Dole ne ka ji labarin cholesterol, ko ba haka ba? Wataƙila ka san cewa matakin cholesterol ɗinka yana da yawa. Amma me ka sani game da 'Triglycerides'? Wannan ainihin wani nau'in kitse ne mai mahimmanci (lipid) a cikin jininmu. Kodayake sau da yawa muna magana game da cholesterol, ba ma magana sosai game da waɗannan triglycerides. Amma ƙaruwa a wannan matakin ba shi da kyau ga lafiyarmu.
Menene ainihin triglycerides?
A taƙaice dai, triglycerides sune babban nau'in kitse a jikinmu. Jiki yana adana duk wani ƙarin kalori da muke ci, ko daga abinci kamar man shanu da mai, ko kuma daga adadin kalori da muke ƙonawa. Ana adana wannan a matsayin triglycerides. Don haka, lokacin da jiki ke buƙatar kuzari, yana amfani da waɗannan triglycerides da aka adana.
Wannan yana nufin muna buƙatar wani adadin triglycerides don mu kasance cikin koshin lafiya. Amma matsalar tana tasowa ne lokacin da waɗannan suka yi yawa.
Bincike ya nuna cewa yawan matakan triglyceride yana da alaƙa kai tsaye da manyan cututtuka kamar cututtukan zuciya, bugun zuciya, da bugun jini . Wannan haɗarin yana da yawa musamman ga mutanen da ke da ƙarancin matakan HDL, "mai kyau cholesterol," da waɗanda ke da ciwon suga na nau'in 2. Idan kuna da wasu yanayi waɗanda ke ƙara haɗarin kamuwa da cututtukan zuciya, kamar ciwon suga ko hawan jini, likitanku zai iya sa ido kan matakan triglyceride ɗinku.
Labari mai daɗi shine akwai abubuwa da yawa da za ku iya yi don rage matakan triglyceride da kuma rayuwa mai kyau.
Alaƙa tsakanin triglycerides da 'kyakkyawan cholesterol' (HDL)
HDL (High-Density Lipoprotein) nau'in da muke kira "good cholesterol." Babban aikinsa shine tsaftace jini ta hanyar cire "bad cholesterol," LDL (Low-Density Lipoprotein), wanda zai iya taruwa a cikin jijiyoyin jini.
Yawanci, akwai alaƙar da ke tsakanin triglycerides da HDL. Wato, yayin da matakan triglycerides ɗinku ke ƙaruwa, matakan HDL ɗinku suna raguwa. Kuma idan matakan HDL ɗinku suna da yawa, matakan triglycerides ɗinku na iya zama ƙasa. Amma ga wani abu mai mahimmanci da za a lura. Wani lokaci, ko da matakan HDL ɗinku na al'ada ne, matakan triglycerides ɗinku na iya ƙaruwa. Bincike ya nuna cewa, ba tare da la'akari da matakan HDL ɗinku ba, matakan triglycerides masu yawa suna da haɗari ga cututtukan zuciya.
Menene dalilan da ke haifar da yawan triglycerides?
Ga wasu daga cikin manyan dalilan da yasa matakan triglyceride zasu iya ƙaruwa:
- Kiba: Nauyin jiki yana shafar wannan.
- Rashin motsa jiki: Rashin motsa jiki.
- Abinci mai yawan sukari da mai: Musamman yawan shan abubuwan sha masu zaki, abincin burodi, da abinci mai kitse.
- Shan barasa fiye da kima: Barasa yana ƙara yawan sinadarin triglyceride kai tsaye.
- Wasu magunguna: Wasu magunguna da ake amfani da su don cutar kanjamau, ciwon nono, da kuma wasu magunguna da ake amfani da su don hawan jini.
- Sauran cututtuka na lafiya: Ciwon suga da ba a iya sarrafawa ba, cututtukan koda, cututtukan thyroid, da cututtukan hanta.
- Abubuwan Halitta: Yanayin kwayoyin halitta da ke hana jiki karya kitse yadda ya kamata.
- Asalin Kudancin Asiya: Mutanen ƙasarmu, wato, mutanen ƙasashe kamar Sri Lanka, Indiya, da Pakistan, suna cikin haɗarin kamuwa da wannan cuta ta hanyar kwayoyin halitta.
Yaya ake auna matakan triglyceride?
Ana kiran gwajin jini na wannan da suna 'Lipid Profile'. Wannan gwajin yana auna dukkan matakan cholesterol da triglyceride. Likitanka yawanci zai ba ka shawara ka yi azumi (kada ka ci ko ka sha wani abu banda ruwa) na tsawon awanni 9-12 kafin ka yi wannan gwajin.
An rarraba matakan bisa ga sakamakon gwajin azumi kamar haka:
| Mataki | Darajar (a cikin mg/dL) |
|---|---|
| Matakin lafiya (Na al'ada) | Ƙasa da 150 mg/dL |
| Babban Layin Iyaka | 150 – 199 mg/dL |
| Babban mataki (Babban) | 200 – 499 mg/dL |
| Matsayi Mai Matuƙa/Mai Haɗari | 500 mg/dL ko sama da haka |
Yana da matuƙar muhimmanci ga duk wani babba bayan shekara 20 ya yi wannan gwajin akai-akai.
A wane mataki triglycerides ke zama haɗari?
Duk wani abu da ya wuce 500 mg/dL ana ɗaukarsa a matsayin mai girma sosai. Wannan matakin yana da alaƙa kai tsaye da matsalolin hanta da pancreas. Musamman ma, yana iya haifar da yanayi mai haɗari da ake kira pancreatitis .
Idan matakan triglyceride suka wuce 1,500 mg/dL , yana da matuƙar haɗari. A irin waɗannan yanayi, alamu kamar rashin tunawa, kumburin hanta da saifa, da kuma matsanancin ciwon ciki na iya faruwa.
Me ya kamata mu yi don rage triglycerides?
Abu ne na al'ada a ji ɗan damuwa idan ka gano cewa matakan triglyceride ɗinka suna da yawa. Duk da haka, akwai abubuwa da yawa da za ka iya yi don shawo kan wannan. Ƙananan canje-canje a salon rayuwarka na iya kawo babban canji.
1. Motsa jiki.
Motsa jiki yana ɗaya daga cikin mafi kyawun hanyoyin rage triglycerides. Yi ƙoƙarin yin motsa jiki na akalla mintuna 30 a rana, kwana 5 a mako. Duk wani abu kamar tafiya mai sauri, gudu, hawa keke, ko iyo yana da kyau. Idan ba ka taɓa yin motsa jiki ba a da, fara a hankali.
2. Ka kula da nauyinka.
Idan kana da kiba, rage kiba dole ne. Motsa jiki da abinci duk suna da mahimmanci. Rage yawan kalori da kake ci a kullum. Mayar da hankali kan 'ya'yan itatuwa, kayan lambu, nama marasa kitse, da kayayyakin kiwo marasa kitse . Rage abubuwan sha masu sukari da abinci mai yawan sukari zai taimaka.
3. Zaɓi mai mai lafiya
Yi hankali da nau'ikan kitse da kuke ci. Rage kitsen dabbobi (nama, man shanu, cuku) da kitsen trans (margarine, abincin da aka shirya ta hanyar wucin gadi). Madadin haka, ku ci ƙarin kitse masu lafiya (kitse mai monounsaturated da polyunsaturated) da ake samu a cikin man zaitun, goro, da wasu nau'ikan kifi. Cin kifi mai mai, musamman waɗanda ke da wadataccen Omega-3 (kamar salmon, mackerel, herring, da sardines) aƙalla sau biyu a mako na iya taimakawa wajen rage triglycerides.
4. Iyakance barasa
Ko da ƙaramin adadin barasa zai iya haifar da ƙaruwar matakan triglyceride ba zato ba tsammani, don haka yana da mahimmanci a daina shan barasa gaba ɗaya ko a iyakance shi gwargwadon iko.
Magunguna don rage triglycerides
Ga waɗanda ba za su iya sarrafa matakan rayuwarsu ba tare da canje-canjen salon rayuwa su kaɗai, musamman waɗanda ke cikin haɗarin kamuwa da cututtukan zuciya, likitanku zai iya rubuta muku magani. Ya kamata likitanku ya yanke wannan shawara gaba ɗaya.
- Fibrates: Waɗannan nau'ikan magunguna ne masu tasiri sosai don rage triglycerides.
- Man kifi mai omega-3: Kapsul na man kifi wanda ke ɗauke da omega-3 acid (bisa takardar likita) yana taimakawa wajen rage triglycerides.
- Niacin (Niacin / Nicotinic acid): Wannan magani ne wanda ke rage matakan triglyceride.
- Statins: Duk da cewa waɗannan nau'in magani ne da aka rubuta don rage cholesterol, suna kuma iya rage matakan triglyceride da kusan kashi 20-40%.
Abu mafi mahimmanci shine koda kuna shan magani, yana da mahimmanci ku kula da salon rayuwa mai kyau. Haka kuma, ku gaya wa likitan ku game da duk wasu magunguna, bitamin, ko kari da kuke sha. Wasu magunguna (misali, beta-blockers, magungunan hana haihuwa) na iya ƙara yawan triglycerides.
Abinci mai dacewa da rashin dacewa ga mutanen da ke da babban triglycerides
Ta hanyar daidaita abincinka, zaka iya sarrafa matakan triglyceride sosai.
| ✅ Abubuwan da suka dace da abinci | ❌ Abubuwan da ya kamata a guji ci |
|---|---|
| Hatsi cikakke (shinkafa mai launin ruwan kasa, hatsi, gero) | Sukari da abinci mai daɗi (kek, biskit, toffee, ice cream) |
| Gyada masu laushi (wake, wake, wake kore) | Abubuwan sha masu daɗi (soda, cordial, abubuwan sha na 'ya'yan itace da aka shirya) |
| Kifin salmon mai mai (kifin salmon, kifin mackerel, kifin herring, kifin salmon) | Nama da aka sarrafa da jan nama (nama, naman alade) |
| Sabbin kayan lambu da 'ya'yan itatuwa (musamman masu launin duhu) | Abincin da aka soya (shinkafa soyayye, dankali, cutlets) |
| Man shanu na goro da goro (cashew, gyada, almond) | Man shanu, margarine, da madara gaba ɗaya |
Saƙon Ɗauka Gida
- Triglycerides ba abu ne da za a yi watsi da shi ba. Su ne babban abin da ke haifar da cututtukan zuciya da bugun jini.
- Abu mafi mahimmanci shine a riƙa duba matakan lipids a cikin jininka akai-akai (bayanin martaba na lipid).
- Idan matakan triglyceride ɗinku sun yi yawa, tattauna tsarin magani tare da likitan ku.
- Ana iya magance wannan matsalar ta hanyar cin abinci, motsa jiki, da kuma, idan ya cancanta, magani.
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