"Kolesteroli" ni ijambo ridutera ubwoba gato, si byo se? Dukunze kumva iri jambo iyo tugiye kwa muganga cyangwa iyo turebye ikizamini cy'amaraso. Abantu benshi batekereza ko kolesteroli ari ikintu cyangiza imibiri yacu. Ariko mu by'ukuri, ibyo si byo rwose. Uyu munsi, reka tuganire ku cyo kolesteroli ari cyo, impamvu ari bibi kuyirya irenze urugero, n'ibiribwa tugomba kwitondera.
Mu magambo make, cholesterol ni iki?
Tekereza kolesteroli ari ikintu gifite amavuta menshi kiboneka mu turemangingo twacu. Ni ingenzi ku mibiri yacu. Umwijima wacu utanga kolesteroli dukeneye. Iyi kolesteroli ni ingenzi mu kurinda buri turemangingo two mu mubiri wacu no mu gukora imisemburo na vitamine bimwe na bimwe.
Ariko aha niho ikibazo gihera. Uretse ingano umubiri wacu ukeneye ikorwa n'umwijima, bimwe mu biribwa turya, cyane cyane ibiryo bikomoka ku nyamaswa, nabyo byongera cholesterol mu mibiri yacu.
Kolesteroli "nziza" na kolesteroli "mbi"
Iyo urebye raporo y'amaraso, ushobora kubona ubwoko bubiri bwa cholesterol buvugwa: LDL na HDL.
- LDL (Lipoporoteyine yo hasi): Iyi ni yo twita "cholesterol mbi." Tekereza nk'imodoka itwara imyanda mu muhanda. Iyi cholesterol ya LDL inyura mu mubiri wose igatangira kwinjirira ku nkuta z'imitsi y'amaraso.
- HDL (High-Density Lipoprotein): Iyi niyo twita "cholesterol nziza." Ikora nk'imodoka itwara imyanda. HDL cholesterol ikura cholesterol mbi nyinshi mu miyoboro y'amaraso ikayisubiza mu mwijima.
Bityo rero, kugira ngo umuntu agire ubuzima bwiza, ni ngombwa cyane kugira ngo agire ubuzima bwiza, kugira ngo akomeze kugira ubuzima bwiza, kandi kugira ngo agire ubuzima bwiza, ni ngombwa cyane.
Kuki cholesterol nyinshi ari ikibazo gikomeye?
Iyo urugero rwa LDL, cyangwa cholesterol mbi, mu maraso yacu rwiyongereye, iyo cholesterol yiyongereye itangira kwinjirira ku nkuta z'imitsi yacu. Uko igihe kigenda gihita, ikomeza kwiyongera, nk'umwanda ufunga umuyoboro. Mu buvuzi, ibi tubyita ' Plaque'.
Iyi miyoboro y'amaraso ifunga imiyoboro y'amaraso imbere. Ibi bibuza amaraso gutembera neza mu mutima no mu bwonko. Iyi ni yo mpamvu nyamukuru itera indwara zikomeye nk'indwara z'umutima na stroke .
Niyo mpamvu abaganga badusaba ko ingano ya cholesterol dukoresha kuva ku biribwa ikagera munsi ya miligarama 300 ku munsi.
Ibyokurya birimo cholesterol nyinshi tugomba kwitondera kurya
Noneho reka turebe ibyo kurya mu buzima bwacu bwa buri munsi tutabizi, ariko bishobora kongera urugero rwa cholesterol.
| Ubwoko bw'ibiribwa | Icyo ugomba kumenya |
|---|---|
| Umuhondo w'igi | Nubwo amagi ari ifunguro ryiza, cholesterol yose iri mu muhondo. Umuhondo w'igi rimwe ushobora kuba urimo ibirenze kimwe cya kabiri cya cholesterol ukeneye ku munsi. |
| Foromaje | Foromaje kandi ni ifunguro rifite cholesterol nyinshi. Cyane cyane foromaje yuzuye ibinure, iyo ikoreshejwe buri gihe, ishobora kongera vuba urugero rwa cholesterol. |
| Isambaza | Nubwo isambaza zifite ibinure bike, bitangaje ko zifite cholesterol nyinshi. Ndetse n'agace gato k'isambaza gashobora gutanga hafi kimwe cya kabiri cy'ibyo ukeneye buri munsi bya cholesterol. Bityo rero, witondere iyo urya isambaza. |
| Ibice by'imbere by'inyamaswa | Nubwo ibice by'inyamaswa nk'umwijima, impyiko n'ubwonko bikungahaye kuri vitamine n'intungamubiri, nabyo bifite cholesterol nyinshi cyane. Ibi si byiza cyane ku muntu ugerageza kugabanya cholesterol ye. |
| Salimoni / Sardine | Sardine, ubwoko bw'amafi yo mu macupa, na yo arimo cholesterol nyinshi. |
| Ibiryo byihuse n'ibiryo bisize amavuta | Ibiryo birimo ibinure byinshi nk'ibiryo bikaranze, umuceri ukaranze, kottu, imigozi, na patties birimo cholesterol nyinshi. Kurya ibi biribwa buri gihe bishobora kongera cholesterol mbi (LDL) no kugabanya cholesterol nziza (HDL). |
None se twagombye kurya iki? Amahitamo meza afite cholesterol nkeya
Nubwo dutinya ibiryo birimo cholesterol nyinshi, hari amahitamo menshi meza kandi meza dushobora guhitamo.
| Amahitamo meza | Ibisobanuro |
|---|---|
| Umweru w'igi | Ibyuma by'umweru by'igi nta cholesterol bibamo na gato. Mu gihe uteka omelet, ushobora kongeramo ibyuma bike by'umweru by'igi ku muhondo umwe. |
| Foromaje idakoresha amavuta menshi | Hitamo foromaje zirimo ibinure bike aho guhitamo foromaje yuzuye ibinure. |
| Inyama z'umweru (inkoko) | Hitamo inyama z'umweru nk'inkoko aho guhitamo inyama zitukura nk'inka n'ingurube. Birushaho kuba byiza iyo uzitetse wakuyeho uruhu. |
| Ifi ya tuna (ipakiye mu mazi) | Tuna ifite cholesterol nkeya ugereranyije na sardine. Ni byiza cyane guhitamo tuna mu mazi aho guhitamo tuna mu mavuta. |
| Ibiryo bitetse cyangwa bitekeshejwe mu muriro | Ushobora kwirinda kongeramo amavuta na cholesterol y'inyongera uteka, uteka mu muriro, cyangwa uteka ibiryo aho kubira mu buryo bukabije. |
| Ibinyamisogwe nk'amashu, ubunyobwa n'ibishyimbo | Ibi ni poroteyine zikomoka ku bimera. Ibiryo bikomoka ku bimera ntibirimo cholesterol. Nanone, fibre iri muri byo ifasha kugabanya cholesterol mbi mu maraso. |
Igikuru ni ugukomeza indyo yuzuye. Nta mpamvu yo guhagarika burundu ibiryo ibyo ari byo byose. Ariko, ni byiza kugabanya ibiryo birimo cholesterol nyinshi no gushyiraho uburyo bwo kongeramo ibindi biryo bizima. Niba utazi neza urugero rwa cholesterol yawe, cyangwa niba ukeneye inama zo guhindura indyo yawe, ni byiza kuvugana na muganga w’umuryango wawe (umuganga) .
Ubutumwa bwo kujyana mu rugo
- Kolesteroli ni ingenzi ku mubiri wacu, ariko kongera ingano ya kolesteroli nyinshi mu biribwa ni bibi ku buzima.
- LDL ni cholesterol "mbi", HDL ni cholesterol "nziza". Intego yacu ikwiye kuba ukugabanya LDL no kongera HDL.
- Umuhondo w'igi, foromaje, isambaza, umwijima w'inyamaswa, n'ibiryo bikaranze cyane birimo cholesterol nyinshi. Gabanya ibyo kurya.
- Shyiramo poroteyine nyinshi zishingiye ku bimera nka inkoko, amafi, umweru w'igi, lentile, n'ibishyimbo, ndetse n'imboga n'imbuto mu mirire yawe.
- Buri gihe gisha inama muganga wawe ku birebana n'urugero rwa cholesterol yawe n'indyo ikubereye.
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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.