Bw’oba ogezaako okufuga kolesterol wo, tekikwetaagisa kwogera nti by’olya bikulu. Naye leero tugenda kwogera ku kintu eky'enjawulo ky'oyinza okuba nga towulirangako. Zino ziyitibwa sterols ne stanols. Bino bikozesebwa bya butonde ebisangibwa mu bimera. Ekyewuunyisa, zifaanagana nnyo ne kolesterol era zikola. Naye okulya emmere erimu kiyinza okuyamba okukendeeza ku kolesterol omubi.
Enkolagana ki eriwo wakati wa sterols, stanols ne cholesterol?
Mu ngeri ennyangu, kolesterol kintu kya wax ekikolebwa ekibumba kyaffe. Kikulu nnyo mu kukuuma obusimu, okuzimba obuwuka obuyitibwa cell membranes, n’okukola obusimu obumu. Tufuna ne kolesterol okuva mu mmere y’ebisolo ng’amagi, ennyama, n’amata. Mu butuufu omubiri gwetaaga kolesterol, naye okumuyitirira kiyinza okuvaako obulabe obw’amaanyi eri obulamu ng’endwadde z’omutima n’okusannyalala.
Kolesterol alina ebika bibiri ebikulu. Ka tulabe kiki kye bali.
| Ekika kya Kolesterol | Mu ngeri ennyangu... |
|---|---|
| Ebirungo ebizimba omubiri ebitono (LDL) . | Kino kye tuyita kolesterol "omubi" . Singa kiyitiridde okubeera waggulu, kiyinza okuzimba munda mu misuwa gyaffe ne gizibikira. Kino kikulu nnyo mu bulabe bw’okulwala endwadde z’omutima. |
| Ebirungo ebizimba omubiri ebiyitibwa high-density lipoprotein (HDL) . | Kino tukiyita kolesterol "omulungi" . Kino bwe kibeera waggulu kabonero ka bulamu. HDL eggyamu amasavu mu misuwa n’egiziyiza okuzibikira. |
Okay, kati ka tulabe engeri sterols ne stanols gye zeenyigiddemu mu kino.
Ensengekera ya molekyu za sterols ne stanols efaanagana nnyo n’eya kolesterol. Okufaanagana kuno y’ensonga lwaki ebirungo bino eby’ebimera bitaataaganya okuyingiza kolesterol okuva mu nkola yaffe ey’okugaaya emmere.
Kuba akafaananyi ng’ebyenda byo birina enzigi nnyingi eziyingiza kolesterol. Sterols ne stanols ziringa ebisumuluzo ebicupuli ebituuka ku nzigi ezo. Ebisumuluzo bino eby’ebicupuli bwe bisibira mu nzigi, molekyu za kolesterol entuufu tezifuna mukisa kuyingira Kale zimaliriza nga zifulumye nga kasasiro.
Mu ngeri eno, kolesterol mu musaayi akendeera. Mu butuufu, singa ossaamu sterols ne stanols ezimala mu mmere yo, osobola okukendeeza ku kolesterol wo yenna ebitundu nga 10% ate LDL cholesterol "omubi" wo ebitundu nga 14%! Ekyo kizifuula ekintu ekikulu ennyo eky’okwongera ku mmere ennungi.
Ofuna otya eddagala lya sterols ne stanols?
Okusinziira ku nteekateeka ya National Cholesterol Education Program, buli lunaku weetaaga gram 2 (2g) ez’ebirungo ebiyitibwa plant sterols ne stanols okukendeeza ku kolesterol wo. Bino mu butonde bisangibwa mu mmere ezimu.
- Ebibala
- Eva endirwa
- Ebika by’ebitundu
- Empeke enzijuvu
- Ebinyeebwa
- Entangawuuzi
- Ensigo
- Amafuta g’enva endiirwa
Naye waliwo ekizibu. Omuwendo gwa sterols ne stanols mu mmere zino ez’obutonde mutono nnyo okusinga obungi obwetaagisa buli lunaku okukendeeza ku kolesterol.
Naye teweeraliikiriranga. Abamu ku bakola emmere bino babigatta ku bintu byabwe. Zino ziyitibwa emmere erimu ebirungo ebinywevu . Bino bw’obigatta ku mmere yo, osobola okutuukiriza ebyetaago byo ebya buli lunaku. Wano waliwo emmere erimu ebirungo bino ebiyitibwa sterols ne stanols, ebiyitibwa phytosterols:
- Ebika ebimu ebya margarine
- Ebika bya kkeeki ebimu
- Ebika by’omubisi gw’emicungwa ebimu
- Ebika by’amata ebimu
- Ebika by’omugaati ebimu
Kale, bw'ogenda mu supamaketi, soma ebiwandiiko ebikwata ku mmere olabe oba biwandiikiddwaako "added sterols/stanols" oba "phytosterols."
Bino era osobola okubimira ng’ebirungo ebiyamba omubiri. Wabula wadde ng’okumira eddagala eriweweeza ku bulwadde kisinga obutaba na kintu kyonna, bulijjo kirungi okugezaako okufuna ebiriisa bino okuva mu mmere ey’obutonde.
Ddala ani aganyulwa mu bino?
Ekibiina ekigatta abalwadde b’emitima mu Amerika kiwa amagezi abantu abalina edda kolesterol omungi okugatta emmere zino ezirimu sterol ne stanol mu mmere yaabwe.
Ekirala, bw’oba wali olina obulwadde bw’emisuwa, embeera ng’amasavu ne kolesterol bikuŋŋaana mu misuwa ne bigonza ebisenge by’emisuwa, bino nabyo bisobola okuyamba okuziyiza amasavu okwongera okuteekebwa mu misuwa.
Wabula abakugu n’okutuusa kati tebalina ndowooza ntuufu ku ngeri bino gye biri eby’omugaso mu kutangira kolesterol okweyongera mu muntu atalina kolesterol mungi mu kiseera kino, ne bw’aba ng’alina ebiyinza okuvaako endwadde z’omutima.
N’olwekyo kirungi okwogera n’omusawo wo oba n’engeri gy’oyinza okwongeramu emmere erimu ebirungo ebiyitibwa sterols ne stanols mu mmere yo okusobola okufuga omuwendo gwa kolesterol.
Obubaka Obutwala Awaka
- Sterols ne stanols bikozesebwa bya butonde ebisangibwa mu bimera ebifaanagana ne cholesterol. Zitangira omubiri okunyiga kolesterol okuva mu byenda.
- Bino bisobola okukendeeza ennyo ku kolesterol wo "omubi" (LDL).
- Okusobola okuvaamu ebirungi, weetaaga gram nga 2 buli lunaku. Omuwendo guno osobola okugufuna mu mmere erimu ebirungo ebinywevu, gamba nga margarine ezimu n’omubisi gw’emicungwa.
- Bino bisinga kusemba ku bantu abalina edda kolesterol omungi.
- Ekisinga obukulu: Bulijjo weebuuze ku musawo nga tonnaba kukola nkyukakyuka yonna ya maanyi mu mmere okusobola okuddukanya kolesterol wo.
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