Shin ka taɓa duba rahoton gwajin jini ka yi tunanin, "Kai, cholesterol dina yana kama da ya yi yawa"? Ko kuma ka taɓa jin ɗan tsoro ko damuwa lokacin da ka ƙara nauyi, kana mamakin, "Shin wannan zai shafi cholesterol dina?" Wannan tambaya ce da mutane da yawa ke da ita. Akwai babbar alaƙa tsakanin nauyi da cholesterol fiye da yadda za ka iya tunani. Don haka a yau, bari mu yi magana game da wannan cikin sauƙi da kuma ta hanyar abokantaka.
Me yasa cholesterol ke ƙaruwa lokacin da ake ƙara nauyi?
Da farko, bari mu fahimci wannan. Cholesterol ba shi da illa gaba ɗaya. Hanta tana samar da wasu cholesterol don muhimman ayyuka a jikinmu, kamar gina ƙwayoyin halitta da samar da bitamin D. Yana da mahimmanci ga jikinmu.
Amma matsalar tana farawa ne lokacin da aka rasa daidaito tsakanin waɗannan nau'ikan cholesterol guda biyu. A taƙaice dai, akwai nau'i biyu: "mai kyau cholesterol" da "mara kyau cholesterol."
- LDL (Ƙarancin Lipoprotein Mai Yawan Yawan Kitse): Wannan shine "mummunan cholesterol" . Lokacin da waɗannan suka ƙaru a cikin jini, suna fara taruwa kamar mai a bangon jijiyoyin jininmu. Kamar yadda ƙazanta ke taruwa a cikin bututun ruwa. A magani, muna kiran wannan da ''(Atherosclerosis)''. Lokacin da jijiyoyin jini suka fara toshewa ta wannan hanyar, kwararar jini yana toshewa, kuma haɗarin kamuwa da cututtuka masu tsanani kamar bugun zuciya da bugun jini yana ƙaruwa sosai.
- HDL (High-Density Lipoprotein): Wannan shine "kyakkyawan cholesterol." Kamar jarumi ne. Yana ɗaukar mummunan cholesterol wanda ya makale a cikin jijiyoyin jininka ya kai shi hanta. Sannan hanta ta cire shi daga jiki.
Yanzu ka fahimta, ko ba haka ba? Matsalar ita ce cholesterol mara kyau (LDL) yana ƙaruwa kuma cholesterol mai kyau (HDL) yana raguwa.
To, ta yaya wannan daidaiton zai lalace idan nauyin jiki ya ƙaru, ko kuma kiba ta faru?
Ka yi tunanin, yayin da jikinmu ke ƙara nauyi, hakan yana nufin cewa ana samun ƙarin kitse, musamman a kusa da yankin ciki . Daga wannan ƙarin kitse, wani nau'in kitse da ake kira "free fatty acids" yana fitowa kai tsaye zuwa hanta.
Idan hanta ta karɓi ƙarin fatty acids ta wannan hanyar, tana ƙara samar da wani nau'in kitse da ake kira "Triglycerides." Lokacin da waɗannan matakan triglyceride suka ƙaru, yana ƙara matakin mummunan cholesterol (LDL) kai tsaye.
A taƙaice dai, ga kowace fam 10 da ka ƙara, jikinka yana samar da ƙarin milligram 10 na cholesterol kowace rana.
Ba wai kawai haka ba, kiba yana ƙara haɗarin kamuwa da wata cuta da ake kira juriyar insulin . Wannan wani abu ne da ke haifar da ciwon suga. Wannan juriyar insulin kuma yana iya kawo cikas ga samar da kitse a hanta da kuma ƙara yawan cholesterol.
Ta yaya rage kiba ke sarrafa cholesterol?
Ga labari mai daɗi. Kada ku ji tsoron jin duk wannan. Za mu iya juya wannan tsari gaba ɗaya ta hanyar sarrafa nauyinmu.
Idan ka rage kiba, adadin kitsen da ke cikin jikinka yana raguwa. Wannan kuma yana rage yawan kitsen da ke shiga hanta. Wannan kuma yana sarrafa samar da triglycerides da mummunan cholesterol (LDL).
Haka kuma, idan ka rage kiba ka kuma ƙara yawan aiki, to juriyar insulin da muka yi magana a kai shi ma yana inganta. Duk wannan yana taimaka wa matakan cholesterol ɗinka su kusanci matakin lafiya.
Nawa nauyi kake son ragewa?
"To, dole ne in rage nauyi sosai?" za ka iya tunani. Amma a'a, ba haka ba ne. Ko da ka rage ɗan nauyi, kamar kilogiram 4-5 , za ka iya ganin babban bambanci mai kyau a matakan cholesterol ɗinka.
A wani bincike, mutanen da suka rage kashi 5% kawai na nauyin jikinsu sun ga raguwa mai yawa a cikin LDL (mummunan) cholesterol, jimlar cholesterol, da matakan triglyceride. Wannan yana nufin idan ka auna nauyin kilogiram 80, rasa koda kilogiram 4 na iya kawo babban canji.
Abubuwan da za ku iya yi don rage kiba da kuma rage cholesterol
Wannan na iya zama kamar babban ƙalubale, amma za mu iya farawa da ƙananan canje-canje. Bari mu ga menene waɗannan.
| Yanki | Abin da za a yi | Abin da za a Guji |
|---|---|---|
| Abinci mai gina jiki |
| |
| Abubuwan sha | ||
| salon rayuwa |
Ka tuna, abu mafi mahimmanci shine ba kawai ka sarrafa abin da kake ci ba, har ma da yawan abincin da kake ci . Fara da ƙananan canje-canje kuma ka yi ƙoƙarin mayar da shi al'ada.
Kafin fara kowanne daga cikin waɗannan canje-canjen salon rayuwa, musamman idan kana da wasu matsalolin lafiya, yana da kyau ka yi magana da likitan iyali don neman shawara. Shi ko ita za su ba ka shawara mafi kyau game da lafiyarka.
Saƙon Ɗauka Gida
- Akwai dangantaka kai tsaye tsakanin nauyin jikinka da matakan cholesterol. Karin nauyi babban abin da ke haifar da karuwar mummunan cholesterol (LDL).
- Kada ku damu! Ko da rage nauyin kilogiram 4-5 zai iya rage yawan sinadarin cholesterol a jiki.
- Abubuwa masu sauƙi kamar abinci mai kyau (rabin abincinka ya kamata ya zama kayan lambu!), motsa jiki akai-akai (tafiya na mintuna 30 a rana), da kuma daina shan taba na iya kawo babban canji.
- Kada ka yi tunanin yin wannan tafiya kai kaɗai. Yi magana da likitanka ka tsara wani tsari da zai yi maka aiki. Wannan ita ce hanya mafi aminci kuma mafi inganci.
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