Mangaki amaqanda okufanele uwadle ngosuku?

Umuntu ophilile ojwayelekile angadla ngokuphephile iqanda elilodwa eliphelele ngosuku (amaqanda angu-7 ngesonto). Abadlali noma abavocavoca umzimba bangadla okungaphezu kwalokhu ngeseluleko sezokwelapha. Kodwa-ke, abantu abanesifo sikashukela esingalawuleki noma isifo senhliziyo esibi kufanele banciphise ukudla kwabo kube amaqanda angu-3-4 ngesonto.

Ingabe kufanele ngiqhubeke ngithatha amaphilisi e-cholesterol (ama-statin) ?

Uma amazinga akho e-cholesterol egazini ephezulu kakhulu noma usengozini yesifo senhliziyo, udokotela wakho angase akunike imithi ye-statin. Kuyingozi kakhulu ukuyeka ukuthatha amaphilisi ngaphandle kweseluleko sikadokotela, futhi kufanele uqhubeke nokuzivocavoca nokudla ngenkathi usebenzisa imithi.

Ingabe kukhona umehluko phakathi kokudla amaqanda athosiwe nokudla amaqanda abilisiwe ?

Yebo, nakanjani. Amaqanda abilisiwe noma abilisiwe anempilo kakhulu. Kodwa-ke, uma amaqanda ethosiwe, okuqukethwe kwamafutha nama-calorie kuyanda cishe ngo-50%. Ngakho-ke, ukudla amaqanda athosiwe kufanele kulinganiselwe.

Ingabe ukudla uwoyela kakhukhunathi kuyayikhulisa i-cholesterol?

Ngenxa yokuthi uwoyela kakhukhunathi unamafutha amaningi agcwele, ukusebenzisa uwoyela kakhukhunathi ngokweqile kungakhuphula izinga le-cholesterol embi ye-LDL egazini. Ngakho-ke, ukunciphisa ukusetshenziswa kwawoyela kakhukhunathi ekuphekeni ngangokunokwenzeka kuzuzisa impilo yenhliziyo.

Ingabe kubi ukudla iqanda eliphuzi?

UNkk Perera uyisivakashi esivamile emtholampilo wami. Ngisho noma eneminyaka engu-50 ubudala, uphilile futhi ujabule kakhulu. Kodwa-ke, ngolunye usuku muva nje, ufike emtholampilo enobuso obuphaphathekile kakhulu.

"Dokotela, nginika indodana yami iqanda elilodwa kuphela ngesonto. Ngiyesaba kakhulu ukuthi uma idla iqanda eliphuzi, i-cholesterol yayo izokwanda futhi izohlaselwa yisifo senhliziyo!" kusho yena.

Iqanda eliphuzi empeleni liyinganekwane enkulu emphakathini wanamuhla. Njengodokotela, kungumsebenzi wami ukuthola lezi zinganekwane bese ngikutshela ukuthi ziyiqiniso noma cha. Ngakho-ke namuhla, ake sixoxe ngokuthi ukudla iqanda eliphuzi kuyayikhulisa ngempela i-cholesterol noma cha.

⚡ Interactive Clinical Tool

🫀

Heart disease risk

Check the risk of developing a heart disease within the next 10 years with the Framingham Score

Open Interactive Calculator →

Iyini le cholesterol?

Abantu abaningi bayesaba uma bezwa igama elithi cholesterol. Kodwa i-cholesterol iyinto ebalulekile emizimbeni yethu. Imizimba yethu iyayidinga ukuze yakhe amaseli, ikhiqize i-vitamin D, yenze ama-hormone, futhi isize ekugayweni kokudla.

Iningi le-cholesterol elidingwa yimizimba yethu likhiqizwa ngokwemvelo yisibindi sethu.

Ukuze i-cholesterol ithuthwe egazini, kumele iboshwe kumaprotheni ukuze kwakheke ama-lipoprotein. Kunezinhlobo ezimbili eziyinhloko zalezi:

I-LDL (Low Density Lipoprotein): Lokhu kubizwa ngokuthi "i-cholesterol embi." Uma ikhula, iqoqana emithanjeni yegazi futhi ivimbele ukugeleza kwegazi.
I-HDL (High Density Lipoprotein): Lena "i-cholesterol enhle." Isusa i-LDL cholesterol embi emithanjeni yegazi bese iyiyisa esibindini ukuze ilahlwe.

Ingabe ukudla amaqanda aphuzi kuyayikhulisa i-cholesterol?

Izinga le-cholesterol egazini lethu alinqunywa ngokuqondile yi-cholesterol ekudleni esikudlayo. Ucwaningo lwezokwelapha luthole ukuthi ukudla izikhupha zamaqanda akukhulisi amazinga e-cholesterol egazini.

Kodwa okwenza amazinga e-cholesterol abe mabi kakhulu egazini lethu amafutha agcwele kanye namafutha e-trans ekudleni esikudlayo.

Ngabuza uNkk. Perera, "Ngisho noma ungayiniki indodana yakho amaqanda, ingabe uyayithengela ama-Short Eats ukuze iwadle ngesikhathi sekilasi?" Wamangala wathi, "Yebo, Dokotela, noma engayiniki amaqanda, uhlala eyithengela ama-cutlets nama-patties."

Yileyo inkinga! Sesaba ukudla ukudla okunempilo njengamaqanda, kodwa sidla ukudla okugcwele amafutha agcwele angenampilo njengokudla okuthosiwe kanye nemikhiqizo yokubhaka ngaphandle kokwesaba.

Izinga elifanele le-cholesterol emzimbeni

Nazi izindinganiso ezifanele zezinga le-cholesterol egazini lakho (iphrofayili ye-Lipid):

Uhlobo lwe-cholesterol	Izinga elifanele lokuba nalo (mg/dL)
I-Cholesterol Ephelele	Ngaphansi kuka-200
I-LDL (i-cholesterol embi)	Ngaphansi kwe-100
I-HDL (i-cholesterol enhle)	Abantu abaneminyaka engaphezu kuka-40 kwabesilisa / Abantu abaneminyaka engaphezu kuka-50 kwabesifazane
Ama-triglycerides	Ngaphansi kuka-150

Ama-triglycerides awuhlobo lwamafutha agcina amandla amaningi ekudleni esikudlayo. Amazinga aphezulu e-TG emzimbeni kanye namazinga aphezulu e-cholesterol embi ye-LDL kwandisa kakhulu ingozi yesifo senhliziyo.

Yazi ngaphambi kokuba uwele (izici eziyingozi)

Kunezimbangela eziningana eziyinhloko zokungalingani kwe-cholesterol:

Ukudla okungenampilo: Ukudla inyama ebomvu njalo, ibhotela, ushizi, ukudla okulula, kanye nokudla okuthosiwe kakhulu.
Ukungasebenzi: Ukungazivocavoci kunciphisa i-cholesterol enhle ye-HDL futhi kwandisa amazinga e-cholesterol embi ye-LDL.
Ukubhema: Ukubhema konakalisa izindonga zemithambo yegazi, okwenza kube lula ukuthi i-cholesterol ye-LDL iqongeleleke emithanjeni yegazi.
Izakhi zofuzo: Uma umndeni wakho une-cholesterol ephezulu (i-Familial Hypercholesterolemia), usengozini enkulu yokuthola isifo senhliziyo usemncane.

Ungayilawula kanjani i-cholesterol ngaphandle kokuthatha imithi?

Ungakwazi ukulawula i-cholesterol yakho kahle ngezinguquko ezimbalwa ezilula empilweni yakho yansuku zonke:

1. Ukudla okunempilo kwenhliziyo

Yidla ukudla okulinganiselayo nsuku zonke ngaphandle kokunciphisa amaqanda. Kunalokho, nciphisa ukusetshenziswa kwama-sauté, ibhotela, i-margarine, namafutha kakhukhunathi bese ufaka izithelo, imifino eluhlaza, inhlanzi (ikakhulukazi izinhlanzi ezinamafutha njenge-salmon ne-mackerel), kanye namantongomane ekudleni kwakho.

2. Vivinya umzimba njalo

Vivinya umzimba izinsuku ezingu-4-5 ngesonto imizuzu engama-30 ngosuku. Imisebenzi elula njengokuhamba ngokushesha, ukugibela ibhayisikili, noma ukubhukuda ingasiza ekukhuphuleni amazinga akho e-cholesterol e-HDL amahle.

3. Lawula isisindo sakho.

Ukugcina isisindo esinempilo ngobude bakho (i-BMI ephakathi kuka-18.5 no-24.9) kungasiza ukugcina amazinga kashukela egazini lakho elawulwa.

Okumele Ukwenze Nokungafanele Ukwenze

✔️ Izinto okufanele uzenze (Okufanele Uzenze)	❌ Okungafanele ukwenze
Yidla ukudla okulinganiselayo kwamaqanda aphelele anezikhupha zamaqanda.	Ungalahli iqanda eliphuzi ngenxa yokwesaba bese udla okumhlophe kuphela.
Nciphisa ukusetshenziswa kwamafutha lapho upheka.	Ungadli imikhiqizo yokubhaka, amakhekhe, ama-pastries, nama-patties kaningi.
Ngemva kweminyaka engu-40, yenza ukuhlolwa kwe-Lipid Profile okungenani kanye ngonyaka.	Ungayinaki i-cholesterol ngoba awunazo izimpawu.
Yidla imifino nezithelo ezintsha nsuku zonke.	Ungabhemi noma uphuze utshwala ngokweqile.

Imithombo yesayensi (Izinkomba)

Umyalezo obaluleke kakhulu okufanele uwuthathe uye ekhaya

Ucwaningo lwezokwelapha luqinisekisile ukuthi ukudla iqanda eliphuzi akukhulisi amazinga e-cholesterol egazini.
Isici esibaluleke kakhulu esithinta amazinga ethu e-cholesterol egazini amafutha agcwele futhi aguquliwe atholakala ekudleni okusheshayo, emikhiqizweni yokubhaka, kanye nokudla okunamafutha amaningi.
Ukudla amaqanda afinyelela kwangu-7 ngesonto namaqanda kuphephile ngokuphelele kumuntu onempilo, futhi kunikeza umzimba amaprotheni asezingeni eliphezulu kanye nezakhamzimba eziningi.