Ubwo wasomaga raporo y'isuzuma ry'amaraso, muganga akakubwira ati: "Cholesteroli yawe iri hejuru gato," wumvaga ufite ubwoba gato? Cyangwa utekereza ku ndwara zikomeye nk'indwara z'umutima iyo wumvise ijambo "cholesterol"? Mu by'ukuri, abantu benshi batinya bitari ngombwa kuko batazi byinshi kuri ibi. Ariko niba tubisobanukiwe neza, ntabwo bigoye kubigenzura. Reka tubiganireho uyu munsi.
Kolesteroli ni iki mu by'ukuri?
Muri make, cholesterol ni ikintu kimeze nk'ibinure mu mibiri yacu. Ni ingenzi kuri buri turemangingo two mu mubiri wacu, kubera ibintu byinshi, nko gukora imisemburo no gukora vitamine D. Ibi bivuze ko cholesterol atari mbi gusa. Ariko ikibazo gitangira iyo imaze kuba nyinshi mu mubiri.
Iyo tuvuze kuri cholesterol, tugomba kumenya ubwoko bwinshi bw'ingenzi.
| Ubwoko bwa cholesterol | Mu magambo make ... | Ese ni byiza ku mubiri? Ese ni bibi? |
|---|---|---|
| LDL (Lipoporoteyine yo mu bwoko bwa Low-Density) | Ibi tubyita "cholesterol mbi." Ibi nibyo byirundanya mu mitsi y'amaraso bigatera ibibazo. | Ni bibi. Intego yacu ikwiye kuba ukugabanya ibi. |
| HDL (Lipoporoteyine ifite ubucucike bwinshi) | Ibi byitwa "cholesterol nziza." Kimwe n'icyuma gikusanya imyanda, HDL ifasha gutwara cholesterol mbi (LDL) mu mwijima no kuyikura mu mubiri. | Sawa, twagombye kugerageza kongera ibi. |
| Triglycerides | Ubu ni ubundi bwoko bw'ibinure mu mubiri. Uku ni ko umubiri ubika karori zirenze ibyo turya. | Ni bibi. Si byiza ko urwego rwongera no muri iki gihe. |
Ni iki koko kibaho iyo cholesterol yiyongera?
Tekereza ku miyoboro y'amazi yo mu rugo rwawe. Uko igihe kigenda gihita, imiyoboro iraziba umwanda n'ingese, si byo se? Muri ubwo buryo, iyo cholesterol "mbi" (LDL) yiyongereye, ikomeza kwiyongera ku nkuta z'imitsi yacu y'amaraso. Ibi tubyita "plaque".
Uko uru ruhererekane rw'amaraso rugenda rukura buhoro buhoro, ni ko umwanya uri mu miyoboro y'amaraso ugabanuka. Hanyuma umutima ntubona amaraso akwiye ukeneye.
Iyo amaraso agana mu mutima agabanutse muri ubu buryo, ushobora kubabara mu gituza (angina) . Iyo, mu buryo butunguranye, imwe muri izi plaque icitse, amaraso agacika maze agafunga burundu imitsi y'amaraso, ni cyo twita indwara y'umutima . Niyo mpamvu kugenzura cholesterol ari ingenzi cyane.
Intambwe 5 zoroshye zo kugenzura cholesterol
Inkuru nziza ni uko dushobora kugabanya cyane iyi ngorane duhinduye imiterere yacu y'ubuzima.
1. Vugana na muganga.
Iki ni cyo kintu cy'ingenzi cyane. Shaka ibisubizo by'ibipimo by'amaraso yawe hanyuma urebe muganga wawe . Muganga wawe azashobora gukora gahunda ikubereye, hashingiwe ku myaka yawe, ibiro byawe, izindi ndwara (nka diyabete n'umuvuduko ukabije w'amaraso), ndetse n'amateka y'umuryango wawe. Muganire kuri byose, nko ubwoko bw'ibiribwa byiza n'ingano y'imyitozo ngororamubiri ugomba gukora.
2. Witondere ibyo urya n'ibyo unywa.
Ibyo turya bigira ingaruka zitaziguye kuri cholesterol. Gerageza kubishyira mu mirire yawe:
- Ibinyampeke bikungahaye kuri fibre nka oats, sayiri na millet.
- Imbuto nk'imbuto z'umuhondo n'amande. Ariko ntukarye nyinshi cyane, gusa igice gito ku munsi birahagije.
- Amafi afite amavuta nka salmon, mackerel, na sardine. Aside iri muri omega-3 iri muri ibi biribwa ni nziza cyane ku mutima.
- Ibiryo nka tofu bikozwe muri soya.
- Shyiramo imboga n'imbuto nyinshi zishoboka mu mirire yawe.
Nanone, irinde ibi bintu uko bishoboka kose:
- Inyama zatunganyijwe - nka sosiso n'amafi yo mu bwoko bwa meatball.
- Ibiryo bikaranze cyane, cyane cyane ibikaranze mu mavuta arimo ibinure byinshi, nk'amavuta y'amapamu.
- Ibyokurya birimo isukari nyinshi n'ibinure bya trans, nk'ibikomoka ku migati, keke, na biscuits.
3. Reka kunywa itabi burundu.
Kunywa itabi bigabanya urugero rwa cholesterol nziza (HDL).HDL ni yo ifasha gukuraho cholesterol mbi. Rero nureka kunywa itabi, bizongera urugero rwa HDL yawe kandi bigufashe kurinda umutima wawe. Si ibyo gusa, ahubwo n'inyungu ku mubiri wose ni nyinshi.
4. Hindura umubiri wawe gato hanyuma ugire imyitozo ngororamubiri!
Ntabwo ari ngombwa kujya muri siporo. Gutembera vuba mu gihe cy'iminota 30 ku munsi birahagije. Gukora siporo:
- Uburemere bw'umubiri buragenzurwa.
- Bifasha mu kugenzura izindi ndwara zongera ibyago byo kurwara indwara z'umutima, nka diyabete n'umuvuduko ukabije w'amaraso.
- Igipimo cya cholesterol mbi (LDL) na triglyceride biragabanuka.
- Igipimo cyiza cya cholesterol (HDL) kiriyongera.
5. Koresha imiti wanditswe neza neza nkuko wanditswe.
Hari igihe imirire n'imyitozo ngororamubiri byonyine bishobora kuba bidahagije kugira ngo bigenzure urugero rwa cholesterol mu mubiri wawe. Muri ibyo bihe, muganga wawe ashobora kukwandikira imiti (nk'imiti ya statine) .
Ni ngombwa gufata umuti nk'uko muganga wawe akubwira, mu gihe gikwiye, kandi mu gipimo gikwiye. Ntureke gufata umuti wenyine, wibwira uti "Wenda ubu uri hasi gato." Niba ufite ikibazo ku bijyanye n'umuti, baza muganga wawe kuri wo.
Kolesteroli si ikintu cyo gutinya, ni ikintu cyo kugenzura. Kurikiza izi ntambwe zoroshye hanyuma utangire kurinda umutima wawe uyu munsi.
Ubutumwa bwo kujyana mu rugo
- Kolesteroli ni ikintu umubiri ukeneye, ariko irenze urugero ni akaga ku mutima.
- Intego yawe igomba kuba ukugabanya cholesterol "mbi" (LDL) no kongera cholesterol "nziza" (HDL).
- Hari ibintu bitatu bishobora kugira itandukaniro rikomeye: indyo yuzuye, imyitozo ngororamubiri ya buri munsi, no kureka kunywa itabi.
- Menya neza ko uganira na muganga wawe mbere yo gufata icyemezo icyo ari cyo cyose ku birebana n'urugero rwa cholesterol yawe n'uburyo bwo kuyivura.
- Ntukareke gufata imiti wahawe na muganga wawe wenyine.
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