Wake wabheka umbiko wokuhlolwa kwegazi wacabanga, "O, i-cholesterol yami ibonakala iphezulu kancane"? Noma wake wazizwa wesaba noma ukhathazekile kancane lapho ukhuluphala kancane, uzibuza, "Ingabe lokhu kuzothinta i-cholesterol yami?" Empeleni lo mbuzo abantu abaningi abanawo. Kukhona ukuxhumana okukhulu phakathi kwesisindo ne-cholesterol kunalokho ongase ucabange. Ngakho-ke namuhla, ake sixoxe ngalokhu kalula nangendlela enobungane.
Kungani i-cholesterol ikhuphuka uma ukhuluphala?
Okokuqala, ake siqonde lokhu. I-cholesterol ayimbi ngokuphelele. Isibindi sethu senza i-cholesterol ethile yemisebenzi eminingi ebalulekile emizimbeni yethu, njengokwakha amangqamuzana nokukhiqiza i-vitamin D. Ibalulekile emizimbeni yethu.
Kodwa inkinga iqala lapho ibhalansi phakathi kwalezi zinhlobo ezimbili ze-cholesterol ilahleka. Kalula nje, kunezinhlobo ezimbili: "i-cholesterol enhle" kanye "ne-cholesterol embi."
- I-LDL (I-Low-Density Lipoprotein): Lena "i-cholesterol embi" . Lapho lokhu kwanda egazini, kuqala ukugcwala njengamafutha ezindongeni zemithambo yegazi yethu. Njengoba nje ukungcola kwakheka ngaphakathi kwepayipi lamanzi. Kwezokwelapha, lokhu sikubiza ngokuthi '(i-Atherosclerosis)'. Lapho imithambo iqala ukuvaleka ngale ndlela, ukuhamba kwegazi kuyavimbeka, futhi ingozi yezimo ezibucayi njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi iyanda kakhulu.
- I-HDL (i-High-Density Lipoprotein): Lena "i-cholesterol enhle." Kufana neqhawe. Ithatha i-cholesterol embi enamathele emithanjeni yegazi lakho bese iyiyisa esibindini. Isibindi bese siyisusa emzimbeni.
Manje usuyaqonda, akunjalo? Inkinga ukuthi i-cholesterol embi (LDL) iyanda kanti i-cholesterol enhle (HDL) iyancipha.
Ngakho-ke, lokhu kulinganisela kuphazamiseka kanjani lapho isisindo somzimba sikhuphuka, noma kwenzeka ukukhuluphala ngokweqile?
Cabanga nje, njengoba imizimba yethu ikhula isisindo, kusho ukuthi amafutha amaningi ahlala, ikakhulukazi eduze kwendawo yesisu . Kusukela kulesi zicubu zamafutha engeziwe, uhlobo lwamafutha olubizwa ngokuthi "ama-fatty acids amahhala" luyakhishwa bese luya ngqo esibindini sethu.
Uma isibindi sithola ama-fatty acid amaningi ngale ndlela, kwandisa ukukhiqizwa kolunye uhlobo lwamafutha olubizwa ngokuthi "ama-Triglycerides." Uma la mazinga e-triglyceride enyuka, kwandisa ngqo izinga le-cholesterol embi (i-LDL).
Kalula nje, ngo-10 kg ngamunye owutholayo, umzimba wakho ukhiqiza ama-milligram angu-10 e-cholesterol ngosuku.
Akukhona lokho kuphela, ukukhuluphala ngokweqile kwandisa nengozi yokuba nesimo esibizwa ngokuthi ukumelana ne-insulin . Lokhu kuyisandulela sesifo sikashukela. Lokhu ukumelana ne-insulin kungaphazamisa nokukhiqizwa kwamafutha esibindini futhi kwandise amazinga e-cholesterol.
Ukwehlisa isisindo kuyilawula kanjani i-cholesterol?
Nazi izindaba ezinhle. Ungesabi ukuzwa konke lokhu. Singayiguqula yonke le nqubo ngokulawula isisindo sethu.
Uma wehlisa isisindo, inani lamafutha engeziwe emzimbeni wakho liyancipha. Lokhu kunciphisa inani lamafutha amahhala angena esibindini. Lokhu kulawula ukukhiqizwa kwama-triglycerides kanye ne-cholesterol embi (LDL).
Futhi, uma wehlisa isisindo futhi uqala ukusebenza kancane, lokho kumelana ne-insulin esikhulume ngakho nakho kuyathuthuka. Konke lokhu kusiza amazinga akho e-cholesterol asondele ezingeni elinempilo.
Ufuna ukunciphisa isisindo esingakanani?
"O, ngakho-ke kufanele nginciphise isisindo esiningi?" ungase ucabange. Kodwa cha, akunjalo. Ngisho noma unciphisa isisindo esincane, njengamakhilogremu angu-4-5 , ungabona umehluko omkhulu, omuhle emazingeni akho e-cholesterol.
Kokunye ukuhlola, abantu abalahlekelwe yi-5% kuphela yesisindo somzimba wabo babone ukwehla okukhulu kwe-cholesterol yabo ye-LDL (embi), i-cholesterol iyonke, kanye namazinga e-triglyceride. Lokho kusho ukuthi uma unesisindo esingu-80 kg, ukulahlekelwa ngisho nama-4 kg kungenza umehluko omkhulu.
Izinto ongazenza ukuze wehlise isisindo futhi ulawule i-cholesterol
Lokhu kungase kubonakale kuyinselele enkulu, kodwa singaqala ngezinguquko ezimbalwa ezincane. Ake sibone ukuthi ziyini lezo.
| Indawo | Okufanele ngikwenze | Okufanele Ukugweme |
|---|---|---|
| Ukudla |
| |
| Iziphuzo | ||
| Indlela Yokuphila |
Khumbula, into ebaluleke kakhulu ukulawula hhayi nje kuphela lokho okudlayo, kodwa nokuthi udla okungakanani . Qala ngezinguquko ezincane bese uzama ukuzenza umkhuba.
Ngaphambi kokuqala noma yiluphi lwalezi zinguquko endleleni yokuphila, ikakhulukazi uma unezinye izimo zezokwelapha, kuwukuhlakanipha ukukhuluma nodokotela womndeni wakho ukuze akunike iseluleko. Uzokunikeza iseluleko esingcono kakhulu ngesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ubudlelwano obuqondile phakathi kwesisindo somzimba wakho namazinga e-cholesterol. Ukwanda kwesisindo kuyimbangela enkulu yokwanda kwe-cholesterol embi (LDL).
- Ungakhathazeki! Ngisho nokwehlisa amakhilogremu angu-4-5 kungalawula kakhulu amazinga akho e-cholesterol.
- Izinto ezilula njengokudla okulinganiselayo (ingxenye yepuleti lakho kufanele kube yimifino!), ukuvivinya umzimba njalo (ukuhamba imizuzu engama-30 ngosuku), kanye nokuyeka ukubhema kungenza umehluko omkhulu.
- Ungacabangi ngokuhamba wedwa kulolu hambo. Khuluma nodokotela wakho bese uqhamuka necebo elizokusebenzela. Leyo yindlela ephephile nephumelela kakhulu.
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