Shin kun taɓa duba rahoton gwajin jini kuma kun yi mamakin, "Menene wannan?" Wataƙila kun ji likitanku yana magana game da "cholesterol mai kyau" da "mummunan cholesterol." Yana iya zama kamar yana da ɗan rikitarwa, amma a zahiri abu ne mai sauƙi. A yau, za mu yi zurfi cikin labarin cholesterol kuma mu yi magana game da muhimmancin kiyaye lafiyar zuciyarku.
Da farko dai, menene cholesterol?
A taƙaice dai, cholesterol wani abu ne mai kitse, ko mai kamar mai da ake samu a cikin jininmu. Hanta ce ke samar da shi. Bugu da ƙari, ana samunsa a wasu daga cikin abincin da muke ci. Mutane da yawa suna tunanin cewa cholesterol abu ne mara kyau. Amma ba haka bane gaskiya. Cholesterol yana da mahimmanci ga ayyuka da yawa masu mahimmanci, kamar gina tsarin kowace ƙwayar halitta a jikinmu, samar da hormones, kare jijiyoyi, da taimakawa wajen narkewar abinci.
Don haka, matsalar ba kasancewar cholesterol ba ce. Matsalar ita ce ba ta da daidaito.
Gaskiya game da cholesterol na 'mai kyau' da 'mara kyau'
Rahoton jininku zai ambaci manyan nau'ikan cholesterol guda biyu. Bari mu ga menene bambanci tsakanin su biyun. Zan yi bayani a cikin teburi domin ku fahimta cikin sauƙi.
| Nau'in cholesterol | Me ke faruwa da wannan? |
|---|---|
| HDL (High-Density Lipoprotein) - "Kyakkyawan" cholesterol | Ka yi tunanin HDL a matsayin mai tsaftace jijiyoyin jininmu. Yana tattara mummunan cholesterol da ba a so wanda ya taru a cikin jijiyoyin jini sannan ya mayar da shi hanta don a lalata shi. A wata ma'anar, mafi girman matakin HDL, mafi kyau a gare mu . |
| LDL (Ƙarancin Lipoprotein Mai Yawan Yawa) - Cholesterol 'mara kyau' | Wannan shine mugun labarin. Idan matakan LDL suka ƙaru, wannan ƙarin cholesterol ya fara mannewa a bangon jijiyoyin jininmu. Kamar yadda tsatsa ke taruwa a cikin bututun ruwa. Muna kiran wannan tarin plaque. Wannan yana sa jijiyoyin jini su yi ƙauri a hankali. Wannan yanayin ana kiransa atherosclerosis . Wannan shine abin da ke share hanyar kamuwa da cututtuka masu tsanani kamar bugun zuciya da bugun jini daga baya. Don haka ƙarancin matakin LDL, shine mafi kyau a gare mu . |
To menene jimlar cholesterol?
Darajar "Jimillar Cholesterol" da ke cikin rahotonka galibi ta ƙunshi ƙimar HDL da LDL ɗinka. Amma ga wani abu mai mahimmanci. Wani lokaci ƙimar Cholesterol ɗinka na iya zama mai yawa saboda matakin "mai kyau" na HDL ɗinka yana da yawa sosai. A wannan yanayin, ba abin damuwa ba ne. Duk da haka, idan ƙimar Cholesterol ɗinka ta yi yawa saboda ƙaruwar matakan LDL "mara kyau", yanayi ne mai haɗari. Saboda haka, yana da matuƙar muhimmanci kada ka firgita lokacin da ka ga ƙimar, amma ka yi magana da likitanka don fahimtar su daidai.
Menene Rabon Cholesterol?
Wannan lissafi ne mai sauƙi wanda zaka iya gane kanka.
Rabon Cholesterol ɗinku = Jimlar Darajar Cholesterol ÷ Darajar HDL (kyakkyawan Cholesterol)
Misali, ka yi tunanin cewa jimlar ƙimar cholesterol ɗinka 200 ne kuma ƙimar HDL ɗinka 50 ne.
Sannan rabon ku zai zama 200 ÷ 50 = 4. Wannan rabon 4:1 ne.
Gabaɗaya ana ɗaukarsa mafi kyau a kiyaye wannan rabon ƙasa da 3.5:1. Duk da haka, wasu likitoci sun fi mai da hankali kan LDL fiye da wannan rabon lokacin da suke tsara magani. Saboda haka, ya fi kyau a tattauna da likitanka game da ƙimar da ta fi muhimmanci a gare ka da kuma yadda za a sarrafa su.
Shin triglycerides suma suna da alaƙa da wannan labarin?
Eh, hakika. Triglycerides wani nau'in kitse ne da ake samu a cikin jininmu. Kamar cholesterol, jikinmu ne ke samar da su kuma suna fitowa daga abincin da muke ci. Musamman
- Abinci mai yawan kitse da kuma kitsen trans (misali, abinci mai kitse, kayan burodi, abinci mai sauri)
- Abinci da abubuwan sha masu sukari
- Carbohydrates masu sauƙi (misali burodi, kayayyakin gari)
- Cin abinci mai yawan kalori fiye da yadda muke ƙonawa kowace rana
Irin waɗannan abubuwa na iya haifar da ƙaruwar matakan triglyceride. Ƙara yawan matakan wani abu ne da ke ƙara haɗarin kamuwa da cututtukan zuciya.
Me za mu iya yi don rage yawan cholesterol?
Labari mai daɗi shine za mu iya sarrafa wannan yanayi sosai. Akwai manyan hanyoyi guda uku na yin hakan.
1. Motsa jiki akai-akai
Motsa jiki mai motsa jiki, musamman tafiya, gudu, iyo, da kuma hawa keke, na tsawon akalla mintuna 30 a rana, kwana 5 a mako, na iya ƙara yawan cholesterol mai kyau na HDL da kuma rage yawan cholesterol da triglyceride na LDL. Motsa jiki kuma na iya taimakawa wajen rage hawan jini.
2. Cin abinci mai kyau
Wannan shine mafi mahimmanci.
- Abubuwan da za a rage: A rage yawan abincin da ake yi da mai mai yawa, man kwakwa, nama da aka sarrafa, kayayyakin burodi, margarines masu ɗauke da kitsen trans, sukari, da abinci mai daɗi.
- Abubuwan da za ku ƙara wa abincinku: Kifi mai wadataccen sinadarin Omega-3 (misali salmon, mackerel, tuna), avocado, man zaitun, goro (misali cashews, almonds), abinci mai wadataccen zare mai narkewa kamar hatsi, kayan lambu, da 'ya'yan itatuwa.
3. Shan magani bisa shawarar likita
A wasu lokuta, yana iya zama da wahala a sarrafa matakan cholesterol ɗinka da abinci da motsa jiki kaɗai. A irin waɗannan yanayi, likitanka zai iya rubuta magunguna kamar statins . Waɗannan magunguna suna rage matakan cholesterol na LDL, wanda hakan ke rage haɗarin kamuwa da cututtukan zuciya sosai.
Mafi mahimmanci: Kada ka taɓa fara ko daina shan magungunan cholesterol ba tare da shawarar likita ba.
Idan matakin cholesterol ɗinka ya yi yawa, zai ɗauki ɗan lokaci da ƙoƙari don shawo kansa. Dole ne ka yi canje-canje a salon rayuwa na akalla watanni uku, kuma idan ya cancanta, ka sha magani. Amma sakamakon wannan ƙoƙarin, wanda ke nufin lafiyayyen zuciya da rayuwa ba tare da cututtuka masu tsanani kamar bugun zuciya da bugun jini ba, zai zama kyauta mafi mahimmanci da za ka taɓa samu. Idan ka fuskanci alamu kamar ciwon ƙirji (angina), musamman lokacin da kake motsa jiki kuma kana hutawa da hutawa, nemi shawarar likita nan da nan. A cikin gaggawa, je zuwa Sashen Gaggawa (ETU) na asibiti mafi kusa.
Saƙon Ɗauka Gida
- Cholesterol yana da matuƙar muhimmanci ga jikinmu, amma yawan sinadarin LDL cholesterol mai 'mummunan' yana ƙara haɗarin kamuwa da cututtukan zuciya da bugun jini.
- Ka kula da jimlar cholesterol, HDL, da LDL a cikin rahoton jininka. Yi magana da likitanka game da shi.
- Cin abinci mai kyau da motsa jiki akai-akai su ne hanyoyi biyu mafi kyau na halitta don rage cholesterol.
- Idan canje-canjen salon rayuwa kaɗai ba zai iya sarrafa matakan jikinka ba, ka sha magungunan da likitanka ya rubuta maka.
- Kada ka taɓa yin watsi da alamun kamar ciwon ƙirji. Ka nemi shawarar likita nan da nan.
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