Ukuzama izinto ezintsha, ukungenisa ubungqina bokuxhaphaka impilo ye cardio kunye nokuxhumana okubalulekile phakathi kokuphakama kwe cholesterol, kuyingxaki ebalulekileyo thathwe ngabo bonke abantu abangena kumjikelo wezikhumbuzo. Njengoko iminyaka iguquka, umjolo we metabolism, umgangatho we hormone kunye nokuhluma kwezitho kuye kuphucukile, ukuphathwa kwezempilo akufuneki kuhlengahlengiswe ngamasu, ngakumbi kumxholo wezeMTB kunye necholesterol engalunganga, oku kubaluleke ngakumbi ngexesha lemjikelo wezikhumbuzo. Le ngqokelela ibhiyoze ngokuphakathi kumngcipheko wecholo i-cholesterol kunye nezeMTB yezoqoqosho, ibandakanya imvelaphi ewusizo, uhlalutyo lweengcali, iindlela zemvelo kunye neengcebiso ezineenkcitho ezichanekileyo, kwaye ikhuthaze wonke umntu ukuba bajolise kumiyezeli yokudala, bakhuthaze ukutya kwezinto ezintsha, bagubungele ingxaki ye-cholesterol, bavelise umjikelo omtsha wokuphila kwe cardio.
1. Ukuqonda okujolisa kakhulu kwimijikelezo yezikhumbuzo kunye nemikhwa yezeMtB: ukuqala kwiimeko zomzimba.
1. Yintoni imjikelo wezikhumbuzo?
Imjikelo wezikhumbuzo kubantu besifazane, ngumbhalo ovelayo naphakathi kwezitho, umjolo we estrogen uncipha; kwaye kumntu wesilisa, imjikelo wezikhumbuzo ngoku uhamba phantsi ngokomgangatho we testosterone. Ngaphandle kokuba ubovili nezinja, ubuncinane kumagoni buncedisa ndizela imikhwa emininzi ye-physiological kunye nepsychological, njengokukhanya, ukuhamba, ukufuthe, ukudikiza, ukuhlalisa, kunye nemiphumo eyahlukeneyo ye-cholesterol.
2. Kutheni i-cholesterol ephakeme ibonakala kumjikelo wezikhumbuzo?
I-estrogen kunye ne-testosterone zimele ukuphucula impilo ye cardio kwaye zikhuthaze i-high-density lipoprotein (HDL) ukuveliswa, zivale emsebenzini i-low-density lipoprotein (LDL). Xa le miphumo ye hormon iphantsi, umngcipheko wokuphazamiseka kwi-cholesterol uyanda, ngakumbi i-LDL cholesterol ikhula, i-triglycerides iyanda, ngelixa i-HDL yehliswa, ibe yinto ebalulekileyo ye-atherosclerosis, kunye nemiphumo yezeMTB.
3. Iimeko ezichanekileyo zomngcipheko wezeMTB
Ukwakhiwa kwe-atherosclerosis kuvela kwi-cholesterol ehlanganiselwe edlula kumgca we arteries, okwenza umkhono wombumbulu ube buthathaka, ngoko ke kubangela uxinzelelo olukhulu, umphunga womzimba, okanye ukuqunjelwa. Imijikelezo ye-physiological ehlukeneyo kumjikelo wezikhumbuzo, imikhwa yokuphila engaphelele, kunye nezinye izinto eziqhelekileyo zenzeka zebonisa i-cholesterol.
2. Ukubandakanya izigqibo ezijolise kumjikelo wezikhumbuzo kunye nemikhwa ye cholesterol ephakeme.
1. Iimpawu ezivamile
- Ukungasebenzi, uxinzelelo lwemithambo, umhlomlo okanye ubuhlungu base gqirha.
- Imikhono ethile okanye ukuqunjelwa okukhanyayo.
- Umdla omde wokuhlola okanye ukuphuma.
- Uxinzelelo lwe egazi oluphezulu, okanye umgqibelo we- cholesterol umnikelo omncane.
2. Izikhumbuzo ezigqithisile
- Umndeni onomlando wezeMTB.
- Uxinzelelo olukhulu, i-diabetes, okanye i-obesity.
- Uxinzelelo lwezibonelelo eziphathekayo kunye neziciphisa i-intake (njengomngcipheko wokuphakamisa kwe-insulin).
3. Ukuhlalutya iingxaki: Uhlalutyo lwe-cholesterol kunye nempilo yezeMTB.
1. Iimeko zomzimba
- Ukwehla kwe-estrogen/testosterone.
- Ukuthanda kwembindini.
- Ukuncitshiswa kwe-caloric metabolic rate.
2. Iimeko zokuphila
- Ukuphila ngaphandle kwemisebenzi efanelekileyo.
- Ukutya kwezokondla okunezinto eziphathekayo eziphezulu, i-sugar ephezulu.
- Uxinzelelo olukhanyayo, i-sleep disturbances.
- Ukuphuza, ukucima.
3. Izityalo eziphathekayo
- Umlando wecholesterol ephezulu.
- Izifo ezingavela kuhambileyo.
4. Ukujolisa kweengcali.
1. Isihloko sokuqinisa uxinzelelo lwezeMTB: Ukukhathalelwa kweNkqubo yonke.
Ngokwenkolo ezikwi-intanethi, ukutya, umgangatho wokuphila, kunye nomjolo kukhokela ekuphatheni i-cholesterol ephakeme, ukunciphisa imiphumo yezeMTB.
2. Ukulawulwa kobunzima kunye ne-cholesterol.
Iphando lithi ukunciphisa ubunzima be-5% – 10% kungaphucula i-cholesterol epheleleyo, i-LDL kunye ne-triglycerides ngelixa ikhulisa i-HDL.
3. Uxinzelelo lwezengqondo kunye ne-cholesterol.
Izithako zomoya (cortisol) zinger iFat Metabolism, ukuxhumana ngama-chronic stress, kungakhuthaza i-cholesterol, uxinzelelo. Ngoko ke, uxholo lweemvakalelo luyafuneka.
5. Izicwangciso zokuzikhusela kunye nezicwangciso zokuphucula.
1. Uhlolo olunobuchule
- Ukuchitha i-blood pressure ngonyaka.
- Ukugunyazisa ukutya kunye ne-sport, ubonise imihla yokuphila.
- Ukukhokela iqhosha le-cholesterol ngonyaka.
2. Jonga ihlabathi ukuphucula umjelo wokuphila.
- Ukuzama imizuzu engama-150 ye- aerobic exercise ngeveki (njenge-distance walking, ukuphuza, ukushaya kwibhayisekile), ungafuni ukungena ngaphakathi kweeyure phantse.
- Ukubamba umphunga: Ukuphosa amatikiti ama-2-3 abaphaya kumjikelo, ngamzilim.
3. Ukuphila ngokulungisa nesikhumbuzo.
- Ukumisa iindidi ze-ancy.
- Ngaphambi kokuhlala ngaphakathi iindawo ziya kuthi ghlayi (4-7-8 umjelo), thatha uxlolo okanye ulungise.
6. Izicwangciso zendalo kunye neempilo.
1. Iingxaki zokutya: i-cholesterol ephakeme yokutya.
- Ukutya okukhawulezayo: I-25–35 grams, erizwaniki, chia seeds, psyllium husk.
- I-Omega-3 fatty acids: Ngenxa ye-mukasi, uzikhankanya i-less-protein.
- Ontle bephathwe ama-yogurt, emrhambo.
- Nika umjelo ophakamileyo weziqhamo ezihambayo, i-dried fruits, i-olive oil, imixube, yaphu.
- Chaza umphunga: igazi elilungileyo lemihla ye-25 grams.
2. Ukufaka umculo.
- Kukhethwe umculo we-classical onamaHertz. (njengeBach, Beethoven), yona yi130-60 Hz, nhlobo imihla emi-3-4, efuna ukufundeka izimanga zamakhengeze, ijamba ukutya kwesigcwalisa.
- Ungazidla ngokubona umzwa (ukuhamba, ukusingatha).
3. I-aromatherapy.
- I-orange flower, i-oregano, i-peppermint essential oils ziza ukukhangela uxinzelelo oluncinane, ukukhuthaza imvakalelo ezimnandi. Jonga i-oil, ungayi buya phambili nge-scent.
4. I-massage endala.
- Ukuphawula kobona/lungisa ukuxhumana (hamba, lungise, ukomisa) imihla emi-2, imihla emihlanu, yenza umsebenzi omnene.
7. Iziluleko zeMedical kunye nezicwangciso zophando.
1. Uvavanyo lweengcali kunye ne-thrombolytic treatment.
- I-patients ye-cholesterol ephakeme, emva kokuphila, kufuneka ibandulelanise i-nutrition, i-BMI, i-zolo, ubhalise i-obies effi.
- I-case ze-high risk, iziluleko ezahlukeneyo, zibandakanya i-aspirin yokulahla.
2. I-MRI ye-resonance image.
- Ukuphanda izitho zomoya ngeenyanga ezi-2-3 phinda, kufanele kukhankanya i-atherosclerosis okanye i-cholesterol.
3. I-Evaluation yeMisebenzi.
- Qhuba ukufundabala, umjikelo, uxinzelelo lwe-cholesterol, uphume kule bhodi.
8. Zibandakanye ukuza ze: Ukuphucula kuwo.
1. Ukuphosa ukutya okubhidliza.
- I-16:8, eyomhlathi wemini, ukuba inani lama-static diets 8 aweek: ukusombulula i-cell lifecycle.
- Zama i-Nutritionist ukunceda umjelo ungahlala awulunganga.
2. Phakathi komphakathi ophilayo,
- Bhalisela iminyango yokuphila, imijelo yokuzonwabisa.
- Ukunye kwi-intanethi, ibhalise.
3. Iingcali zokuphila.
- Ukulawula i-music, i-experiments, i-works.
- Qikelela ibhodi ubulale imikhwa.
4. Isihlaselo sokuhlola impilo.
- Qhubeka uzilungise i-BMI, i-Body Pressure, iziguli.
9. Ukuthobela umgomo.
1. Umphakathi 1 (1-3 months):
- Yobuncinane, yazi.
- Qhagamshelana ne-sport, gqibezela training.
- Ukubhala imihla.
2. Umphakathi 2 (4-6 months).
- Ukungqinelana, zama.
- Jonga amalungiselelo, no-muhondolo.
3. Umphakathi 3 (7-12 months):
- Olwaziyekileyo, yenza iwaya, yenza umsebenzi.
- Ukukhetha, uhlola umsebenzi wakho.
10. Imijikelezo: Shiya impilo zabo, vuma i-ovum.
Abantu abaninzi Bambalwa be-cholesterol, abanakaliswa, ngokweemiba zezemidlalo, imijikelezo. Zama ukudibana, ngezona zinto, ngengqesho yempilo, imbewu yesibonelelo. Ngqo, masikhangela izito, ngakumbi madala, imihla ye-time, ngenkxaso nophando, ubekwe. Lo ngumsebenzi olinganiselweyo, uyimfuneko yezenzo ezixhaswayo, ukwenziwa okuqatha. Zama ukufunda igalelo, philisa, ngokuqhubeka, ukubheja.