Abanye abantu bakholelwa ukuthi i-cholesterol ingenye yezinto eziyingozi emzimbeni. Namuhla, abakhiqizi abaningi bakhombisa kumkhiqizo wabo ukuthi "akukho-cholesterol" noma "ayikho i-cholesterol."
Imikhiqizo enjalo ibhekwa njengokudla futhi inconyelwe ukusetshenziswa odokotela abaningi. Ingabe abantu bangaphila ngaphandle kwe-cholesterol? Yebo akunjalo.
I-cholesterol inezici ezithile, ngaphandle kwazo lapho umzimba womuntu ungeke ube khona:
- Ngenxa ye-cholesterol, isibindi sikhiqiza ama-bile acids. Lawa ma-asidi abandakanyeka ekugayweni kwamathumbu amancane.
- Ihlanganyela ekukhiqizweni kwama-steroid ama-hormone emadodeni.
- Ithatha iqhaza ekukhiqizeni i-Vitamin D.
- Izinga elanele lama-lipoprotein liqinisekisa inkambo evamile yenani elikhulu lokuphendula kwe-metabolic.
- Ama-lipoprotein ayingxenye yokwakheka kwama-membrane amaseli.
- Ingqondo yomuntu ekwakhekeni kwayo inamaphesenti ama-8 ama-lipoprotein, anikela ekusebenzeni okujwayelekile kwamangqamuzana ezinzwa.
Inani elikhulu le-cholesterol lakhiwa isibindi. Isibindi sikhiqiza amaphesenti angama-80 ayo yonke i-cholesterol emzimbeni. Futhi amaphesenti angama-20 aqhamuka ngaphandle evela nokudla.
Inani elikhulu lale khompiyutha litholakala ku:
- amafutha ezilwane;
- inyama;
- inhlanzi
- imikhiqizo yobisi - ushizi wekotishi, ubisi, ibhotela no-ukhilimu omuncu.
Ngaphezu kwalokho, inani elikhulu le-cholesterol litholakala emaqanda enkukhu.
Ezitho zomzimba ezinempilo, i-cholesterol kumele idakwe nsuku zonke. I-cholesterol kufanele ibhekwe njalo. Ngale njongo, kunconywa ukunikela ngegazi ukuze lihlaziywe minyaka yonke.
Amanani ajwayelekile ale nto aqala kumamilimitha angu-3.9 kuya ku-5.3 ilitha ngalinye. Izinga le-cholesterol lihlukile emadodeni nakwabesifazane, inkomba yobudala ibaluleke kakhulu. Izinga elijwayelekile labesilisa ngemuva kweminyaka engama-30 lenyuka nge-1 millimilile ngelitha. Kwabesifazane balesi sikhathi, izinkomba azishintshi. Ukulawulwa kwenqubo yokulondolozwa kwezinga elizinzile lama-lipoprotein emzimbeni kwenziwa ngaphansi kwethonya lamahhala ocansi abesifazane.
Uma i-cholesterol iphezulu kakhulu, lokhu kungadala ingozi eyengeziwe yokuthuthukisa i-pathologies ehlukahlukene.
Ama-pathologies anjalo angafaka:
- isifo sokuqina kwemizwa;
- isifo sesibindi
- izifo zamaphethelo aphansi nangaphezulu;
- isifo se-coronary artery;
- infarction myocardial;
- i-microstroke noma unhlangothi.
Ngokusebenza okujwayelekile kwezitho zomzimba, umzimba uyakwazi ukubhekana namazinga aphakeme we-cholesterol embi. Uma lokhu kungenzeki, i-cholesterol inqwabelana emithanjeni yegazi, futhi ama-cholesterol plaques akha isikhathi. Ngokuphikisana nalesi sizinda, ukuthuthukiswa kwama-pathologies ahlanganayo kuyabonakala emzimbeni.
Ungakanani cholesterol ngosuku?
Uma umuntu engahlaseli isifo, khona-ke umthamo wansuku zonke ungama-300-400 mg. Ukuze wenze lokhu, udinga ukudla kahle. Isibonelo, ama-100 g wamafutha ezilwane aqukethe amamiligremu ayi-100 alesi sakhi. Lokhu kuphakamisa ukuthi abantu abakhuluphele noma abakhuluphe ngokweqile kufanele balalelisise yonke imikhiqizo.
Inani elikhulu le-cholesterol liqukethe emikhiqizweni eyethulwa etafuleni.
| ukunamathisela kwesibindi, isibindi | 500 mg |
| ubuchopho bezilwane | 2000 mg |
| izikhupha zamaqanda | Ama-milligram angama-200 |
| ushizi onzima | I-130 mg |
| ibhotela | 140 mg |
| ingulube, iwundlu | 120 mg |
Kuneqembu lemikhiqizoenqatshelwe ukudla noma yiluphi uhlobo kubantu abahlupheka ngamanani aphezulu we-HDL ne-LDL emzimbeni.
Le mikhiqizo:
- ukhilimu
- amaqanda
- skim ubisi
IButter nayo ingekaleli qembu.
Kunezindlela zokudla ezimbalwa okululekwa ukuthi kuzidle uma kuphakanyiswa i-cholesterol yegazi.
Ngaphambi kokuzisebenzisa ngenani elikhulu, kungakuhle ukuthi uthintane nodokotela wakho.
Lokhu kuzosiza ukugwema amazinga aphezulu e-LDL ne-HDL egazini.
Cabanga ukuthi yikuphi okulungele ukusebenzisa.
Imikhiqizo equkethe amafutha e-polyunsaturated ne-monounsaturated. Lolu hlobo lomkhiqizo luhlanganisa uwoyela wemifino kanye nezinto zokudla ezithathwe Kungaba yi-olive olive, i-avocado, i-sunflower oil kanye nabanye. Ukudla okubandakanya le mikhiqizo kunganciphisa i-cholesterol embi ngo-20%.
Imikhiqizo equkethe okusanhlamvu noma i-bran. Bayakwazi ukulwa ne-cholesterol ephezulu. Ingxenye eyinhloko yokwakheka kwe-bran yi-fiber. Ngibonga yena, inqubo yokufakwa kwe-lipoproteins ngezindonga zamathumbu amancane namakhulu ibekiwe. Ama-cereals kanye ne-bran angawehlisa i-cholesterol embi ngesilinganiso se-12%.
Imbewu yefilakisi Kufakazelwe kaningi ukuthi ifilakisi isitshalo esisebenzayo ekulweni nama-lipoprotein aphezulu. Ososayensi bathole ukuthi zingama-50 amagremu kuphela wembewu edliwa nsuku zonke anciphisa i-cholesterol nge-9%. Kuyasiza kakhulu ukusebenzisa uwoyela onamafutha we-atherossteosis nesifo sikashukela.
Garlic: Ukwenza umphumela wegalikhi ubonakale, kufanele uchithe kuphela okuluhlaza. Ngiyabonga kuye, izinga lezinto emzimbeni lehla cishe ngo-11%. Noma yikuphi ukwelashwa okushisa, i-garlic ilahlekelwa yizakhiwo zayo ezizuzisayo.
Imifino, izithelo noma amajikijolo ane-tint ebomvu. Ngenxa yobukhona be-lycopene pigment, ukusetshenziswa kwamajikijolo noma imifino enjalo kunganciphisa izinga ngo-18%.
Amantongomane. Ama-Walnuts, ama-pistachios, noma amantongomane asusa i-cholesterol emzimbeni. Ngomthelela omkhulu, kufanele kudliwe ngamafutha emifino. Kulokhu, okuqukethwe kwe-LDL kwehla ngo-10%.
Ibhali Iyakwazi nganoma iyiphi indlela ukunciphisa i-LDL egazini cishe nge-9%.
Ushokoledi omnyama Lokhu kusebenza kuphela ku-chocolate equkethe i-cocoa powder engaphezu kwe-70%. Lo mkhiqizo, kanye netiye eliluhlaza, uyakwazi ukukhipha i-cholesterol eyingozi emzimbeni, ukuqina kwayo kuncishiswe ngo-5%.
Ngaphezu kwalokho, kunconywa ukuphuza amalitha amanzi nengxenye nsuku zonke.
Lapho kuphakama umbuzo wokuthi kungenzeka yini ukuphuza utshwala, nokuthi kungakanani, uma kuphakama i-cholesterol, imibono ihlukaniswe.
Abanye bathi utshwala buyingozi enkulu, noma ngabe i-cholesterol ayiphakanyisiwe. Futhi uma izinga selivele landa ngokweqile, khona-ke liyayikhuphula futhi.
Abanye, kunalokho, bathi utshwala buyasiza futhi bungabhubhisa, bukhiphe i-cholesterol.
Ngeshwa, lezi zinkulumo ezimbili azilungile.
Ngakho-ke i-cholesterol notshwala basebenzisana kanjani? Uma kukhulunywa ngokuphuza utshwala ezingeni eliphakeme, udinga ukucabanga ngamaphuzu athile:
- okuphuzwa utshwala;
- kusetshenziswa umthamo ongakanani wotshwala.
Imvamisa, ukuze kuliwe ne-cholesterol, iziguli zisebenzisa i-vodka, iwayini, i-cognac noma i-whisky.
I-Whisky, esekelwe ku-malt, inomphumela we-anticholesterol. Lesi siphuzo siqukethe i-antioxidant enamandla kakhulu - lena yi-ellagic acid. Iyakwazi ukususa i-cholesterol ngokwengxenye ngumzimba.
IVodka inempahla ehlukile. Akuhlangene ngalutho nezenzo zokwelapha. Kungalimaza kuphela.
Ukwakheka kwe-cognac kuthunyelwe ngezinto eziphilayo. Iyakwazi ukwehlisa i-cholesterol, inomphumela we-antioxidant.
Iwayini lingafaniswa ne-cognac. Iphinde ibe nomphumela we-antioxidant futhi ilwe ne-cholesterol esebenzayo. Kufanele kukhunjulwe ukuthi ukusetshenziswa kophuzo oludakayo kumele kususwe ngokuqinile ukuze kungalimazi umzimba.
Mayelana ne-cholesterol kanye nezinga lokusebenzisa kwayo kuchazwe kuvidiyo kule ndatshana.
