Ingabe udokotela wakho ukutshelile ukuthi amazinga akho e-cholesterol aphakeme kancane ekuhlolweni kwegazi kwakho kwakamuva, kodwa hhayi aphezulu kakhulu, nokuthi usesigabeni 'somngcele'? Kujwayelekile ukuzizwa wesaba futhi ukhathazekile kancane uma uzwa lokho. "O, ingabe ngine-cholesterol ephezulu manje?" ungase ucabange. Kodwa ungakhathazeki. Lokhu kufana nesibani esixwayisayo esiphenduka siphuzi esibanini somgwaqo. Ngaphambi kokuba sibe bomvu, okusho ukuthi amazinga akho e-cholesterol "aphezulu," unethuba elihle kakhulu lokushintsha indlela yakho yokuphila futhi ubuyele ezingeni elinempilo.
Kalula nje, uma izinga lakho le -cholesterol liphakathi kwama-milligram angu-200 no-239 nge-deciliter (mg/dL), yilokho esikubiza ngokuthi i-cholesterol 'engenamkhawulo'. Kodwa udokotela akenzi isinqumo ngokusekelwe kulelo nani kuphela. Uzocabangela izici eziningi, okuhlanganisa i-cholesterol yakho "embi" ( LDL ), i-cholesterol yakho "enhle" (HDL), ukuthi unezinye izimo ezifana nesifo sikashukela , umfutho wegazi ophakeme , nokuthi uyabhema yini, ukuze anqume ukuthi udinga ukwelashwa noma ukuthi izinguquko endleleni yokuphila zizokwanela yini.
Kungani sidinga ukucabanga kangaka nge-cholesterol?
I-cholesterol iyinto efana ne-wax, enamafutha edingwa yimizimba yethu. Isibindi sethu sikhiqiza inani esilidingayo. Kodwa sithola ne-cholesterol ezintweni ezifana nemikhiqizo yezilwane . Izinkinga ziqala lapho le cholesterol inqwabelana emzimbeni.
Cabanga ngakho njengodaka oluqongelela ngaphakathi kwepayipi lamanzi, i-cholesterol eningi iqala ukwakheka ezindongeni zemithambo yegazi yethu. Ngokwezokwelapha, lokhu sikubiza ngokuthi ' i-atherosclerosis '. Lena yindlela i-cholesterol eqongelela ngayo futhi inciphise imithambo yegazi. Bese inhliziyo ingatholi igazi eliyidingayo.
Okudabukisayo ukuthi, asiboni zimpawu ze-cholesterol ephezulu. Kufana nesitha esithule. Yingakho kunconywa ukuthi amazinga akho e-cholesterol ahlolwe okungenani kanye njalo eminyakeni emi-5.
Abanye abantu bangase babe nobuhlungu esifubeni (i-angina). Kodwa ngaleso sikhathi, imithambo yegazi isuke imincane kakhulu. Uma umthambo wegazi uvalekile ngokuphelele, ingozi yokuhlaselwa yinhliziyo iphakeme kakhulu. Ngakho-ke, kuwukuhlakanipha ukwazi izinga lakho ngokuhlolwa kwegazi ngaphambi kokulinda lokho.
Ake siqonde amanani embikweni we-cholesterol.
Uma wenza ukuhlolwa kwe-cholesterol (Lipid Profile), kunezinhlobo eziningana. Ukubheka nje inani le-cholesterol iyonke akwanele. Amanye amanani yiwona abaluleke ngempela. Ake sibone ukuthi ayini.
| Uhlobo lwe-cholesterol | Kwenzekani kuyo? |
|---|---|
| I-LDL (I-Lipoprotein Ephansi) | Lena "i-cholesterol embi." Yilena eqoqana emithanjeni yegazi futhi yandisa ingozi yesifo senhliziyo. Kungcono ukugcina leli zinga liphansi ngangokunokwenzeka. |
| I-HDL (i-High-Density Lipoprotein) | Lena "i-cholesterol enhle." Ekwenzayo ukucosha i-cholesterol embi emithanjeni yegazi bese iyiyisa esibindini. Isibindi sibe sesiyisusa emzimbeni. Ngakho-ke uma leli nani liphezulu, kuba ngcono. |
| Ama-triglycerides | Lolu olunye uhlobo lwamafutha atholakala egazini. Agcinwa njengamaseli amafutha emzimbeni. Ukwanda kwaleli nani kwandisa nengozi yesifo senhliziyo. |
Ingabe amanani embikweni wakho anje?
Manje ake sibone ukuthi yiliphi izinga lengozi elimele izindinganiso ngazinye. Kufanele nakanjani ukhulume nodokotela wakho ngengozi yakho ngokusekelwe kulezi zindinganiso.
Abesifazane: Kufanele kube ngaphezu kuka-50 mg/dL.
(Ukuba ngaphansi kwalezi zindinganiso kuyingozi)
| Ukuhlolwa | Izinga eliphilile | Umngcele | Ingozi ephezulu |
|---|---|---|---|
| I-cholesterol ephelele | Ngaphansi kuka-200 mg/dL | 200 – 239 mg/dL | Ngaphezu kuka-240 mg/dL |
| I-cholesterol ye-LDL (embi) | Ngaphansi kuka-100 mg/dL | 130 – 159 mg/dL | Ngaphezu kuka-160 mg/dL (ngaphezu kuka-190 kuphezulu kakhulu) |
| I-cholesterol ye-HDL (enhle) | |||
| Ama-triglycerides | Ngaphansi kuka-150 mg/dL | 150 – 199 mg/dL | Ngaphezu kuka-200 mg/dL (ngaphezu kuka-500 kuphezulu kakhulu) |
Ake siqale ukushintsha ekhishini!
Indawo engcono kakhulu yokwehlisa i-cholesterol yakho embi (LDL) nokwandisa i-cholesterol yakho enhle (HDL) kusekhishini. Ukushintsha indlela odla ngayo kungenza umehluko omkhulu.
- Nciphisa inyama ebomvu: Nciphisa inyama enamafutha agcwele kanye ne-cholesterol ephezulu, njengenyama yenkomo kanye nengulube. Khetha inyama eqoshiwe engenamafutha amaningi esikhundleni salokho. Gwema inyama ecutshunguliwe, njengesoseji kanye nebhekoni.
- Susa isikhumba enkukhu: Isikhumba siqukethe iningi lamafutha enkukhu, ngakho-ke susa isikhumba ngaphambi kokupheka.
- Yidla izinhlanzi eziningi: Faka izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-mackerel, kanye ne-sardine ekudleni kwakho okungenani kabili ngesonto. Ama-omega-3 fatty acids akulezi zinhlobo zokudla alungele kakhulu inhliziyo.
- Nciphisa amafutha agcwele: Nciphisa ukudla kwakho ubisi olunokhilimu ogcwele, ushizi, ibhotela, imayonnaise, i-margarine, kanye namafutha kakhukhunathi.
- Yidla ukudla okucebile nge-fiber: Yidla ukudla okuningi okucebile nge-fiber njenge-oats, ibhali, ama-apula, izaqathi, ubhontshisi kanye neklabishi. Lokhu kusiza ukwehlisa i-cholesterol embi.
- Sebenzisa amafutha amahle: Sebenzisa amafutha angagcwele njengamafutha omnqumo namafutha e-canola esikhundleni sebhotela kanye ne-shortening yokupheka. Amantongomane anjenge-almond, ama-cashew, kanye nama-avocado ayimithombo emihle yamafutha anempilo yenhliziyo.
Ukuzivocavoca umzimba kubalulekile.
Ukuzivocavoca umzimba kungakusiza ukuthi ubuyisele amazinga akho e-cholesterol kusuka emngceleni abe amazinga anempilo.
Zivocavoce okungenani imizuzu engama-30 ngosuku, njengokuhamba ngokushesha, ukugibela ibhayisikili , noma ukubhukuda. Hlosa ukuqeda imizuzu eyi-150 ngesonto.
Uma uzivocavoca, ukushaya kwenhliziyo yakho kuyanda. Lokhu kwandisa i-cholesterol yakho "enhle" (i-HDL). Ukuzivocavoca kungcono kakhulu kunokungenzi lutho.
Masikhumbule nezinye izinto ezibalulekile.
Yehlisa isisindo esengeziwe
Uma ukhuluphele ngokweqile, ukwehlisa isisindo kungasiza ekwehliseni amazinga akho e-cholesterol. Ngisho nokunciphisa kancane u-5% wesisindo somzimba wakho kungaba nomthelela omuhle emazingeni akho e-cholesterol. Uma kuhlanganiswa nokudla nokuzivocavoca, ngezinye izikhathi kungaba nempumelelo efana nokuphuza imithi.
Yeka ukubhema namuhla.
Uma ubhema, ukuyeka lo mkhuba kungandisa amazinga akho e-cholesterol “enhle” (i-HDL) cishe ngo-10%. Lokho kuwusizo olukhulu hhayi enhliziyweni yakho kuphela kodwa nasemzimbeni wakho wonke.
Hlala uxhumene nodokotela.
Uma usuqalile ukwenza lezi zinguquko zendlela yokuphila, kufanele uphinde uhlolwe igazi lakho ngezikhathi ezinconywa udokotela wakho. Lokhu kubalulekile ukuze ubone ukuthi amazinga akho e-cholesterol ayalawulwa yini yilezi zinguquko. Ngezinye izikhathi, izinguquko zendlela yokuphila zodwa zingase zinganele. Ezimweni ezinjalo, udokotela wakho angakweluleka ukuthi uqale ukuthatha imithi (njenge-statins) .
Umlayezo Wokuya Nawe Ekhaya
- 'I-cholesterol ewumngcele' akuyona into okufanele uyesabe, iyisixwayiso sengozi. Manje yisikhathi esihle kakhulu sokuthatha isinyathelo.
- Qiniseka ukuthi uyazi amanani aqondile e-LDL, HDL, kanye ne-Triglycerides embikweni wakho we-cholesterol. Khuluma nodokotela wakho ngakho.
- Shintsha ukudla kwakho. Nciphisa amafutha, inyama ebomvu, nokudla okunezinongo, bese udla izinhlanzi eziningi, imifino, izithelo, nokudla okucebile nge-fiber.
- Vivinya umzimba nsuku zonke. Zijwayeze ukuhamba okungenani imizuzu engama-30 ngosuku.
- Uma ukhuluphele ngokweqile, yehlisa isisindo. Uma ubhema, yeka namuhla.
- Landela imiyalelo kadokotela ngqo. Uma kudingeka, thatha imithi njengoba uyalelwe.
I-Cholesterol, i-cholesterol emngceleni , i-cholesterol ephezulu, isifo senhliziyo, i-LDL, i-HDL, ama-triglycerides, amazinga e-cholesterol IsiSinhala, indlela yokwehlisa i-cholesterol, impilo yenhliziyo
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