Ucabanga ukuthi i-cholesterol ephezulu yenzeka kuphela kubantu abangalawuli ukudla kwabo, abangavivinyi umzimba, futhi "abanempilo"? Eqinisweni, abantu abaningi ezweni lakithi bacabanga kanjalo. Kodwa uma ulalela le ndaba esikhuluma ngayo namuhla, uzoqonda ukuthi ngezinye izikhathi, kungakhathaliseki ukuthi sizama kangakanani, i-cholesterol inganda ngenxa yezizathu ezingaphezu kwamandla ethu. Lena indaba engase ibonakale imangaza kancane, kodwa singafunda okuningi kuyo.
Indlela yokuphila enempilo kanye nokuxilongwa okumangazayo
Le ndaba imayelana nendoda egama layo linguDan. UDan ungumuntu obejwayele indlela yokuphila enempilo kusukela esemncane. Bobabili unina noyise wakhe wokutholwa bangabantu abaphilile kakhulu. Ngesikhathi esesikoleni, abangani bakhe babemhleka usulu ngoba wayengathandi ukudla ukudla okuvela ezindaweni zokudlela ezisheshayo.
Kodwa naphezu kokuphila kahle kangaka, amazinga e-cholesterol kaDan ayehlala ephakeme kancane. Ayevame ukuba cishe ku-215 noma ku-220. Njengoba unina naye ayene-cholesterol ephezulu, wayecabanga ukuthi kungenzeka ukuthi ibangelwa ufuzo .
Ngolunye usuku, lapho udokotela ehlola amazinga e-cholesterol kaDan futhi ethi, "Lokhu kuphezulu, udinga ukushintsha lokho okudlayo," uDan wahleka. Ngoba ngaleso sikhathi, wayeziqeqesha umncintiswano wokwakha umzimba futhi wayedle inkukhu ne-broccoli kuphela. Ngakho wayazi ngokuqinisekile ukuthi inkinga yakhe ye-cholesterol yayingabangelwa ukudla.
Ngisho noma udokotela emtshele ukuthi aqale ukuthatha imithi yokwehlisa i-cholesterol, uDan wayengeyena umthandi omkhulu wokuthatha imithi. Wayengafuni ngisho nokuthatha imithi yobuhlungu ngenxa yekhanda elibuhlungu. Kodwa lokhu kuxilongwa kwamenza waqaphela ukubaluleka kokudla okunempilo nokuhlala ematasa.
Into ebalulekile ukuthi ngezinye izikhathi imbangela yezinkinga zethu zempilo akuyona into esiyicabangayo. Yingakho iseluleko sezokwelapha kanye nokuhlolwa kubalulekile.
Iyini ngempela i-cholesterol?
Ngaphambi kokuba siqhubekele endabeni kaDan, ake sithathe isikhashana siqonde i-cholesterol ngamagama alula. I-cholesterol iyinto efana ne-wax, enamafutha etholakala emizimbeni yethu. Ibalulekile emisebenzini eminingi ebalulekile, njengokwakha izindonga zamaseli ethu, ukukhiqiza ama-hormone, nokwenza i-vitamin D.
Kodwa inkinga ukuthi lokhu kukhulu kakhulu. Sivame ukuzwa ngezinhlobo ezimbili eziyinhloko ze-cholesterol.
| Uhlobo lwe-cholesterol | Kalula nje... | Okufanele ngikwenze |
|---|---|---|
| I-LDL (I-Lipoprotein Ephansi) | I-cholesterol "embi" | Uma lokhu kwanda, kugcwala odongeni lwemithambo yegazi, kuyivimbe futhi kubangele izifo ezifana nokuhlaselwa yinhliziyo kanye nohlangothi. |
| I-HDL (i-High-Density Lipoprotein) | I-cholesterol "enhle" | Lokhu kwenziwa ngokuthatha i-cholesterol engafuneki emzimbeni uyiyise esibindini bese uyisusa. Lokhu kusho ukuthi uma iningi, kuba ngcono. |
Izinga le-cholesterol likaDan liyi-220. Odokotela ngokuvamile batusa ukugcina lokhu kungaphansi kuka-200 mg/dL.
Ukuzama i-"Keto Diet" kanye nokushaqeka okwakulethayo!
UDan ungumuntu oqala ukudinwa kancane ngokwenza into efanayo. Ngakho indlela yakhe yokudla iyafana. Ngolunye usuku wanquma ukuzama into entsha. Leyo kwakuyi-"Keto Diet" ethandwa ngabantu abaningi. Kulokhu kudla, kufanele wehlise ama-carbohydrate (isitashi) bese udla ukudla okunamafutha amaningi.
Umkakhe unodokotela bomndeni abaningana. Babekhathazekile kancane ngokuthi uDan uzojwayela ukudla okunamafutha amaningi kangaka. Ngemva kwesikhathi esithile beqala ukudla, batshela uDan ukuthi ayohlolwa i-cholesterol yakhe.
Lapho kufika umbiko wokuhlolwa, uDan nodokotela bashaqeka bobabili. Izinga le-cholesterol likaDan lase likhuphuke lafika ku-480 ! Udokotela uthe kwakufana nokudla iphakethe lebhekoni nsuku zonke. Base behlole okuningi ukuthola imbangela.
Kungani lokhu kwenzeke? Kuyini "i-hyper-absorber"?
Ngemva kokuhlolwa okuningi, udokotela wafinyelela esiphethweni. Wathi uDan "ungumuntu othanda kakhulu ukumunca."
Manje ungase uzibuze ukuthi liyini leli gama elisha. Kalula nje, yileli:
- Umuntu ojwayelekile: Iphesenti elincane kakhulu le-cholesterol esiyidla ekudleni elimuncwa ngumzimba.
- I-Hyper-absorber: Lolu hlobo lomzimba womuntu lumunca inani elikhulu kakhulu le-cholesterol ekudleni.
Lokho kusho ukuthi, uma uDan edla amagremu angu-40 amafutha agcwele ngosuku, umzimba wakhe uzomunca iningi lalawo magremu angu-40. Lokhu kunqunywa ngokwezakhi zofuzo. Lokhu akwenzeki kuwo wonke umuntu odla ukudla kwe-keto. Kodwa kumuntu onjengoDan, kuyingozi kakhulu.
Ngemva kokuqaphela lokhu, uDan wabuyela emikhubeni yakhe yokudla okunempilo yakudala. Ngokumangalisayo, ezinsukwini ezimbalwa, izinga lakhe le-cholesterol lehla laya cishe ku-220.
Impilo yami yansuku zonke injani manje?
UDan manje useqaphela kakhulu ukudla kwakhe. Udla amagremu angu-30 ama-carbohydrate, amagremu angu-30 amaprotheni, kanye namagremu angaphansi kuka-10 amafutha ngosuku.
- Ukudla kwasekuseni: Ama-oats anama-blueberry namantongomane afana nama-walnuts.
- Ukudla Okuyinhloko: Ubhatata, i-quinoa, inkukhu, nenhlanzi yizona ezivame ukudliwa.
- Izikhathi ezikhethekile: Ngidla iqatha lenyama yenkomo (i-steak) cishe kanye noma kabili ngenyanga.
Ukuze alondoloze imetabolism yomzimba, udla ukudla okuncane njalo emahoreni ama-4 .
Ukuzivocavoca umzimba nakho kuyingxenye ebalulekile yempilo yakhe.
- Ngivuka cishe ngo-5 ekuseni njalo ekuseni bese ngigibela ibhayisikili lami imizuzu engama-20.
- Ngiziqeqesha okungenani izinsuku ezi-5 ngesonto, ekupheleni kosuku.
UDan nomkakhe bobabili baphila impilo ematasa kakhulu. Bajabulela izinto ezifana nokuhamba ngezinyawo kanye nokugibela ibhodi lokugwedla.
Isifundo kanye nombono
UDan wayesaba kakhulu lapho izinga lakhe le-cholesterol lifinyelela ku-480. Lelo inani eliphakeme kakhulu futhi eliyingozi. Uyazi ukuthi ngenxa yesimo sakhe sofuzo, ngeke akwazi ukubuyisela izinga lakhe le-cholesterol esimeni esijwayelekile ngokuphelele. Kodwa wenza konke angakwenza ukuze alilawule, angalivumeli lidlule ku-220.
"Sengineminyaka engu-30 manje. Manje sengiyazi ukuthi ukudla kahle nokuzivocavoca kubaluleke kangakanani empilweni yami. Ngifuna ukuba nempilo, ukusebenza, nokuphila impilo ende."
Umyalezo obaluleke kakhulu esingawuthola kule ndaba ukuthi kufanele sihlale siqaphela impilo yethu. Uma unenkinga nge-cholesterol, ungaqageli nje, kodwa qiniseka ukuthi ubona udokotela wakho bese uthola iseluleko. Uzokunikeza ukudla okufanele, ukuzivocavoca, kanye nemithi.
Umlayezo Wokuya Nawe Ekhaya
- I-cholesterol ephezulu ayisona isifo esithinta abantu abanezindlela zokuphila ezingaphilile kuphela. Ingavela nakubantu abanempilo ngenxa yezici zofuzo .
- Kubalulekile ukuhlola amazinga akho e-cholesterol njalo, ikakhulukazi uma othile emndenini wakho ene-cholesterol ephezulu noma isifo senhliziyo.
- Ngaphambi kokuzama ukudla okusha okubona ku-inthanethi noma kubangani, xhumana nodokotela ukuze ubone ukuthi kulungele yini umzimba wakho. Okusebenza kuwo wonke umuntu kungase kungasebenzi kuwe.
- Izimo ezikhethekile ezifana nokuthi "i-hyper-absorber" njengendaba kaDan zingatholakala kuphela ngokuhlolwa kwezokwelapha.
- Naphezu kwethonya lezakhi zofuzo, amazinga e-cholesterol angalawulwa kahle ngokudla okunempilo kanye nokuzivocavoca njalo .
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