El cholesterol Udaba oluletha abantu abaningi emakhanda, isici sempilo yethu okufanele sisinakekele kahle ukuze singasilimazi ngokuhamba kwesikhathi. I-cholesterol inezigaba eziningi okufanele sizazi futhi okumele sibhekane nazo.
Abantu abaningi bakuthatha kancane ukuthola i- cholesterol ephezuluKodwa-ke, ngemuva kwalesi sihloko uzokuqonda ukubaluleka kokukunaka njengoba uzokwazi ukuphila ngendlela engcono.
Kuyinto engokwemvelo enamafutha akhona kuwo wonke amaseli omzimba womuntu, kuyadingeka ukuze umzimba usebenze kahle. Iningi le-cholesterol likhiqizwa yisibindi, yize lingatholakala futhi ekudleni okuhlukahlukene.
Imisebenzi ye-cholesterol
Inemisebenzi eminingana ongahle ungayazi, ngakho-ke, sikutshela ukuthi yimiphi efaneleke kakhulu.
- Kungenelela ekukhiqizeni i-bile acid, okungukuthi, i-bile, i-asidi ebalulekile yokugaya amafutha.
- Kusuka ku-cholesterol izinhlobo ezithile zamahomoni ziyakhiwa, njengendlala yegilo noma eyezocansi.
- Futhi, imisebe yelanga iyiguqula ibe nguvithamini D, into ephelele yokuvikela isikhumba kuma-chemical agents futhi ngaleyo ndlela igweme ukuphelelwa amandla kwamanzi. Kuzogcinwa isikhumba esiqinile, esinwebeka futhi esibushelelezi.
I-cholesterol eningi embi kungathinta ngqo ukusebenza okufanele komzimba, inhliziyo, ubuchopho, nezinye izitho zomzimba zizobekwa engcupheni. Amagama ezokwelapha amazinga aphezulu we-cholesterol egazini yi-hyperlipidemia, i-hypercholesterolemia, noma i-lipid disorder.
Izinhlobo ze-cholesterol
Mhlawumbe uzwile ukuthi kunezinhlobo eziningana ze-cholesterol, eyodwa enhle futhi eyodwa embi. Okulandelayo, sikutshela umehluko wabo, izimpawu nokuthi ungazelapha kanjani ukuze zikhuphule noma zehle amazinga azo.
- Ingqikithi ye-cholesterol: yonke i-cholesterol ihlanganisiwe.
- I-cholesterol ephakeme kakhulu, eyaziwa njenge-HDL cholesterol, eyaziwa njenge-cholesterol "kahle".
- I-cholesterol ephansi kakhulu, I-cholesterol ye-LDL, i-cholesterol "kubi".
Ukuba ne- amazinga aphezulu e-cholesterol ikakhulu abangelwa indlela yokuphila lokho umuntu anakho, okungukuthi, ukudla okungekuhle okuholela ekubeni ukhuluphele ngokweqile kanye nokuntuleka kokuvivinya umzimba okwenza leso sisindo singapheli.
Izinkinga ezingabangelwa yi-LDL ziningi futhi akufanele zinganakwa, ngoba zingabeka impilo yethu engcupheni:
- Diabetes
- Amaqanda ama-Polycystic
- Izinkinga zezinso
- Indlala yegilo engasebenzi
- Ithuba lokukhulelwa nezimo ezikhuphula amazinga ama-hormone abesifazane
Ngaleso sizathu, imithi yokwelapha lezi zifo, kanye nemithi yokwesula, i-beta-blockers kanye nezindlela zokuvimbela inzalo. Elinye iqiniso okufanele licaciswe ukuthi ugwayi awusibangeli ukuba sibe namazinga aphezulu we-cholesterol embi, kepha-ke, ibangela ukuthi i-cholesterol enhle yehle kakhulu.
I-cholesterol engalungile
I-cholesterol eboshelwe kumaprotheni amancane, I-LDL yiyo ethathwa njengeyingozi ngoba amazinga aphezulu angadala isifo senhliziyo.
Izinhlayiya ze-LDL ziqoqa amanoni esibindini bese ziwabeka ezindongeni zemithambo yegazi, uma lezi zinqwabelana ngokweqile zingadala ukuphazamiseka futhi ziholele ekuhlaselweni yinhliziyo noma isifo sohlangothi.
Amazinga anconyiwe we-cholesterol yilawa alandelayo, kufanele sihlale siwakhumbula ngoba ayimininingwane ebaluleke kakhulu yokuhlola impilo yethu kahle.
- La umuntu ojwayelekile ongenaso isifo, kufanele alondoloze amazinga ngaphansi kuka-130 mg / dL.
- Uma umuntu ehlupheka sikashukela kufanele ngiyigcine ngaphansi kuka-100.
- Uma kunalokho, inomlando we- isifo senhliziyo, kufanele ayigcine ngaphansi kwama-70.
Uma ungazi ukuthi liphi izinga lakho le-lipid, kunjalo kungakuhle uye kudokotela Ukusinikeza lesi sibalo, siyakhumbula ukuthi ukuba ne-cholesterol ephezulu kuzothinta imithambo yakho yegazi nemithambo ethwala igazi lakho futhi uma livinjiwe kungadala umonakalo omkhulu kakhulu.
I-cholesterol enhle
I-HDL ngama-lipoprotein aphezulu kakhulu asebenza ukuqeda i-cholesterol embiNgakho-ke, kubalulekile ukugwema ukuvimba emithanjeni yegazi. Ihambisa izinhlayiya ezimbi zamafutha ziye esibindini ukuze zisilimaze.
Ekuhlaziyweni kufanele ngaso sonke isikhathi sibe ne-HDL, i-cholesterol enhle, enamazinga aphezulu futhi kufanele siqinisekise ukuthi i-LDL, i-cholesterol embi, isemazingeni aphansi.
Kubalulekile ukucubungula cYiziphi izinkombandlela nemikhuba esisiza ukugcina lawa mazinga aphakathi kwamabanga aphilile. Isibonelo, ukuzivocavoca masonto onke, ukugcina ukudla okunomsoco eMedithera, ukuyeka ukubhema nokuphuza kakhulu utshwala, nokudla amagremu angama-30 we-fiber nsuku zonke.
Izinzuzo ze-HDL
- Yiba nomthamo ophezulu we-HDL emzimbeni wethu kusiza ukuqeda okubi.
- Yilwa isifo sokuqina kwemithambo yegazi, isifo senhliziyo esihlukaniswa ngoqwembe olunamafutha ezindongeni zemithambo yegazi.
- I-HDL iqukethe ama-antioxidants asusa ubuthi emzimbeni nokusekela ukukhiqizwa kwegazi.
Khulisa i-cholesterol enhle
Njengoba sibona, kubalulekile ukugcina amazinga aphezulu e-cholesterol enhle ukuze abe nempilo, ukuze ikwazi ukulwa ne-cholesterol embi futhi inyamalale emzimbeni wethu.
Ukwandisa i-HDL kufanele sikwenze ngokusebenzisa le mikhuba elandelayo enempilo:
- Yenza ukuvivinya umzimba nge-aerobic.
- Ukwehla kwesisindo
- Gcina eyodwa ukudla okungenawo amafutha amaningi.
- Yiba khona ukuphuza kakhulu utshwala.
- Khulisa ukusetshenziswa kwe- b3 amavithamini. Kumele yenziwe ngaphansi kokuqondisa kwezokwelapha, le vithamini ibizwa nge-niacin, ngokwemvelo inyusa amazinga e-HDL aze afike kuma-20%. Kufanele ithathwe ngokuqapha ngoba ukuyithatha ngokweqile kungadala ukulimala kwesibindi.
- Yeka ukubhema.
- Faka esikhundleni samafutha agcwele Okwe-monounsaturated ne-polyunsaturated, okungukuthi, kudla amafutha omnqumo e-virgin, ama-avocado noma izithelo ezomisiwe ezinjengama-walnuts. Unamafutha abalulekile azuzisa umzimba.
Yize kungenzeki ukuthi amazinga e-HDL abe phezulu kakhulu, izinombolo ze- ngaphansi kuka-40 mg / dl emadodeni kanye no-50 mg / dl kwabesifazane kukholakala ukuthi banesandla ezifweni zenhliziyo.
Amazinga anconyiwe
Ukwazi amazinga ethu e-lipid singakwazi kuphela ngokuhlolwa kwegazi. EMpumalanga ukuhlolwa kwenziwa ukuhlonza ukugula okunamafutha. Ochwepheshe beluleka ukuthi ukuhlolwa kwenziwe kulezi zigaba zeminyaka.
- Iminyaka enconyiwe iphakathi Iminyaka engama-20-35 ubudala yabesilisa kanye nama-20-45 kwabesifazane.
- Uma izivivinyo ziphuma ngamazinga ajwayelekile, bekungeke kudingeke ukuphinda isivivinyo minyaka yonke, njalo eminyakeni emihlanu.
- Ukuhlolwa kufanele kuphindwe ngesikhathi esincane noma nini lapho imiphumela ingekho kahle. Kanye nabantu abanomlando we-cholesterol ephezulu, izinkinga zezinso, noma isifo senhliziyo.
I-Los imigomo ukuthi kufanele sizimake ukuthi singaphakathi kwamanani enempilo.
- I-cholesterol Kulungile, I-HDL: ngaphezu kuka-50 mg / dL.
- I-cholesterol indawo, LDL: 70 kuya ku-130 mg / dL.
- I-cholesterol Inani: ngaphansi kuka-200 mg / dL.
- Triglycerides: 10 kuya ku-150 mg / dL.
Uma besinika imiphumela engajwayelekile, singahambisana nalezi zivivinyo nabanye ukuze siqinisekise futhi sikhiphe izinkinga ezinkulu nezifo.
- Ukuhlolwa kwesinso, ukwazi ukusebenza kwezinso.
- Hlola ukwazi ushukela osegazini, kungabhekwa uma unesifo sikashukela.
- Bheka i-hypothyroidism.
Amathiphu okwehlisa i-cholesterol embi
Nawa amanye amathiphu asebenzisekayo, alula futhi anempilo atholakala kuwo wonke umuntu ukwehlisa i-cholesterol egazini nakho konke ngaphandle kokusebenzisa izidakamizwa.
- Kumele sazi ukuthi isixazululo sikulokho esikudlayo, ngakho-ke, kufanele ukugwema ama-carbohydrate acwengekile. Lokhu kunikeza ama-calories angenalutho. Ushukela nezinhlamvu ezihlanjululwe zigcwele ushukela ongathinta ngqo imithambo yethu yegazi.
- Lokhu akusho ukuthi kufanele sisuse ama-carbohydrate ekudleni kwethu, ngoba ukudla okuphansi kwe-carbohydrate kubangela ukuthi usayizi wezinhlayiya ze-LDL ukhule, ube mkhulu futhi ube mkhulu.
- Ungawadli amafutha e-trans. Amafutha e-hydrogenated enziwa ngokwethula ama-molecule e-hydrogen emafutheni omifino, njengamafutha we-sunflower. Ngakho-ke, kufanele ugweme le mikhiqizo elandelayo: ukudla okulula okunosawoti nokumnandi, ukudla okulula, amasoso okuhweba nama-condiment, amakhukhi, u-ayisikhilimu namafutha emifino asezingeni eliphansi.
- Vivinya umzimba ngokulingene nangokuqhubekayo. Ubuncane kathathu ngesonto.
- Ukubhema kuhlobene ngqo namazinga aphezulu e-LDL, ngakho-ke ukuyeka ngeke kuzuze amaphaphu akho nokuphefumula kwakho kuphela, kodwa futhi kuzokhuphula nomthamo we-HDL enhle.
- Sebenzisa i-spirulina. Kuyaziwa ukuthi leli bhaktheriya eliluhlaza okwesibhakabhaka linezakhamzimba ezinhle ngaphakathi futhi linikeza amaprotheni asezingeni elihle kakhulu. I-Spirulina ingakusiza wehlise ama-triglycerides, kanye ne-LDL ngakho-ke, i-cholesterol yomhlaba jikelele.
Njengoba ukwazi ukubona, miningi imiqondo okufanele sicacise ngayo ukuze ingasithinti ngokuzayo. Uma ungabaza ukuthi ungaba namazinga aphezulu e-cholesterol noma awukaze ube nokuhlaziywa kungakuhle ukuthi uye kudokotela womndeni wakho ukuthola ukuthi ziyadingeka yini noma cha.
Uma ukhuluphele ngokweqile, unesifo sikashukela noma unomlando womndeni, sikucebisa ukuthi uye kudokotela ukuze ahlolwe. Qaphela izeluleko zethu ezinempilo futhi unakekele umzimba wakho.