Sonke siyazi ukuthi i-cholesterol ephezulu imbi enhliziyweni yakho futhi ingaholela ekuhlaselweni yinhliziyo. Lokho kuyiqiniso. Kodwa bewazi ukuthi le cholesterol ingalimaza nezinso zakho buthule? Yebo, yize abantu abaningi bengacabangi kanjalo, kukhona ukuxhumana okukhulu, okuqondile phakathi kwamazinga aphezulu e-cholesterol nesifo sezinso. Ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.
Iyini isixhumanisi sangempela phakathi kwe-cholesterol nezinso?
Kalula nje, i-cholesterol iyinto efana ne-wax edingekayo ukwakha amaseli emizimbeni yethu. Imizimba yethu iyayikhiqiza, futhi siyithola nakwezinye zokudla esikudlayo. Inkinga iwukuthi uma leli zinga le-cholesterol liphezulu kakhulu.
Le cholesterol eningi iqala ukuqongelela emithanjeni yethu yegazi. Uma lokhu kwenzeka, imithambo yegazi iyavaleka bese kuvela izifo ezinkulu njengokuhlaselwa yinhliziyo kanye nohlangothi. Ngakho-ke kwenzeka into efanayo nasezinso. Izinso zifana nezihlungi ezimbili ezincane ezihlunga imfucuza emzimbeni wethu. Lapho i-cholesterol iqongelela emithanjeni yegazi ethambile enikeza igazi ezinso, inani legazi elifinyelela ezinso liyancipha. Ngemuva kwalokho azikwazi ukusebenza kahle.
Lokho okushiwo ucwaningo
Izifundo eziningana ezinkulu zezokwelapha zithole lokhu kuhlobana. Kokunye ukuhlola, amasampula egazi avela kumadoda ayizinkulungwane eziningana aphilile aqoqwa esikhathini seminyaka eyi-10, futhi kwahlolwa ukusebenza kwezinso zawo kanye namazinga e-cholesterol.
Lokho abakubona ngokucacile ukuthi egazini labantu abanenkinga yokusebenza kwezinso:
- Ukuba namazinga aphezulu e-LDL (Low-Density Lipoprotein), uhlobo "olubi" lwe-cholesterol .
- Ukuba namazinga aphansi e-HDL (High-Density Lipoprotein), uhlobo "oluhle" lwe-cholesterol .
I-cholesterol ye-HDL "inhle" ngoba isiza ukususa i-cholesterol engafuneki ekwakhekeni emithanjeni yakho yegazi. Lokhu kusho ukuthi amazinga aphansi e-HDL andisa ingozi yokunqwabelana kwe-cholesterol emithanjeni yakho yegazi.
Olunye ucwaningo luthole ukuthi hhayi i-cholesterol kuphela, kodwa futhi namazinga aphezulu olunye uhlobo lwamafutha egazini , ama-triglyceride, nawo andisa ingozi yesifo sezinso.
Ngamafuphi, uma amazinga egazi lakho e-LDL ("cholesterol embi") kanye ne-triglycerides ephakanyisiwe kanti amazinga akho e-HDL ("cholesterol enhle") ephansi, ingozi yakho yokuthola isifo sezinso esingamahlalakhona ngokuhamba kwesikhathi izocishe iphindwe kabili.
Lokhu kuhamba ngazo zombili izindlela. I-cholesterol ingabangela isifo sezinso, kanti isifo sezinso singanciphisa nekhono lomzimba lokulawula i-cholesterol namafutha. Yingakho lezi zimo ezimbili zivame ukwenzeka ndawonye.
Ungayiphatha kanjani i-cholesterol nesifo sezinso?
Izindaba ezinhle ukuthi kunezinto eziningi esingazenza ukulawula lezi zimo. Kunezindlela ezimbili eziyinhloko: ukwelashwa kwezokwelapha kanye nokushintsha indlela yokuphila.
Ukwelashwa Kwezokwelapha
Imithi yokwehlisa i-cholesterol, ikakhulukazi ama-statin, iyasiza kakhulu ekunciphiseni ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi. Ngakho-ke, kulungile yini ukuthatha le mithi uma unesifo sezinso?
- Isifo sezinso esisesigabeni sokuqala: Uma unesifo sezinso esisesigabeni sokuqala, udokotela wakho uvame ukukunikeza umuthi we-statin ukuze wehlise i-cholesterol yakho. Ucwaningo lubonisa ukuthi lokhu kwelashwa kunganciphisa i-cholesterol yakho futhi kunciphise nengozi yesifo senhliziyo.
- Isifo sezinso esisesigabeni sokugcina: Kodwa-ke, uma isifo sakho sezinso sesiqhubekele phambili, uphathwa ngokuhlanza igazi, noma uke wafakelwa izinso, udokotela wakho uzonquma ukuthi uzokunika lo muthi noma cha.
Okubaluleke kakhulu: Uma unesifo sezinso, ungalokothi uthathe imithi yokwehlisa i-cholesterol ngaphandle kweseluleko sikadokotela. Khuluma nodokotela wakho njalo ukuze anqume ukuthi yikuphi ukwelashwa okukulungele.
Ukushintsha indlela yokuphila kanye nokudla
Okubaluleke kakhulu njengomuthi, mhlawumbe nakakhulu, ukunakekela indlela yakho yokuphila kanye nalokho okudlayo. Lezi zinguquko ezincane zingenza umehluko omkhulu.
| Okufanele ukwenze | Okungafanele ukwenze |
|---|---|
| Yidla imifino emisha, amakhambi, nezithelo eziningi. | Nciphisa inyama ebomvu (inyama yenkomo, ingulube) kanye nenyama ecutshunguliwe njengesoseji nama-meatball. |
| Khetha inyama emhlophe njengenkukhu (isikhumba sisusiwe) kanye nenhlanzi. | Gwema ukudla okuthosiwe kakhulu kanye nokudla okusheshayo. |
| Engeza okusanhlamvu okuphelele - isibonelo, i-buckwheat, ibhali, i-oats, nelayisi elinsundu - ekudleni kwakho. | Nciphisa iziphuzo ezinoshukela, amakhekhe, amabhisikidi, i-toffee, njll. |
| Uma ukhetha ukudla kobisi (iyogathi, ubisi olunamafutha amancane), khetha izinhlobo ezinamafutha aphansi. | Nciphisa ukudla okunosawoti omningi (ama-curd, ama-pickle, amasoso) kanye nokudla okusemathinini. |
| Sebenzisa uwoyela onempilo njengamafutha emifino esikhundleni samafutha kakhukhunathi ekuphekeni. | Nciphisa ubisi olukhilimu oluphelele kanye nemikhiqizo yobisi enamafutha amaningi njengebhotela noshizi. |
Ngaphandle kokudla, kuneminye imikhuba ebalulekile okufanele uyengeze empilweni yakho.
- Ukuzivocavoca: Thola okungenani imizuzu engama-30 yokuzivocavoca ngosuku, njengokuhamba ngezinyawo noma ukugibela ibhayisikili. Lokhu kungasiza ekulawuleni i-cholesterol kanye nesisindo.
- Gwema ukubhema: Ukubhema kuyimbangela eqondile yokulimala kwemithambo yegazi kanye nezinso. Uma ubhema, funa usizo lokuyeka.
- Ukulawula isisindo: Njengoba isisindo somzimba sikhula, ingcindezi ye-cholesterol nezinso iyanda. Lawula isisindo sakho ngokudla okufanele kanye nokuzivocavoca.
Uma ucabanga ukuthi une-cholesterol ephezulu, noma usola ukuthi usengozini yesifo sezinso, sicela ukhulume nodokotela wakho ngakho. Lezi zinto zingatholakala ngokuhlolwa kwegazi okulula. Uma zitholakala ngokushesha, kuba lula ukuzilawula.
Umlayezo Wokuya Nawe Ekhaya
- Amazinga aphezulu e-cholesterol awagcini nje ngokulimaza inhliziyo yakho, kodwa futhi nezinso zakho.
- Amazinga aphezulu e-cholesterol "embi" (LDL) kanye nama-triglycerides kanye namazinga aphansi e-cholesterol "enhle" (HDL) kwandisa ingozi yesifo sezinso esingamahlalakhona.
- Ukudla okunempilo kanye nokuzivocavoca njalo kuyindlela engcono kakhulu yokulawula i-cholesterol kanye nesifo sezinso.
- Uma unesifo sezinso, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yimuphi umuthi noma ukwenza noma yiziphi izinguquko ezinkulu endleleni yokuphila.
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