Uma uzwa igama elithi "metabolic syndrome," ungase ucabange ukuthi lihlobene nemetabolism ehamba kancane noma engazinzile, kodwa isimo empeleni siyinkimbinkimbi kakhulu. Kwenzeka lapho izici zempilo ezimbalwa (ucabanga umfutho wegazi ophakeme kanye ne-cholesterol) zihlangana futhi zikhomba engcupheni eyengeziwe yezifo ezimbi kakhulu njengesifo sikashukela nesifo senhliziyo.
Njengoba kungelona igama lasekhaya ncamashi, nakhu okudingeka ukwazi mayelana nesimo nokuthi yini ongayenza ukuze usigweme noma usize ukuhlehlisa.
Iyini i-metabolic syndrome?
Cabanga nge-syndrome njengeqembu lezinto eziyingozi, ikakhulukazi, umfutho wegazi ophakeme, i-triglycerides ephezulu, ushukela ophezulu wegazi, i-HDL ephansi ("enhle") i-cholesterol, kanye ukukhuluphala kwesisu, okungaba yisifo esingelapheki. Lesi simo singaphinda kabili ingozi yesifo senhliziyo futhi sandise amathuba akho okuba nesifo sikashukela sohlobo lwe-II ngokuphindwe kahlanu, ngokusho kocwaningo olwanyatheliswa ngo-March 2017 kwethi Preventing Chronic Disease. Kuye kwaxhunyaniswa nesifo samathambo, izinhlobo ezihlukahlukene zomdlavuza, nokufa ngaphambi kwesikhathi.
I-Metabolic syndrome ithinta i-34% yabantu abadala e-United States, ngokusho kocwaningo lwangaphambilini, ukwanda okungaphezu kwama-35% kusukela eminyakeni engu-20 edlule. Amathuba akho okuba nalesi sifo nawo anda ngokuya ngeminyaka.
I-Metabolic syndrome ifana nethuluzi elihle lokuxwayisa ukuthi usengozini yokuba nesifo sikashukela noma isifo senhliziyo. Lesi yisikhathi esiphelele sokungenela kanye nemizamo yokuphinda uguqule izinto. Kube nokwanda okusheshayo kubantu abafanelekela ukuthola i-metabolic syndrome ikakhulukazi ngenxa yokwanda kwenani labantu abakhuluphele ngokweqile nabakhuluphele ngokweqile, izinguquko zokudla okuphathelene nenani labantu, kanye nokuncipha kokuzivocavoca umzimba.
Okungenzeka ukuthi kwenzekani ukuthi kwabanye abantu abakhuluphele ngokweqile noma abakhuluphele ngokweqile, umzimba uqala ukuzilungisa kabusha, ekugcineni kuholele esimweni sokumelana ne-insulin. Lokho ukumelana ne-insulin kungaholela ekuvuvukeni kwemithambo yenhliziyo kanye nephrofayili ye-cholesterol engavamile, okuholela kancane kancane kushukela nesifo senhliziyo.
Itholakala kanjani i-metabolic syndrome?
Usuvele wazi ukuthi yini okumele uyenze. Phakathi nokuhlolwa kwakho kwaminyaka yonke, udokotela wakho ubheka ubude bakho, isisindo sakho, nomfutho wegazi, bese uhlola izinto ezifana ne-cholesterol yakho namazinga kashukela egazini. Uzobe eqaphile uma amazinga angajwayelekile evela ezilinganisweni ezimbalwa ezihlukene.
Lapho bexilonga i-metabolic syndrome, odokotela babheka okungenani okuthathu kwalokhu okulandelayo:
- Isiyingi sokhalo: ngaphezu kwamasentimitha angama-88 kwabesifazane no-101 kwabesilisa
- Amazinga e-Triglyceride: 150 mg/dL noma ngaphezulu
- I-HDL cholesterol: ngaphansi kuka-50 mg/dL kwabesifazane kanye no-40 mg/dL kwabesilisa
- Umfutho wegazi: 130/85 mmHg noma ngaphezulu
- Izinga likashukela wegazi lokuzila ukudla: 100 mg/dL noma ngaphezulu
Lezi zici eziyingozi zibonakala zihlangana futhi zihlala ndawonye ngaphambi kokuba abantu bathole isifo sikashukela noma i-CHD. Uma uthola ileveli ephawulekayo kokukodwa, kuwuphawu lokuhlola abanye.
Kwenzekani uma ingalawulwa?
I-syndrome ayigcini nje ngokukubeka engcupheni yesifo sikashukela kanye I-Cardíaca ye-enfermedad, kodwa ungase futhi andise ingozi yakho yokushaywa unhlangothi, isifo sesibindi esinamafutha angenasoalcoholic, i-polycystic ovary syndrome, nesifo sokuphelelwa umoya. Kubantu abanesifo sikashukela, kungandisa namathuba okulimala kwezinzwa kanye ne-retina.
Qiniseka ukuthi unodokotela onakekela kahle oyinhloko futhi ukhulume naye mayelana nokuthi yini ethathwa njengesisindo esinempilo nomfutho wegazi kuwe, nokuthi udinga yini ukuhlolelwa izimo ezifana nesifo sikashukela.
Indlela yokunciphisa ingozi?
Kunezindlela ezilula zokwehlisa ingozi ye-metabolic syndrome noma ukusiza ukuyihlehlisa uma kutholakale ukuthi unayo.
Ukuncipha emsimbeni
Ukuncipha kwesisindo kungamelana nesici ngasinye sobungozi kanye namathuba akho okuthuthukisa i-metabolic syndrome ngokuvamile. Kodwa hamba kancane futhi uzinze ukuze uqiniseke ukuthi ungagcina izinguquko. Zama ukunciphisa isisindo somzimba wakho ngo-5-10%.
Hambisa okuningi
Ukuzivocavoca kuyasiza, kodwa akudingekile ukuba uzivocavoce ejimini kahlanu ngesonto. Ungakwazi ukuhamba, ukubhukuda, ukuzijwayeza i-yoga noma ingadi, noma yini ehambayo kakhulu.
Imihlahlandlela yokusebenza komzimba incoma ukuthola ubuncane bemizuzu engu-150 yomsebenzi womzimba olinganiselayo (njengokuhamba) noma amaminithi angu-75 omsebenzi onamandla (okufana nokugijima) iviki ngalinye. Ungakwazi ukuhlela ukujima kwemizuzu engu-20 noma engu-30, kodwa uma unesikhathi esifushane, kulungile ukuhlephula isikhathi sakho sibe yizikhawu ezincane nakakhulu.
Ukuzivocavoca kuphumelela nakakhulu uma kuhlanganiswa nokudla okunempilo.
lungisa ukudla kwakho
Okudlayo nakho kunendima ebalulekile. Ukudla okunama-carbohydrate amaningi kanye noshukela olula kuyisici esiyingozi se-metabolic syndrome, ngakho nciphisa ukudla kwakho ama-carbohydrate acwengiwe nokunye ukudla okune-high-glycemic. Kungcono ukugwema iziphuzo ezinoshukela, njengama-sodas neziphuzo zezemidlalo. Iziphuzo zingaba nama-carbohydrate amaningi futhi zandise ingozi yokungajwayelekile kwamazinga kashukela egazini. Ukuwehlisa kuwumgomo obonakala kalula.
Kungcono kakhulu ukulandela ukudla okuhlanganisa okusanhlamvu, amaprotheni anomzimba njengenkukhu nenhlanzi, amafutha anempilo enempilo, nenala yemifino nezithelo. Ukuhlaziywa kwe-meta kaSepthemba 2019 okushicilelwe kujenali Nutrients kwathola ukuthi le phethini yokudla iholela engcupheni ephansi ye-metabolic syndrome.