Idan muka yi tunanin cholesterol, abu na farko da ke zuwa a zuciya shine cututtukan zuciya, ko ba haka ba? Sau da yawa muna jin mutane suna cewa, 'Oh, ba shi da kyau a sami yawan cholesterol, zai haifar da bugun zuciya.' Wannan gaskiya ne gaba ɗaya. Amma shin kun san cewa matakin cholesterol ɗinku na iya shafar lafiyar kwakwalwarku kai tsaye? Wannan batu ne da ba ma magana akai sosai, amma yana da matuƙar muhimmanci. Don haka bari mu yi magana game da shi dalla-dalla a yau.
Menene alaƙar da ke tsakanin cholesterol da kwakwalwa?
Da farko, bari mu fahimci wannan. Akwai wata cuta da wasu mutane ke kamuwa da ita yayin da suke tsufa, inda a hankali suke rasa tunaninsu, kuma muna kiranta da cutar Alzheimer . Wannan yanayi ne mai matuƙar baƙin ciki. Masana kimiyya har yanzu suna ƙoƙarin gano ainihin abin da ke haifar da wannan cuta. Amma sun gano abu ɗaya. Wato, mutanen da ke fama da cutar Alzheimer suna samun wani abu da ake kira amyloid plaques a cikin kwakwalwarsu.
Kamar yadda cholesterol ke taruwa a cikin jijiyoyin jininmu yana toshe su, waɗannan amyloid plaques wani nau'in furotin ne da ke taruwa tsakanin ƙwayoyin kwakwalwa. Waɗannan plaques suna tsoma baki ga kwararar bayanai tsakanin ƙwayoyin kwakwalwa. Waɗannan plaques suna samuwa ne ta hanyar tarin furotin da ake kira beta-amyloid .
Yanzu wataƙila kana tunanin, "To ta yaya cholesterol ke da alaƙa da wannan?" Binciken da aka yi kwanan nan ya gano cewa akwai alaƙa tsakanin matakin cholesterol a cikin jininmu da adadin wannan amyloid da ke cikin kwakwalwa.
Masu binciken sun ce, "Rashin kyawun tsarin cholesterol a jikinmu, kamar yadda yake taimakawa wajen kamuwa da cututtukan zuciya, na iya taimakawa kai tsaye wajen kara yawan wannan amyloid wanda ke taimakawa wajen kamuwa da cutar Alzheimer."
A taƙaice dai, idan matakin mummunan cholesterol (LDL cholesterol) a cikin jininmu ya ƙaru kuma matakin kyakkyawan cholesterol (HDL cholesterol) ya ragu , haɗarin kamuwa da amyloid plaques da muka yi magana a kai a cikin kwakwalwa yana ƙaruwa. Wannan shine babban haɗin da ke tsakanin su biyun.
Bari mu san daidai game da cholesterol "mai kyau" da "mara kyau"
Idan muka yi magana game da cholesterol, yana da matukar muhimmanci a san nau'ikansa guda biyu. An ambaci waɗannan a cikin rahoton bayanin martabar Lipid ɗinku. Bari mu duba wannan tebur don fahimtar wannan a sarari.
| Nau'in cholesterol | A takaice dai... (sunan da muke kira shi) | Abin da yake yi wa jiki |
|---|---|---|
| LDL (Ƙarancin Lipoprotein Mai Yawan Yawa) | Cholesterol mara kyau | Idan waɗannan suka taru, suna taruwa a bangon jijiyoyin jini kuma suna toshe su. Wannan yana da illa ga zuciya da kwakwalwa. |
| HDL (High-Density Lipoprotein) | Cholesterol mai kyau | Waɗannan kamar maganin tsarkakewa ne. Suna taimakawa wajen ɗaukar cholesterol da ba a so daga jijiyoyin jini zuwa hanta da kuma cire shi daga jiki. |
Me ya kamata mu yi to?
Manufarmu ya kamata ta kasance rage LDL (mummunan cholesterol) da kuma ƙara HDL (mai kyau cholesterol). Wannan ba wai kawai yana da kyau ga lafiyar zuciya ba, har ma yana taimakawa wajen kiyaye lafiyar kwakwalwarmu a cikin dogon lokaci.
Yaya ake kula da matakan cholesterol lafiya?
Wannan ba babban abin mamaki ba ne. Ana iya yin sa da ƴan sauye-sauye kaɗan da za ku iya yi wa salon rayuwarku. Wannan babban jari ne a cikin zuciyarku da kwakwalwarku.
1. Yi canji a cikin abincinka
- Rage Kitse Mai Kitse: Waɗannan su ne babban abokin gaba da ke ƙara LDL, wato, mummunan cholesterol. Ana samun su a cikin abinci mai mai, soyayyen abinci, "abinci na ɗan gajeren lokaci", kek, biskit, curry da aka yi da madarar kwakwa mai yawa, da jan nama (nama, naman alade). Yana da mahimmanci a ci waɗannan a matsakaici gwargwadon iko.
- Zaɓi mai mai kyau: Goro kamar cashew, gyada, da almond, da kuma avocado da man zaitun, suna ɗauke da kitse mai lafiya. Waɗannan suna taimakawa wajen ƙara yawan HDL, ko kuma cholesterol mai kyau.
- Ku ci abinci mai yawan fiber: Ku haɗa abinci kamar hatsi, shinkafa mai launin ruwan kasa, 'ya'yan itatuwa, kayan lambu, da ganye masu ganye (salati, latas) a cikin abincinku. Waɗannan suna taimakawa wajen sarrafa shan cholesterol a jiki.
2. Motsa jiki kowace rana
Motsa jiki yana ɗaya daga cikin mafi kyawun hanyoyin da za a ƙara yawan matakan HDL (mai kyau cholesterol). Idan za ku iya yin wani abu kamar tafiya mai sauri, gudu, hawa keke, ko iyo na tsawon akalla mintuna 30 a rana, yana da kyau. Ba sai kun fara da girma ba, ku fara ƙanana ku kuma ku tara a hankali.
3. Ka kula da nauyinka.
Kiba wani abu ne da ke haifar da yawan kitse a jiki. Yi ƙoƙarin kiyaye lafiyayyen nauyi don tsayinka ta hanyar cin abinci mai kyau da motsa jiki.
4. A riƙa duba lafiyarka akai-akai
Kada ka yi sakaci game da matakan cholesterol ɗinka.Yana da matuƙar muhimmanci a riƙa duba Lipid Profile lokaci-lokaci, musamman idan kana da shekaru sama da 30. Sannan, idan kana cikin haɗari, za ka iya sani a gaba kuma ka ɗauki mataki. Idan kana cikin damuwa ko kuma kana da wasu tambayoyi game da lambobin da ke cikin rahotonka, ka tabbata ka yi magana da likitanka game da shi. Zai ba ka shawara mai dacewa kuma ya rubuta maka magani idan ya cancanta.
Masu bincike har yanzu suna bincike ko rage yawan sinadarin cholesterol a lokacin ƙuruciya zai iya rage yawan sinadarin amyloid a cikin kwakwalwa yayin da muke tsufa. Idan haka ne, zai iya ceton mutane da yawa daga cututtuka kamar Alzheimer's.
Don haka, a lokaci na gaba da za ka yi tunani game da cholesterol, kada ka yi tunani game da zuciyarka kawai, har ma game da kwakwalwarka. Abin da ke da kyau ga zuciyarka yana da kyau ga kwakwalwarka.
Saƙon Ɗauka Gida
- Yawan sinadarin cholesterol na iya kara hadarin kamuwa da cututtukan zuciya da kuma cututtukan kwakwalwa kamar cutar Alzheimer.
- Manufarka ya kamata ta kasance rage yawan sinadarin LDL ("mummunan") cholesterol da kuma ƙara yawan sinadarin HDL ("mai kyau") cholesterol.
- Za ka iya rage yawan sinadarin cholesterol ta hanyar cin abinci mai kyau (wanda ba shi da mai, sukari, da gari), motsa jiki akai-akai , da kuma rage kiba.
- Kada ka yi watsi da matakan cholesterol ɗinka. Ka yi gwajin lafiya akai-akai kuma ka tattauna duk wata damuwa da likitanka .
- Ka tuna cewa abin da ke da kyau ga zuciyarka shi ma yana da kyau ga kwakwalwarka.
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