Ake sithi usanda kufika ekhaya uvela ekuhlolweni kwakho kwaminyaka yonke nodokotela wakho. Kulokhu, udokotela uthi izinga le-cholesterol egazini lakho liphezulu kancane. Kujwayelekile ukuzizwa wesaba futhi ukhathazekile kancane uma uzwa lokhu. Kodwa asikho isizathu sokukhathazeka. Ngoba lesi simo sivame kakhulu kithi eSri Lanka.
Kodwa uma kune-cholesterol eningi kakhulu, njengamafutha, iqala ukwakheka ezindongeni zemithambo yegazi yethu (imithambo yegazi). Lokhu kungavimba ukugeleza kwegazi, kwandise ingozi yokuqhekeka kwegazi okuyingozi, futhi kuholele ezimweni ezibucayi njengokuhlaselwa yinhliziyo kanye nohlangothi. Yingakho kubalulekile ukuqaphela lokhu futhi uthathe izinyathelo ezidingekayo.
Yebo, kunemithi engasiza ukwehlisa amazinga akho e-cholesterol abe sezingeni elinempilo . Udokotela wakho angase akunike imithi. Kodwa kungakhathaliseki ukuthi uyayisebenzisa imithi noma cha, kuzodingeka wenze izinguquko ezithile empilweni yakho yansuku zonke ukuze ulawule i-cholesterol yakho.
Ngakho-ke siqala kuphi?
Ukudla okunempilo kuyinto ebaluleke kakhulu.
Into yokuqala okudingeka uyenze ukuze uthuthukise impilo yakho ukuqaphela lokho okufaka emzimbeni wakho. Lokho kusho ukushintsha indlela odla ngayo. Ngokukhetha ukudla okunempilo esikhundleni sokudla okungenampilo, unganciphisa amazinga akho e-cholesterol.
Okokuqala, yenza umkhuba wokugcwalisa ipuleti lakho ngezithelo, imifino, ubhontshisi, okusanhlamvu okuphelele, kanye nobhontshisi ofana nobhontshisi noshizi. Lokhu akugcini nje ngokuba ne-cholesterol ephansi, kodwa futhi kune-fiber eningi. Ukudla okucebile nge-fiber kungumngane omkhulu ongasiza ekwehliseni amazinga akho e-cholesterol. Akukhona lokho kuphela, ubhontshisi uyasiza futhi ekunciphiseni ingozi yezifo ezilandelayo:
- Isifo senhliziyo
- Isifo sohlangothi
- Ukukhuluphala ngokweqile
- Isifo Sikashukela Sohlobo 2
Ukudla ukudla okune-fiber eningi kukwenza uzizwe usuthi, okunciphisa ukudla okulula okungenampilo.
Ngaphezu kwalokhu, ungangeza nezinto ezifana nenhlanzi, amantongomane afana nama-cashew namakinati, imikhiqizo yobisi enamafutha aphansi, kanye nenkukhu engenasikhumba ekudleni kwakho.
Manje ake sibheke ngokujulile ubudlelwano phakathi kwe-cholesterol nokudla. Ukwazi ngezinhlobo zamafutha kuzokusiza ngempela.
| Uhlobo Lwamafutha | Indlela okuthinta ngayo umzimba | Ukudla okuqukethe okuningi |
|---|---|---|
| Amafutha Agcwele | Lokhu kuphakamisa amazinga e-cholesterol "embi" (LDL) futhi kwehlisa i-cholesterol "enhle" (HDL) , okwandisa ingozi yesifo senhliziyo. | Inyama ebomvu (inyama yenkomo, ingulube), inkukhu enesikhumba, imikhiqizo yobisi enamafutha amaningi (ibhotela, ushizi), ukudla okuthosiwe kakhulu, amakhekhe, amabhisikidi, uwoyela kakhukhunathi, uwoyela wesundu. |
| Amafutha e-Trans | Lezi yizinhlobo ezimbi kakhulu zamafutha . Ziyingozi kakhulu kunamafutha agcwele. Zikhuphula kakhulu amazinga e-LDL futhi zandisa kakhulu ingozi yesifo senhliziyo. Kufanele ziyekwe ngokuphelele. | I-margarine, imikhiqizo yokubhaka (ama-pastry, ama-donuts), ukudla okusheshayo, ukudla okulula okupakishwe (ukudla okucutshunguliwe). Kubhalwe ngokuthi "Amafutha angena-hydrogenated kancane". |
| Amafutha amahle (Amafutha angagcwalisiwe) (I-Monounsaturated kanye ne-Polyunsaturated) | Lokhu kusiza ukwehlisa amazinga e-cholesterol "embi" (LDL). Okunye ukudla kusiza nokuphakamisa amazinga e-cholesterol "enhle" (HDL). | Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ne-herring, ama-cashew, amantongomane, ama-alimondi, uwoyela womnqumo, uwoyela we-canola, kanye nama-avokhado. |
Khumbula, amagama athi "amafutha" kanye nelithi "cholesterol" awekho amabi ngaso sonke isikhathi. Okubalulekile uhlobo esilukhethayo.
Uwoyela womnqumo unesici esikhethekile. Nakuba wehlisa i-cholesterol iyonke kanye namazinga e-LDL, awanciphisi amazinga e-HDL asizuzisayo. Ngakho-ke, ukudla uwoyela womnqumo kungasiza ekunciphiseni ingozi yesifo senhliziyo. Kodwa-ke, uma uzama ukunciphisa isisindo, kufanele udle uwoyela womnqumo ngokulinganisela kuphela.
Uma ukhuluphele kakhulu, unganciphisa isisindo esiningi ngokudla ukudla okulinganiselayo nokulawula ubukhulu besabelo sakho. Ngisho nokulahlekelwa amakhilogremu angu-5-10 kungenza umehluko omkhulu emazingeni akho e-LDL cholesterol.
Singazivocavoca kancane? (Ukubaluleka kokuzivocavoca)
Ufuna ukuthola okuningi ekudleni kwakho okusha okuhambisana ne-cholesterol? Khona-ke udinga ukuqala ukunyakaza. Lokho kusho ukuzivocavoca. Nakuba umsebenzi womzimba ungathinti ngqo amazinga e-LDL, wehlisa ama-triglycerides, olunye uhlobo lwamafutha egazini lethu, ngenkathi ukhulisa amazinga e-cholesterol enhle ye-HDL.
Akukhona lokho kuphela, ukuvivinya umzimba kungasiza ekulawuleni isisindo esiningi kanye nokwehlisa umfutho wegazi, kokubili okwandisa ingozi yesifo senhliziyo.
Kufanele uzame ukuthola okungenani imizuzu engama-30 yokuzivocavoca nsuku zonke ukuze ushaye ngamandla. Isibonelo, ungenza okuthile njengokuhamba ngokushesha, ukugijima, ukubhukuda, noma ukugibela ibhayisikili. Uma ungakaze uzivocavoce isikhathi eside, qala kancane. Qala ngokuhamba imizuzu embalwa ngosuku bese wandisa isikhathi sakho kancane kancane. Kungcono ukukhuluma nodokotela wakho ngokuthi yikuphi ukuzivocavoca okufanele wena nokuthi kufanele ukwenze isikhathi esingakanani.
Uma ubhema, yeka manje.
Amazinga akho e-cholesterol angesinye isizathu esihle sokuyeka ukubhema. I-carbon monoxide oyihogelayo kusuka kugwayi ikhulisa izinga lapho i-cholesterol inqwabelana khona ezindongeni zemithambo yegazi yakho. Uma udinga usizo lokuyeka lo mkhuba omubi, khuluma nodokotela wakho mayelana nemithi noma izinhlelo zokwelulekwa.
Qaphela nokuphuza utshwala.
Ezinye izifundo zikhombisile ukuthi ukuphuza utshwala ngokulinganisela kungakhuphula kancane amazinga e-HDL (good) cholesterol. Kodwa-ke, i-American Heart Association ithi uma ungaphuzi utshwala njengamanje, akufanele uqale ngenxa yalesi sizathu.
Uma uphuza utshwala, yenza lokho ngokulinganisela. Ngokuvamile, lokho kusho ukuthi abesifazane abaphuzi ngaphezu kwesiphuzo esisodwa ngosuku futhi abesilisa abaphuzi ngaphezu kweziphuzo ezimbili ngosuku.
Umlayezo Wokuya Nawe Ekhaya
- Nciphisa ukudla okunamafutha amaningi agcwele. Susa ngokuphelele ukudla okunamafutha aguquliwe.
- Yidla izinhlanzi ezinamafutha, njenge-salmon ne-mackerel, izinsuku ezimbili noma ezintathu ngesonto, hhayi ezithosiwe ngokujulile.
- Sebenzisa uwoyela onempilo njengamafutha omnqumo ngokulinganisela. Nciphisa inani uma ukhathazekile ngesisindo sakho.
- Vivinya umzimba okungenani imizuzu engama-30 nsuku zonke. Xhumana nodokotela wakho ngaphambi kokuqala.
- Uma ukhuluphele kakhulu, ukwehlisa isisindo kungasiza kakhulu ekulawuleni i-cholesterol.
- Gwema ukubhema ngokuphelele futhi unciphise ukusetshenziswa kotshwala.
- Okubaluleke kakhulu, khuluma nodokotela wakho njalo ngamazinga akho e-cholesterol kanye nokwelashwa, bese ulandela iseluleko sakhe.
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