El cholesterol Ngumba ozisa abantu abaninzi entloko, inkalo yempilo yethu ekufuneka sinikele ingqalelo kuyo ukuze ingasenzakalisi ekuhambeni kwexesha. Ikholesterol inamacandelo amaninzi ekufuneka siwazi kwaye kufuneka sijongane nawo.
Abantu abaninzi bayithatha kancinci into yokuba babe cholesterol ephezuluNangona kunjalo, emva kweli nqaku uyakuqonda ukubaluleka kokunikela ingqalelo kuyo njengoko uza kuba nakho ukuphila ngendlela engcono.
Yinto enamafutha endalo ekhoyo kuzo zonke iiseli zomzimba womntu, kuyimfuneko ukuba umzimba usebenze kakuhle. Uninzi lwecholesterol luveliswa sisibindi, nangona inokufumaneka kukutya okwahlukeneyo.
Imisebenzi yecholesterol
Inemisebenzi eliqela onokungayazi, ke ngoko, sikuxelele ukuba yeyiphi efanelekileyo.
- Ungenelelo kwimveliso ye-bile acidOko kukuthi, i-bile, iasidi ebalulekileyo yokwetyisa amafutha.
- Ukusuka kwi-cholesterol iintlobo ezithile zehomoni ziyenziwa, njenge-thyroid okanye isondo.
- Kwakhona, Imitha yelanga iyiguqula ibe nguvithamini D, into efanelekileyo ukukhusela ulusu kwii-arhente zeekhemikhali kwaye ke ukuphepha ukomisa. Ulusu olomeleleyo, oluthambileyo kunye nolugudileyo luya kugcinwa.
I-cholesterol eninzi inokuchaphazela ngokuthe ngqo ukusebenza kakuhle komzimba, intliziyo, ingqondo, kunye namanye amalungu omzimba aya kuba sengozini. Amagama ezonyango kumanqanaba aphezulu e-cholesterol egazini yi-hyperlipidemia, hypercholesterolemia, okanye isifo se-lipid.
Iindidi zeCholesterol
Mhlawumbi uvile ukuba kukho iintlobo ezininzi ze-cholesterol, enye ilungile kwaye enye imbi. Okulandelayo, sikuxelela umahluko wabo, iimpawu kunye nendlela yokubaphatha ukuze bandise okanye banciphise amanqanaba abo.
- Iyonke iCholesterol - Zonke iiCholesterols zidityanisiwe.
- Ubuninzi be-cholesterol, eyaziwa ngokuba yi-HDL cholesterol, eyaziwa ngokuba yi-cholesterol "kulungile".
- I-cholesterol ephantsi, Cholesterol ye-LDL, icholesterol "kubi".
Ukuba amanqanaba aphezulu e-cholesterol ubukhulu becala ngenxa yendlela yokuphila lowo unayo, oko kukuthi, ukutya okungalunganga okukhokelela ekutyebeni kakhulu kunye nokusilela kokuzilolonga okwenza ukuba ubunzima bungapheli.
Iingxaki ezinokubangelwa yi-LDL zininzi kwaye akufuneki zityeshelwe, kuba oko kunokuba yingozi kwimpilo yethu ngokubanzi:
- Diabetes
- Amaqanda amaPolycystic
- Iingxaki zezintso
- Idlala lengqula elingasebenziyo
- Ithuba lokukhulelwa kunye neemeko ezonyusa amanqanaba ehomoni yabasetyhini
Ngeso sizathu, amachiza okunyanga ezi zifo, kunye neziyobisi ezenza umchamo, ii-beta-blockers kunye nezinto zokucwangcisa. Inye into yokucacisa kukuba icuba alisibangeli ukuba sibe namanqanaba aphezulu e-cholesterol embi, nangona kunjalo, ibangela ukuba i-cholesterol elungileyo yehle kakhulu.
I-cholesterol engalunganga
Ikholesterol ebotshelelwe kwiiproteni ezixineneyo, I-LDL yeyona nto ithathwa njenge inobungozi kuba amanqanaba aphezulu anokubangela isifo sentliziyo.
Amasuntswana e-LDL aqokelela amanqatha esibindini aze awabeke eludongeni lwemithambo yegazi, ukuba ezi zinto ziqokelelene ngokugqithileyo zinokubangela ukuphazamiseka kwaye zikhokelele ekuhlaselweni sisifo sentliziyo okanye ukubetha.
Amanqanaba acetyiswayo e-cholesterol ngala alandelayo, kufuneka sihlale siyigcina engqondweni kuba zibaluleke kakhulu kwidatha yokuba novavanyo olufanelekileyo lwempilo yethu.
- La umntu ophakathi ongenaso nasiphi na isifo, kufuneka agcine amanqanaba ngaphantsi kwe-130 mg / dL.
- Ukuba umntu uyahlupheka iswekile kufuneka uyigcine ngaphantsi kwe-100.
- Ukuba endaweni yoko, inembali ye- isifo sentliziyo, kufuneka uyigcine ngaphantsi kwama-70.
Ukuba awuyazi ukuba yeyiphi inqanaba lepidid yakho, kunjalo kuyacetyiswa ukuba uye kwagqirha Ukusinika eli nani, siyakhumbula ukuba ukuba ne-cholesterol ephezulu kuyakuchaphazela imithambo kunye nemithambo ephethe igazi lakho kwaye ukuba ivinjiwe kunokubangela umonakalo omkhulu.
I-cholesterol elungileyo
Ii-HDL ziipoprotein ezixineneyo ezisebenza ekupheliseni i-cholesterol embiKe ngoko kubalulekile ukunqanda ukuvaleka kwimithambo. Ihambisa amasuntswana amanqatha amabi aya esibindini ukuze ayitshabalalise.
Kuhlalutyo kufuneka sisoloko sine-HDL, i-cholesterol elungileyo, enamanqanaba aphezulu kwaye kufuneka siqinisekise ukuba i-LDL, i-cholesterol embi, ikumanqanaba asezantsi.
Kubalulekile ukuqwalasela cZithini izikhokelo kunye nemikhwa esincedayo ukugcina la manqanaba akumanqanaba asempilweni. Umzekelo, ukuzilolonga evekini, ukugcina ukutya okuseMeditera okulungeleleneyo, ukuyeka ukutshaya nokusela izixa ezikhulu zotywala, kunye nokutya iigram ezingama-30 zentsinga yonke imihla.
Izibonelelo zeHDL
- Unedosi ephezulu ye-HDL emzimbeni wethu Unceda ukuphelisa okubi.
- Ukulwa ne-atherosclerosis, sisifo sentliziyo esahlukileyo esinamatye anetyhefu ezindongeni zemithambo.
- I-HDL iqulethe ii-antioxidants ezisusa ityhefu emzimbeni kunye nenkxaso yemveliso yegazi.
Yandisa cholesterol elungileyo
Njengoko sibona, kubalulekile ukugcina amanqanaba aphezulu e-cholesterol elungileyo ukuba isempilweni, ukuze ilwe ne-cholesterol embi kwaye inyamalale emzimbeni wethu.
Ukunyusa i-HDL kufuneka sikwenze oku kulandelayo:
- Yenza umthambo we-aerobic.
- Yehla emzimbeni.
- Gcina enye ukutya okunamafutha amaninzi.
- Yiba Ukusela kakhulu utywala.
- Yandisa ukusetyenziswa b3 ivithamini. Kufuneka yenziwe phantsi kweliso lonyango, le vithamini ibizwa ngokuba yi-niacin, inyusa ngokwendalo amanqanaba e-HDL ukuya kuthi ga kwi-20%. Kufuneka ithathwe ngononophelo kuba ukuyithatha kakhulu kunokubangela ukonakala kwesibindi.
- Yeka ukutshaya.
- Faka endaweni amafutha agcweleyo i-monounsaturated kunye ne-polyunsaturated, oko kukuthi, itya ioyile eyongezelelweyo ye-oliva, ii-avocado okanye iziqhamo ezomisiweyo ezinjenge-walnuts. Zineeoyile ezifanelekileyo eziluncedo emzimbeni.
Ngelixa kungenakulindeleka ukuba amanqanaba e-HDL abe phezulu kakhulu, amanani e ngaphantsi kwe-40 mg / dl emadodeni kunye ne-50 mg / dl kwabasetyhini Kukholelwa ukuba banegalelo kwisifo sentliziyo.
Amanqanaba anconywayo
Ukwazi amanqanaba ethu lipid sinokuyazi kuphela kuvavanyo lwegazi. bucala ngasekhohlo uviwo yenzelwe ukufumanisa ukungahambi kakuhle kwamanqatha. Iingcali zicebisa ukuba kwenziwe uvavanyo kule minyaka yobudala.
- Ixesha eliphakanyisiweyo liphakathi Iminyaka engama-20-35 ubudala yamadoda kunye nama-20-45 kubafazi.
- Ukuba iimvavanyo ziphuma zinamanqanaba aqhelekileyo, bekungayi kuba yimfuneko ukuphinda uvavanyo rhoqo ngonyaka, yonke iminyaka emihlanu.
- Uvavanyo kufuneka luphindwe ngexesha elincinci xa iziphumo zingaphilanga. Kanye nabantu abanembali ye-cholesterol ephezulu, iingxaki zezintso, okanye isifo senhliziyo.
Los iinjongo ukuba kufuneka siziphawule ukuba sibe ngaphakathi kwamaxabiso asempilweni.
- Ikholesterol Kulungile, I-HDL: ngaphezulu kwama-50 mg / dL.
- Ikholesterol ezimbi, LDL: 70 ukuya kwi-130 mg / dL.
- Ikholesterol lilonke: ngaphantsi kwama-200 mg / dL.
- I-TriglyceridesI-10 ukuya kwi-150 mg / dL.
Ukuba basinika iziphumo ezingaqhelekanga, sinokukhapha olu vavanyo nabanye ukuze siqinisekise kwaye sithathe iingxaki ezinobuzaza nezifo.
- Uvavanyo kwizintso, ukwazi ukusebenza kwezintso.
- Vavanya ukwazi iswekile esegazini, kuya kujongwa ukuba unesifo seswekile.
- Khangela i-hypothyroidism.
Iingcebiso zokunciphisa i-cholesterol embi
Nanga amanye amacebiso asebenzayo, alula kwaye asempilweni afumanekayo kuye wonke umntu okwehlisa i-cholesterol yegazi kunye nazo zonke ngaphandle kokusebenzisa iziyobisi.
- Kuya kufuneka sazi ukuba isisombululo sikule nto siyisebenzisayo, ke ngoko, kufuneka ukunqanda iicarbohydrate ezicokisekileyo. Ezi zibonelela ngeekhalori ezingenanto. Iswekile kunye neenkozo ezicokisekileyo zigcwele iswekile enokuthi ichaphazele ngokuthe ngqo imithambo yethu.
- Oku akuthethi ukuba kufuneka sisuse iikhabhohayidrethi ekudleni kwethu, kuba ukutya okune-carbohydrate ephantsi kubangela ukuba ubungakanani bamasuntswana e-LDL ande, buye buxinene kwaye bube bukhulu.
- Sukutya amafutha. Amafutha e-Hydrogenated enziwa ngokungenisa iimolekyuli zehydrogen kwioyile yemifuno, enjengeoyile yelanga. Ke ngoko, kufuneka uziphephe ezi mveliso zilandelayo: amashwamshwam anetyiwa kunye namnandi, ukutya okulula, iisosi zorhwebo kunye neekondakhi, iicookies, i-ayisi khrim kunye neeoyile zemifuno ezikumgangatho ophantsi.
- Yenza umthambo olinganiselayo noqhubekayo. Ubuncinane kathathu ngeveki.
- Ukutshaya kunxulumene ngqo namanqanaba aphezulu e-LDL, ke ngoku ukuyeka kuya kunceda kungekuphela nje imiphunga kunye nokuphefumla, kodwa kuya kwandisa umthamo we-HDL elungileyo.
- Sebenzisa i-spirulina. Kuyaziwa ukuba le bhaktiriya iluhlaza okwesibhakabhaka inezakha mzimba ngaphakathi kwaye ibonelela ngeeproteni ezisemgangathweni ophezulu kakhulu. I-Spirulina inokukunceda ukunciphisa i-triglycerides, kunye ne-LDL kwaye ke, i-cholesterol yomhlaba jikelele.
Njengoko ubona, zininzi iikhonsepthi ekufuneka sizicacisile ukuze zingasichaphazeli kwixesha elizayo. Ukuba unokungabaza malunga nokuba unokuba namanqanaba aphezulu e-cholesterol okanye awuzange ube nohlalutyo kuyacetyiswa ukuba uye kugqirha wosapho lwakho ukufumanisa ukuba ziyimfuneko okanye hayi.
Ukuba utyebile, unesifo seswekile okanye unembali yosapho, sikucebisa ukuba uye kugqirha uviwo olunokwenzeka. Qaphela kakuhle iingcebiso zethu eziphilileyo kwaye unakekele umzimba wakho.