Bari mu koyi game da cholesterol ta hanya mai sauƙi? Da ƙaunar zuciyarka!

Sau nawa ka taɓa jin kalmar " cholesterol "? Wataƙila ka taɓa jin wani a gida yana magana game da ita, ko kuma wataƙila likita ya gaya maka ko wani da ka sani game da ita. Menene ainihin cholesterol? Shin yana da kyau ko mara kyau a gare mu? Bari mu yi magana game da duk wannan ta hanya mai sauƙi a yau, ta hanyar da za ka iya fahimta. Kamar magana da aboki.

Menene cholesterol? Daga ina yake fitowa?

A taƙaice dai, cholesterol wani nau'in kitse ne da ke cikin jininka. Ka yi tunaninsa kamar mai. Yana da matuƙar muhimmanci ga jikinmu.

Yanzu wataƙila kana tunanin, "Oh... to daga ina wannan cholesterol ɗin yake fitowa?" Jikinmu yana samun cholesterol ta hanyoyi biyu:

1. Jikinmu ne ya yi shi: Hanta tana yin wannan aikin. Tana samar da adadin cholesterol da jikinka ke buƙata kowace rana. Shin ba abin mamaki ba ne?

2. Daga abincin da muke ci: Haka ne, wasu daga cikin abincin da muke ci suma suna ɗauke da sinadarin cholesterol. Misali:

• Nama ( nama , naman alade , kaza)
• Kifi
• Kwai (musamman yolks)
• Man shanu
• Cuku
• Madara da kayayyakin madara (kamar yogurt , madarar da aka yi da skimmed)

Amma ku tuna da wannan ma, 'ya'yan itatuwa , kayan lambu, da hatsi kamar hatsi ba su da sinadarin cholesterol kwata-kwata. Shi ya sa ake cewa suna da amfani sosai ga jiki.

Muna buƙatar ɗan cholesterol, ba da yawa ba!

Yanzu wataƙila kana tunanin, "To cholesterol abu ne mai kyau?" Haka ne, hakan gaskiya ne. Amma, kamar komai, yawan cholesterol na iya haifar da matsaloli. Kamar yadda magani zai iya zama guba idan aka sha fiye da kima.

Me yasa jiki ke buƙatar cholesterol?

Cholesterol a zahiri muhimmin abu ne da ake samu a kowace ƙwayar halitta a jikinmu. Yana yin ayyuka masu mahimmanci da yawa a jikinmu. Kawai ka yi tunani:

• Cholesterol yana taimakawa kwakwalwarka ta yi aiki yadda ya kamata .
• Yana taimakawa wajen kiyaye lafiyar fatar jikinka .
• Cholesterol kuma yana da mahimmanci don aikin sauran gabobin jikinmu.
• Haka kuma, ana buƙatar cholesterol don samar da wasu hormones da abubuwa kamar bitamin D, wanda ke taimakawa wajen narkewar abinci.

To, ka fahimta? Cholesterol kamar aboki ne ga jikinmu. Amma matsalar ita ce lokacin da wannan abota ta wuce iyaka.

Me zai faru idan cholesterol ya ƙaru?

Nan ne ya kamata mu yi taka tsantsan. Idan cholesterol ya yi yawa a cikin jini, ko daga abincin da muke ci ko kuma daga adadin da jikinmu ke samu, kamar cunkoson ababen hawa ne a kan hanya.

Wannan yawan sinadarin cholesterol yana fara taruwa a cikin jijiyoyin jininka. Ka yi tunanin kamar tsatsa ke taruwa a cikin bututun ruwa. Da shigewar lokaci, wannan taruwar tana taruwa:

• Jijiyoyin jini suna kauri kuma suna tauri.
• Sararin da ke cikin jijiyoyin jini yana raguwa.
• Wani lokaci jijiyoyin jini na iya toshewa gaba ɗaya.

Idan jijiyoyin jini suka toshe tsawon shekaru da yawa, yana iya haifar da yanayi mai haɗari. Wannan babban abin da ke haifar da bugun zuciya da bugun jini a cikin manya. Wannan yana nufin cewa kwararar jini zuwa zuciya da kwakwalwa yana raguwa ko kuma ya tsaya.

Abin baƙin ciki shine, wannan tarin cholesterol a cikin jini wani lokacin yana iya farawa tun yana ƙarami, ma'ana lokacin da kake yaro. Shi ya sa halaye masu kyau na cin abinci suna da mahimmanci tun daga ƙarami.

Yaya ake sanin matakin cholesterol?

Yana da sauƙi a gano menene matakin cholesterol a cikin jininka. Likita zai iya ɗaukar ƙaramin samfurin jininka ya kuma sa a gwada shi a dakin gwaje-gwaje. Wannan ana kiransa gwajin "lipid profile". Zai iya gaya maka ba kawai cholesterol ɗinka ba, har ma da sauran nau'ikan kitse a cikin jininka.

Wadanne nau'ikan cholesterol ne?

Yanzu bari mu zurfafa bincike. Cholesterol ba ya tafiya shi kaɗai a cikin jini. Ba ya haɗuwa kamar ruwa da kitse. Don haka, cholesterol yana haɗuwa da furotin don yawo ta cikin jini. Lokacin da waɗannan cholesterol da furotin suka haɗu, muna kiransu 'lipoproteins'. Ka yi tunanin cholesterol a matsayin fasinja, kuma furotin kamar abin hawa ne da ke ɗauke da shi.

Muna magana ne kawai game da nau'ikan 'lipoproteins' guda biyu. Waɗannan su ne "cholesterol mai kyau" da "mummunan cholesterol" da kuke yawan ji game da su.

1. LDL (ƙananan lipoprotein mai yawa) - cholesterol "mara kyau"

Wannan ana kiransa da 'LDL (Low-Density Lipoprotein)' cholesterol. A taƙaice dai, wannan nau'in cholesterol ne "mara kyau". Shin kun san dalili? LDL yana ɗaukar cholesterol daga hanta zuwa jijiyoyin jini. Wannan LDL yana taimakawa wajen ɗaukarsa da kuma sanya shi a bangon jijiyoyin jini. Wannan yana nufin cewa babban dalilin toshewar jijiyoyin jini shine ƙaruwar matakan LDL.

2. HDL (lipoprotein mai yawan yawa) - cholesterol mai "kyau"

Wannan ana kiransa da "HDL (High-Density Lipoprotein)" cholesterol. Wannan shine nau'in cholesterol "mai kyau".HDL yana aiki mai matuƙar muhimmanci. Yana ɗauko cholesterol da ba a so daga jijiyoyin jini sannan ya mayar da shi hanta. A cikin hanta, ana rushe wannan cholesterol ɗin kuma ana cire shi daga jiki. Yana kama da share titi da tsaftace shi.

Wannan hanya ce mai sauƙi ta tunawa!

Shin kana cikin rudani game da LDL da HDL? Ga hanya mai sauƙi:

• LDL: Tunda yana farawa da harafin 'L', yi tunaninsa a matsayin " Leda - rashin lafiya". Domin idan LDL ya ƙaru, yana kawo rashin lafiya ga jiki. Ko kuma za ku iya tunawa da shi a matsayin "Lousy" (mummunan abu) kamar yadda suke faɗa a Turanci.
• HDL: Tunda yana farawa da harafin 'H', yi tunaninsa a matsayin " Hithakara - mai amfani/mai lafiya". Domin HDL yana da amfani ga jiki, yana da kyau. A Turanci, ana iya tunawa da shi a matsayin "Lafiya".

Shin ka fahimta? Don haka matakan LDL ɗinmu suna buƙatar raguwa kuma matakan HDL ɗinmu suna buƙatar ƙaruwa.

Yaya za a rage cholesterol ba tare da ƙara shi ba?

To, yanzu mun san menene cholesterol, nau'insa, da kuma abin da zai faru idan ya ƙaru. Don haka mafi mahimmanci shine yadda za a sarrafa wannan matakin cholesterol yadda ya kamata. Kada ku damu, wannan ba babban abu bane. Za mu iya shawo kan wannan ta hanyar yin ƙananan canje-canje a rayuwarmu.

Ga wasu abubuwan da za ku iya yi:

1. Cin abinci mai kyau:

• Ƙara 'ya'yan itatuwa, kayan lambu, da ganye a cikin abincinka. Waɗannan suna da yawan fiber kuma suna da ƙarancin cholesterol.
• Ku ci abincin da aka yi da hatsi cikakke . Misalai: shinkafa mai launin ruwan kasa, buckwheat, hatsi.
• Rage cin abinci mai mai da soyayyen abinci gwargwadon iyawa. Musamman rage amfani da mai da ke ɗauke da kitse mai yawa, kamar man dabino da man kwakwa.
• A rage abubuwan sha da abinci masu sukari (abin sha masu zaki, kek, biskit, toffees, da sauransu) domin hakan na iya haifar da hauhawar nauyi da kuma shafar cholesterol.
• Rage cin jan nama (nama, naman alade, naman akuya) sannan a ƙara kifi (musamman kifi mai wadataccen omega-3s kamar salmon, mackerel, da herring) da kaza (ba tare da fata ba) a cikin abincinku.

2. Motsa jiki akai-akai:

• Ka sanya ya zama al'ada ka motsa jiki na akalla mintuna 30-60 a rana . Ba sai ka yi haka gaba ɗaya ba. Za ka iya raba shi zuwa mintuna 15 da safe da mintuna 15 da yamma.
• Yi duk abin da kake so, kamar tafiya mai sauri, gudu, iyo, hawa keke, rawa.
• Motsa jiki yana taimakawa wajen ƙara yawan sinadarin cholesterol na HDL mai kyau, kuma yana taimakawa wajen rage sinadarin LDL mai "mummunan" cholesterol da triglycerides (wani nau'in kitse a cikin jini).

3. Kiyaye nauyin da ya dace:

• Duba ko kana da lafiyayyen nauyi da ya dace da tsayinka. Idan kana da kiba, yi ƙoƙarin rage nauyi. Ko da rage ƴan kilo na iya yin babban tasiri ga matakan cholesterol ɗinka.

4.A guji shan taba:

• Idan kana shan taba, yi duk mai yiwuwa don dainawa. Shan taba yana rage cholesterol mai kyau (HDL) sannan kuma yana lalata jijiyoyin jini.

5. Rage shan barasa:

• Shan barasa fiye da kima na iya yin mummunan tasiri ga matakan cholesterol.

Ka tuna, waɗannan canje-canje ba za su faru cikin dare ɗaya ba. Ka yi ƙoƙarin canza su a hankali, ɗabi'a ɗaya bayan ɗaya. Idan kana buƙatar taimako, nemi shawara daga likita ko masanin abinci mai gina jiki.

A ƙarshe, ku tuna da wannan (Saƙon Ɗauka Gida)

To, mun yi magana sosai game da cholesterol a yau, ko ba haka ba? Ina fatan kun fahimci duk wannan a sauƙaƙe. A ƙarshe, ina da abin da zan gaya muku:

• Cholesterol yana da matuƙar muhimmanci ga jikinmu, amma yana da mahimmanci mu kiyaye shi a matakin da ya dace.
• Ya kamata mu yi ƙoƙarin rage "mummunan" cholesterol na LDL da kuma ƙara "mai kyau" cholesterol na HDL .
• Cin abinci mai kyau, motsa jiki akai-akai, da kuma salon rayuwa mai kyau sune mafi kyawun hanyoyin magance cholesterol.
• Idan kana da wata damuwa game da cholesterol dinka, kada ka ji tsoron yin magana da likita. Hakanan yana da matukar muhimmanci a yi gwajin jini akai-akai.

Ka tuna, lafiyarka tana hannunka. Ka kula da zuciyarka da ƙauna! Wannan ita ce shawara mafi mahimmanci da zan iya ba ka.

' Cholesterol, Cholesterol, Ciwon Zuciya, LDL, HDL, Cin Abinci Mai Kyau, Motsa Jiki