Ese uri mu kigero cy'imyaka 30? Ese ukora siporo buri gihe kandi ugerageza kugumana ubuzima bwiza? Nubwo bimeze bityo, watangazwa na muganga wawe aramutse arebye ibisubizo by'ibipimo by'amaraso yawe akakubwira ati: "Cholesteroli yawe iri hejuru gato." Ushobora kuba wibaza uti: "Ni gute umuntu nkanjye ashobora kugira cholesterol nyinshi?" Ukuri ni uko cholesterol atari ikintu kigira ingaruka ku bantu bakuze gusa. Hari igihe, uko ubuzima bwacu bwaba bumeze kose, urugero rwa cholesterol yacu rushobora kwiyongera bitewe n'ibintu tudashobora kugenzura.
Kuki umuntu ukiri muto arwara cholesterol?
Akenshi, dutekereza ko impamvu yonyine ituma umuntu agira cholesterol nyinshi ari indyo mbi no kudakora imyitozo ngororamubiri. Ibyo ni ukuri, ariko si yo mpamvu yonyine. Kuri bamwe, iyi ndwara iterwa n'uturemangingo . Mu by'ukuri, iyi ndwara yitwa Familyal Hypercholesterolemia . Muri make, iyi ni indwara ihererekanywa kuva ku gisekuru kijya ku kindi, igatera cholesterol mbi nyinshi mu mubiri.
Ushobora kuba warumvise ibyerekeye ubwoko bubiri bwa cholesterol mu maraso yacu.
1. LDL (Lipoporoteyine ntoya): Ibi ni byo twita "cholesterol mbi." Iyo ibi byirundanyije mu mubiri, bishobora kwirundanya mu mitsi yacu y'amaraso ikayifunga. Iyi ni yo mpamvu nyamukuru itera indwara z'umutima.
2. HDL (High-Density Lipoprotein): Ibi tubyita "cholesterol nziza" kuko bifasha gukura cholesterol mbi idakenewe mu mubiri no kuyijyana mu mwijima.
Umuntu ufite indwara ya genetiki nka Familyal Hypercholesterolemia aba afite ubushobozi buke bwo gukura iyi cholesterol mbi ya LDL mu maraso. Rero, uko yarya cyangwa akora siporo neza kose, bishobora kugorana cyane kugenzura urugero rwa cholesterol ye nta miti.
Igikuru ni ukumenya hakiri kare ko ufite iyi ndwara. Hanyuma ushobora kuvugana na muganga wawe maze ukabona uburyo bwiza bwo kuvura.
Kugabanya indyo ntibivuze kureka ibiryo biryoshye!
Iyo twumvise ijambo "cholesterol nyinshi," dutekereza kurya ibijumba bitetse gusa n'imboga nke zidafite amavuta. Ariko si ngombwa ko bibaho. Icy'ingenzi ni ukumenya ibyo turya n'ingano y'ibyo turya .
Muri iki gihe abantu benshi bagerageza kurya inyama gusa. Ibyo ni byiza. Ariko si ko buri kintu cyose urya kidakomoka ku bimera ari cyiza. Urugero, ibiryo bipfunyitse kandi byatunganyijwe byanditseho "ibinure bike" bishobora kuba byuzuyemo isukari, umunyu, n'ibindi bintu bitari byiza.
Rero, tugomba gutekereza gato mu gihe duhitamo ibiryo. Reba iyi mbonerahamwe.
| Ibintu byo kongeramo byinshi mu mirire yawe (Kurya byinshi) | Ibintu byo kurya witonze kandi mu rugero (Kurya mu rugero) |
|---|---|
| Imbuto n'imboga nshya: Shyiramo imboga/salade nibura rimwe ku munsi. | Amavuta yuzuye: Ibintu nka foromaje, amavuta, amavuta ya kokonati, inyama zitukura (inyama z'inka, ingurube). Ntabwo ugomba kubihagarika burundu, ahubwo gabanya ingano. |
| Ibinyampeke byuzuye: Umuceri w'umukara, buckwheat, ingano, umugati w'ibinyampeke. Ibi bikungahaye kuri fibre. | Ibiryo bipfunyitse kandi bitunganyijwe: sosiso, inyama z'inyama, noodles zipfunyitse, biscuits, keke. |
| Ibiribwa birimo fibre nyinshi: Ibinyamisogwe nk'amashu, ibishyimbo, amashaza n'ibishyimbo. Ibi bifasha cyane mu kugenzura cholesterol. | Amavuta ya Trans: Ibi biboneka mu biribwa bikaranze, margarine, n'ibikomoka ku migati. Irinde uko bishoboka kose. |
| Poroteyine zishingiye ku bimera: Soya, Tofu, Tempeh. | Ibinyobwa birimo isukari: Ibinyobwa biryoshye, ibinyobwa by'imbuto bipakiye. |
Tekereza ko wifuza igice cya foromaje. Nta kibazo, urye. Ariko icyarimwe, urye isahani irimo salade irimo imboga nyinshi. Hanyuma wishimiye uburyohe bwayo kandi wongeyeho ikintu cyiza ku mubiri wawe. Ibi byitwa "kuringaniza."
Si ibiryo gusa, ibi bintu nabyo ni ingenzi cyane.
Hari izindi ngeso nyinshi z'ingenzi nk'imirire mu bijyanye no kugenzura cholesterol.
Imyitozo ngororamubiri
Ku bijyanye no gukora siporo, ntabwo ari ngombwa kujya muri siporo no guterura ibyuma. Kugenda n'amaguru vuba mu gihe cy'iminota 30 ku munsi, gukora siporo mu rugo ukoresheje porogaramu yo gukora siporo, cyangwa niba ukunda kubyina, kubyina uririmba nabyo ni imyitozo ngororamubiri myiza. Icy'ingenzi ni ugukomeza gukora siporo buri munsi.Tangira utuntu duto. Haguruka uva ku ntebe yo mu biro ugende. Niba bishoboka, koresha ingazi aho gukoresha ascenseur. Izi mpinduka nto zizazana umusaruro munini uko igihe kigenda.
Irinde ingeso mbi.
- Kunywa itabi: Kunywa itabi ni ikintu kibi cyane ku muntu ufite cholesterol nyinshi. Bigabanya urugero rwa "cholesterol nziza" (HDL) kandi bikangiza imiyoboro y'amaraso, byongera ibyago byo kurwara indwara z'umutima. Niba unywa itabi, shaka ubufasha bwo kurireka. Ni bwo bufasha bukomeye ushobora kwikorera.
- Inzoga: Niba unywa inzoga, bikora mu rugero. Kunywa inzoga nyinshi ntabwo ari byiza ku rugero rwa cholesterol cyangwa umwijima wawe.
Korana na muganga wawe.
Ku bantu bafite cholesterol nyinshi bitewe n'impamvu za genetiki, bishobora kudashobora kuyigenzura bakoresheje indyo n'imyitozo ngororamubiri gusa. Muri icyo gihe, muganga azakwandikira imiti . Statines ni imwe mu miti ikunze kwandikirwa abantu muri ibyo bihe.
Hari abantu bagira ubwoba iyo bumvise ijambo "imiti." Batekereza bati "Ese nzagomba gufata imiti ubuzima bwanjye bwose?" Ariko ugomba kuyireba mu buryo butandukanye. Uyu muti ni inkunga y'inyongera yo kurinda umutima wawe, usibye guhindura imibereho yawe.
Igikuru ni ukuganira na muganga wawe mu buryo bweruye. Muganire ku bisubizo byawe, uko wiyumva, n'ibibazo byose ufite. Hanyuma, hamwe na muganga wawe, mushobora gufata gahunda ikubereye.
Amaherezo, kumenya ko ufite cholesterol nyinshi si iherezo ry'ubuzima bwawe. Bifate nk'umwanya wo gutekereza cyane ku buzima bwawe no kugira ingeso nziza. Bishobora kukubera impamvu ikomeye yo kubaho ubuzima bwiza kandi bwishimye.
Ubutumwa bwo kujyana mu rugo
- Ingano ya cholesterol iri hejuru ishobora kubaho no mu bantu bakiri bato kandi bafite ubuzima bwiza bitewe n'impamvu zikomoka ku ngirabuzimafatizo (Familial Hypercholesterolemia).
- Indyo ni ingenzi cyane. Kurya imboga nshya, imbuto, ibinyampeke byuzuye, n'ibiribwa bikungahaye kuri fibre. Gabanya ibiryo byatunganyijwe n'ibinure bitameze neza.
- Gukomeza gukora siporo buri munsi, kwirinda kunywa itabi no kugabanya inzoga ni ingenzi mu kugenzura cholesterol.
- Aho kugira ngo uhindure ibintu bikomeye icyarimwe, ni byiza kurushaho kugira ingeso nto kandi nziza ushobora gushyira mu buzima bwawe bwa buri munsi.
- Buri gihe korana bya hafi na muganga wawe. Niba bibaye ngombwa, fata neza ubuzima bwawe ukoresheje imiti yanditswe na muganga (urugero: statins) n'impinduka mu mibereho yawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.