Amagi ni ibiryo bifite intungamubiri nyinshi, byoroshye kubona, kandi bihendutse birimo poroteyine. Ariko iyo bigeze ku kurya amagi, abantu benshi bahita batekereza kuri cholesterol, sibyo? Hari abantu benshi batinya ko "nurya amagi, uzagira cholesterol." Ukuri muri iyi nkuru ni ukuhe? Ese kurya amagi ni byiza ku mubiri cyangwa ni bibi? Reka tubiganireho mu buryo bworoshye buri wese ashobora gusobanukirwa.
Mbere na mbere, cholesterol ni iki?
Muri make, cholesterol ni ikintu gifite ibara ry’umushongi kiboneka mu maraso yacu. Ntabwo ari ikintu kibi cyane, nk'uko bamwe babitekereza. Mu by'ukuri, cholesterol ni ingenzi mu mirimo myinshi y'ingenzi mu mibiri yacu, nko kubaka uturemangingo tuzima, gukora vitamine D, no gukora imisemburo.
Tekereza kuri ibi: 80% bya cholesterol umubiri wawe ukeneye, ingano nini, ikorerwa mu mwijima no mu mara yawe. Ingano nto gusa, hafi 20%, ni yo yongerwa mu mubiri wawe mu biribwa turya.
Ibyo bivuze ko cholesterol ari ikintu umubiri wacu ukeneye. Ariko kimwe n'ibindi byose, ikibazo kiba iyo irenze urugero.
Inkuru ya cholesterol 'nziza' na cholesterol 'mbi'
Ushobora kuba warumvise 'cholesterol nziza' na 'cholesterol mbi'. Dore uko biba mu by'ukuri. Cholesterol ntishobora kunyura mu maraso ubwayo. Bityo izenguruka umubiri wose mu duce tumeze nk'imodoka (lipoproteins) tugizwe na poroteyine. Reka twige ubwoko bubiri bw'ingenzi bw'ibi binyabiziga.
| Ubwoko bwa cholesterol | Urimo gukora iki? | Izina twita |
|---|---|---|
| LDL (Lipoporoteyine yo mu bwoko bwa Low-Density) | Ubwo bwoko ni bwo bufata cholesterol ikayishyira mu ngingo z'umubiri. Iyo yiyongereye, ishobora kwirundanya mu mitsi y'amaraso ikayifunga. Ibi bishobora gutera indwara zikomeye nko gutera umutima no gucika kw'imitsi. | Kolesteroli mbi |
| HDL (Lipoporoteyine ifite ubucucike bwinshi) | Ubwo bwoko bwa cholesterol bukusanya cholesterol irenze mu mubiri ikayisubiza mu mwijima. Hanyuma umwijima ukayikura mu mubiri. Bityo, ni ingirakamaro cyane ku mubiri. | Kolesteroli 'Nyiza' |
Ni izihe ngaruka zo kugira cholesterol nyinshi?
Imibereho yacu ni ingenzi cyane mu kugenzura urugero rwa cholesterol. Hari abantu bafite ibyago byinshi byo kurwara cholesterol. Reka turebe ibyo ari byo.
- Diyabete yo mu bwoko bwa 2: Diyabete ishobora gutera urugero ruto rwa cholesterol 'nziza' (HDL) n'urugero rwo hejuru rw'ubundi bwoko bw'ibinure byitwa triglycerides, ibyo bikaba ari bimwe mu bishobora gutera indwara z'umutima.
- Umubyibuho ukabije: Kubyibuha cyane bishobora kongera cholesterol 'mbi' (LDL) no kugabanya cholesterol 'nziza' (HDL). Ibi bishobora gutera ibibazo nk'indwara z'umutima n'umuvuduko ukabije w'amaraso.
- Indwara z'uruhererekane: Hari abantu bashobora kugira indwara yitwa Familyal Hypercholesterolemia (FH), ikaba ari indwara iterwa n'uturemangingo tw'umubiri igaragara mu muryango.
- Ingeso mbi z'ubuzima: Iki ni cyo kintu cy'ingenzi kurusha ibindi.
- Kurya amavuta y’inyamaswa kenshi, amata y’ibitoki, n’ibiribwa birimo ibinure byinshi byuzuye n’ibikomoka kuri trans.
- Nta myitozo ngororamubiri nkora.
- Kunywa itabi.
Izi ngeso zifite amahirwe menshi yo kongera urugero rwa cholesterol mu mubiri wawe.
None se intungamubiri y'igi imeze ite?
Igi ni ifunguro rito ariko rifite intungamubiri nyinshi. Tekereza gato, igi rinini rifite karori 72 gusa. Ariko rifite garama 6 za poroteyine. Byongeye kandi, amagi arimo lutein na zeaxanthin, bigirira akamaro amaso, ndetse na choline, igirira akamaro ubwonko n'imitsi, hamwe na vitamine A, B, na D.
Ariko, igi rinini rigizwe na miligarama zigera kuri 186 za cholesterol. Icy'ingenzi ni uko iyi cholesterol yose iboneka mu muhondo w'igi gusa. Ibara ry'umweru w'igi nta cholesterol na gato ririmo.
None se ni amagi angahe ku munsi agirira akamaro umubiri?
Iki ni cyo kibazo gikomeye kuri buri wese.
Ku muntu ufite ubuzima bwiza muri rusange udafite izindi mpamvu zishobora gutera indwara, kurya igi rimwe ryose ku munsi ni byiza. Ubushakashatsi bwagaragaje ko bitiyongera ibyago byo kurwara indwara z'umutima cyangwa indwara zo mu bwonko.
Ariko, niba uri mu itsinda ry’abantu bashobora guhura n’ibibazo byavuzwe haruguru (ni ukuvuga umuntu urwaye diyabete, umuvuduko ukabije w’amaraso, indwara z’umutima, cyangwa umubyibuho ukabije), ni byiza ko utarya amagi atatu yuzuye mu cyumweru.
Ni iki kindi ugomba gutekerezaho mugihe urya amagi?
Niba ukunda amagi ariko ukaba uhangayikishijwe na cholesterol, ushobora gukuramo umuhondo hanyuma ukarya umweru gusa. Umweru nta cholesterol ugira, ariko uracyafite poroteyine nyinshi.
Ikindi kintu cy'ingenzi ni uburyo turya amagi. Tekereza kuri ibi, ntabwo turya amagi gusa. Iyo dukoze omelet irimo amavuta, foromaje, bacon, sosiso, kandi tukayirya hamwe n'umugati, cholesterol nyinshi yongerwa mu mubiri iva muri ibyo biribwa. Kubwibyo, tugomba kwitondera amagi gusa, ahubwo no ku byo turya hamwe nayo. Akenshi ni byiza kurya amagi atetse kuruta kuyakaranga mu mavuta.
Icy'ingenzi ni ukuganira na muganga wawe ku birebana n'urugero rwa cholesterol yawe n'ubuzima bwawe. Ashobora gusuzuma raporo yawe ya Lipid Profile akaguha inama nziza.
Ubutumwa bwo kujyana mu rugo
- Kolesteroli ni ikintu umubiri ukeneye, ariko ikibazo kiba iyo urugero rwa kolesteroli mbi (LDL) rwiyongera.
- Muri rusange, umuntu mukuru muzima ni mwiza kurya igi rimwe ryose ku munsi.
- Niba urwaye diyabete, indwara z'umutima, cyangwa izindi ndwara zishobora gutera ibyago, ni byiza kurya amagi atatu mu cyumweru hanyuma ukagisha inama muganga wawe.
- Kolesteroli yose iri mu gi iba iri mu muhondo. Umweru nta kolesteroli igira.
- Ni ingenzi cyane kandi kwitondera uburyo uteka amagi n'ibindi biribwa uryana na yo (amavuta, amavuta, foromaje).
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.