Ukugcina amazinga e-cholesterol enempilo kubalulekile empilweni yenhliziyo kanye nempilo yonke. Amazinga aphezulu e-cholesterol angaholela ezinkingeni zezempilo ezihlukahlukene, kuhlanganise nesifo senhliziyo nesifo sohlangothi. Nakuba imithi inganqunywa ukulawula i-cholesterol, izinguquko ezilula zokuphila zingadlala indima ebalulekile ekwehliseni i-cholesterol ngokwemvelo. Ukudla ukudla okunempilo, ukuzivocavoca umzimba njalo, ukulawula ukucindezeleka, ukulala ngokwanele, nokujoyina uhlelo lokuhlanganisa ukudla kuyizinyathelo ezibalulekile ekugcineni amazinga e-cholesterol enempilo. Ngokwenza lezi zinguquko ezincane esimisweni sakho sansuku zonke, ungathuthukisa impilo yenhliziyo yakho futhi ugcine inhlalakahle yakho iyonke.
I-cholesterol iyingcina, enamafutha atholakala ngokwemvelo kuwo wonke amangqamuzana omzimba wethu. Kuyisithako esibalulekile esidingekayo ukuze kukhiqizwe amahomoni, uvithamini D, nezinto ezisiza ukugaya. Nakuba i-cholesterol iyadingeka ukuze imizimba yethu isebenze kahle, amazinga aphezulu e-cholesterol angaba yingozi empilweni yethu.
Imizimba yethu ikhiqiza i-cholesterol esibindini nasemathunjini, futhi sisebenzisa i-cholesterol ngokudla okuthile, njengenyama, izinkukhu, nemikhiqizo yobisi enamafutha agcwele. Kunezinhlobo ezimbili ze-cholesterol: i-high-density lipoprotein (HDL) cholesterol, evame ukubizwa ngokuthi i-cholesterol "enhle", kanye ne-low-density lipoprotein (LDL) cholesterol, ngokuvamile ebizwa ngokuthi i-cholesterol "embi".
I-cholesterol ye-HDL ibhekwa "njengenhle" ngoba isiza ukususa i-cholesterol ye-LDL eyengeziwe egazini futhi iyibuyisele esibindini, lapho ingaphulwa futhi ikhishwe emzimbeni. I-cholesterol ye-LDL, ngakolunye uhlangothi, inganqwabelana emithanjeni, yakhe i-plaque, ivale imithambo futhi yehlise ukugeleza kwegazi. Lokhu kwandisa ingozi yesifo senhliziyo, unhlangothi, nezinye izinkinga zenhliziyo nemithambo yegazi.
Amazinga aphezulu e-cholesterol egazini ayingozi enkulu yesifo senhliziyo, imbangela ehamba phambili yokufa emhlabeni wonke. Izici eziningi zingabangela i-cholesterol ephezulu, kuhlanganise nokudla okungenampilo, ukuntuleka kokuzivocavoca umzimba, ukubhema, ukukhuluphala, kanye nezimo ezithile zezokwelapha, ezifana nesifo sikashukela kanye ne-hypothyroidism.
Ukunquma amazinga akho e-cholesterol, ukuhlolwa kwegazi okubizwa ngokuthi iphrofayili ye-lipid noma iphaneli ye-lipid ngokuvamile kwenziwa. Lokhu kuhlola kukala i-cholesterol yakho yonke, i-LDL cholesterol, i-HDL cholesterol, nama-triglycerides (olunye uhlobo lwamafutha egazini lakho).
Kunezinhlobo ezimbili eziyinhloko ze-cholesterol: i-LDL ne-HDL
I-cholesterol ye-LDL: I-cholesterol ye-LDL imele i-low-density lipoprotein futhi yaziwa ngokuthi i-cholesterol "embi". Lokhu kungenxa yokuthi kungaholela ekwakhekeni kwe-plaque, inhlanganisela yamafutha, i-cholesterol ne-calcium engavala imithambo futhi ivimbele ukugeleza kwegazi. Uma ukugeleza kwegazi kuvinjiwe, ungase ube nesifo senhliziyo noma unhlangothi.
I-HDL cholesterol: I-cholesterol ye-HDL imele i-high-density lipoprotein. Ibizwa nge-cholesterol “enhle” ngoba i-HDL ivikela inhliziyo. Umsebenzi we-HDL ukuthutha ingxenye ye-cholesterol ye-LDL isuka enhliziyweni iye esibindini, lapho ingakhishwa khona emzimbeni.
1. Izici zokudla
Ukudla kwethu kudlala indima ebalulekile ekunqumeni amazinga e-cholesterol. Ukudla okunamafutha agcwele amafutha kanye namafutha aguquguqukayo kungaholela ekwandeni kwe-low-density lipoprotein (LDL) cholesterol, evame ukubizwa ngokuthi i-cholesterol "embi". Ukudla inyama ebomvu ngokweqile, imikhiqizo yobisi enamafutha amaningi, ukudla okuthosiwe, ukudla okulula okugayiwe, namakhekhe kungase kubangele ukunqwabelana kwe-cholesterol ye-LDL, engavala imithambo futhi ivimbele ukugeleza kwegazi.
2. Indlela yokuphila engenzi lutho
Ukuntuleka kokuzivocavoca umzimba kungenye into ebalulekile emazingeni aphezulu e-cholesterol. Ukuzivivinya njalo kusiza ekwandiseni i-high-density lipoprotein (HDL) cholesterol, evame ukubizwa ngokuthi i-cholesterol "enhle", edlala indima ebalulekile ekuthutheni i-cholesterol eyeqile isuka egazini iye esibindini ukuze icutshungulwe. Ngaphandle kokuzivocavoca okwanele ngokomzimba, ibhalansi phakathi kwe-LDL ne-HDL cholesterol ingaphazamiseka, kubangele amazinga e-cholesterol anyuke.
3. Ukukhuluphala nokukhuluphala
Ukukhuluphala ngokweqile noma ukukhuluphala kuhlobene eduze namazinga aphezulu e-cholesterol. Ukukhuluphala ngokweqile, ikakhulukazi eduze kwesisu, kwandisa i-cholesterol ye-LDL namazinga e-triglyceride ngenkathi kwehlisa i-HDL cholesterol. Ukukhuluphala ngokweqile kuthinta ikhono lomzimba lokugaya kahle futhi lisuse i-cholesterol egazini, okuholela ekuqongeleleni kwe-cholesterol kanye nokuthuthukiswa kwe-atherosclerosis.
4. Izici zofuzo
Abanye abantu banokuthambekela okungokwemvelo kokuba namazinga aphezulu e-cholesterol ngenxa yezinkinga zofuzo ezifana ne-hypercholesterolemia yomndeni. Lezi zimo ziphazamisa ikhono lomzimba lokususa i-cholesterol eyeqile ye-LDL egazini, okubangela amazinga e-cholesterol aphakeme ngokuqhubekayo. Izici zofuzo zenza amaphesenti amancane kuphela ezimo ze-cholesterol ephezulu, kodwa akufanele zishaywe indiva lapho kuhlolwa izici zobungozi zomuntu.
5. Ukubhema nokuphuza
Ukubhema kanye nokuphuza ngokweqile kungaba nomthelela omubi emazingeni e-cholesterol. Ukubhema kwehlisa i-HDL cholesterol, kuyenza ingasebenzi kahle ekukhipheni i-cholesterol ye-LDL egazini. Kulimaza nolwelwesi lwemithambo yakho, kwenze kube lula ukuthi i-cholesterol ingene bese kwakheka ama-plaque. Ngakolunye uhlangothi, ukuphuza ngokweqile kungakhuphula amazinga e-triglycerides, uhlobo lwamafutha egazini oluye lwahlotshaniswa ne-cholesterol ephakeme.
1. Ubuhlungu besifuba noma i-angina: Enye yezimpawu eziphawulekayo ze-cholesterol ephezulu ubuhlungu besifuba noma i-angina. Lapho i-plaque inqwabelana emithanjeni, ingakhawulela ukugeleza kwegazi emisipha yenhliziyo, okubangele ubuhlungu besifuba noma ukungakhululeki. Lobu buhlungu bungase buphumele ezingalweni, emahlombe, entanyeni, emhlathini, noma emuva futhi ngokuvamile bubangelwa ukuzikhandla ngokomzimba noma ukucindezeleka ngokomzwelo. Uma uhlangabezana nezimpawu ezinjalo, kufanele ufune usizo lwezokwelapha ngokushesha.
2. Ukukhathala nobuthakathaka okwedlulele: Ukuzizwa ukhathele njalo noma ubuthakathaka ngaphandle kwesizathu esisobala kungase kube uphawu olucashile lwe-cholesterol ephezulu. Lapho imithambo ivaleka ukunqwabelana koqwembe, kungavimbela ukugeleza kwegazi emzimbeni, kubangele ukukhathala nokuba buthakathaka. Lezi zimpawu ngokuvamile zingase zinganakwa noma kuthiwa zibangelwa ukuphila okumatasa noma ukungalali kahle. Kodwa-ke, kubalulekile ukunaka lezi zimpawu, njengoba zingase zibonise izinkinga zempilo ezingaphansi, kuhlanganise ne-cholesterol ephezulu.
3. Ukuphefumula Okufushane: Uma uzithola uphelelwa umoya ngokuqhubekayo, ngisho nalapho usebenza kancane noma uphumule, kungase kube imbangela yokukhathazeka. Ukwakheka kwama-plaque emithanjeni kungaphazamisa ukujikeleza kwegazi emaphashini, okwenza kube nzima ukuphefumula. Lesi sibonakaliso kwesinye isikhathi siholela ekuxilongeni kabi njengenkinga yokuphefumula kunokuba sihlobane ne-cholesterol ephezulu.
4. Umfutho wegazi ophakeme: Umfutho wegazi ophakeme, noma umfutho wegazi ophakeme, ngokuvamile uhlotshaniswa namazinga aphezulu e-cholesterol. Ukwakheka kwama-plaque emithanjeni akuvimbeli nje ukugeleza kwegazi kuphela, kodwa futhi kubeka ukucindezeleka okwengeziwe enhliziyweni, okubangela ukukhuphuka komfutho wegazi. Nakuba umfutho wegazi ophakeme ungaba nezimbangela eziningi, kufanele kubhekwe ukuthi kungenzeka yini ukuba ne-cholesterol ephezulu njengesici esiyisisekelo.
5. Ezimweni ezingavamile, abantu abane-cholesterol ephezulu bangase babe ne-cholesterol ethambile, ephuzi ebizwa ngokuthi i-xanthomas esikhumbeni sabo. Lawa ma-deposit avela ngokuyinhloko kumajwabu amehlo nasezindaweni zamehlo njengamabala ayisicaba, aphuzi. Nakuba kungenabuhlungu, ukuba khona kwabo kufanele kuxwayise abantu ngokuthi kungenzeka kube namazinga aphezulu e-cholesterol.
Ukugcina amazinga e-cholesterol enempilo kubalulekile empilweni yonke, njengoba amazinga aphezulu e-cholesterol angaholela engcupheni eyengeziwe yesifo senhliziyo nezinye izinkinga zenhliziyo. Nakuba ukwamukela indlela yokuphila enempilo, okuhlanganisa ukuvivinya umzimba njalo nokudla okulinganiselayo, kuyisisekelo sokulawula i-cholesterol, izithako ezithile zokudla nazo zinganikeza umfutho obalulekile.
1. Omega-3 fatty acids
I-Omega-3 fatty acids, evame ukutholakala ezinhlanzini ezinamafutha njenge-salmon, i-mackerel, ne-sardine, aziwa ngezinzuzo zawo eziningi zezempilo. Ukufaka lawa ma-acids anamafutha ekudleni kwakho ngokusebenzisa izithasiselo noma ukudla izinhlanzi kungasiza ukwehlisa amazinga e-triglyceride futhi kukhuphule amazinga e-HDL (okuhle) kwe-cholesterol. I-Omega-3 fatty acids nayo inezici zokulwa nokuvuvukala ezisiza ukuvimbela ukwakheka kwe-plaque emithanjeni, okusiza ukuthuthukisa impilo yenhliziyo nemithambo yegazi.
2. Igalikhi
I-garlic kade yaziwa ngezinzuzo zayo eziningi zezempilo, okuhlanganisa namandla ayo okwehlisa amazinga e-cholesterol. I-Allicin, isakhi esisebenzayo kugalikhi, ikhonjiswe ukuthi yehlisa ukukhiqizwa kwe-cholesterol esibindini futhi ivimbele i-oxidation ye-LDL cholesterol. Ukwengeza u-garlic oluhlaza noma ophekiwe ekudleni kwakho noma ukuthatha isithasiselo se-garlic extract kungathuthukisa iphrofayili yakho ye-cholesterol, kukwenze kube ukwengeza okulula futhi okuthengekayo ohlelweni lwakho lokulawula i-cholesterol.
I-OEA iyi-molecule eyenzeka ngokwemvelo emzimbeni wethu esebenza njenge-molecule ebonisa izinqubo ezihlukahlukene zomzimba. Idlala indima ebalulekile ekulawuleni ibhalansi yamandla, isifiso sokudla, kanye ne-lipid metabolism. I-OEA ikhiqizwa ngokuyinhloko emathunjini ethu amancane, kodwa futhi ingatholakala kwezinye izitho nezicubu.
I-OEA ingalawula amandla e-cholesterol metabolism. Ucwaningo oluningi lukhombisile ukuthi i-OEA ingathinta amazinga e-cholesterol ngokuthinta ukwakheka kwayo, ukuthuthwa, kanye nokumuncwa kwayo emzimbeni. Ucwaningo kumamodeli ezilwane lubonise ukuthi ukuphathwa kwe-OEA kwehlisa amazinga e-cholesterol, ikakhulukazi i-LDL (low-density lipoprotein) cholesterol, i-cholesterol "embi".
I-OEA ikwenza lokhu ngokuvula ama-nuclear receptors athile emathunjini, okuhlanganisa i-PPAR-alpha (i-peroxisome proliferator-activated receptor alpha). Lapho i-PPAR-alpha icushiwe, ivuselela ukuwohloka kwamafutha acid, ngaleyo ndlela yehlise ukukhiqizwa kwe-cholesterol, ikakhulukazi esibindini. Ngaphezu kwalokho, i-OEA ingathuthukisa ukuphuma kwe-cholesterol emzimbeni, iqhubekisele phambili nomphumela wayo wokwehlisa i-cholesterol.
Ngaphezu kwalokho, i-OEA ithuthukisa ukuzwela kwe-insulin futhi ilawula i-glucose metabolism, kokubili okuyizici ezibalulekile ekugcineni amazinga e-cholesterol enempilo. Ngokulawula lezi zinqubo ze-metabolic, i-OEA ithuthukisa ngokungaqondile iphrofayili ye-lipid enempilo futhi yehlisa ubungozi bezinkinga ezihlobene ne-cholesterol.
I-cholesterol iyisakhi esinamafutha akhiqizwa ngokwemvelo yimizimba yethu futhi atholakala ekudleni okuthile. Idlala indima ebalulekile emisebenzini yomzimba njengokukhiqizwa kwamahomoni nolwelwesi lwamaseli.
Ucwaningo lubonisa ukuthi i-PEA ingavimbela ukukhiqizwa kwe-cholesterol kumaseli esibindi. Ngokwenza kanjalo, kungasiza ukwehlisa amazinga e-cholesterol ephelele futhi kunciphise ingozi yesifo senhliziyo. Umthelela ongaba khona wokwehlisa i-cholesterol ye-PEA kucatshangwa ukuthi ubangelwe amandla ayo okwenza kusebenze ama-receptors athile alawula i-cholesterol metabolism.
Ukwengeza, i-PEA itholwe inezindawo zokulwa nokuvuvukala. Ukuvuvukala kudlala indima ebalulekile ekuthuthukisweni kwe-atherosclerosis, isifo lapho i-cholesterol plaque yakheka emithanjeni, okubangela ukunciphisa ukugeleza kwegazi nokwandisa ingozi yesifo senhliziyo. Ngokunciphisa ukuvuvukala, i-PEA ingasiza ekugcineni imithambo yegazi enempilo futhi ivimbele ukunqwabelana kwe-cholesterol.
Q: Ingabe amakhambi emvelo noma izithasiselo ziyehlisa ngempumelelo i-cholesterol?
A: Amanye amakhambi emvelo kanye nezithako zokudla zingase zibe nemiphumela engase yehlise i-cholesterol, kodwa ukusebenza kwazo kuyehluka. Kunconywa ukuthi ubonane nochwepheshe bezempilo ngaphambi kokuqala noma yimaphi amakhambi emvelo noma izithasiselo ukuze uqinisekise ukuphepha nokusebenza kwazo.
Q: Kuthatha isikhathi esingakanani ukubona imiphumela ekushintsheni kwendlela yokuphila ukwehlisa i-cholesterol ngokwemvelo?
IMP: Umugqa wesikhathi wokubona imiphumela kusuka ekushintsheni kwendlela yokuphila uyahlukahluka kumuntu nomuntu. Ngokuvamile, ukuthuthukiswa okuphawulekayo emazingeni e-cholesterol kungase kubonakale phakathi nezinyanga ezi-3 kuya kwezingu-6 zokwenziwa izinguquko ezingaguquki zendlela yokuphila enempilo.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Nov-27-2023
