Ake sifunde nge-cholesterol ngendlela elula? Ngothando lwenhliziyo yakho!

Kukangaki uzwa igama elithi " cholesterol "? Mhlawumbe uke wezwa othile ekhaya ekhuluma ngalo, noma mhlawumbe udokotela ukutshelile noma othile omaziyo ngalo. Iyini ngempela i-cholesterol? Ingabe ilungile noma imbi kithi? Ake sixoxe ngakho konke lokhu ngendlela elula namuhla, ngendlela ongayiqonda. Njengokukhuluma nomngane.

Iyini i-cholesterol? Ivelaphi?

Kalula nje, i-cholesterol uhlobo lwamafutha egazini lakho. Cabanga ngayo njengowoyela. Ibalulekile emizimbeni yethu.

Manje cishe ucabanga ukuthi, "O... pho le cholesterol ivelaphi?" Imizimba yethu ithola i-cholesterol ngezindlela ezimbili eziyinhloko:

1. Kwenziwe yimizimba yethu: Isibindi sakho senza lo msebenzi. Senza inani le-cholesterol elidingwa ngumzimba wakho nsuku zonke. Akumangalisi yini?

2. Ukudla esikudlayo: Yebo, okunye kokudla esikudlayo kuqukethe ne-cholesterol. Isibonelo:

• Inyama ( inyama yenkomo , ingulube , inkukhu)
• Inhlanzi
• Amaqanda (ikakhulukazi izikhupha)
• Ibhotela
• Ushizi
• Ubisi nemikhiqizo yobisi (njenge -yogurt , ubisi olunamafutha aphansi)

Kodwa khumbula nalokhu, izithelo , imifino, kanye nokusanhlamvu okufana ne-oats akuqukethe i-cholesterol nhlobo. Yingakho kuthiwa zilungele umzimba.

Sidinga i-cholesterol, hhayi eningi!

Manje cishe ucabanga ukuthi, "Ngakho-ke i-cholesterol iyinto enhle?" Yebo, lokho kuyiqiniso. Kodwa, njenganoma yini, i-cholesterol eningi kakhulu ingabangela izinkinga. Njengoba nje umuthi ungaba yingozi uma uphuzwa ngokweqile.

Kungani umzimba udinga i-cholesterol?

I-cholesterol empeleni iyinto ebalulekile etholakala kuwo wonke amaseli emzimbeni wethu. Yenza imisebenzi eminingi ebalulekile emzimbeni wethu. Cabanga nje:

• I-cholesterol isiza ubuchopho bakho ukuthi busebenze kahle .
• Kusiza ukugcina isikhumba sakho siphilile .
• I-cholesterol iyadingeka futhi ekusebenzeni kwezinye izitho zomzimba wethu.
• Futhi, i-cholesterol iyadingeka ukuze kukhiqizwe ama-hormone athile nezinto ezifana ne-vitamin D, esiza ekugayeni ukudla.

Ngakho-ke, uyaqonda? I-cholesterol ifana nomngane emizimbeni yethu. Kodwa inkinga iwukuthi lapho lobo bungane budlula imingcele.

Kwenzekani uma i-cholesterol ikhuphuka?

Yilapho-ke okudingeka siqaphele khona kancane. Uma i-cholesterol eningi kakhulu iqongelela egazini, kungaba ngokudla esikudlayo noma ngobuningi bomzimba wethu obutholayo, kufana nokuminyana kwezimoto emgwaqweni.

Le cholesterol eningi iqala ukwakheka ngaphakathi kwemithambo yegazi yakho. Cabanga ngayo njengokugqwala okwakheka ngaphakathi kwepayipi lamanzi. Ngokuhamba kwesikhathi, lokhu kwakheka kuyanda:

• Imithambo yegazi iyaqina futhi iqine.
• Isikhala ngaphakathi kwemithambo yegazi siyancipha.
• Ngezinye izikhathi imithambo yegazi ingavaleka ngokuphelele.

Uma imithambo yegazi ivalekile iminyaka eminingi, kungaholela ezimweni eziyingozi kakhulu. Lokhu kuyimbangela enkulu yokuhlaselwa yinhliziyo kanye nohlangothi kubantu abadala. Lokhu kusho ukuthi ukugeleza kwegazi enhliziyweni nasebuchosheni kuyancishiswa noma kuyeke.

Okudabukisayo ukuthi lokhu kwakheka kwe-cholesterol egazini ngezinye izikhathi kungaqala usemncane, okusho ukuthi useyingane. Yingakho imikhuba yokudla okunempilo ibalulekile kusukela usemncane.

Ungazi kanjani izinga le-cholesterol egazini?

Kulula ukuthola ukuthi lingakanani izinga le-cholesterol egazini lakho. Udokotela angathatha isampula encane yegazi lakho bese elihlola elabhorethri. Lokhu kubizwa ngokuthi ukuhlolwa "kwephrofayili ye-lipid". Kungakutshela hhayi kuphela i-cholesterol yakho, kodwa nezinye izinhlobo zamafutha egazini lakho.

Yiziphi izinhlobo ze-cholesterol?

Manje ake sijule kancane. I-cholesterol ayihambi yodwa egazini. Ayihlangani njengamanzi namafutha. Ngakho-ke, i-cholesterol ihlangana namaprotheni ukuze ihambe egazini. Lapho lawa ma-cholesterol namaprotheni ehlangana, siwabiza ngokuthi 'ama-lipoprotein.' Cabanga nge-cholesterol njengomgibeli, kanti amaprotheni afana nemoto eyithwalayo.

Sikhuluma kakhulu ngezinhlobo ezimbili 'zama-lipoprotein.' Lezi yi-"cholesterol enhle" kanye ne-"cholesterol embi" ovame ukuzwa ngayo.

1. I-LDL (i-lipoprotein ephansi) - i-cholesterol "embi"

Lokhu kubizwa ngokuthi i-cholesterol ethi LDL (Low-Density Lipoprotein) . Kalula nje, lolu uhlobo lwe-cholesterol "olubi". Uyazi ukuthi kungani? I-LDL ithwala i-cholesterol isuka esibindini iye emithanjeni yegazi. Le LDL iyasiza ukuyithwala nokuyibeka ezindongeni zemithambo yegazi. Lokhu kusho ukuthi isizathu esikhulu sokuvaleka kwemithambo yegazi ukwanda kwamazinga e-LDL.

2. I-HDL (i-lipoprotein ephezulu kakhulu) - i-cholesterol "enhle"

Lokhu kubizwa ngokuthi i-cholesterol ethi HDL (High-Density Lipoprotein) . Lolu uhlobo lwe-cholesterol "enhle".I-HDL yenza umsebenzi obaluleke kakhulu. Iqoqa i-cholesterol engafuneki emithanjeni yegazi bese iyibuyisela esibindini. Esibindini, le cholesterol iyaqhekeka futhi isuswe emzimbeni. Kufana nokushanela nokuhlanza umgwaqo.

Lena indlela elula yokukhumbula!

Ingabe udidekile nge-LDL ne-HDL? Nansi indlela elula:

• I-LDL: Njengoba iqala ngohlamvu 'L', cabanga ngayo ngokuthi " Leda - ukugula". Ngoba uma i-LDL ikhuphuka, iletha ukugula emzimbeni. Noma ungayikhumbula futhi ngokuthi "Lousy" (kubi) njengoba besho ngesiNgisi.
• I-HDL: Njengoba iqala ngohlamvu 'H', cabanga ngayo ngokuthi " Hithakara - inenzuzo/inempilo". Ngoba i-HDL inenzuzo emzimbeni, inhle. NgesiNgisi, ungayikhumbula futhi ngokuthi "Inempilo".

Uyaqonda? Ngakho amazinga ethu e-LDL kudingeka ehle futhi amazinga ethu e-HDL adinga ukwanda.

Ungayilawula kanjani i-cholesterol ngaphandle kokuyikhulisa?

Kulungile, manje sesiyazi ukuthi iyini i-cholesterol, ukuthi iyini, nokuthi kwenzekani uma ikhuphuka. Ngakho-ke into ebaluleke kakhulu ukuthi ungayilawula kanjani kahle le nqanaba le-cholesterol. Ungakhathazeki, lokhu akuyona into enkulu. Singakunqoba lokhu ngokwenza izinguquko ezimbalwa ezincane endleleni yethu yokuphila.

Nazi ezinye izinto ongazenza:

1. Yidla ukudla okunempilo:

• Engeza izithelo, imifino, kanye nemifino eningi ekudleni kwakho. Lokhu kuphezulu ku-fiber futhi kuphansi ku-cholesterol.
• Yidla ukudla okwenziwe ngokusanhlamvu okuphelele . Izibonelo: irayisi elinsundu, i-buckwheat, i-oats.
• Nciphisa ukudla okunamafutha nokuthosiwe ngangokunokwenzeka. Ikakhulukazi nciphisa ukusetshenziswa kwamafutha aqukethe amafutha agcwele, njengamafutha esundu namafutha kakhukhunathi.
• Nciphisa iziphuzo ezinoshukela kanye nokudla (iziphuzo ezinoshukela, amakhekhe, amabhisikidi, ama-toffee, njll.) ngoba lokhu kungaholela ekukhuluphaleni okungadingekile futhi kuthinte i-cholesterol.
• Nciphisa ukudla kwakho inyama ebomvu (inyama yenkomo, ingulube, inyama yembuzi) bese ufaka inhlanzi (ikakhulukazi izinhlanzi ezicebile ngama-omega-3 njenge-salmon, i-mackerel, ne-herring) kanye nenkukhu (engenasikhumba) ekudleni kwakho.

2. Vivinya umzimba njalo:

• Zenze umkhuba wokuzivocavoca okungenani imizuzu engama-30-60 ngosuku . Akudingeki ukuthi ukwenze konke lokhu ngesikhathi esisodwa. Ungakuhlukanisa kube imizuzu eyi-15 ekuseni kanye nemizuzu eyi-15 kusihlwa.
• Yenza noma yini oyithandayo, njengokuhamba ngokushesha, ukugijima, ukubhukuda, ukugibela ibhayisikili, ukudansa.
• Ukuzivocavoca kusiza ukukhulisa amazinga akho e-cholesterol "enhle" ye-HDL, futhi kusiza nokunciphisa i-cholesterol "embi" ye-LDL kanye ne-triglycerides (olunye uhlobo lwamafutha egazini).

3. Gcina isisindo esinempilo:

• Hlola ukuthi unesisindo esinempilo yini ngobude bakho. Uma ukhuluphele, zama ukunciphisa isisindo. Ngisho nokwehlisa amakhilogremu ambalwa kungaba nomthelela omkhulu emazingeni akho e-cholesterol.

4.Gwema ukubhema:

• Uma ubhema, yenza konke okusemandleni akho ukuyeka. Ukubhema kwehlisa i-cholesterol ye-HDL ("enhle") futhi kulimaza nemithambo yegazi.

5. Nciphisa ukusetshenziswa kotshwala:

• Ukuphuza utshwala ngokweqile kungathinta kabi amazinga e-cholesterol.

Khumbula, lezi zinguquko ngeke zenzeke ngobusuku obubodwa. Zama ukuzishintsha kancane kancane, umkhuba owodwa ngesikhathi. Uma udinga usizo, cela iseluleko kudokotela noma kuchwepheshe wezokudla.

Okokugcina, khumbula lokhu (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke sikhulume kakhulu nge-cholesterol namuhla, akunjalo? Ngithemba ukuthi ukuzwisisile konke lokhu kalula. Okokugcina, nginalokhu engizokutshela khona:

• I-cholesterol ibalulekile emizimbeni yethu, kodwa kubalulekile ukuyigcina isezingeni elifanele.
• Kufanele sizame ukunciphisa i-cholesterol "embi" ye-LDL futhi sandise i-cholesterol "enhle" ye-HDL .
• Ukudla okunempilo, ukuvivinya umzimba njalo, kanye nendlela yokuphila enempilo yizindlela ezinhle kakhulu zokulawula i-cholesterol.
• Uma unenkinga nge-cholesterol yakho, ungesabi ukukhuluma nodokotela. Kubaluleke kakhulu futhi ukuhlolwa kwegazi njalo.

Khumbula, impilo yakho isezandleni zakho. Phatha inhliziyo yakho ngothando! Leso yiseluleko esibaluleke kakhulu engingakunika sona.

I- Cholesterol, I-Cholesterol, Isifo senhliziyo, i-LDL, i-HDL, Ukudla okunempilo, Ukuzivocavoca