Shin ka taɓa ɗaukar rahoton gwajin jini ka ga manyan lambobi a gaban kalmar "Cholesterol" kuma ka ji ɗan ruɗewa? To idan likita ya ce wani abu kamar "Kwalesterol mai kyau yana da ƙasa, mummunan kwalesterol yana da yawa," sai ka ji tsoro game da abin da ke faruwa, ko ba haka ba? Shin wannan kwalesterol da gaske abokin gabanmu ne? Ko kuwa wani abu ne da jikinmu ke buƙata? Bari mu yi magana a kai a yau kawai don mu warware duk tambayoyin da kake da su game da wannan.
A taƙaice dai, cholesterol wani abu ne mai kitse kamar mai a cikin jininmu. Hanta ce ke samar da shi kuma yana fitowa ne daga abincin da muke ci. Cholesterol ba wai kawai wani abu bane, yana yin ayyuka masu mahimmanci a jiki. Cholesterol yana da mahimmanci ga abubuwa da yawa, ciki har da gina kowace ƙwayar halitta a jikinmu, samar da hormones, kare jijiyoyi, da kuma taimakawa wajen narkewar abinci.
Amma, kamar yadda suke faɗa, yawan komai ba shi da kyau. Haka ma cholesterol. Matsalar ta fara ne da rashin daidaito tsakanin nau'ikan cholesterol "mai kyau" da "mara kyau".
Menene cholesterol "mai kyau" da "mara kyau"?
Domin fahimtar wannan, bari mu yi amfani da ƙaramin misali. Ka yi tunanin cewa jijiyoyin jininmu suna kama da tituna a cikin birni.
| Nau'in Cholesterol (Nau'i) | Abin da yake yi (aiki) |
|---|---|
| Cholesterol mara kyau (LDL - Lipoprotein mai ƙarancin yawa) | Wannan kamar babbar mota ce da ke ɗauke da shara a kan hanya. Idan matakin wannan sinadarin LDL cholesterol ya ƙaru, sai ya fara zuba a bangon jijiyoyin jininmu. Kamar shara ce da ke taruwa a gefen hanya. Muna kiran wannan wurin ajiyar "Plaque". Bayan lokaci, wannan wurin ajiyar yana sa jijiyoyin jini su yi ƙunci da tauri. Wannan shine abin da ake kira (Atherosclerosis) a kimiyyar likitanci. |
| Cholesterol mai kyau (HDL - Babban Lipoprotein Mai Yawan yawa) | Wannan kamar na masu tattara shara ne na birni. Darajar HDL cholesterol ita ce tana tattara mummunan cholesterol (LDL) wanda ya taru a cikin jijiyoyin jini sannan ta mayar da shi hanta don a lalata shi. A wata ma'anar, HDL shine abin da ke tsaftace jijiyoyin jininmu. |
Yanzu ka fahimta, ko? A jikinmuYawan LDL (mara kyau) cholesterol da ƙarancin HDL (mai kyau) cholesterol suna da haɗari . Wannan yanayin yana ƙara haɗarin kamuwa da cututtuka masu tsanani kamar cututtukan zuciya da bugun jini.
To menene jimlar cholesterol?
Gwajin jininka zai lissafa jimillar matakan cholesterol, HDL, da LDL daban-daban. Duk da haka, jimillar matakan cholesterol dinka ya fi jimillar matakan HDL da LDL dinka.
Ga wani muhimmin abu da za a lura da shi. Wani lokaci jimlar cholesterol ɗinka na iya zama mai yawa saboda matakan cholesterol mai kyau (HDL) suna da yawa sosai . A wannan yanayin, ba babban abu bane. Yana nufin kawai tsaron jikinka yana aiki da kyau.
Amma, idan jimlar matakin cholesterol ɗinka ya yi yawa saboda yawan sinadarin cholesterol mara kyau (LDL), to hakan na iya haifar da haɗari . Ya kamata ka yi magana da likitanka game da shi.
Menene Rabon Cholesterol?
Wannan abu ne mai sauƙi. Wannan rabo shine amsar da za ku samu idan kun raba jimlar ƙimar cholesterol ɗinku da ƙimar cholesterol mai kyau (HDL).
Misali, idan jimlar cholesterol ɗinka 200 ne kuma HDL ɗinka 50 ne, rabon ka shine 200/50 = 4. Wannan shine 4:1.
Gabaɗaya ya fi kyau a rage wannan rabo. Duk da haka, manyan ƙungiyoyin cututtukan zuciya na duniya a halin yanzu suna ba da shawarar a ƙara mai da hankali kan sarrafa LDL cholesterol kai tsaye maimakon wannan rabo. Domin ana ɗaukarsa a matsayin ma'auni mafi daidaito don tsara magani ga marasa lafiya da kuma tantance haɗari. Saboda haka, ya fi kyau a yi magana da likitanka kuma ka yanke shawara kan lambar da ta fi dacewa da kai.
Menene kuma triglycerides?
Wannan wani nau'in kitse ne a cikin jininmu, kamar cholesterol. Jikinmu kuma yana samar da shi kuma ana samunsa daga abinci. Matakan Triglyceride suna ƙaruwa, musamman lokacin da muke cin abinci mai yawan sukari, carbohydrates masu kyau, fats masu trans, da kitse mai cikakken kitse . Haka kuma, idan muka ci kalori fiye da yadda muke ƙonawa kowace rana, waɗannan ƙarin kalori suna canzawa zuwa triglycerides kuma suna adanawa a cikin jiki.
Yawan matakan triglyceride suma wani abu ne da ke ƙara haɗarin kamuwa da cututtukan zuciya.
Ba za a iya sarrafa yawan cholesterol ba?
Hakika yana yiwuwa! Kawai yana buƙatar sadaukarwa da sha'awa. Ga wasu abubuwan da za ku iya yi don cimma hakan.
1. Canje-canje a Rayuwa
- Motsa jiki mai kyau: Motsa jiki na motsa jiki na yau da kullun (kamar tafiya mai sauri, gudu, iyo, hawa keke)Yana iya ƙara yawan cholesterol mai kyau (HDL) da kuma rage mummunan cholesterol (LDL) . Motsa jiki kuma yana kwantar da jijiyoyin jini da kuma sarrafa hawan jini.
- Abincin da ke da lafiya ga zuciya:
- A rage yawan abincin da ke ɗauke da kitse mai yawa da kuma kitsen trans (abinci soyayye, abinci mai sauri, abinci da aka sarrafa kamar kek da biskit) gwargwadon iyawa.
- Madadin haka, ku ci abinci mai wadataccen kitse mai monounsaturated da polyunsaturated (avocado, man zaitun, goro kamar cashews da gyada).
- A ƙara kifin da ke ɗauke da sinadarin omega-3 (kifin salmon, mackerel, herring) a cikin abincinku aƙalla kwana biyu a mako.
- Abinci mai wadataccen zare mai narkewa, kamar hatsi, sha'ir, apples, da karas, suna da matuƙar amfani wajen rage yawan sinadarin cholesterol na LDL.
2. Magunguna
A wasu lokuta, yana iya zama da wahala a sarrafa matakan cholesterol ta hanyar abinci da motsa jiki kawai. A irin waɗannan yanayi, likitanka zai iya rubuta maka magani.
Statins rukuni ne na magunguna da aka saba amfani da su. Suna rage matakan cholesterol na LDL da triglyceride kuma suna ƙara yawan matakan cholesterol na HDL kaɗan. Yana da matuƙar muhimmanci a sha waɗannan magungunan kawai bisa shawarar likita, a cikin adadin da aka tsara, kuma na tsawon lokacin da aka tsara .
Idan matakan cholesterol ɗinka sun yi yawa, zai iya ɗaukar har zuwa watanni uku kafin su koma yadda suke a da. Zai buƙaci canje-canje a salon rayuwarka da kuma wataƙila magungunan yau da kullun. Amma ladan wannan alƙawarin—zuciya mai lafiya da rayuwa ba tare da bugun zuciya ko bugun jini ba—ya fi ƙoƙarin da kake yi.
Saƙon Ɗauka Gida
- Cholesterol yana da matuƙar muhimmanci ga jiki. Matsalar ita ce ba ta da daidaito.
- HDL shine "mai kyau" cholesterol. Yana tsaftace jijiyoyin jininmu.
- LDL shine "mummunan" cholesterol. Idan ya ƙaru, zai iya taruwa a cikin jijiyoyin jini ya toshe su.
- Ana iya rage yawan sinadarin cholesterol ta hanyar sarrafa abinci mai yawan sukari, mai, da gari, da kuma motsa jiki akai-akai.
- Idan kana da wata damuwa game da matakan cholesterol ɗinka ko kuma idan rahotonka ya nuna yawansu, tuntuɓi likitanka nan da nan don neman shawara. Kada ka yi wa kanka magani.
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