Duk mun ji kalmar "cholesterol," ko ba haka ba? Wasu mutane suna jin tsoronsa kaɗan. Ga wasu, wannan abu ne na al'ada. A gaskiya ma, cholesterol abu ne da jikinmu ke buƙata. Amma sai lokacin da ya yi yawa ne matsaloli ke tasowa. Babbar matsalar ita ce ba ma nuna wata alama ta yawan cholesterol. Shi ya sa yake aiki kamar "maƙiyi mai shiru" kuma yana iya share hanyar zuwa ga cututtuka masu tsanani kamar cututtukan zuciya. Don haka, bari mu san wannan cholesterol a yau.
Menene cholesterol? Cholesterol mai kyau da mara kyau?
A taƙaice dai, cholesterol wani nau'in kitse ne da ake samu a cikin jininmu. Akwai manyan nau'ikansa guda biyu.
1. LDL (Ƙarancin Lipoprotein Mai Yawan Yawan Kitse): Wannan shine abin da muke kira "mummunan cholesterol" . Ka yi tunanin jijiyoyin jininmu a matsayin bututu. Abin da wannan LDL cholesterol ke yi shi ne yana taruwa kamar ƙura a cikin waɗannan bututun, yana toshe hanyar da jini zai bi. Wannan shine abin da muke kira "Atherosclerosis".
2. HDL (High-Density Lipoprotein): Wannan shine gwarzonmu, "mai kyau cholesterol." HDL yana ɗaukar mummunan cholesterol wanda ke makale a cikin jijiyoyinku ya kai shi hanta. Hanta tana cire shi daga jikinku. Kamar mai tara shara ne.
Baya ga waɗannan guda biyu, akwai wani nau'in kitse a cikin jininmu da ake kira triglycerides . Ƙara yawan waɗannan matakan ba shi da kyau ga zuciya.
Hanta tana samar da cholesterol da muke buƙata. Amma muna samun ƙarin cholesterol daga abincin da muke ci, musamman kayayyakin dabbobi (madara, ƙwai, nama) da abincin da aka sarrafa. Ana samun waɗannan a cikin donuts, pizza daskararre, biskit, tsiran alade, da wasu kayayyakin burodi.
Yaya za ku san idan kuna da babban cholesterol?
Ga muhimmin abu. Yawan cholesterol ba shi da wata alama. Za ka iya samun matakan cholesterol masu haɗari a jikinka ba tare da sanin hakan ba. Shi ya sa yake da muhimmanci a san matakan cholesterol ɗinka.
Hanya ɗaya tilo da za a iya sanin hakan ita ce a yi gwajin jini . Wannan ana kiransa gwajin bayanin martaba na lipid .
Wa ya kamata ya yi wannan gwajin?
- Yana da kyau ga duk wanda ya haura shekara 20 ya yi wannan gwajin aƙalla sau ɗaya a cikin shekaru 5 .
- Yara kuma na iya kamuwa da yawan sinadarin cholesterol. Yana da muhimmanci a duba yawan sinadarin cholesterol dinsu tsakanin shekaru 9-11, musamman idan wani a cikin iyali (uwa, uba, kakanni) ya kamu da ciwon zuciya ko bugun jini tun yana ƙarami.
Wannan gwajin jini yana nuna matakan Cholesterol, LDL, HDL, da Triglycerides. Likitan ku zai duba waɗannan dabi'un, tare da shekarun ku, hawan jini, da kuma ko kuna shan taba, don tantance ko kuna cikin haɗarin kamuwa da cututtukan zuciya da kuma irin maganin da ya dace.
Manufarmu ya kamata ta kasance rage mummunan cholesterol (LDL) da kuma ƙara mai kyau cholesterol (HDL).
Menene dalilan da ke haifar da yawan sinadarin cholesterol?
Abubuwa da yawa a rayuwarmu da halayenmu suna shafar wannan. Bari mu dubi manyan dalilan.
| Dalili/abin da ke tasiri | Kawai a ce... |
|---|---|
| Abinci mai gina jiki | Abincin da aka sarrafa, nama mai kitse, man shanu, margarine, da abubuwan sha masu sukari da kayan ciye-ciye suna ƙara yawan LDL da triglyceride. |
| Kiba/kiba | Yayin da nauyin jiki ke ƙaruwa, mummunan cholesterol (LDL) na iya ƙaruwa, yayin da kyakkyawan cholesterol (HDL) zai iya raguwa. Ana iya hana wannan yanayin ta hanyar rage nauyi. |
| Ba motsa jiki ba | Rashin yin wani aiki na jiki na iya rage matakan HDL. Motsa jiki na yau da kullun na iya ƙara yawan HDL. |
| Shan taba | Shan taba yana rage yawan sinadarin cholesterol mai kyau (HDL) kuma yana lalata jijiyoyin jini, wanda hakan ke sauƙaƙa taruwar cholesterol. |
| Shekaru da jinsi | Matakan cholesterol suna ƙaruwa yayin da muke tsufa. Mata galibi suna samun ƙarin matakan LDL bayan daina haila. |
| Gado | Wani lokaci yawan cholesterol na iya zama na gado. Wannan ana kiransa Family Hypercholesterolemia (FH) . |
Yaya za a canza salon rayuwar ku zuwa rage cholesterol?
Mutane da yawa za su iya rage yawan sinadarin cholesterol ta hanyar yin canje-canje a salon rayuwarsu. Wannan ya fi muhimmanci fiye da shan magani. Wannan za a iya raba shi zuwa sassa uku: abinci, motsa jiki, da kuma rage kiba.
1. Mu ci abinci daidai!
- Rage kitse mara kyau (Kitse Mai Kitse Mai Kitse Mai Kitse Mai Kitse): Rage kitse mai kitse, naman alade, tsiran alade, man shanu, cuku, madara mai kirim mai tsami, yawan amfani da man kwakwa, man dabino, da margarine a cikin kayayyakin burodi. Idan kunshin abincin ya ce "An ɗan yi hydrogenated", yana nufin yana ɗauke da kitsen trans.
- Ƙara kitse mai kyau (mai mara kitse) a cikin abincinka: A haɗa avocado, man zaitun, man canola, goro kamar gyada, almond, da cashew, da kuma kifi mai mai kamar salmon da mackerel a cikin abincinka.
- Ku ci abinci mai wadataccen sinadarin fiber: Ku ci hatsi iri-iri kamar hatsi, sha'ir, shinkafa mai launin ruwan kasa, wake, wake, lentil, 'ya'yan itatuwa, da kayan lambu (musamman ganyen ganye). Fiber yana rage shan sinadarin cholesterol a jiki.
- Rage sukari: Abincin da ke ɗauke da sukari mai yawa, kamar abubuwan sha masu zaki, kek, da biskit, yana ƙara yawan sinadarin triglyceride. A guji waɗannan gwargwadon iko.
2. Mu yi motsa jiki!
Kafa burin motsa jiki na akalla mintuna 30 a rana, kwana 5 a mako. Wannan ba dole bane ya zama babban abu.
- Tafiya mai sauri
- Keke
- Yin aiki a cikin lambu
- iyo
Motsa jiki yana rage mummunan cholesterol (LDL), yana ƙara kyau cholesterol (HDL), kuma yana ƙarfafa zuciya.
3. Mu sarrafa nauyinmu!
Kula da lafiyayyen nauyi ga tsayinka yana da matuƙar muhimmanci. Rage nauyi zai iya taimakawa wajen rage LDL, Jimlar Cholesterol, da Triglycerides. Ya fi muhimmanci a yi canje-canje masu dorewa da na dogon lokaci fiye da kawai a daina cin abinci a rage nauyi a lokaci guda.
Yaushe ake buƙatar magunguna?
A wasu lokuta, ko da canje-canjen salon rayuwa ba su isa su daidaita matakan cholesterol ba. Musamman ma a lokuta da yawan cholesterol ke shiga cikin iyalai da kuma ga waɗanda ke cikin haɗarin kamuwa da cututtukan zuciya, likitanku zai iya rubuta muku magani.
Abu mafi mahimmanci shine a ci gaba da kula da lafiyayyen salon rayuwa koda bayan fara magani. Magani ba shine maye gurbin salon rayuwa ba, kawai tallafi ne.
Babban nau'in magunguna da aka fi amfani da su don rage cholesterol sune statins . Misalan sun haɗa da Atorvastatin (Lipitor), Rosuvastatin (Crestor), da Simvastatin (Zocor). Waɗannan suna toshe samar da cholesterol a cikin hanta.
Bugu da ƙari, akwai wasu magunguna kamar Fibrates, Niacin, da Ezetimibe. Likitan ku zai tantance mafi dacewa da maganin da kuma yawan maganin da ya kamata ku sha.
Illolin magunguna
Kamar kowace magani, wannan na iya haifar da ƙananan sakamako. Mafi yawan lokuta shine ciwon tsoka . Idan kun ji ciwon tsoka bayan fara maganin, ku gaya wa likitan ku nan da nan.
Haka kuma, ana shawartar wasu mutane da su guji shan ruwan 'ya'yan itace na innabi yayin shan statins, domin yana iya shafar ingancin maganin.
Saƙon Ɗauka Gida
- Cholesterol makiyi ne mai shiru wanda ba shi da wata alama. Don haka kada ku ɗauki kasada kuma ku riƙa duba matakan cholesterol ɗinku akai-akai.
- Ka kula da matakan cholesterol "mara kyau" (LDL) da "mai kyau" (HDL). Manufar ita ce rage LDL da ƙara HDL.
- Mataki na farko kuma mafi mahimmanci a magani shine canje-canje a salon rayuwa. Wannan yana nufin cin abinci mai kyau, motsa jiki akai-akai, da kuma rage kiba.
- Rage abincin da aka sarrafa, abinci mai kitse, da abinci mai sukari gwargwadon iyawa, sannan a ƙara kayan lambu, 'ya'yan itatuwa, ganye, hatsi, da mai mai kyau a cikin abincinku.
- Idan likitanka ya rubuta maka magani, ka sha shi kamar yadda aka rubuta maka. Kuma kada ka daina rayuwa mai kyau.
- Yi magana a fili da likitanka game da matakan cholesterol ɗinka, tsarin magani, da duk wata damuwa da za ka iya fuskanta.
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