Ese wigeze ureba raporo y'isuzuma ry'amaraso maze ukibwira uti "Oh, cholesterol yanjye isa nkaho iri hejuru gato"? Cyangwa wigeze wumva ufite ubwoba cyangwa uhangayitse igihe wongeraga ibiro, ukibaza uti "Ese ibi bigira ingaruka kuri cholesterol yanjye?" Iki ni ikibazo abantu benshi bafite. Hari isano ikomeye hagati y'ibiro na cholesterol kuruta uko wabitekereza. None rero uyu munsi, reka tubiganireho mu buryo bworoshye kandi mu buryo bw'inshuti.
Kuki cholesterol yiyongera iyo ubyibushye?
Ubwa mbere, reka tubisobanukirwe. Kolesteroli si mbi cyane. Umwijima wacu ukora kolesteroli imwe n'imwe ikoreshwa mu mirimo myinshi y'ingenzi mu mubiri wacu, nko kubaka uturemangingo no gukora vitamine D. Ni ingenzi ku mubiri wacu.
Ariko ikibazo gitangira iyo ubu buryo bwombi bwa cholesterol bubuze. Muri make, hari ubwoko bubiri: "cholesterol nziza" na "cholesterol mbi".
- LDL (Lipoporoteyine ntoya): Iyi ni "cholesterol mbi" . Iyo ibi byiyongera mu maraso, bitangira kwibika nk'amavuta ku nkuta z'imitsi yacu y'amaraso. Nk'uko umwanda wiyongera mu muyoboro w'amazi. Mu buvuzi, ibi tubyita '(Atherosclerosis)'. Iyo imitsi itangiye kuziba muri ubu buryo, amaraso atembera nabi, kandi ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke byiyongera cyane.
- HDL (High-Density Lipoprotein): Iyi ni "cholesterol nziza." Ni nk'intwari. Ifata cholesterol mbi ifata mu mitsi yawe ikayijyana mu mwijima. Hanyuma umwijima uyikura mu mubiri.
Noneho urabyumva, sibyo? Ikibazo ni uko cholesterol mbi (LDL) yiyongera naho cholesterol nziza (HDL) ikagabanuka.
None se, iyi ngano ihungabana gute iyo ibiro by'umubiri byiyongereye, cyangwa umubyibuho ukabije ubayeho?
Tekereza, uko umubiri wacu ugenda wiyongera ibiro, bivuze ko ibinure byinshi byiyongera, cyane cyane hafi y'igifu . Muri uru rugingo rw'ibinure byinshi, ubwoko bw'ibinure byitwa "free fatty acids" burarekurwa bugahita bujya mu mwijima wacu.
Iyo umwijima wakiriye aside irike nyinshi muri ubu buryo, byongera umusaruro w'ubundi bwoko bw'ibinure bwitwa "Triglycerides." Iyo iyi triglyceride yiyongereye, byongera mu buryo butaziguye urugero rwa cholesterol mbi (LDL).
Mu magambo make, kuri buri kilo 10 wungutse, umubiri wawe ukora miligarama 10 z'amavuta ya cholesterol ku munsi.
Si ibyo gusa, kugira umubyibuho ukabije byongera ibyago byo kurwara indwara yitwa insuline resistance . Iyi ni intandaro y'indwara ya diyabete. Iyi insuline resistance ishobora kandi kubangamira umusaruro w'ibinure mu mwijima no kongera urugero rwa cholesterol.
Ni gute kugabanya ibiro bigenzura cholesterol?
Dore inkuru nziza. Ntugatinye kumva ibi byose. Dushobora guhindura iyi gahunda yose tugenzura ibiro byacu.
Iyo ugabanyije ibiro, ingano y'ibinure byinshi mu mubiri wawe iragabanuka. Ibi bigabanya ingano y'ibinure byinjira mu mwijima. Ibi bigenzura ikorwa rya triglycerides na cholesterol mbi (LDL).
Nanone, iyo ugabanyije ibiro kandi ukagira imbaraga nke, ubudahangarwa bwa insuline twavuze nabwo burarushaho kuba bwiza. Ibi byose bifasha urugero rwa cholesterol yawe kwegera urugero rwiza.
Urashaka kugabanya ibiro bingana iki?
Ushobora gutekereza uti "None se ngomba kugabanya ibiro byinshi?" Ariko oya, si byo. Nubwo wagabanya ibiro bike, nk'ibiro 4-5 , ushobora kubona itandukaniro rikomeye kandi ryiza mu rugero rwa cholesterol yawe.
Mu bushakashatsi bumwe, abantu batakaje 5% gusa by'uburemere bw'umubiri wabo bagaragaje ko urwego rwa cholesterol mbi ya LDL (LDL), cholesterol yose hamwe na triglyceride byagabanutse cyane. Ibyo bivuze ko niba upima ibiro 80, kugabanya ibiro 4 bishobora kugira itandukaniro rinini.
Ibintu ushobora gukora kugira ngo ugabanye ibiro kandi ugenzure cholesterol
Ibi bishobora gusa nkaho ari ikibazo gikomeye, ariko dushobora gutangirana n'impinduka nkeya. Reka turebe ibyo ari byo.
| Akarere | Icyo gukora | Icyo wakwirinda |
|---|---|---|
| Indyo |
| |
| Ibinyobwa | ||
| Ubuzima |
Wibuke ko icy'ingenzi ari ukugenzura ibyo urya gusa, ahubwo n'ingano y'ibyo urya . Tangira uhindura ibintu bito hanyuma ugerageze kubigira akamenyero.
Mbere yo gutangira guhindura ubuzima bwawe, cyane cyane niba ufite izindi ndwara, ni byiza kuvugana na muganga w’umuryango wawe kugira ngo akugire inama. Azaguha inama nziza ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Hari isano itaziguye hagati y'ibiro by'umubiri wawe n'urugero rwa cholesterol. Kwiyongera ibiro ni yo mpamvu ikomeye itera cholesterol mbi (LDL) kwiyongera.
- Wihangayika! Ndetse no kugabanya ibiro 4-5 bishobora kugabanya cyane urugero rwa cholesterol mu mubiri wawe.
- Ibintu byoroshye nko kurya indyo yuzuye (igice cya kabiri cy'isahani yawe kigomba kuba imboga!), gukora imyitozo ngororamubiri ihoraho (gutembera n'amaguru iminota 30 ku munsi), no kureka kunywa itabi bishobora kugira ingaruka zikomeye.
- Ntugatekereze gukora uru rugendo wenyine. Vugana na muganga wawe maze ushake gahunda ikubereye. Ubwo ni bwo buryo bwizewe kandi bufite akamaro kurusha ubundi.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.