Ngaba wakha wajonga icandelo elithi 'iCholesterol' kuvavanyo lwakho lwegazi lwakutshanje waza wazibuza ukuba loo manani athetha ukuthini? Okanye woyika kancinci xa ugqirha wakho wathi, "I-cholesterol yakho iphezulu kancinci kwaye kufuneka ilawulwe?" Ungakhathazeki. Le yingxaki abantu abaninzi abanayo. Namhlanje, masithethe ngokulula nangokucacileyo malunga nokuba yintoni i-cholesterol, izinto ezilungileyo nezingalunganga, kunye nendlela eyichaphazela ngayo imizimba yethu.
Masiqale sibone, yintoni i-cholesterol?
Ngamafutshane, i-cholesterol yinto efana namafutha efumaneka egazini lethu. Iveliswa emizimbeni yethu, ingakumbi esibindini. Ikwafumaneka nakwezinye zokutya esikutyayo. Xa sisiva igama elithi "cholesterol," uninzi lwabantu lucinga ukuba yinto embi. Kodwa eneneni, i-cholesterol ibalulekile kwimpilo yemizimba yethu.
Njengokuba ukwakha indlu kufuna isamente kunye nezitena, i-cholesterol ibalulekile ekwakheni iindonga zeseli nganye emzimbeni wethu. Ukongeza, i-cholesterol yenza imisebenzi emininzi ebalulekileyo, njengokuvelisa iihomoni, ukukhusela imithambo-luvo, kunye nokuncedisa ekugayweni kokutya.
Iphi ke ingxaki? Ingxaki ayikokubakho kwe-cholesterol, kodwa kukungalingani kwayo. Oko kukuthi, ezinye iintlobo ziphezulu kakhulu, kwaye ezinye iintlobo ziphantsi kakhulu.
I-cholesterol 'elungileyo' ne 'embi': Yintoni umahluko?
Usenokuba ukhe weva ugqirha wakho ethetha "nge-cholesterol elungileyo" kunye "ne-cholesterol embi." Masiqonde ukuba ezi zimbini zithetha ukuthini kanye kanye. Itheyibhile engasezantsi iza kukunceda ukuqonde oku ngokucacileyo.
| Uhlobo lwekholesteroli | Igama lezonyango | Oko ikwenzayo kunye nempembelelo yayo |
|---|---|---|
| I-cholesterol elungileyo | I-HDL (i-High-Density Lipoprotein) | Kufana 'neqhawe' emizimbeni yethu. Umsebenzi ophambili we-cholesterol ye-HDL kukuthatha i-cholesterol embi engafunekiyo eqokelelene kwimithambo yegazi ize iyibuyisele esibindini. Ngamanye amazwi, ihlambulula imithambo yegazi yethu. Ukuba namanqanaba aphezulu e-HDL kulungile kakhulu entliziyweni. |
| I-cholesterol embi | I-LDL (i-Low-Density Lipoprotein) | Lo 'ngumntu ombi' kweli bali. Xa amanqanaba e-LDL enyuka, le cholesterol eyongezelelweyo iqala ukunamathela eludongeni lwemithambo yegazi yethu (imithambo yegazi). Kufana negrisi enamathela kumsele wesinki yekhitshi ize iyivale. Oku kwakheka kubizwa ngokuba yi-'plaque' (i-cholesterol plaques). Oku kubangela ukuba imithambo yegazi ibe mxinwa kwaye ibe ngqindilili. Le meko ibizwa ngokuba yi-atherosclerosis . Oku kwandisa kakhulu umngcipheko wokuhlaselwa yintliziyo kunye nestroke . |
Ungayiqonda njani ingxelo yakho yegazi?
Kukho amaxabiso aliqela kwingxelo oyifumanayo xa uhlola i-cholesterol yakho.
- I-Cholesterol iyonke
- Ixabiso le-HDL
- Ixabiso le-LDL
I-cholesterol iyonke inexabiso eliphakamileyo kancinci kune-HDL kunye ne-LDL, kuba ikwabandakanya nezinye iintlobo zamafutha.
Nantsi into ebalulekileyo. Mhlawumbi ixabiso lakho le-Cholesterol liphezulu. Kodwa ukuba isizathu soko kukunyuka kwenqanaba le-cholesterol yakho ye-HDL (elungileyo), loo nto ayiyongxaki. Yinto entle leyo. Kodwa, ukuba ixabiso le-Cholesterol linyukile ngenxa yokunyuka kwenqanaba le-cholesterol ye-LDL (embi), kulapho kufuneka sigxile khona.
Yintoni iCholesterol Rate?
Oku kufunyanwa ngokwahlula ixabiso lakho lilonke le-cholesterol ngexabiso lakho le-HDL (elilungileyo) le-cholesterol.
Umzekelo, ukuba i-Total Cholesterol yakho ingama-200 kwaye i-HDL yakho ingama-50, umlinganiselo ngu-200/50 = 4. Oko kukuthi 4:1.
Kodwa into ebalulekileyo kukuba oogqirha ngoku bagxile kakhulu kwinqanaba lakho le-LDL kunakweli nani. Ngoko ke, kungcono ukuthetha nogqirha wakho malunga namanani afanelekileyo kuwe kunye nento omele ugxile kuyo.
Ngaba ii-triglycerides ziyafana ne-cholesterol?
Hayi. IiTriglycerides lolunye uhlobo lwamafutha afumaneka egazini. Njenge-cholesterol, ziveliswa ngumzimba kwaye zivela ekutyeni. Amanqanaba eTriglyceride ayanda, ingakumbi xa sitya amafutha amaninzi agcweleyo, amafutha e-trans, ukutya okuneswekile, kunye neecarbohydrate ezilula (umz., isonka, irayisi) . Ngamafutshane, xa sitya iikhalori ezingaphezulu kunezo sizitshisayo ngosuku, umzimba ugcina ezo khalori zingaphezulu njenge-triglycerides.
Kulungile, ngoko ke ungayilawula njani i-cholesterol?
Iindaba ezimnandi zezokuba zininzi izinto esinokuzenza ukulawula amanqanaba ethu e-cholesterol. Oku akuyonto inokwenziwa ngobusuku obunye. Kuthatha ukuzinikela nexesha.
- Ukuzilolonga rhoqo: Zama ukwenza umthambo we-aerobic, njengokuhamba, ukubaleka, ukudada, okanye ukukhwela ibhayisekile, ubuncinane iintsuku ezi-5 ngeveki ubuncinane imizuzu engama-30 ngosuku. Ukuzilolonga kwandisa i-cholesterol ye-HDL (elungileyo) kwaye kunciphisa i-cholesterol ye-LDL (embi). Kukwanceda ukulawula uxinzelelo lwegazi.
- Ukutya okunempilo kwentliziyo:
- Izinto ekufuneka zincitshiswe: Nciphisa ioyile yekhokhonathi, ioyile yesundu, iioyile zezilwanyana, ibhotolo, imajarini, inyama ebomvu, iisoseji, iimveliso zebhakari (iipastries, iikeyiki), kunye nokutya okuqhotsiweyo kangangoko kunokwenzeka.
- Izinto onokuzitya ngakumbi: Faka ukutya okunamafutha alungileyo njengeentlanzi ezityebileyo kwi -Omega-3 fatty acids ezifana nesalmon, i-mackerel, kunye ne-sardines, ii-avocado, ioyile yomnquma, kunye neenati (ii-cashews, ii-peanuts - ezingenatyuwa).
- Ukutya okutyebileyo kwifayibha: Kuquka ukutya okufana ne-oats, irayisi emdaka, iimbotyi, iimbotyi eziluhlaza, imifuno, kunye neziqhamo (ingakumbi iiguava kunye neeorenji, ezinefayibha enyibilikayo). Oku kunceda ekunciphiseni i-cholesterol ye-LDL.
- Unyango lwezonyango: Kwezinye iimeko, ukutya kunye nokuzilolonga kukodwa kusenokunganeli ukulawula amanqanaba akho e-cholesterol. Kwiimeko ezinjalo, ugqirha wakho unokukunika amayeza. Ii-statins zezona ntlobo zonyango zisetyenziswa kakhulu. Zinciphisa amanqanaba e-cholesterol ye-LDL kunye ne-triglyceride kwaye zinyusa kancinci amanqanaba e-HDL. Ungaze usebenzise la mayeza ngaphandle kwengcebiso kagqirha.
Kungathatha ukuya kuthi ga kwiinyanga ezintathu ukubona iziphumo zokwenza olu tshintsho. Kodwa umphumo walo mzamo yintliziyo ephilileyo kunye nokukhuselwa kwizifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo. Ngoko ke ukuzincama kuyafaneleka.
Umyalezo Wokuya Ekhaya
- I-cholesterol ayibi kakhulu. Kubalulekile ukuba umzimba uphile. Ingxaki kukuba ulungelelwano phakathi kwe-cholesterol 'elungileyo' (HDL) kunye 'nembi' (LDL) alulingani.
- I-LDL (i-cholesterol embi) iqokelelana kwimithambo yegazi ize iyivale, ngelixa i-HDL (i-cholesterol elungileyo) inceda ekucoceni loo mithambo yegazi.
- Musa ukoyika xa ubona amaxabiso kwingxelo yakho yovavanyo lwegazi. Soloko uthetha nogqirha wakho ukuze uqonde indlela loo manani akuchaphazela ngayo.
- Amanqanaba e-cholesterol anokulawulwa ngempumelelo ngokutya okunempilo kwentliziyo, ukuzilolonga rhoqo, kunye nendlela yokuphila enempilo.
- Ukuba kuyimfuneko, ugqirha wakho uya kukunika amayeza. Landela imiyalelo yakhe ngononophelo rhoqo.
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