Omusawo yakugamba nti kolesterol wo ali waggulu katono mu musaayi gwe weekebedde gye buvuddeko, naye nga si mungi nnyo, era nti oli mu ‘borderline’ range? Kya bulijjo okuwulira ng’otya katono n’okweraliikirira ng’owulira ekyo. "Oo, kati nnina kolesterol mungi?" oyinza okulowooza nti. Naye teweeraliikiriranga. Kino kiringa ettaala erabula okufuuka eya kyenvu ku ttaala. Nga tennafuuka kiragala, ekitegeeza nti kolesterol wo "li waggulu," olina omukisa ogusinga okukyusa obulamu bwo n'odda ku mutindo omulamu.
Mu ngeri ennyangu, singa omuwendo gwa kolesterol gwo gwonna guba wakati wa miligiraamu 200 ne 239 buli desilita (mg/dL), ekyo kye tuyita ‘borderline’ cholesterol. Naye omusawo tasalawo ng’asinziira ku muwendo ogwo gwokka. Ajja kulowooza ku bintu bingi, omuli kolesterol wo "omubi" ( LDL ), kolesterol wo "omulungi" (HDL), oba olina embeera endala nga sukaali , puleesa , n'okumanya oba onywa sigala , okuzuula oba weetaaga obujjanjabi oba oba enkyukakyuka mu bulamu zijja kumala.
Lwaki twetaaga okulowooza ennyo ku kolesterol?
Kolesterol kirungo kya wax, ekirungo kya masavu emibiri gyaffe kye kyetaaga. Ekibumba kyaffe kivaamu obungi bwe twetaaga. Naye era tufuna kolesterol okuva mu bintu nga ebiva mu bisolo . Ebizibu bitandika nga kolesterol ono yeeyongedde mu mubiri.
Kirowoozeeko ng’obucaafu obuzimba munda mu payipu y’amazzi, kolesterol asusse atandika okuzimba ku bisenge by’emisuwa gyaffe. Mu ngeri y’obusawo, kino tukiyita ' atherosclerosis '. Eno y’engeri kolesterol gy’azimba n’okufunza emisuwa. Olwo omutima tegufuna musaayi gwe gwetaaga.
Eky’ennaku kiri nti, tetulaba bubonero bwonna bwa kolesterol omungi. Kiringa omulabe asirise. Y’ensonga lwaki kirungi okukeberebwa kolesterol waakiri omulundi gumu buli myaka 5.
Abantu abamu bayinza okufuna obulumi mu kifuba (angina). Naye mu kiseera ekyo, emisuwa giba mifunda nnyo. Singa omusuwa guzibikira ddala, emikisa gy’okulwala omutima giba mingi nnyo. N’olwekyo, kiba kya magezi okumanya omutindo gwo ng’okeberebwa omusaayi nga tonnalinda ekyo kubaawo.
Ka tutegeere emiwendo mu lipoota ya kolesterol.
Bw’okola okukebera kolesterol (Lipid Profile), waliwo emiwendo egiwerako. Okutunuulira omuwendo gwa kolesterol gwonna tekimala. Empisa endala ze zisinga obukulu. Ka tulabe kye bali.
| Ekika kya kolesterol | Kiki ekituuka ku kyo? |
|---|---|
| LDL (Ekirungo ekizimba omubiri ekiyitibwa Low-Density Lipoprotein) . | Ono ye "kolesterol omubi." Kino kye kizimba mu misuwa ne kyongera obulabe bw’okulwala omutima. Kirungi okukuuma omutindo guno nga wansi nga bwe kisoboka. |
| HDL (Ekirungo ekizimba omubiri ekiyitibwa High-Density Lipoprotein) . | Ono ye "kolesterol omulungi." Kye kikola kwe kusitula kolesterol omubi ali mu misuwa n’amutuusa mu kibumba. Olwo ekibumba ne kikiggya mu mubiri. Kale omuwendo guno gye gukoma okuba waggulu, gye gukoma okuba omulungi. |
| Ebirungo ebiyitibwa Triglycerides | Kino kika kya masavu ekirala ekisangibwa mu musaayi. Kiterekebwa ng’obutoffaali bw’amasavu mu mubiri. Okwongera ku muwendo guno nakyo kyongera ku bulabe bw’okulwala omutima. |
Empisa eziri mu lipoota yo ziri bwe ziti?
Kati ka tulabe ddaala ki ery’akabi buli emu ku mpisa zino gy’ekiikirira. Mazima ddala olina okwogera n’omusawo wo ku bulabe bwo okusinziira ku mpisa zino.
Abakyala: Alina okuba waggulu wa 50 mg/dL.
(Okubeera wansi w’emiwendo gino kya bulabe)
| Ekigezo | Omutendera omulamu obulungi | Borderline | Obulabe obw’amaanyi |
|---|---|---|---|
| Omugatte gwa kolesterol | Ebitakka wansi wa 200 mg/dL | 200 – 239 mg/dL | Waggulu wa 240 mg/dL |
| LDL (omubi) kolesterol | Ebitakka wansi wa 100 mg/dL | 130 – 159 mg/dL | Okusukka 160 mg/dL (okusukka 190 kiri waggulu nnyo) . |
| HDL (omulungi) cholesterol | |||
| Ebirungo ebiyitibwa Triglycerides | Ebitakka wansi wa 150 mg/dL | 150 – 199 mg/dL | Okusukka 200 mg/dL (okusukka 500 kuli waggulu nnyo) . |
Ka tutandike enkyukakyuka mu ffumbiro!
Ekifo ekisinga okukendeeza ku kolesterol wo omubi (LDL) n’okwongera ku kolesterol wo omulungi (HDL) kiri mu ffumbiro. Okukyusa engeri gy’olya kiyinza okuleeta enjawulo nnene.
- Kendeeza ku nnyama emmyufu: Komya ennyama erimu amasavu amangi ne kolesterol, gamba ng’ennyama y’ente n’embizzi. Mu kifo ky’ekyo, londa ennyama ezisaliddwa obulungi. Weewale ennyama erongooseddwa, gamba nga sosegi ne bacon.
- Ggyako olususu ku nkoko: Olususu lulimu amasavu agasinga mu nkoko, kale ggyamu olususu nga tonnafumba.
- Lya ebyennyanja bingi: Mu mmere yo ssaamu ebyennyanja ebirimu amafuta nga salmon, tuna, mackerel, ne sardines waakiri emirundi ebiri mu wiiki. Amasavu ga omega-3 agali mu mmere zino mulungi nnyo eri omutima.
- Komya amasavu amangi: Komya amata agajjudde ebizigo, kkeeki, butto, mayonnaise, margarine n’amafuta ga muwogo.
- Lya emmere erimu ebiwuziwuzi: Lya nnyo emmere erimu ebiwuziwuzi nga oats, mwanyi, obulo, kaloti, ebinyeebwa ne kkabichi. Bino biyamba okukendeeza ku kolesterol omubi.
- Kozesa amafuta amalungi: Kozesa amasavu agatali manywevu nga olive oil ne canola oil mu kifo kya butto n’okufumba. Entangawuuzi nga amanda, kaawa, ne ovakedo bivaamu amasavu amalungi eri omutima.
Dduyiro kyetaagisa nnyo.
Dduyiro asobola okukuyamba okuzza emiwendo gya kolesterol okuva ku nsalo okutuuka ku mutindo omulamu.
Weenyigira mu dduyiro ow’amaanyi ag’ekigero waakiri eddakiika 30 olunaku, gamba ng’okutambula amangu, okuvuga obugaali , oba okuwuga. Geubirira okumaliriza eddakiika 150 buli wiiki.
Bw’okola dduyiro, omutima gwo gweyongera okukuba. Kino kyongera ku kolesterol wo “omulungi” (HDL). Okukola dduyiro kisinga nnyo obutakola kintu kyonna.
Ka tujjukire n’ebintu ebirala ebikulu.
Geza omugejjo ogw’enjawulo
Bw’oba omugejjo, okugejja kiyinza okuyamba okukendeeza ku kolesterol. Ne bw’okendeeza ku buzito obutono nga 5% ku mubiri gwo kiyinza okubaako akakwate akalungi ku kolesterol wo. Bwe kigattibwa wamu n’endya n’okukola dduyiro, oluusi kiyinza okukola obulungi ng’okumira eddagala.
Mulekere awo okunywa sigala leero.
Bw’oba onywa sigala, okulekera awo omuze guno kiyinza okwongera ku kolesterol wo “omulungi” (HDL) ebitundu nga 10%. Ekyo kiyamba nnyo si ku mutima gwo gwokka wabula n’omubiri gwo gwonna.
Sigala ng’okwatagana n’omusawo.
Bw’omala okutandika okukola enkyukakyuka zino mu bulamu, olina okuddamu okukeberebwa omusaayi gwo mu bbanga omusawo ly’akuwa. Kino kikulu okulaba oba kolesterol wo afugibwa enkyukakyuka zino. Oluusi, enkyukakyuka mu bulamu bwokka eyinza obutamala. Mu mbeera ng’ezo, omusawo ayinza okukuwa amagezi okutandika okumira eddagala (nga statins) .
Obubaka Obutwala Awaka
- ‘Borderline cholesterol’ si kintu kya kutya, kulabula ku kabi. Kati kye kiseera ekisinga obulungi okubaako ky’okolawo.
- Kakasa nti omanyi emiwendo emituufu egya LDL, HDL, ne Triglycerides ku lipoota yo eya kolesterol. Yogerako n’omusawo wo ku nsonga eno.
- Kyusa mu mmere gy’olya. Kendeeza ku mafuta, ennyama emmyufu n’emmere ey’akawoowo, era okulya ennyo ebyennyanja, enva endiirwa, ebibala n’emmere erimu ebiwuziwuzi.
- Dduyiro buli lunaku. Gufuule omuze okutambula waakiri eddakiika 30 olunaku.
- Bw’oba omugejjo, kendeeza ku mugejjo. Bw’oba onywa sigala, lekera awo leero.
- Goberera ddala ebiragiro by’omusawo. Bwe kiba kyetaagisa, mira eddagala nga bwe balagiddwa.
Cholesterol, borderline cholesterol , cholesterol omungi, obulwadde bw’omutima, LDL, HDL, triglycerides, cholesterol levels Sinhala, engeri y’okukendeeza kolesterol, obulamu bw’omutima
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