Shin kana da tambayoyi game da cholesterol? Bari mu yi magana game da komai a sauƙaƙe!

Wataƙila ka taɓa jin kalmar 'cholesterol' sosai lokacin da ka je asibiti ko kuma lokacin da wani babba a gida yake magana, ko ba haka ba? Wasu mutane suna jin tsoronta sosai, yayin da wasu ba su fahimci hakan ba. Menene ainihin cholesterol? Me ya sa ya kamata mu damu da shi? A yau, bari mu fahimci duk wannan a sauƙaƙe, kamar muna magana da aboki.

Menene ainihin cholesterol?

A taƙaice dai, cholesterol wani abu ne mai kama da kakin zuma wanda ake samarwa a jikinmu ta halitta. Hanta ce ke yin sa. Muna kuma samun cholesterol daga wasu abincin da muke ci. A zahiri, cholesterol yana da mahimmanci ga aikin jiki na yau da kullun.

Ka yi tunanin jikinmu a matsayin gida. Cholesterol kamar turmi ne na musamman da ake amfani da shi don gina bangon wannan gidan. Kowace ƙwayar halitta a jikinmu tana ɗauke da cholesterol a cikin membranes ɗinta, gami da ƙwayoyin da ke cikin kwakwalwarmu, jijiyoyi, tsokoki, fata, hanta, hanji, har ma da zuciya. Don haka, cholesterol yana da mahimmanci ga jiki.

To me yasa ya kamata mu ji tsoron cholesterol haka?

Matsalar tana farawa, kamar komai, lokacin da cholesterol ya yi yawa a jiki. Idan hakan ta faru, kana cikin haɗarin kamuwa da cututtuka kamar cututtukan zuciya da jijiyoyin jini.

Kamar yadda bututun ruwa ke toshewa da datti da tsatsa akan lokaci, lokacin da cholesterol ya ƙaru, yana fara taruwa a bangon jijiyoyin jini waɗanda ke ɗauke da jini zuwa zuciyarmu. A fannin magani, cholesterol yana taruwa a cikin jijiyoyin jini ta wannan hanyar, wanda shine abin da muke kira atherosclerosis . Lokacin da jijiyoyin jini suka toshe ta wannan hanyar, adadin jini da iskar oxygen da ke isa ga zuciya yana raguwa. Wannan yana ƙara haɗarin kamuwa da cututtuka masu haɗari kamar ciwon ƙirji, bugun zuciya, da bugun jini .

Menene bambanci tsakanin cholesterol "mai kyau" da "mara kyau"?

Idan ka duba rahoton cholesterol, za ka ga cewa akwai nau'i biyu: LDL da HDL. Yana da matukar muhimmanci a fahimci bambanci tsakanin su biyun.

• Cholesterol na LDL (ƙananan kitsen lipoprotein): Wannan shine abin da muke kira "mummunan" cholesterol. Kamar wanda ke zubar da jini a kan titi, wannan cholesterol na LDL shine abin da ke ajiye kansa a bangon jijiyoyin jini kuma yana toshe su. Mafi girman matakin LDL, haka nan haɗarin kamuwa da cututtukan zuciya ke ƙaruwa.

• Cholesterol na HDL (High-Density Lipoprotein): Wannan shine abin da muke kira "mai kyau" cholesterol. Kamar motar shara, HDL cholesterol yana cire "mummunan" LDL cholesterol wanda ya taru a cikin jijiyoyin jini kuma yana mayar da shi zuwa hanta. Don haka mafi girman matakin HDL, mafi kyau a gare mu.

Yaya matakan cholesterol ya kamata su kasance?

Likitoci sun ba da shawarar kiyaye jimlar matakin cholesterol ɗinka ƙasa da 200 mg/dL. Amma ba za ka iya yanke shawara bisa ga lamba ɗaya kawai ba. Kana buƙatar duba dukkan hoton.

• Cholesterol na LDL ("mara kyau"): Kasa da 100 mg/dL yana da kyau sosai. Tsakanin 130-159 yana da iyaka. Sama da 190 babban haɗari ne ga cututtukan zuciya, bugun jini, da sauran cututtuka.
• Cholesterol na HDL ("mai kyau"): Girman wannan shine mafi kyau. 60 mg/dL ko sama da haka yana da kyau sosai. Duk wani abu da ya ƙasa da 40 yana iya haifar da cututtukan zuciya.
• Triglycerides: Wannan wani nau'in kitse ne a cikin jini. Ya fi kyau a kiyaye waɗannan a ƙasa da 150 mg/dL. Idan sun wuce 200, magani na iya zama dole.

Me za ku iya yi don rage cholesterol?

Labari mai daɗi shine za mu iya yin wani babban aiki wajen rage yawan sinadarin cholesterol ta hanyar yin canje-canje a salon rayuwa. Ga wasu abubuwan da za mu iya yi:

• Kyakkyawan abinci mai gina jiki:
• Rage cin abinci mai yawan mai, mai, da kuma cholesterol (misali, jan nama, tsiran alade, pizza, man shanu, da abincin kiwo mai yawan kitse) gwargwadon iko.
• Cire fatar daga abubuwa kamar kaza ka ci su.
• Dafa abinci ta hanyar tafasa, tafasa, gasa, ko tururi maimakon soya.
• Ƙara 'ya'yan itatuwa, kayan lambu, da ganye masu yawa a cikin abincinka.
• Lokacin cin burodi da shinkafa, zaɓi waɗanda aka yi da hatsi gaba ɗaya (misali, shinkafar alkama gaba ɗaya, urad dal, garin atta).

• Motsa jiki:
• Yi aƙalla mintuna 30 na motsa jiki a rana wanda zai sa ka yi gumi kuma ya ƙara yawan numfashi. Abubuwa kamar tafiya cikin sauri, gudu, hawa keke, da iyo duk suna da kyau.
• Muhimmi: Yi magana da likitanka don neman shawara kan irin motsa jiki da ya dace kuma mai lafiya a gare ka.

• Sauran abubuwa:
• Idan kana da kiba, yi ƙoƙarin rage kiba .
• Idan kana shan taba, ka daina nan take. Shan taba yana rage "kyakkyawan" cholesterol na HDL kuma yana lalata jijiyoyin jini.
• Idan kana da wasu magunguna da likitanka ya rubuta maka, ka sha su daidai yadda aka rubuta maka, a lokacin da ya dace, kuma a cikin adadin da ya dace.

Wadanne magunguna ake amfani da su don rage cholesterol?

Idan canje-canjen salon rayuwa kaɗai ba su rage yawan sinadarin cholesterol ɗinka ba, likitanka zai iya rubuta maka magani. Wasu daga cikin magungunan da aka fi amfani da su sune:

• Nau'ikan statins
• Ezetimibe
• Masu hana PCSK9
• Resins na bile-acid
• Niacin
• Fibrates

A wane shekaru ya kamata ka fara duba cholesterol dinka?

Tarin cholesterol a cikin jijiyoyin jini (atherosclerosis) wani abu ne da ke faruwa a hankali tsawon shekaru da yawa, don haka yana da mahimmanci a kula da matakan cholesterol a lokacin ƙuruciya .

Ana ba da shawarar a duba cholesterol ɗinka sau ɗaya tsakanin shekaru 9 zuwa 11, sannan kuma tsakanin shekaru 17 zuwa 21. Yana da kyau a duba cholesterol ɗinka tun da wuri, musamman idan wani a cikin iyalinka ya taɓa kamuwa da cututtukan zuciya tun yana ƙarami, ko kuma idan kana da tarihin yawan cholesterol a cikin iyalinka .

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