Shin ka taɓa duba sashen 'Cholesterol' na gwajin jininka na baya-bayan nan ka yi mamakin ma'anar waɗannan alkaluma? Ko kuma ka ɗan tsorata lokacin da likitanka ya ce, "Cholesterol ɗinka ya ɗan yi yawa kuma yana buƙatar a sarrafa shi?" Kada ka damu. Wannan matsala ce da mutane da yawa ke fuskanta. A yau, bari mu yi magana a sarari game da menene cholesterol, fa'idodi da rashin amfaninsa, da kuma yadda yake shafar jikinmu.
Bari mu fara gani, menene cholesterol?
A taƙaice dai, cholesterol wani abu ne mai kama da kitse a cikin jininmu. Ana samar da shi a jikinmu, musamman a cikin hanta. Haka kuma ana ƙara shi a jiki ta hanyar wasu daga cikin abincin da muke ci. Idan muka ji kalmar "cholesterol," yawancin mutane suna tunanin abu ne mara kyau. Amma a zahiri, cholesterol yana da mahimmanci ga lafiyar jikinmu.
Kamar yadda gina gida ke buƙatar siminti da tubali, haka nan cholesterol yana da matuƙar muhimmanci wajen gina bangon kowace ƙwayar halitta a jikinmu. Bugu da ƙari, cholesterol yana da ayyuka masu mahimmanci da yawa, kamar samar da hormones, kare jijiyoyi, da kuma taimakawa wajen narkewar abinci.
To ina matsalar take? Matsalar ba kasancewar cholesterol ba ce, amma rashin daidaitonta ne. Wato, wasu nau'ikan suna da yawa, wasu kuma suna da ƙasa sosai.
Cholesterol mai kyau da mara kyau: menene bambanci?
Wataƙila ka ji likitanka yana magana game da "kyakkyawan cholesterol" da "mummunan cholesterol." Bari mu fahimci ainihin menene waɗannan biyun. Teburin da ke ƙasa zai taimaka maka ka fahimci wannan a sarari.
| Nau'in cholesterol | Sunan likita | Abin da yake yi da kuma tasirinsa |
|---|---|---|
| Cholesterol mai kyau | HDL (High-Density Lipoprotein) | Kamar wani jarumi ne a jikinmu. Babban aikin cholesterol na HDL shine ya tattara mummunan cholesterol da ba a so wanda ya taru a cikin jijiyoyin jini sannan ya mayar da shi hanta. A wata ma'anar, yana tsaftace jijiyoyin jininmu. Samun yawan HDL yana da kyau ga zuciya. |
| Cholesterol mara kyau | LDL (Ƙarancin Lipoprotein Mai Yawan Yawa) | Wannan shine "mugun mutum" a cikin labarin. Lokacin da matakan LDL suka ƙaru, wannan ƙarin cholesterol ya fara mannewa a bangon jijiyoyin jininmu (jijiyoyin jini). Kamar mai ne ke mannewa a magudanar ruwan kicin yana toshe shi. Wannan tarin ana kiransa 'plaque' (kwayoyin cholesterol). Wannan yana sa jijiyoyin jini su yi ƙunci da kauri. Wannan yanayin ana kiransa atherosclerosis . Wannan yana ƙara haɗarin bugun zuciya da bugun jini sosai. |
Yaya za a fahimci rahoton jinin ku?
Akwai wasu dabi'u a cikin rahoton da za ku karɓa lokacin da kuka duba cholesterol ɗinku.
- Jimlar Cholesterol
- Darajar HDL
- Ƙimar LDL
Jimlar cholesterol ta ɗan fi jimlar HDL da LDL daraja, domin tana kuma ɗauke da wasu nau'ikan kitse.
Ga wani muhimmin abu. Wataƙila jimlar ƙimar Cholesterol ɗinku tana da yawa. Amma idan dalilin hakan shine ƙaruwar matakin cholesterol ɗin ku na HDL (mai kyau), wannan ba yanayi ne mai haɗari ba. Wannan abu ne mai kyau. Amma, idan jimlar ƙimar Cholesterol ta ƙaru saboda ƙaruwar matakin cholesterol na LDL (mara kyau), to a nan ne ya kamata mu mayar da hankali.
Menene Rabon Cholesterol?
Ana samun wannan ta hanyar raba jimlar ƙimar cholesterol ɗinka da ƙimar HDL (kyakkyawan) cholesterol ɗinka.
Misali, idan jimlar cholesterol ɗinka 200 ne kuma HDL ɗinka 50 ne, rabon shine 200/50 = 4. Wannan shine 4:1.
Amma abu mafi muhimmanci shi ne cewa likitoci yanzu suna mai da hankali kan matakin LDL ɗinku fiye da wannan rabo. Don haka, ya fi kyau ku yi magana da likitanku game da waɗanne lambobi ne suka fi dacewa da ku da kuma abin da ya kamata ku mayar da hankali a kai.
Shin triglycerides iri ɗaya ne da cholesterol?
A'a. Triglycerides wani nau'in kitse ne da ake samu a cikin jini. Kamar cholesterol, jiki ne ke samar da su kuma suna fitowa daga abinci. Matakan Triglyceride suna ƙaruwa, musamman lokacin da muke cin kitse mai yawa, kitsen trans, abinci mai sukari, da carbohydrates masu sauƙi (misali, burodi, shinkafa) . A taƙaice dai, idan muka ci kalori fiye da yadda muke ƙonawa a rana, jiki yana adana waɗannan ƙarin kalori a matsayin triglycerides.
To, ta yaya za ku sarrafa cholesterol?
Labari mai daɗi shine akwai abubuwa da yawa da za mu iya yi don rage yawan sinadarin cholesterol ɗinmu. Wannan ba abu ne da za a iya yi cikin dare ɗaya ba. Yana buƙatar jajircewa da lokaci.
- Motsa jiki akai-akai: Yi ƙoƙarin yin motsa jiki na motsa jiki, kamar tafiya, gudu, iyo, ko hawan keke, aƙalla kwana 5 a mako na tsawon akalla mintuna 30 a rana. Motsa jiki yana ƙara yawan cholesterol na HDL (mai kyau) kuma yana rage LDL (mummunan cholesterol). Hakanan yana taimakawa wajen sarrafa hawan jini.
- Abinci mai gina jiki ga zuciya:
- Abubuwan da za a rage: Rage man kwakwa, man dabino, man dabbobi, man shanu, margarine, jan nama, tsiran alade, kayayyakin burodi (abinci, kek), da abinci mai soyayye gwargwadon iko.
- Abubuwan da za a ci: Haɗa da abinci mai ɗauke da kitse mai kyau kamar kifi mai wadataccen sinadarin omega-3 kamar salmon, mackerel, da sardines, avocado, man zaitun, da goro (cashews, gyada - ba tare da gishiri ba).
- Abincin da ke ɗauke da sinadarin fiber: Ya haɗa da abinci kamar hatsi, shinkafa mai launin ruwan kasa, wake, wake kore, kayan lambu, da 'ya'yan itatuwa (musamman guava da lemu, waɗanda ke ɗauke da sinadarin fiber mai narkewa). Waɗannan suna taimakawa wajen rage yawan sinadarin LDL cholesterol.
- Maganin Likitanci: A wasu lokuta, abinci da motsa jiki kaɗai ba su isa su rage yawan sinadarin cholesterol ɗinka ba. A irin waɗannan yanayi, likitanka zai iya rubuta maka magani. Statins su ne nau'in magani da aka fi amfani da shi. Suna rage yawan sinadarin cholesterol na LDL da triglyceride kuma suna ƙara yawan sinadarin HDL kaɗan. Kada ka taɓa amfani da waɗannan magungunan ba tare da shawarar likita ba.
Zai iya ɗaukar har zuwa watanni uku kafin a ga sakamako daga yin waɗannan canje-canje. Amma sakamakon wannan ƙoƙarin shine samun lafiyayyen zuciya da kariya daga cututtuka masu tsanani kamar bugun zuciya da bugun jini. Don haka sadaukarwar ta cancanci hakan.
Saƙon Ɗauka Gida
- Cholesterol ba shi da illa gaba ɗaya. Yana da mahimmanci ga jiki ya rayu. Matsalar ita ce daidaito tsakanin cholesterol mai kyau (HDL) da cholesterol mai 'mummuna' (LDL) ya ɓace.
- LDL (mummunan cholesterol) yana taruwa a cikin jijiyoyin jini yana toshe su, yayin da HDL (kyakkyawan cholesterol) yana taimakawa wajen tsaftace waɗannan jijiyoyin.
- Kada ka firgita idan ka ga dabi'un da ke cikin rahoton gwajin jininka. Koyaushe ka yi magana da likitanka don fahimtar yadda waɗannan lambobi ke shafar ka.
- Ana iya sarrafa matakan cholesterol cikin nasara ta hanyar cin abinci mai kyau ga zuciya, motsa jiki akai-akai, da kuma salon rayuwa mai kyau.
- Idan ya zama dole, likitanka zai rubuta maka magani. Kullum ka bi umarninsu a hankali.
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