Ka tuyige ddala ku kolesterol - omulungi, omubi n'omugerageranyo omutuufu.

Wali ositudde lipoota y'okukeberebwa omusaayi n'olaba ennamba ennene mu maaso g'ekigambo "Cholesterol" n'owulira ng'ofuukuuse katono? Olwo omusawo bw'agamba ekintu nga "Good cholesterol is low, bad cholesterol is high," owulira ng'otya ebigenda mu maaso, si bwe kiri? Ddala kolesterol ono mulabe waffe? Oba kintu omubiri gwaffe gwe gwetaaga? Ka twogere ku nsonga eno simply leero okusobola okugogola ebibuuzo byonna by'olina ku nsonga eno.

Mu ngeri ennyangu, kolesterol kintu kya masavu, ekiringa amafuta mu musaayi gwaffe. Kikolebwa ekibumba kyaffe era kiva mu mmere gye tulya. Cholesterol si kintu kyokka, akola emirimu mingi emikulu mu mubiri. Kolesterol yeetaagibwa nnyo mu bintu bingi, omuli okuzimba buli katoffaali mu mubiri gwaffe, okukola obusimu, okukuuma obusimu n’okuyamba mu kugaaya emmere.

Naye, nga bwe bagamba, ekintu kyonna ekisusse si kirungi. Bwe kityo bwe kiri ne ku kolesterol. Obuzibu butandikira ku butakwatagana wakati w'ebika bya kolesterol "ekirungi" ne "ekibi".

Kolesterol "omulungi" ne "omubi" kye ki?

Okusobola okutegeera kino, ka tukozese ekyokulabirako ekitono. Kuba akafaananyi ng’emisuwa gyaffe giri ng’enguudo eziri mu kibuga.

Kati otegedde, nedda? Mu mubiri gwaffeKolesterol omungi ogwa LDL (omubi) ne kolesterol omutono ogwa HDL (omulungi) bya bulabe . Embeera eno eyongera nnyo emikisa gy’okufuna endwadde ez’amaanyi ng’endwadde z’omutima n’okusannyalala.

Kale Total Cholesterol kye ki?

Okukebera omusaayi gwo kujja kuwandiika emiwendo gyo gyonna egya kolesterol, HDL, ne LDL okwawukana. Wabula omuwendo gwa kolesterol gwo gwonna gusinga omugatte gw’emiwendo gya HDL ne LDL.

Wano waliwo ekintu ekikulu ky'olina okwetegereza. Oluusi kolesterol wo yenna ayinza okuba omungi kubanga kolesterol wo omulungi (HDL) mungi nnyo . Mu mbeera eyo, si nsonga nkulu. Kitegeeza kyokka nti ebiziyiza omubiri gwo bikola bulungi.

Omugerageranyo gwa Cholesterol gwe guliwa?

Kino kyangu nnyo. Omugerageranyo guno kye ky’okuddamu ky’ofuna ng’ogabanya omuwendo gwa kolesterol gwo gwonna n’omuwendo gwa kolesterol wo omulungi (HDL).

Okugeza, singa Total Cholesterol yo eba 200 ate HDL yo eri 50, omugerageranyo gwo guba 200/50 = 4. Ekyo kitegeeza 4:1.

Okutwalira awamu kirungi okukuuma omugerageranyo guno nga mutono. Wabula mu kiseera kino ebibiina ebikulu eby’endwadde z’omutima mu nsi yonna bigamba nti okufaayo ennyo kussibwa ku kufuga kolesterol wa LDL butereevu okusinga omugerageranyo guno. Kubanga kitwalibwa ng’ekipimo ekituufu ennyo mu kutegeka obujjanjabi eri abalwadde n’okukebera akabi. N’olwekyo, kirungi n’oyogera n’omusawo wo n’osalawo ennamba esinga okukusaanira.

Triglycerides kye ki ekirala?

Kino kika kya masavu kirala mu musaayi gwaffe, nga kolesterol. Era kikolebwa emibiri gyaffe era kifunibwa mu mmere. Emiwendo gya Triglyceride gyeyongera naddala nga tulya emmere erimu ssukaali omungi, ebirungo ebirongooseddwa, amasavu aga trans, n’amasavu amangi . Ate era, singa tulya kalori nnyingi okusinga ze twokya buli lunaku, kalori ezo ez’okwongerako zikyusibwa ne zifuuka triglycerides ne ziterekebwa mu mubiri.

Omuwendo gwa triglyceride omungi nagwo nsonga eyongera ku bulabe bw’okulwala omutima.

Tosobola kufuga kolesterol omungi?

Mazima ddala kisoboka! Kyetaagisa kwewaayo n’obwagazi bwokka. Bino bye bimu ku bintu by’oyinza okukola okukituukiriza.

1. Enkyukakyuka mu bulamu

• Dduyiro ow’obulamu: Dduyiro ow’omukka buli kiseera (nga okutambula amangu, okudduka, okuwuga, okuvuga obugaali) .Kiyinza okwongera ku kolesterol omulungi (HDL) n’okukendeeza ku kolesterol omubi (LDL) . Dduyiro era awummuza emisuwa n’okufuga puleesa.
• Endya eyamba omutima:
• Kendeeza ku mmere erimu amasavu amangi n’amasavu aga trans (emmere enkasiike, emmere ey’amangu, emmere erongooseddwa nga keeki ne bisikiiti) nga bwe kisoboka.
• Wabula lye emmere erimu amasavu agayitibwa monounsaturated ne polyunsaturated fats (avocado, olive oil, entangawuuzi nga kaawa n’entangawuuzi).
• Teekamu ebyennyanja ebirimu asidi w’amasavu aga omega-3 (salmon, mackerel, herring) mu mmere yo waakiri ennaku bbiri mu wiiki.
• Emmere erimu ebiwuziwuzi ebisaanuuka, gamba nga oats, barley, apple, ne carrots, eyamba nnyo mu kukendeeza LDL cholesterol.

2. Eddagala

Mu mbeera ezimu, kiyinza okukuzibuwalira okufuga kolesterol wo ng’oyita mu mmere n’okukola dduyiro yokka. Mu mbeera ng’ezo , omusawo ayinza okukuwa eddagala.

Singa kolesterol abeera mungi, kiyinza okukutwalira emyezi esatu okudda mu mbeera eya bulijjo. Kijja kwetaagisa okukyusa mu bulamu bwo era oboolyawo n’okukozesa eddagala buli lunaku. Naye empeera eziva mu kwewaayo okwo —omutima omulamu obulungi n’obulamu obutaliimu kulwala mutima oba okusannyalala —zisinga wala okufuba kw’ossaamu.