Shin likitanka ya gaya maka cewa matakan cholesterol ɗinka sun ɗan yi yawa a gwajin jininka na baya-bayan nan, amma ba su yi yawa ba, kuma kana cikin jerin 'iyaka'? Abu ne na al'ada ka ji ɗan tsoro da damuwa idan ka ji hakan. "Oh, ina da yawan cholesterol yanzu?" za ka iya tunani. Amma kada ka damu. Wannan kamar fitilar gargaɗi ce ta juya rawaya a kan fitilar zirga-zirga. Kafin ta yi ja, ma'ana matakan cholesterol ɗinka sun "yi yawa," kana da mafi kyawun damar canza salon rayuwarka da komawa matakin lafiya.
A taƙaice dai, idan jimillar matakin cholesterol ɗinka ya kasance tsakanin milligrams 200 zuwa 239 a kowace deciliter (mg/dL), to abin da muke kira 'borderline' cholesterol kenan. Amma likita ba ya yanke shawara bisa ga wannan adadi kawai. Zai yi la'akari da abubuwa da yawa, ciki har da "mummunan" cholesterol ɗinka ( LDL ), "kyakkyawan" cholesterol ɗinka (HDL), ko kana da wasu cututtuka kamar ciwon suga , hawan jini , da kuma ko kana shan taba , don tantance ko kana buƙatar magani ko kuma ko canje-canjen salon rayuwa za su isa.
Me yasa muke buƙatar yin tunani sosai game da cholesterol?
Cholesterol abu ne mai kakin zuma da jikinmu ke buƙata. Hanta tana samar da adadin da muke buƙata. Amma kuma muna samun cholesterol daga abubuwa kamar kayayyakin dabbobi . Matsaloli suna farawa ne lokacin da wannan cholesterol ya taru a jiki.
Ka yi tunanin kamar ƙura tana taruwa a cikin bututun ruwa, yawan sinadarin cholesterol yana fara taruwa a bangon jijiyoyin jininmu. A fannin likitanci, muna kiran wannan da ' atherosclerosis '. Haka cholesterol ke taruwa kuma yake takaita jijiyoyin jini. Sannan zuciya ba ta samun jinin da take buƙata.
Abin baƙin ciki shine, ba mu ga wata alama ta yawan cholesterol ba. Kamar maƙiyi ne mai shiru. Shi ya sa ake ba da shawarar a duba matakan cholesterol ɗin ku aƙalla sau ɗaya a cikin shekaru 5.
Wasu mutane na iya fuskantar ciwon ƙirji (angina). Amma a lokacin, jijiyoyin jini sun yi ƙanƙanta sosai. Idan jijiyoyin jini suka toshe gaba ɗaya, haɗarin kamuwa da bugun zuciya ya fi yawa. Saboda haka, yana da kyau a san matakin jikinka ta hanyar gwajin jini kafin a jira hakan ta faru.
Bari mu fahimci dabi'u a cikin rahoton cholesterol.
Idan ka yi gwajin cholesterol (Lipid Profile), akwai ƙima da yawa. Kawai kallon jimlar ƙimar cholesterol bai isa ba. Sauran ƙima sune abin da ke da mahimmanci. Bari mu ga menene su.
| Nau'in cholesterol | Me ke faruwa da shi? |
|---|---|
| LDL (Ƙarancin Lipoprotein Mai Yawan Yawa) | Wannan shine "mummunan cholesterol." Wannan shine ke taruwa a cikin jijiyoyin jini kuma yana ƙara haɗarin kamuwa da cututtukan zuciya. Ya fi kyau a kiyaye wannan matakin ƙasa gwargwadon iko. |
| HDL (High-Density Lipoprotein) | Wannan shine "kyakkyawan cholesterol." Abin da yake yi shine ɗaukar mummunan cholesterol a cikin jijiyoyin jini ya kai shi hanta. Sannan hanta ta cire shi daga jiki. Don haka yawan wannan ƙimar, mafi kyau. |
| Triglycerides | Wannan wani nau'in kitse ne da ake samu a cikin jini. Ana adana shi a matsayin ƙwayoyin kitse a cikin jiki. Ƙara wannan ƙimar kuma yana ƙara haɗarin kamuwa da cututtukan zuciya. |
Shin dabi'un da ke cikin rahoton ku suna kama da haka?
Yanzu bari mu ga matakin haɗarin da kowanne daga cikin waɗannan dabi'un ke wakilta. Ya kamata ka yi magana da likitanka game da haɗarin da kake fuskanta bisa ga waɗannan dabi'un.
Mata: Ya kamata su kasance sama da 50 mg/dL.
(Kasancewa ƙasa da waɗannan dabi'u yana da haɗari)
| Gwaji | Matakin lafiya | Iyakar iyaka | Babban haɗari |
|---|---|---|---|
| Jimlar cholesterol | Ƙasa da 200 mg/dL | 200 – 239 mg/dL | Sama da 240 mg/dL |
| LDL (mummunan cholesterol) | Ƙasa da 100 mg/dL | 130 – 159 mg/dL | Sama da 160 mg/dL (sama da 190 yana da yawa sosai) |
| HDL (mai kyau) cholesterol | |||
| Triglycerides | Ƙasa da 150 mg/dL | 150 – 199 mg/dL | Sama da 200 mg/dL (sama da 500 yana da yawa sosai) |
Bari mu fara canjin a cikin ɗakin girki!
Mafi kyawun wuri don rage mummunan cholesterol (LDL) da kuma ƙara mai kyau cholesterol (HDL) shine a cikin kicin. Canza yadda kake cin abinci na iya kawo babban canji.
- Rage jan nama: A rage yawan nama da kitse mai yawa da cholesterol, kamar naman sa da naman alade. A zabi naman da ba su da kitse sosai. A guji nama da aka sarrafa, kamar su tsiran alade da naman alade.
- Cire fatar kaji: Fatar tana ɗauke da mafi yawan kitsen da ke cikin kaji, don haka cire fatar kafin a dafa.
- Ku ci ƙarin kifi: Ku haɗa da kifi mai mai kamar salmon, tuna, mackerel, da sardines a cikin abincinku aƙalla sau biyu a mako. Omega-3 fatty acids da ke cikin waɗannan abincin suna da kyau ga zuciya.
- Rage kitse mai kitse: Rage yawan shan madarar kirim, cuku, man shanu, mayonnaise, margarine, da man kwakwa.
- Ku ci abinci mai wadataccen fiber: Ku ci abinci mai wadataccen fiber kamar hatsi, sha'ir, apples, karas, wake, da kabeji. Waɗannan suna taimakawa wajen rage mummunan cholesterol.
- Yi amfani da mai mai kyau: Yi amfani da kitse mara kitse kamar man zaitun da man canola maimakon man shanu da rage kitse don girki. Goro kamar almond, cashew, da avocado suna da kyau wajen samar da kitse mai lafiya ga zuciya.
Motsa jiki yana da mahimmanci.
Motsa jiki zai iya taimaka maka dawo da matakan cholesterol daga matakin lafiya zuwa matakin da ya dace.
Ka yi motsa jiki na matsakaicin ƙarfi na akalla minti 30 a rana, kamar tafiya mai sauri, hawa keke , ko iyo. Ka yi niyyar yin minti 150 a kowane mako.
Idan kana motsa jiki, bugun zuciyarka yana ƙaruwa. Wannan yana ƙara yawan cholesterol ɗinka mai kyau (HDL). Yin wasu motsa jiki ya fi kyau fiye da yin komai.
Mu tuna da wasu muhimman abubuwa.
Rage nauyi
Idan kiba ta yi yawa, rage kiba zai iya taimakawa wajen rage yawan sinadarin cholesterol dinka. Ko da rage kiba da kashi 5% na nauyin jikinka zai iya yin tasiri mai kyau ga matakan cholesterol dinka. Idan aka hada shi da abinci da motsa jiki, wani lokacin yana iya zama kamar shan magani.
A daina shan taba a yau.
Idan kana shan taba, daina shan taba zai iya ƙara yawan sinadarin cholesterol (HDL) da kusan kashi 10%. Wannan babban taimako ne ba kawai ga zuciyarka ba har ma ga dukkan jikinka.
Ci gaba da tuntuɓar likita.
Da zarar ka fara yin waɗannan canje-canjen salon rayuwa, ya kamata a sake gwada jininka a daidai lokacin da likitanka ya ba da shawarar. Wannan yana da mahimmanci a ga ko matakan cholesterol ɗinka suna da iko da waɗannan canje-canjen. Wani lokaci, canje-canjen salon rayuwa kaɗai ba su isa ba. A irin waɗannan yanayi, likitanka zai iya ba ka shawara ka fara shan magunguna (kamar statins) .
Saƙon Ɗauka Gida
- 'Kwalesterol mai iyaka' ba abu ne da za a ji tsoro ba, gargaɗi ne game da haɗari. Yanzu ne lokaci mafi kyau da za a ɗauki mataki.
- Tabbatar kun san ainihin ƙimar LDL, HDL, da Triglycerides a cikin rahoton cholesterol ɗinku. Yi magana da likitan ku game da shi.
- Canza abincinka. Rage mai, jan nama, da abinci mai yaji, sannan ka ci ƙarin kifi, kayan lambu, 'ya'yan itatuwa, da abinci mai ɗauke da sinadarin fiber.
- Motsa jiki a kullum. Ka sanya ya zama al'ada a yi tafiya na akalla mintuna 30 a rana.
- Idan kina da kiba, ki rage kiba. Idan kina shan taba, ki daina yau.
- A bi umarnin likita daidai. Idan ya zama dole, a sha magani kamar yadda aka rubuta.
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