Umsebenzi wasehhovisi, izinkinga zasekhaya, izinkinga zezimali… Njengoba unezinto eziyinkulungwane ezinjengalezi, ingabe nawe uzizwa unengcindezi enkulu, okungukuthi, ukucindezeleka? Empeleni, kuyinto evamile kithi sonke ukuzwa lolu hlobo lokucindezeleka kwengqondo ngesikhathi esithile empilweni yethu. Kodwa-ke, bewazi ukuthi uma lesi simo siqhubeka, okungukuthi, uma uhlala ucindezelekile, singathinta kabi amazinga akho e-cholesterol kanye nempilo yenhliziyo? Yebo, kuyiqiniso. Ngakho-ke ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.
Ukucindezeleka kuyithinta kanjani inhliziyo yethu?
Cabanga ukuthi kufanele ubhekane nenselele ethile. Ngaleso sikhathi, umzimba wakho uzilungiselela ngokwemvelo. Ngalesi sikhathi, kukhishwa ama-hormone amabili abizwa ngokuthi i-adrenaline ne -cortisol emzimbeni. Lawa ma-hormone enza inhliziyo yakho ishaye ngokushesha, alole ubuchopho bakho, futhi akulungiselele ukubhekana nenselele. Ngezinye izikhathi ukucindezeleka okuncane kuhle, ngoba kusinika isisusa sokunqoba izinselele.
Kodwa inkinga iwukuthi uma lokhu kwenzeka njalo futhi isikhathi eside. Lokhu sikubiza ngokuthi ukucindezeleka okungapheli . Khona-ke lawo ma-hormone, ikakhulukazi i-hormone i-cortisol, ahlala emazingeni aphezulu emzimbeni. Lokhu kubeka ukucindezeleka okuyingozi enhliziyweni yakho nakwezinye izingxenye zomzimba wakho.
Kalula nje, i-hormone i-cortisol, eyanda ngenxa yokucindezeleka kwesikhathi eside, ithinta ngqo izinga le-cholesterol egazini.
Lokhu kwenzeka kanje. Sine -cholesterol ye -LDL (Low-Density Lipoprotein) egazini lethu. Lokhu sikubiza ngokuthi “i-cholesterol embi” . Ngenxa yokucindezeleka isikhathi eside, leli zinga le-cholesterol ye-LDL liyakhula. Leli cholesterol le-LDL elikhuphukile kancane kancane liqala ukufakwa ezindongeni zemithambo yegazi yethu. Njengoba nje ukungcola nokugqwala kuqongelela ngaphakathi kwepayipi lamanzi. Ngokuhamba kwesikhathi, le mithambo yegazi iyavaleka futhi iqine,Kuvimbela izifo zenhliziyo .
Futhi, ukucindezeleka kubangela ukuvuvukala emzimbeni, okunganciphisa amazinga e -cholesterol e -HDL (High-Density Lipoprotein) . I-HDL iyi- cholesterol "enhle" . Umsebenzi wabo ukususa i-cholesterol ye-LDL embi emithanjeni yegazi bese uyihlanza. Ngakho-ke uma i-cholesterol enhle iphansi, i-cholesterol embi iyavunyelwa ukuthi ivale imithambo yegazi njengoba kufanele. Uyaqonda?
Ayini amazinga e-cholesterol anempilo?
Ithebula elilandelayo libonisa ukuthi amazinga e-cholesterol kufanele abe yini kumuntu omdala onempilo. Kodwa-ke, khumbula ukuthi la manani angahluka uma unesifo sikashukela, isifo senhliziyo, noma ezinye izimo zezokwelapha. Ngakho-ke kungcono ukukhuluma nodokotela wakho ngemigomo yakho ethile.
| Uhlobo lwe-cholesterol | Izinga eliphilile (mg/dL) |
|---|---|
| I-cholesterol ephelele | Ngaphansi kuka-200 mg/dL |
| I-cholesterol "embi" (i-LDL) | Ngaphansi kuka-100 mg/dL (ngaphansi kuka-70 mg/dL kulabo abanesifo senhliziyo/ushukela) |
| I-cholesterol "enhle" (i-HDL) | Ngaphezu kuka-40 mg/dL kwabesilisa, ngaphezu kuka-50 mg/dL kwabesifazane |
| Ama-triglycerides | Ngaphansi kuka-150 mg/dL |
Indlela ukucindezeleka okubangela ngayo imikhuba emibi
Kukhona olunye uhlangothi lobudlelwano phakathi kokucindezeleka ne-cholesterol. Yileyo ndlela esibhekana ngayo nokucindezeleka. Yini iningi lethu eliyenzayo uma sizizwa sikhathazekile noma sicindezelekile?
- Imikhuba emibi yokudla: Ukudla ukudla okuningi okunamafutha nokunambitheka okumnandi esitolo ukuze unciphise ukucindezeleka.
- Ukungazivocavoci: Ukuhlala phambi kwe-TV noma embhedeni, uzizwa unesithukuthezi, ungafuni ukwenza lutho.
- Ukubhema notshwala: Abanye abantu bayabhema futhi baphuze utshwala ukuze babhekane nosizi lwabo.
Zonke lezi mikhuba emibi ziholela ngqo emazingeni aphezulu e-cholesterol. Ngakho-ke ukusebenzisa le mikhuba ngenxa yokucindezeleka kuzokwenza inkinga ibe yimbi kakhulu.
Ucwaningo olwenziwe kubafundi baseyunivesithi luthole ukuthi ngezikhathi zokucindezeleka okukhulu, njengesikhathi sokuhlolwa, ngisho nakubantu abasebasha nabaphilile, amazinga e-cholesterol, ikakhulukazi i-LDL cholesterol, ayanda. Lokhu kungaba yisimo esivamile ezinganeni ezibhala izivivinyo ze-A/L ezweni lakithi.
Amathiphu ambalwa okulawula ukucindezeleka
Ukuzama ukubalekela ukucindezeleka ngokudla, ukubhema, noma ukuphuza utshwala kungase kunikeze impumuzo yesikhashana, kodwa kungabangela umonakalo omkhulu ekugcineni.
Into engcono kakhulu ongayenza ukwamukela indlela yokuphila enempilo engakusiza ukuphatha ukucindezeleka nokwehlisa amazinga akho e-cholesterol. Nazi ezinye izinto ongayenza ukuze usize:
- Khuluma nabangani: Khuluma nabangani, umndeni, noma othile emsebenzini okulethela injabulo. Hlanganani nizophuza itiye, noma okungenani nishayele ucingo.
- Yenza isevisi yezenhlalo: Yenza okuthile okusiza abanye. Kuzokwenza uzizwe ujabule kakhulu futhi ukhululekile.
- Bhala phansi imizwa yakho nemibuzo: Ukubhala phansi imizwa yakho nemibuzo yakho kudayari noma encwadini kungaba yindlela enhle yokukhulula ukucindezeleka kunokukugcina kungaphakathi.
- Lalela umculo: Uma uzizwa udangele, lalela ingoma ezolile. Uma uzizwa ujabule, lalela ingoma esheshayo nejabulisayo.
- Vivinya umzimba njalo:Uma uzivocavoca, umzimba wakho ukhipha amakhemikhali emvelo abizwa ngokuthi ama-endorphin . Lawa ama-painkiller emvelo kanye nemithi yokunciphisa ukucindezeleka. Ngisho nokuhamba imizuzu engama-30 nsuku zonke kungasiza.
- Zijwayeze imikhuba yokuzola: Zibandakanye ezindleleni ezizola ingqondo nomzimba, njengokuzindla ne -yoga .
Ingabe lokhu kuyinto engathi sína kakhulu kunokucindezeleka?
Ngezinye izikhathi ingcindezi oyizwayo ingaba nkulu kakhulu kunokucindezeleka okuvamile. Isibonelo, isimo esibizwa ngokuthi i-anxiety disorder . Ngokungafani nokucindezeleka okuvamile, ukukhathazeka kuwumuzwa ongapheli, ongalawuleki wokwesaba noma ukukhathazeka.
Uma unezimpawu ezilandelayo, kungase kube okungaphezu nje kokucindezeleka okuvamile.
- Uma uzizwa sengathi awukwazi ukulawula ingcindezi noma imizwa ecindezelayo oyizwayo.
- Uma lokhu kucindezeleka kuphazamisa umshado wakho, umsebenzi, noma imisebenzi yansuku zonke .
- Uma uzizwa ucindezelekile , noma usuphendukele otshwaleni noma ezidakamizweni ukuze unciphise ukucindezeleka.
- Uma unemicabango yokuzibulala .
Uma unezinye zalezi zimpawu ezinkulu, sicela ubone udokotela wakho ngokushesha. Angakuhlola, anqume ukuthi lokhu kuyisifo sokukhathazeka noma ukucindezeleka, bese ekuthumelela ukwelashwa okufanele uma kudingeka.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqondile phakathi kokucindezeleka okungapheli kanye namazinga aphezulu e-cholesterol egazini.
- Ukucindezeleka kungakhuphula i-cholesterol "embi" ye-LDL futhi kwehlise amazinga e-cholesterol "enhle" ye-HDL. Lokhu kwandisa ingozi yesifo senhliziyo.
- Imikhuba emibi esiyithathayo ukuze sibhekane nokucindezeleka (ukudla ngokweqile, ukubhema, ukungasebenzi kahle komzimba) yenza inkinga ye-cholesterol ibe yimbi kakhulu.
- Ukudla okunempilo, ukuzivocavoca njalo, kanye namasu okuzola kungasiza ekulawuleni ukucindezeleka kanye ne-cholesterol ngesikhathi esisodwa.
- Uma ukucindezeleka kwakho kunzima ukukulawula noma uma sekukubi kakhulu, qiniseka ukuthi ufuna iseluleko sezokwelapha.
Ukucindezeleka, i-cholesterol, ukucindezeleka, i-cholesterol, isifo senhliziyo, i-LDL, i-HDL, ama-triglycerides, impilo enhle, i-cholesterol embi, i-cholesterol enhle
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