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.
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. |
❓ Eminye imibuzo ongase ube nayo (Imibuzo Ebuzwa Njalo)
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.
Imithombo yesayensi (Izinkomba)
- 📚 Amaqanda ne-Cholesterol: ingabe kukhona umkhawulo? - Umhlahlandlela Wenhlangano Yezinhlinzeko Zenhliziyo UK
- 📚 Amaqanda kanye Nengozi Yesifo Senhliziyo: Isibuyekezo Sobufakazi Bamuva - I-PubMed Central (PMC)
- 📚 Ukuhlangana kokusetshenziswa kwamaqanda, izimpawu ze-metabolic, kanye nengozi yezifo zenhliziyo nemithambo yegazi - PubMed Central (PMC)
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.
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