Ingabe i-cholesterol ephezulu ingavinjelwa? (I-cholesterol ephezulu)

Abaningi bethu bayesaba kancane uma sizwa igama elithi cholesterol, akunjalo? Abanye abantu bacabanga ukuthi i-cholesterol iyinto eyingozi emzimbeni. Kodwa empeleni, umzimba wethu udinga le nto efana ne-wax ebizwa ngokuthi i-cholesterol ukuze wenze imisebenzi eminingi ebalulekile, njengokukhiqiza ama-hormone nokugaya amafutha ekudleni esikudlayo. Kodwa inkinga iqala lapho inani lale cholesterol lidlula inani elidingwa ngumzimba.

Kwenzekani ngempela uma i-cholesterol ikhuphuka?

Cabanga nje, sinochungechunge lwamapayipi athwala igazi emizimbeni yethu, esiwabiza ngokuthi imithambo yegazi. Manje, lapho le cholesterol isiphezulu kakhulu, leyo cholesterol eyengeziwe iqala ukwakheka ngaphakathi kwala mapayipi egazi, imithambo yegazi. Kufana nokugqwala okwakheka ngaphakathi kwepayipi lamanzi. Ngokuhamba kwesikhathi, lawa ma-deposit anciphisa indlela yegazi elihamba ngayo.

Uma imithambo yegazi incipha ngale ndlela, izitho zethu ezibalulekile njengenhliziyo nobuchopho azitholi inani elidingekayo legazi. Umphumela walokhu uyingozi enkulu yezimo eziyingozi njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi .

Kodwa izindaba ezinhle kakhulu ukuthi, akudingeki silinde kuze kukhuphuke amazinga e-cholesterol. Kunezinto eziningi esingazenza namuhla ukuze sizivimbele futhi sizilawule. Ake sibone ukuthi ziyini.

Masishintshe indlela yethu yokuphila futhi silawule i-cholesterol.

Indlela engcono kakhulu nelula yokulawula i-cholesterol ukuguqula indlela yethu yokuphila ibe yindlela enempilo.

1. Qaphela ukuthi udlani futhi uphuzani.

Ukudla esikudlayo kuthinta ngqo amazinga ethu e-cholesterol.

• Nciphisa amafutha agcwele: Ukudla okuthosiwe (okudla okufushane, ilayisi elithosiwe), inyama ebomvu (inyama yenkomo, ingulube), kanye nemikhiqizo yobisi enamafutha agcwele (ushizi onamafutha agcwele, ibhotela) kunamafutha agcwele ngangokunokwenzeka. Kungcono ukunciphisa lokhu ngangokunokwenzeka. Esikhundleni salokho, khetha inkukhu engenasikhumba, inhlanzi, kanye nemikhiqizo yobisi engenamafutha amaningi noma engenamafutha.
• Gwema amafutha e-trans: Lawa uhlobo lwamafutha oluyingozi kakhulu. Ngoba andisa izinga le-cholesterol embi (LDL) futhi anciphisa izinga le-cholesterol enhle (HDL) ezuzisa umzimba wethu. Yingakho evinjelwe emazweni amaningi. Kodwa asatholakala emikhiqizweni yokubhaka, amakhekhe, amabhisikidi kanye nokudla okupakishwe emaphaketheni. Ngakho-ke gwema ukudla okucutshunguliwe ngangokunokwenzeka.
• Faka izinto ezinhle ekudleni kwakho: Kunalokho, engeza izithelo ezintsha, imifino, okusanhlamvu okuphelele njengelayisi elinsundu, ilayisi elinsundu, ama-oats, amantongomane anjenge-cashews, amantongomane, namafutha anempilo anjenge-olive oil kanye ne-canola oil ekudleni kwakho. Futhi, ukunciphisa usawoti wakho kanye noshukela ekudleni kwakho kuwusizo olukhulu enhliziyweni yakho.

2. Gcina isisindo esinempilo

Ukukhuluphala kancane kungandisa amazinga akho e-cholesterol. Ngokumangalisayo, ukwehlisa amakhilogremu angu-2-3 kuphela kungenza umehluko omkhulu emazingeni akho e-cholesterol. Uma unenkinga yokuqala, qala ngokushintsha okuncane. Isibonelo, ukuphuza ingilazi yamanzi esikhundleni sesiphuzo sakho sansuku zonke esinoshukela, noma ukuhamba izinyathelo ezimbalwa ezengeziwe ngenkathi upaka imoto yakho esitolo kungasiza.

3. Nciphisa ukusetshenziswa kotshwala

Uma siphuza utshwala, isibindi sethu siyawuphula utshwala bese sibuguqula bube yi-cholesterol kanye nolunye uhlobo lwamafutha olubizwa ngokuthi ama-triglycerides. Lawa ma-triglycerides andisa nengozi yesifo senhliziyo. Yingakho kubalulekile ukunciphisa ukuphuza kwakho utshwala. Odokotela batusa ukuthi amadoda angaphansi kweminyaka engu-65 ubudala angaphuzi iziphuzo ezingaphezu kwezimbili ngosuku, nokuthi abesifazane babo bonke ubudala nabesilisa abangaphezu kweminyaka engu-65 bazincishisele isiphuzo esisodwa ngosuku.

4. Vivinya umzimba wakho.

Ukuzilolonga okungenani imizuzu eyi-150 (amahora angu-2 1/2) ngesonto kungasiza ekulawuleni amazinga akho e-cholesterol. Akudingeki ukuthi ukwenze lokhu ngaso sonke isikhathi. Imizuzu engama-30 kuphela ngosuku, izinsuku ezi-5 ngesonto, yanele. Lokhu kufaka phakathi noma yini kusukela ekusebenzeni engadini kuya ekuhambeni ngezinyawo kusihlwa kuya ekugibeleni ibhayisikili. Into ebalulekile ukuhambisa umzimba wakho ngaphandle kokuhlala unganyakazi.

5. Gwema ukubhema nokubhema i-vaping.

Uma sibhema, izindonga zemithambo yegazi yethu (imithambo yegazi) ziyalimala. Lezi zindawo ezonakele cishe zizovaleka yi-cholesterol. Kodwa ngokushesha nje lapho uyeka ukubhema, umzimba wakho uqala ukubona imiphumela emihle. Kungakapheli nemizuzu engama-20 yokuyeka, umfutho wegazi lakho kanye nokushaya kwenhliziyo kubuyela esimweni esijwayelekile. Kungakapheli nezinyanga ezi-3, ukugeleza kwegazi kuyathuthuka.

Ungazi kanjani ukuthi une-cholesterol ephezulu?

Lokhu kuyinto ebaluleke kakhulu. Azikho izimpawu ze-cholesterol ephezulu. Okuwukuphela kwendlela yokwazi ukuthi une-cholesterol ephezulu yini ukwenza ukuhlolwa kwegazi. Lokhu kuvame ukubizwa ngokuthi ukuhlolwa kwephrofayili ye-lipid.

Ngokuvamile kunconywa ukuthi wenze lokhu kuhlolwa okungenani njalo eminyakeni emi-5. Kodwa uma usengozini enkulu yesifo senhliziyo - isibonelo, uma othile emndenini wakho enesifo senhliziyo, ukhuluphele ngokweqile, noma unesifo sikashukela - kuwukuhlakanipha ukuhlolwa kusenesikhathi futhi kaningi. Khuluma nodokotela wakho mayelana nesimiso esingcono kakhulu kuwe.

Ezimweni eziningi, izinguquko zendlela yokuphila esixoxe ngazo zingasiza ekulawuleni amazinga akho e-cholesterol. Kodwa-ke, kwabanye abantu, le mizamo ingase inganele. Ezimweni ezinjalo, udokotela wakho angase akuncome ukuthi uqale ukuthatha imithi yokwehlisa i-cholesterol ngenkathi uqhubeka nale mikhuba yezempilo.