Menene HDL? Bari mu yi magana game da cholesterol mai kyau a jikinmu (HDL Cholesterol)

Idan muka ji kalmar cholesterol, da yawa daga cikinmu suna jin tsoro, ko ba haka ba? Abubuwa kamar "Oh, ina mamakin ko cholesterol dina ya yi yawa," "Ba zan iya cin abinci mai mai ba," suna zuwa a zuciya. Amma shin kun san cewa ba duk nau'ikan cholesterol ba ne ke da illa ga lafiyarmu? Akwai wani nau'in cholesterol da ke taimaka wa jikinmu sosai, yana yin kamar 'aboki nagari'. Wannan shine cholesterol 'mai kyau', wato, HDL, wanda shine abin da za mu yi magana a kai a yau.

A taƙaice dai, menene HDL?

Cikakken ma'anar HDL shine High-Density Lipoprotein . Yanzu, wannan sunan na iya yin kama da ɗan rikitarwa, amma a zahiri abu ne mai sauƙi. Ka yi tunanin cewa jijiyoyin jininka sune manyan hanyoyi a cikin birni. Kamar yadda cunkoson ababen hawa da shara marasa amfani ke taruwa a waɗannan hanyoyi, cholesterol mai 'mummunan' (LDL) shima zai iya taruwa a cikin jijiyoyin jininmu.

A lokacin ne jaruminmu, HDL, ya fito. HDL kamar ma'aikatan tsaftace-tsaftace na birnin ne da ke tsaftace waɗannan tituna. Waɗannan ƙwayoyin HDL suna ratsa jijiyoyin jini, suna ɗaukar cholesterol mara kyau (LDL) da ba a so, wanda ya taru a bango sannan su kai shi hanta kai tsaye. A cikin hanta ne ake ƙara sarrafa wannan cholesterol mara kyau kuma a cire shi daga jiki. Shi ya sa muke kiran HDL 'cholesterol mai kyau' saboda yana taimakawa wajen tsaftace jijiyoyin jini.

Me yasa HDL 'mai kyau' da LDL 'mara kyau'?

Cholesterol a zahiri nau'in kitse ne da kowace ƙwayar halitta a jikinmu ke buƙata. Amma matsalar tana cikin yadda wannan cholesterol ke tafiya ta cikin jini. Ba ya tafiya shi kaɗai, yana tafiya tare da ƙwayoyin da ke ɗauke da furotin da ake kira lipoproteins. HDL da LDL nau'ikan masu ɗaukar furotin guda biyu ne. Ayyukansu sun bambanta gaba ɗaya. Bari mu fahimci wannan da teburi.

Bugu da ƙari, HDL yana kula da rufin ciki (endothelium) na jijiyoyin jininmu, yana hana su yin karce ko lalacewa. Kamar shafa siminti a bango ne, kula da shi, da kuma kiyaye shi da kyau.

Fahimtar Rahoton Cholesterol ɗinku (Bayanin Lipid)

Idan aka yi maka gwajin jini don duba cholesterol dinka, rahoton da za ka samu ana kiransa da Lipid Profile. Yana da dabi'u da dama. Bari mu ga menene su.

• Jimlar Cholesterol: Wannan shine jimlar dukkan nau'ikan cholesterol a jikinka: HDL, LDL, da VLDL.
• LDL (Ƙarancin Yawan Lipoprotein): Wannan shine cholesterol 'mara kyau'. Mafi girman matakin, mafi muni ga zuciya.
• HDL (High-Density Lipoprotein): Wannan shine cholesterol mai kyau. Da yawan ƙimar, to hakan zai fi kyau ga zuciyarka.
• VLDL (Lipoprotein mai ƙarancin yawa): Wannan kuma nau'in cholesterol ne mara kyau, kamar LDL.
• Triglycerides: Wannan wani nau'in kitse ne da ake ƙarawa a jiki daga abincin da muke ci. Ƙara wannan ƙimar kuma yana ƙara haɗarin kamuwa da cututtukan zuciya.

Yaya ya kamata matakin HDL ɗinka ya kasance?

Mafi girman matakin HDL, mafi kyau. Gabaɗaya, matakan lafiya sune kamar haka:

• Mafi kyawun matakin kariya daga cututtukan zuciya: 60 mg/dL ko sama da haka.
• Ga maza: 40 mg/dL ko sama da haka yana rage haɗarin.
• Ga mata: 50 mg/dL ko sama da haka yana rage haɗarin.
• Ga yara 'yan shekara 2-19: 45 mg/dL ko sama da haka ana ɗaukarsa a matsayin al'ada.

Duk da haka, idan matakin HDL ɗinku ya ƙasa da 40 mg/dL (maza) ko 50 mg/dL (mata), yana iya zama abin da ke ƙara haɗarin kamuwa da cututtukan zuciya.

Mene ne dalilan ƙarancin matakan HDL?

Akwai dalilai da yawa da yasa matakin HDL ɗinku zai iya raguwa:

• Yanayin Halitta: Wasu mutane ba sa iya sarrafa matakan cholesterol ɗinsu saboda abubuwan da suka shafi kwayoyin halitta. Cutar Tangier da hyperlipidemia na iyali sune irin waɗannan yanayi guda biyu.
• Ciwon Metabolic: Tarin yanayi, ciki har da ciwon suga, hawan jini, da kiba a ciki, wanda zai iya haifar da ƙarancin matakan HDL.
• Kiba: Ƙara nauyin jiki, musamman lokacin da kitse ya kasance a cikin ciki, na iya haifar da raguwar matakan HDL.
• Shan taba da shan taba: Nikotin da ke cikin taba yana rage matakan cholesterol 'mai kyau' kai tsaye.
• Wasu magunguna: Wasu magunguna da ake amfani da su don magance hawan jini (kamar beta blockers) suma suna iya rage matakan HDL.

Shin yawan HDL da ke cikin jini yana da matsala?

Duk da cewa galibi ana ɗaukarsa da kyau a sami babban HDL, a lokuta masu wuya, matakan HDL masu yawa (misali, sama da 80 mg/dL) na iya zama alamar wasu yanayi na kwayoyin halitta. Saboda haka, idan ka lura da wani rashin daidaituwa a cikin rahoton cholesterol ɗinka, ya fi kyau ka yi magana da likitanka game da shi.

To, me ya kamata mu yi don ƙara yawan HDL?

Idan matakin HDL ɗinka ya yi ƙasa, akwai abubuwa da yawa da za ka iya yi don ƙara shi. Waɗannan suna da matuƙar amfani ga lafiyarka gaba ɗaya.

1. Motsa jiki akai-akai: Yi motsa jiki na motsa jiki, kamar tafiya, gudu, iyo, ko hawan keke, na tsawon mintuna 30-60 a rana, galibin kwanakin mako.

2. Daina shan taba gaba daya: Wannan abu ne da ya zama dole. Da zarar ka daina shan taba, matakan HDL dinka zasu karu a hankali.

3. Kiyaye lafiyar jiki: Rage nauyi ba wai kawai yana ƙara yawan sinadarin HDL ba ne, har ma yana kare ki daga cututtuka da dama, kamar cututtukan zuciya da ciwon suga.

4. Ka ci abinci mai kyau: Rage cin abinci mai kitse, soyayyen abinci, mai sukari, da abinci mai sauri gwargwadon iko. Madadin haka, a haɗa kayan lambu, 'ya'yan itatuwa, wake, hatsi cikakke (alkama cikakke, hatsi), kifi, avocado, da kitse mai lafiya kamar man zaitun a cikin abincinka.

5. Rage shan barasa: Idan kana shan barasa, yi haka a hankali.

Likitoci yawanci suna ba da shawarar a duba matakan cholesterol ɗinka aƙalla sau ɗaya a kowace shekara biyar. Duk da haka, idan kana da wasu abubuwan da ke haifar da haɗari, likitanka zai iya ba da shawarar a ƙara yin gwaji akai-akai.