endaweni yoko. Musa ukutya inyama ecutshungulweyo, njengeesoseji kunye nebhekoni.
- Susa ulusu kwinkukhu: Ulusu lunamafutha amaninzi kwinkukhu, ngoko ke susa ulusu phambi kokuba ulupheke.
- Yitya iintlanzi ezininzi: Faka iintlanzi ezinamafutha ezifana nesalmon, tuna, mackerel, kunye nesardines ekutyeni kwakho ubuncinane kabini ngeveki. Ii-omega-3 fatty acids ezikwezi zitya zilungile kakhulu entliziyweni.
- Nciphisa amafutha agcweleyo: Nciphisa ukutya ubisi olunekhrimu epheleleyo, itshizi, ibhotolo, imayonnaise, imajarini kunye neoyile yekhokhonathi.
- Yitya ukutya okutyebileyo kwifayibha: Yitya ukutya okuninzi okutyebileyo kwifayibha njenge-oats, irhasi, ii-apile, iminqathe, iimbotyi kunye nekhaphetshu. Oku kunceda ekunciphiseni i-cholesterol embi.
- Sebenzisa iioyile ezilungileyo: Sebenzisa amafutha angahluthwanga njengeoyile yomnquma kunye neoyile yecanola endaweni yebhotolo kunye ne-shortening ekuphekeni. Amantongomane afana nee-almond, ii-cashews, kunye nee-avokhado zimithombo emihle yamafutha anempilo yentliziyo.
Ukuzilolonga kubalulekile.
Ukuzilolonga kunokukunceda ukubuyisela amanqanaba akho e-cholesterol ukusuka kwinqanaba elingaphantsi ukuya kwinqanaba elisempilweni.
Ziqhelise ubuncinane imizuzu engama-30 yokuzilolonga ngamandla aphakathi ngosuku, njengokuhamba ngokukhawuleza, ukukhwela ibhayisekile , okanye ukudada. Zimisele ukugqiba imizuzu eli-150 ngeveki.
Xa uzilolonga, isantya sentliziyo yakho siyanda. Oku kunyusa i-cholesterol yakho "elungileyo" (i-HDL). Ukwenza umthambo kungcono kakhulu kunokukwenza nto.
Masikhumbule nezinye izinto ezibalulekileyo.
Yehlisa ubunzima obungaphezulu
Ukuba utyebile kakhulu, ukunciphisa umzimba kunokunceda ukunciphisa amanqanaba akho e-cholesterol. Nokuba ulahlekelwa yi-5% yobunzima bomzimba wakho kunokuba nefuthe elihle kumanqanaba akho e-cholesterol. Xa zidityaniswe nokutya kunye nokuzilolonga, ngamanye amaxesha kunokuba luncedo njengokuthatha amayeza.
Yeka ukutshaya namhlanje.
Ukuba uyatshaya, ukuyeka lo mkhwa kunokunyusa amanqanaba akho e-cholesterol (HDL) "elungileyo" malunga ne-10%. Oko kuluncedo olukhulu kungekuphela nje entliziyweni yakho kodwa nakumzimba wakho wonke.
Hlala unxibelelana nogqirha.
Wakuba uqale ukwenza olu tshintsho kwindlela yokuphila, kufuneka uphinde uvavanye igazi lakho ngamaxesha athile acetyiswa ngugqirha wakho. Oku kubalulekile ukuze ubone ukuba amanqanaba akho e-cholesterol alawulwa na lolu tshintsho. Ngamanye amaxesha, utshintsho kwindlela yokuphila lunokwanela. Kwiimeko ezinjalo, ugqirha wakho unokukucebisa ukuba uqale ukuthatha amayeza (afana nee-statins) .
Umyalezo Wokuya Ekhaya
- 'I-cholesterol ejikeleze umda' ayisiyonto yokoyika, sisilumkiso sengozi. Eli lixesha elifanelekileyo lokuthatha inyathelo.
- Qiniseka ukuba uyazi ixabiso elichanekileyo le-LDL, i-HDL, kunye ne-Triglycerides kwingxelo yakho ye-cholesterol. Thetha nogqirha wakho ngayo.
- Tshintsha indlela otya ngayo. Nciphisa ioyile, inyama ebomvu, nokutya okuneziqholo, kwaye utye iintlanzi, imifuno, iziqhamo kunye nokutya okutyebileyo kwifayibha.
- Zilolonge yonke imihla. Ziqhelise ukuhamba ubuncinane imizuzu engama-30 ngosuku.
- Ukuba utyebile kakhulu, yehlisa umzimba. Ukuba uyatshaya, yeka namhlanje.
- Landela imiyalelo kagqirha ngokuchanekileyo. Ukuba kuyimfuneko, thatha amayeza njengoko uyalelwe.
I-Cholesterol, i-cholesterol esemdeni , i-cholesterol ephezulu, isifo sentliziyo, i-LDL, i-HDL, i-triglycerides, amanqanaba e-cholesterol IsiSinhala, indlela yokunciphisa i-cholesterol, impilo yentliziyo
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