Ukugcina amazinga e-cholesterol anempilo kubalulekile empilweni yenhliziyo kanye nempilo iyonke. Amazinga aphezulu e-cholesterol angaholela ezinkingeni ezahlukene zempilo, okuhlanganisa nesifo senhliziyo kanye nesifo sohlangothi. Nakuba imithi inganikezwa ukulawula i-cholesterol, izinguquko ezilula zendlela yokuphila nazo zingadlala indima ebalulekile ekwehliseni i-cholesterol ngokwemvelo. Ukudla ukudla okunempilo, ukuzibandakanya emisebenzini evamile yomzimba, ukulawula ukucindezeleka, ukulala ngokwanele, kanye nokujoyina uhlelo lokudla olunezithako zokudla konke kuyizinyathelo ezibalulekile ekugcineni amazinga e-cholesterol anempilo. Ngokwenza lezi zinguquko ezincane endleleni yakho yansuku zonke, ungathuthukisa impilo yenhliziyo yakho futhi ugcine inhlalakahle yakho iyonke.
I-cholesterol iyinto efana ne-wax, enamafutha etholakala ngokwemvelo kuwo wonke amaseli omzimba wethu. Iyisithako esibalulekile esidingekayo ukukhiqiza ama-hormone, i-vitamin D, kanye nezinto ezisiza ekugayweni kokudla. 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 sidla i-cholesterol ngokudla okuthile, njengenyama, inkukhu, kanye nemikhiqizo yobisi enamafutha agcwele. Kunezinhlobo ezimbili ze-cholesterol: i-cholesterol ye-high-density lipoprotein (HDL), evame ukubizwa ngokuthi i-cholesterol "enhle", kanye ne-low-density lipoprotein (LDL), evame ukubizwa ngokuthi i-cholesterol "embi".
I-cholesterol ye-HDL ibhekwa "njengenhle" ngoba isiza ekususeni i-cholesterol ye-LDL eningi egazini bese iyithutha iyibuyisele esibindini, lapho ingaqhekeka khona futhi ikhishwe emzimbeni. I-cholesterol ye-LDL, ngakolunye uhlangothi, inganqwabelana emithanjeni yegazi, yakhe i-plaque, ivale imithambo yegazi futhi inciphise ukugeleza kwegazi. Lokhu kwandisa ingozi yesifo senhliziyo, isifo sohlangothi, nezinye izinkinga zenhliziyo nemithambo yegazi.
Amazinga aphezulu e-cholesterol egazini ayimbangela enkulu yesifo senhliziyo, okuyimbangela ehamba phambili yokufa emhlabeni jikelele. Izinto eziningi zingabangela i-cholesterol ephezulu, okuhlanganisa ukudla okungenampilo, ukuntuleka kokuzilolonga ngokomzimba, ukubhema, ukukhuluphala ngokweqile, kanye nezimo ezithile zezokwelapha, njengesifo sikashukela kanye ne-hypothyroidism.
Ukuze kutholakale amazinga akho e-cholesterol, kuvame ukwenziwa ukuhlolwa kwegazi okubizwa ngokuthi i-lipid profile noma i-lipid panel. Lokhu kuhlolwa kulinganisa i-cholesterol yakho iyonke, i-LDL cholesterol, i-HDL cholesterol, kanye ne-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-lipoprotein ephansi futhi yaziwa ngokuthi i-cholesterol "embi". Lokhu kungenxa yokuthi ingaholela ekuqongeleleni kwe-plaque, inhlanganisela yamafutha, i-cholesterol ne-calcium engavimba imithambo yegazi futhi ivimbele ukugeleza kwegazi. Uma ukugeleza kwegazi kuvinjiwe, ungase ube nesifo senhliziyo noma isifo sohlangothi.
I-cholesterol ye-HDL: I-cholesterol ye-HDL imele i-high-density lipoprotein. Ibizwa ngokuthi i-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 kanye namafutha e-trans kungaholela ekwandeni kwe-cholesterol ye-low-density lipoprotein (LDL), evame ukubizwa ngokuthi i-cholesterol "embi". Ukudla inyama ebomvu eningi, imikhiqizo yobisi enamafutha amaningi, ukudla okuthosiwe, ukudla okulula okucutshunguliwe, kanye nama-pastries kungaholela ekuqongeleleni kwe-cholesterol ye-LDL, okungavimba imithambo yegazi futhi kuvimbele ukugeleza kwegazi.
2. Indlela yokuphila yokuhlala phansi
Ukuntuleka kokuzilolonga umzimba kungenye into ebalulekile emazingeni aphezulu e-cholesterol. Ukuzilolonga njalo kusiza ekwandiseni i-cholesterol ye-high-density lipoprotein (HDL), evame ukubizwa ngokuthi i-cholesterol "enhle", edlala indima ebalulekile ekuthuthweni kwe-cholesterol eningi isuka egazini iye esibindini ukuze icutshungulwe. Ngaphandle kokuzilolonga okwanele, ibhalansi phakathi kwe-LDL ne-HDL cholesterol ingaphazamiseka, okubangela amazinga e-cholesterol akhuphuke.
3. Ukukhuluphala ngokweqile kanye nokwanda kwesisindo
Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kuhlobene kakhulu namazinga aphezulu e-cholesterol. Ukukhuluphala ngokweqile, ikakhulukazi eduze kwesisu, kwandisa amazinga e-LDL cholesterol kanye ne-triglyceride ngenkathi kunciphisa i-HDL cholesterol. Ukukhuluphala ngokweqile kuthinta ikhono lomzimba lokugaya kahle nokususa i-cholesterol egazini, okuholela ekuqongeleleni kwe-cholesterol kanye nokuthuthukiswa kwe-atherosclerosis.
4. Izici zofuzo
Abanye abantu bavame ukuba namazinga aphezulu e-cholesterol ngenxa yezifo zofuzo ezifana ne-familial hypercholesterolemia. Lezi zimo ziphazamisa ikhono lomzimba lokususa i-LDL cholesterol eningi egazini, okubangela amazinga aphezulu e-cholesterol njalo. Izici zofuzo ziyingxenye encane kuphela yamacala e-cholesterol ephezulu, kodwa akufanele zinganakwa lapho kuhlolwa izici zobungozi zomuntu.
5. Ukubhema nokuphuza
Ukubhema nokuphuza utshwala ngokweqile kungathinta amazinga e-cholesterol. Ukubhema kunciphisa i-cholesterol ye-HDL, okwenza kungasebenzi kahle ekususeni i-cholesterol ye-LDL egazini. Kulimaza nolwelwesi lwemithambo yakho, okwenza kube lula ukuthi i-cholesterol ingene futhi yakhe i-plaque. Ngakolunye uhlangothi, ukuphuza kakhulu kungakhuphula amazinga e-triglycerides, uhlobo lwamafutha egazini oluye lwahlotshaniswa ne-cholesterol ephezulu.
1. Ubuhlungu besifuba noma i-angina: Esinye sezimpawu ezibalulekile ze-cholesterol ephezulu ubuhlungu besifuba noma i-angina. Lapho i-plaque inqwabelana emithanjeni yegazi, ingavimbela ukugeleza kwegazi emisipheni yenhliziyo, okubangela ubuhlungu besifuba noma ukungakhululeki. Lobuhlungu bungasakazeka ezingalweni, emahlombe, entanyeni, emhlathini, noma emhlane futhi buvame ukubangelwa ukuzikhandla ngokomzimba noma ukucindezeleka ngokomzwelo. Uma uhlangabezana nezimpawu ezinjalo, kufanele ufune usizo lwezokwelapha ngokushesha.
2. Ukukhathala okukhulu kanye nobuthakathaka: Ukuzizwa ukhathele njalo noma ubuthakathaka ngaphandle kwesizathu esibonakalayo kungaba uphawu olucashile lwe-cholesterol ephezulu. Lapho imithambo yegazi ivalekile ngenxa yokwakheka kwe-plaque, kungavimbela ukugeleza kwegazi emzimbeni, okubangela ukukhathala kanye nobuthakathaka. Lezi zimpawu zingase zinganakwa noma zibangelwe yindlela yokuphila ematasa noma ukungalali kahle. Kodwa-ke, kubalulekile ukunaka lezi zimpawu, njengoba zingase zibonise izinkinga zempilo eziyisisekelo, okuhlanganisa ne-cholesterol ephezulu.
3. Ukuphelelwa Umoya: Uma uzithola uphelelwa umoya njalo, ngisho nangesikhathi somsebenzi olula noma uphumule, kungaba yimbangela yokukhathazeka. Ukuqongelela kwama-plaque emithanjeni kungathinta ukujikeleza kwegazi emaphashini, okwenza kube nzima ukuphefumula. Lesi sibonakaliso ngezinye izikhathi siholela ekuxilongweni okungalungile njengenkinga yokuphefumula kunokuba sihlotshaniswe ne-cholesterol ephezulu.
4. Umfutho wegazi ophakeme: Umfutho wegazi ophakeme, noma umfutho wegazi ophakeme, uvame ukuhlotshaniswa namazinga aphezulu e-cholesterol. Ukuqongelela kwama-plaque emithanjeni akugcini nje ngokuvimbela ukugeleza kwegazi, kodwa futhi kubeka ingcindezi eyengeziwe enhliziyweni, okubangela umfutho wegazi ophakeme. Nakuba umfutho wegazi ophakeme ungaba nezimbangela eziningi, kungenzeka ukuthi i-cholesterol ephezulu iyisici esiyisisekelo kufanele kucatshangelwe.
5. Ezimweni ezingavamile, abantu abane-cholesterol ephezulu bangase babe nama-cholesterol athambile, aphuzi abizwa ngokuthi ama-xanthomas esikhumbeni sabo. Lawa ma-cholesterol avela kakhulu emajwabu amehlo nasezindaweni ezizungezile njengamabala ayisicaba, aphuzi. Nakuba engenabuhlungu, ukuba khona kwawo kufanele kuxwayise abantu ngamathuba okuba namazinga aphezulu e-cholesterol.
Ukugcina amazinga e-cholesterol anempilo kubalulekile empilweni iyonke, njengoba amazinga e-cholesterol aphezulu angaholela engcupheni enkulu yesifo senhliziyo nezinye izinkinga zenhliziyo. Nakuba ukwamukela indlela yokuphila enempilo, okuhlanganisa ukuzivocavoca njalo kanye nokudla okulinganiselayo, kuyisisekelo sokulawula i-cholesterol, ezinye izithako zokudla nazo zinganikeza umfutho omkhulu.
1. Ama-fatty acid e-Omega-3
Ama-fatty acid e-Omega-3, avame ukutholakala ezinhlanzini ezinamafutha njenge-salmon, i-mackerel, kanye ne-sardine, aziwa ngezinzuzo zawo eziningi zezempilo. Ukufaka lawa ma-fatty acid ekudleni kwakho ngezithasiselo noma ukudla izinhlanzi kungasiza ukwehlisa amazinga e-triglyceride futhi kwandise amazinga e-HDL (amahle) e-cholesterol. Ama-fatty acid e-Omega-3 nawo anezakhiwo zokulwa nokuvuvukala ezisiza ukuvimbela ukwakheka kwe-plaque emithanjeni yegazi, okusiza kakhulu ekuthuthukiseni impilo yenhliziyo nemithambo yegazi.
2. Igalikhi
Igalikhi ibilokhu yaziwa ngezinzuzo zayo eziningi zezempilo, okuhlanganisa nekhono layo lokwehlisa amazinga e-cholesterol. I-Allicin, isakhi esisebenzayo kugalikhi, iboniswe ukuthi inciphisa ukukhiqizwa kwe-cholesterol esibindini futhi ivimbele ukubola kwe-cholesterol ye-LDL. Ukwengeza igalikhi eluhlaza noma ephekiwe ekudleni kwakho noma ukuthatha isithasiselo se-garlic extract kungathuthukisa iphrofayili yakho ye-cholesterol, kwenze kube lula futhi kungabizi kakhulu ohlelweni lwakho lokuphatha i-cholesterol.
I-OEA iyi-molecule eyenzeka ngokwemvelo emzimbeni wethu esebenza njenge-molecule ekhombisa izinqubo ezahlukahlukene zomzimba. Idlala indima ebalulekile ekulawuleni ibhalansi yamandla, isifiso sokudla, kanye nokusetshenziswa kwamafutha emzimbeni. I-OEA ikhiqizwa kakhulu emathunjini ethu amancane, kodwa ingatholakala nakwezinye izitho nezicubu.
I-OEA ingalawula ikhono lokuguqulwa kwe-cholesterol. Izifundo eziningi zikhombisile ukuthi i-OEA ingathinta amazinga e-cholesterol ngokuthinta ukwakheka kwayo, ukuthuthwa kwayo, kanye nokumuncwa kwayo emzimbeni. Izifundo kumamodeli ezilwane zikhombisile ukuthi ukuphathwa kwe-OEA kunciphisa amazinga e-cholesterol, ikakhulukazi i-LDL (low-density lipoprotein) cholesterol, i-cholesterol "embi".
I-OEA yenza lokhu ngokusebenzisa ama-receptor athile enuzi emathunjini, okuhlanganisa i-PPAR-alpha (i-peroxisome proliferator-activated receptor alpha). Uma i-PPAR-alpha isebenza, ivuselela ukuwohloka kwama-fatty acid, ngaleyo ndlela inciphise ukukhiqizwa kwe-cholesterol, ikakhulukazi esibindini. Ngaphezu kwalokho, i-OEA ingathuthukisa ukukhishwa kwe-cholesterol emzimbeni, iqhubeke nokusebenzisa umphumela wayo wokwehlisa i-cholesterol.
Ngaphezu kwalokho, i-OEA ithuthukisa ukuzwela kwe-insulin futhi ilawula i-metabolism ye-glucose, kokubili okuyizici ezibalulekile ekugcineni amazinga e-cholesterol anempilo. Ngokulawula lezi zinqubo ze-metabolism, i-OEA ngokungaqondile ikhuthaza iphrofayili ye-lipid enempilo futhi inciphisa ingozi yezinkinga ezihlobene ne-cholesterol.
I-cholesterol iyinto enamafutha ekhiqizwa ngokwemvelo yimizimba yethu futhi itholakala ekudleni okuthile. Idlala indima ebalulekile emisebenzini yomzimba njengokukhiqizwa kwama-hormone kanye nolwelwesi lwamaseli.
Ucwaningo lubonisa ukuthi i-PEA ingavimbela ukukhiqizwa kwe-cholesterol emaseli esibindi. Ngokwenza kanjalo, ingasiza ekwehliseni amazinga e-cholesterol iyonke futhi inciphise ingozi yesifo senhliziyo. Umphumela ongase ube khona wokwehlisa i-cholesterol we-PEA kucatshangwa ukuthi ubangelwa ikhono layo lokusebenzisa ama-receptor athile alawula i-metabolism ye-cholesterol.
Ngaphezu kwalokho, i-PEA itholakale inezakhiwo zokulwa nokuvuvukala. Ukuvuvukala kudlala indima ebalulekile ekuthuthukisweni kwe-atherosclerosis, isifo lapho i-cholesterol plaque yakheka khona emithanjeni yegazi, okubangela ukwehla kokugeleza kwegazi futhi kwandise ingozi yesifo senhliziyo. Ngokunciphisa ukuvuvukala, i-PEA ingasiza ekugcineni imithambo yegazi iphilile futhi ivimbele ukunqwabelana kwe-cholesterol.
U: Ingabe imithi yemvelo noma izithasiselo ziyayehlisa ngempumelelo i-cholesterol?
A: Eminye imithi yemvelo kanye nezithasiselo zingase zibe nemiphumela engaba khona yokwehlisa i-cholesterol, kodwa ukusebenza kwazo kuyahlukahluka. Kunconywa ukubonisana nochwepheshe wezempilo ngaphambi kokuqala noma yimiphi imithi yemvelo noma izithako ukuze kuqinisekiswe ukuphepha nokusebenza kwazo.
U: Kuthatha isikhathi esingakanani ukubona imiphumela yokushintsha indlela yokuphila ukuze kwehliswe i-cholesterol ngokwemvelo?
A: Isikhathi sokubona imiphumela yokushintsha kwendlela yokuphila siyahlukahluka kuye ngomuntu nomuntu. Ngokuvamile, ukuthuthuka okukhulu emazingeni e-cholesterol kungabonakala zingakapheli izinyanga ezi-3 kuya kwezi-6 zokwenza izinguquko zokuphila ezinempilo njalo.
Isixwayiso: Lesi sihloko senzelwe ulwazi olujwayelekile kuphela futhi akufanele sithathwe njenganoma yisiphi iseluleko sezokwelapha. Olunye ulwazi lweposi lebhulogi luvela kwi-inthanethi futhi alulona ochwepheshe. Le webhusayithi inesibopho sokuhlunga, ukufometha nokuhlela izihloko kuphela. Inhloso yokudlulisa ulwazi olwengeziwe akusho ukuthi uyavumelana nemibono yayo noma uqinisekisa ubuqiniso bokuqukethwe kwayo. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukwenza izinguquko ohlelweni lwakho lokunakekelwa kwempilo.
Isikhathi sokuthunyelwe: Novemba-27-2023
