Lapho ufunda umbiko wokuhlolwa kwegazi bese udokotela ethi, "I-cholesterol yakho iphezulu kancane," ingabe wazizwa wesaba kancane? Noma ucabanga ngezifo ezingathi sína njengokuhlaselwa yinhliziyo uma uzwa igama elithi "cholesterol"? Eqinisweni, abantu abaningi bayesaba ngokungadingekile ngoba abazi okuningi ngalokhu. Kodwa uma sikuqonda kahle lokhu, akunzima kangako ukukulawula. Ake sixoxe ngalokhu namuhla nje.
Iyini ngempela i-cholesterol?
Kalula nje, i-cholesterol iyinto efana namafutha emizimbeni yethu. Ibalulekile kuwo wonke amaseli emzimbeni wethu, ngezinto eziningi, njengokukhiqiza ama-hormone nokwenza i-vitamin D. Lokhu kusho ukuthi i-cholesterol ayimbi nje kuphela. Kodwa inkinga iqala lapho iba ningi kakhulu emzimbeni.
Uma sikhuluma nge-cholesterol, sidinga ukwazi ngezinhlobo eziningana eziyinhloko.
| Uhlobo lwe-cholesterol | Kalula nje... | Ingabe kuyasiza emzimbeni? Ingabe kubi? |
|---|---|---|
| I-LDL (I-Lipoprotein Ephansi) | Lokhu sikubiza ngokuthi “i-cholesterol embi.” Yilokhu okuqoqana emithanjeni yegazi futhi okubangela izinkinga. | Kubi. Umgomo wethu kufanele kube ukunciphisa lokhu. |
| I-HDL (i-High-Density Lipoprotein) | Lokhu kubizwa ngokuthi “i-cholesterol enhle.” Njengesiqoqi sikadoti, i-HDL isiza ekuthwaleni i-cholesterol embi (i-LDL) iye esibindini futhi iyisuse emzimbeni. | Kulungile, kufanele sizame ukwandisa lokhu. |
| Ama-triglycerides | Lolu olunye uhlobo lwamafutha emzimbeni. Lena yindlela umzimba ogcina ngayo amakhalori engeziwe esiwadlayo. | Kubi. Akukuhle ukuthi izinga likhuphuke ngisho namanje. |
Kwenzekani ngempela uma i-cholesterol ikhuphuka?
Cabanga ngamapayipi amanzi ekhaya lakho. Ngokuhamba kwesikhathi, amapayipi ayavaleka ngokungcola nokugqwala, akunjalo? Ngendlela efanayo, lapho i-cholesterol "embi" (i-LDL) yanda, iyanda ezindongeni zemithambo yegazi yethu. Lokhu sikubiza ngokuthi "i-plaque."
Njengoba lolu ngqimba lwe-plaque lukhula kancane kancane, isikhala ngaphakathi kwemithambo yegazi siyancipha. Ngemuva kwalokho inhliziyo ayitholi inani elifanele legazi eliyidingayo.
Uma ukugeleza kwegazi enhliziyweni kwehla ngale ndlela, ungathola ubuhlungu besifuba (i-angina) . Uma, ngokungazelelwe, enye yalezi zinhlayiya iqhuma, kwakheke ihlule legazi futhi livimbe ngokuphelele imithambo yegazi, yilokho esikubiza ngokuthi ukuhlaselwa yinhliziyo . Yingakho ukulawula i-cholesterol kubaluleke kangaka.
Izinyathelo ezi-5 ezilula zokulawula i-cholesterol
Izindaba ezinhle ukuthi singayinciphisa kakhulu le ngozi ngokwenza izinguquko ezincane endleleni yethu yokuphila.
1. Khuluma nodokotela.
Lena into ebaluleke kakhulu. Thola imiphumela yokuhlolwa kwegazi lakho bese ubona udokotela wakho . Udokotela wakho uzokwazi ukwenza uhlelo olukufanele, ngokusekelwe eminyakeni yakho, isisindo, ezinye izimo zezokwelapha (njengesifo sikashukela kanye nomfutho wegazi ophezulu), kanye nomlando womndeni. Xoxa ngakho konke naye, njengokuthi hlobo luni lokudla oluhle nokuthi kufanele uvivinye umzimba kangakanani.
2. Qaphela ukuthi udlani futhi uphuzani.
Lokho esikudlayo kunomthelela oqondile ku-cholesterol. Zama ukungeza lokhu ekudleni kwakho:
- Okusanhlamvu okucebile ngefayibha njenge-oats, ibhali, kanye ne-millet.
- Amantongomane afana nama-walnuts nama-alimondi. Kodwa ungadli amaningi kakhulu, kwanele ukudla okuncane ngosuku.
- Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye ne-sardine. Ama-omega-3 fatty acids akulezi zinhlobo zokudla alungele kakhulu inhliziyo.
- Ukudla okufana ne-tofu okwenziwe nge-soy.
- Faka imifino nezithelo eziningi ngangokunokwenzeka ekudleni kwakho.
Futhi, gwema lezi zinto ngangokunokwenzeka:
- Inyama ecutshunguliwe - njengesoseji nama-meatball.
- Ukudla okuthosiwe kakhulu, ikakhulukazi lokho okuthosiwe emafutheni amaningi agcwele, njengamafutha esundu.
- Ukudla okunoshukela omningi namafutha e-trans, njengemikhiqizo yokubhaka, amakhekhe, namabhisikidi.
3. Yeka ukubhema ngokuphelele.
Ukubhema kwehlisa amazinga akho e-cholesterol "enhle" (i-HDL).I-HDL yiyona esiza ukususa i-cholesterol embi. Ngakho-ke uma uyeka ukubhema, izokwandisa amazinga akho e-HDL futhi inikeze isivikelo esikhulu senhliziyo yakho. Akukhona lokho kuphela, kodwa izinzuzo zomzimba wonke azinamkhawulo.
4. Nyakazisa umzimba wakho kancane bese uzivocavoca!
Akudingeki uye ejimini. Ukuhamba nje ngokushesha imizuzu engaba ngu-30 ngosuku kwanele. Ukuzivocavoca:
- Isisindo somzimba siyalawulwa.
- Kuyasiza ekulawuleni ezinye izimo ezandisa ingozi yesifo senhliziyo, njengesifo sikashukela kanye nomfutho wegazi ophakeme.
- Amazinga e-cholesterol embi (LDL) kanye ne-triglyceride ayancipha.
- Amazinga e-cholesterol enhle (i-HDL) ayakhula.
5. Sebenzisa imithi ebhalwe phansi njengoba nje ibhaliwe.
Ngezinye izikhathi, ukudla kanye nokuzivocavoca kukodwa kungase kunganeli ukulawula amazinga akho e-cholesterol. Ezimweni ezinjalo, udokotela wakho angase akunike imithi (njenge-statins) .
Kubalulekile ukuthatha umuthi njengoba nje udokotela wakho ekutshela, ngesikhathi esifanele, nangesilinganiso esifanele. Ungayeki ukuthatha umuthi wedwa, ucabanga ukuthi, "Mhlawumbe uphansi kancane manje." Uma unemibuzo mayelana nomuthi, buza udokotela wakho ngawo.
I-cholesterol akuyona into okufanele uyesabe, yinto okufanele ilawulwe. Landela lezi zinyathelo ezilula bese uqala ukuvikela inhliziyo yakho namuhla.
Umlayezo Wokuya Nawe Ekhaya
- I-cholesterol yinto edingwa ngumzimba, kodwa eningi kakhulu iyingozi enhliziyweni.
- Umgomo wakho kufanele kube ukunciphisa i-cholesterol "embi" (LDL) nokwandisa i-cholesterol "enhle" (HDL).
- Izinto ezintathu zingenza umehluko omkhulu: ukudla okunempilo, ukuvivinya umzimba nsuku zonke, kanye nokuyeka ukubhema.
- Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinqumo mayelana namazinga akho e-cholesterol kanye nokwelashwa.
- Ungalokothi uyeke ukuthatha imithi oyinikezwe udokotela wakho wedwa.
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