Shin kun taɓa samun rahoton gwajin jini, kun ga kalmomi da lambobi kamar Total Cholesterol, HDL, LDL, kuma kuka yi tunani, "Menene wannan?" Wannan abin da mutane da yawa suka sani ne. Ko da yake muna tsoron cholesterol, a zahiri wani abu ne da jikinmu ke buƙata. Duk da haka, kamar komai, ba shi da kyau a sha shi da yawa. Don haka a yau, bari mu yi magana game da abin da ke cikin wannan labarin cholesterol ta hanya mai sauƙi da abokantaka.
Menene wannan cholesterol?
A taƙaice dai, cholesterol wani sinadari ne mai kama da mai a cikin jininmu. Hanta ce ke samar da shi kuma yana fitowa ne daga wasu abincin da muke ci. Ba wai kawai wani abu ne da ke cikin jikinmu ba, yana yin ayyuka da yawa masu mahimmanci.
- Yana taimakawa wajen gina kowace kwayar halitta a jikinmu.
- Yana da mahimmanci don samar da hormones da kyallen takarda.
- Yana kare jijiyoyinmu.
- Yana kuma taimakawa wajen narkewar abinci.
Amma matsalar tana farawa ne lokacin da aka rasa daidaito tsakanin nau'ikan cholesterol "mai kyau" da "mara kyau". Idan cholesterol "mara kyau" ya ƙaru kuma cholesterol "mai kyau" ya ragu, zai iya haifar da cututtuka masu tsanani kamar bugun zuciya da bugun jini . Saboda haka, yana da matukar muhimmanci a kiyaye daidaiton rabon waɗannan biyun.
Ta yaya cholesterol 'mai kyau' (HDL) da 'mara kyau' (LDL) ke shafar jikinmu?
Yana da muhimmanci a fahimci bambanci tsakanin su biyun. Ka yi tunanin jijiyoyin jininmu a matsayin hanyoyi. Ga yadda waɗannan nau'ikan cholesterol guda biyu ke aiki.
| Nau'in cholesterol | Abin da yake yi da kuma tasirinsa |
|---|---|
| Cholesterol mai kyau (HDL - Babban Lipoprotein Mai Yawan yawa) | Wannan kamar 'ma'aikacin tsafta' ne wanda ke tsaftace tituna. HDL cholesterol yana ɗaukar mummunan cholesterol da ba a so wanda ya taru a cikin jijiyoyin jini kuma yana mayar da shi zuwa hanta. A wata ma'anar, yana tsaftace jijiyoyin jininmu. Samun matakan HDL masu yawa yana da kyau sosai. |
| Cholesterol mara kyau (LDL - Lipoprotein mai ƙarancin yawa) | Wannan kamar wani ne ke zubar da shara a kan titi. Idan matakan LDL suka ƙaru, wannan ƙarin cholesterol ya fara mannewa a bangon jijiyoyin jini. Wannan tarin ana kiransa plaque . Wannan plaque yana rage kunkuntar jijiyoyin jini a hankali kuma yana taurare su. Wannan yanayin ana kiransa atherosclerosis . |
Idan wani abu mai kama da plaque a cikin jijiyoyin jini ya fashe ba zato ba tsammani, toshewar jini zai iya tasowa a wurin. Idan wannan toshewar jini ya toshe jijiyoyin jini da ke samar da jini ga zuciya, bugun zuciya zai faru. Idan toshewar jijiyoyin jini da ke samar da jini ga kwakwalwa ya toshe, bugun jini zai faru.
Wannan yana nufin, burinmu ya kamata ya kasance mu rage mummunan cholesterol (LDL) da kuma ƙara mai kyau cholesterol (HDL).
To menene jimlar cholesterol?
Jimillar kitsen da ke cikin rahoton jininka ya fi jimillar kitsen da ke cikin jininka na HDL da LDL. Wannan kuwa saboda ya ƙunshi wasu nau'ikan kitse baya ga HDL da LDL.
Akwai wani abu mai muhimmanci da za a fahimta a nan. Jimlar Cholesterol ɗinka na iya zama mai yawa. Amma idan babban darajar ya faru ne saboda yawan cholesterol ɗinka mai kyau (HDL), ba yanayi ne mai haɗari ba. Wannan a zahiri abu ne mai kyau. Duk da haka, idan babban Cholesterol ɗinka ya faru ne saboda yawan cholesterol ɗinka mara kyau (LDL), yanayi ne mai haɗari. Saboda haka, yana da mahimmanci ka yi magana da likitanka game da cikakkun bayanai game da HDL da LDL ɗinka ba tare da yanke shawara bisa ga ƙimar Cholesterol ɗinka kawai ba.
Yadda ake samun rabon Cholesterol?
Wannan lissafi ne mai sauƙi. Ana samun wannan rabo ta hanyar raba jimlar ƙimar cholesterol ɗinka da ƙimar cholesterol mai kyau (HDL).
Misali, idan jimlar ƙimar cholesterol ɗinka 200 ne kuma ƙimar HDL ɗinka 50 ce:
200 ÷ 50 = 4
Wannan yana nufin cewa rabon cholesterol shine 4: 1.
Duk da cewa wasu likitoci suna amfani da wannan rabon don sa ido kan yanayin majiyyaci, matakan LDL galibi sune mafi mahimmanci a cikin tsarin magani. Don haka tambayi likitanka waɗanne dabi'u ne suka fi mahimmanci a gare ka.
Menene triglycerides?
Wannan wani nau'in kitse ne a cikin jininmu. Kamar cholesterol, jikinmu ne ke samar da shi kuma yana fitowa ne daga abincin da muke ci. Ana iya ƙara yawan triglycerides , musamman ta hanyar abinci mai yawan kitse mai yawa da kitsen trans, abinci mai sukari, da carbohydrates masu sauƙi. Haka kuma, idan muka ci adadin kuzari fiye da yadda muke ƙonawa kowace rana, waɗannan ƙarin adadin kuzarin suna canzawa zuwa triglycerides kuma suna adanawa a cikin jiki.
Akwai hanyoyin da za a bi don rage yawan sinadarin cholesterol?
Hakika eh! Babu abin damuwa a kai. Ana iya magance wannan yanayin ta hanyar yin wasu sauƙaƙan canje-canje a salon rayuwa da kuma, idan ya zama dole, shan magani kamar yadda likita ya umarta.
| Hanyar | Abubuwan da za a yi |
|---|---|
| 1. Motsa Jiki | Shiga cikin motsa jiki na motsa jiki, kamar tafiya, gudu, ko hawan keke, aƙalla kwana 5 a mako na tsawon mintuna 30 a rana. Wannan yana ƙara yawan cholesterol na HDL (mai kyau), yana rage LDL (mummunan cholesterol), kuma yana sarrafa hawan jini. |
| 2. Abinci Mai Kyau | A rage nama da aka sarrafa, abinci mai kitse, da kuma kitsen trans (abin da aka gasa, margarine). Madadin haka, a ƙara abinci mai wadataccen kifin omega-3 kamar salmon da mackerel, hatsi, 'ya'yan itatuwa, da kayan lambu, da kuma abinci mai wadataccen zare mai narkewa. |
| 3. Magani | Idan canje-canjen salon rayuwa kaɗai ba su rage matakan jikinka ba, likitanka zai iya rubuta maka magunguna kamar statins . Waɗannan suna taimakawa rage LDL da triglycerides kuma suna ƙara matakan HDL kaɗan. Kada ka taɓa amfani da waɗannan magunguna ba tare da shawarar likita ba. |
Yana ɗaukar lokaci kafin a sake daidaita matakan cholesterol ɗinka. Yana iya ɗaukar aƙalla watanni uku na canje-canje a salon rayuwa da kuma wataƙila ma magunguna na yau da kullun. Amma sakamakon wannan aiki tuƙuru shine lafiyayyen zuciya da rayuwa mai 'yanci daga haɗarin kamuwa da ciwon zuciya da bugun jini. Yaya darajar hakan take, ko ba haka ba?
Saƙon Ɗauka Gida
- Cholesterol yana da matuƙar muhimmanci ga jikinmu, amma kiyaye daidaitonsa yana da matuƙar muhimmanci.
- Yi ƙoƙarin kiyaye matakin "mummunan" cholesterol (LDL) a cikin jininka ya ragu kuma matakin "mai kyau" cholesterol (HDL) ya yi yawa.
- Yawan sinadarin cholesterol babban abin da ke haifar da bugun zuciya da bugun jini. Idan ka fuskanci ciwon ƙirji kwatsam ko alamun bugun jini, je ka je Sashen Gaggawa na Asibiti mafi kusa (ETU) nan da nan.
- Abinci mai kyau da motsa jiki na yau da kullun sune matakai mafi mahimmanci kuma mafi mahimmanci wajen rage cholesterol.
- Kullum ku tattauna matakan cholesterol ɗinku da tsarin magani tare da likitan ku. Ku guji shan magani bisa shawarar wasu ko kuma ku kaɗai.
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