Ese cholesterol nyinshi ishobora kwirindwa? (Cholesterol nyinshi)

Benshi muri twe tugira ubwoba gato iyo twumvise ijambo cholesterol, si byo se? Hari abantu batekereza ko cholesterol ari ikintu cyangiza umubiri. Ariko mu by'ukuri, umubiri wacu ukeneye iyi misemburo isa n'ibinure yitwa cholesterol kugira ngo ikore imirimo myinshi y'ingenzi, nko gukora imisemburo no gusya ibinure biri mu biribwa turya. Ariko ikibazo gitangira iyo ingano y'iyi cholesterol irenze ingano ikenewe n'umubiri.

Bigenda bite koko iyo cholesterol yiyongereye?

Tekereza, dufite urukurikirane rw'imiyoboro itwara amaraso mu mibiri yacu, twita imitsi. Noneho, iyo iyi cholesterol ibaye nyinshi cyane, iyo cholesterol yiyongereyeho itangira kwirundanya muri iyi miyoboro y'amaraso, imitsi. Ni nk'ingese ziyongera mu muyoboro w'amazi. Uko igihe kigenda gihita, iyi miyoboro ifunga inzira amaraso ajyamo.

Iyo imitsi ifunganye muri ubu buryo, ingingo zacu z'ingenzi nk'umutima n'ubwonko ntizihabwa amaraso akenewe. Ingaruka zabyo ni ukwiyongera kw'ibyago byo kurwara indwara zikomeye nko kurwara umutima no gucika imitsi .

Ariko inkuru nziza ni uko tudategereje ko urugero rwa cholesterol ruzamuka. Hari byinshi dushobora gukora uyu munsi kugira ngo tubikumire kandi tubigenzure. Reka turebe ibyo ari byo.

Duhindure imibereho yacu kandi tugenzure cholesterol.

Uburyo bwiza kandi bworoshye bwo kugenzura cholesterol ni uguhindura imibereho yacu ikamera nk'iy'ubuzima bwiza.

1. Witondere ibyo urya n'ibyo unywa.

Ibiryo turya bigira ingaruka ku rugero rwa cholesterol yacu.

• Gabanya ibinure byuzuye: Ibiryo bikaranze cyane (ibiryo bigufi, umuceri ukaranze), inyama zitukura (inyama z'inka, ingurube), n'ibikomoka ku mata byuzuye ibinure (foromaje yuzuye ibinure, amavuta) birimo ibinure byinshi byuzuye. Ni byiza kugabanya ibi binure byinshi bishoboka. Ahubwo, hitamo inkoko, amafi, n'ibikomoka ku mata bidafite uruhu cyangwa ibinure bike.
• Irinde ibinure bya trans: Ibi ni byo binure biteje akaga cyane. Kuko byongera urugero rwa cholesterol mbi (LDL) kandi bikagabanya urugero rwa cholesterol nziza (HDL) ifitiye umubiri wacu akamaro. Niyo mpamvu byabujijwe mu bihugu byinshi. Ariko biracyaboneka mu bicuruzwa byo mu migati, mu magati, mu biscuit no mu biribwa bipfunyitse. Rero irinde ibiryo byatunganyijwe uko bishoboka kose.
• Shyiramo ibintu byiza mu mirire yawe: Ahubwo, shyiramo imbuto nshya, imboga, ibinyampeke byuzuye nk'umuceri w'umukara, umuceri w'umukara, ingano, imbuto nk'amakashe, ubunyobwa, n'amavuta meza nk'amavuta ya elayo n'amavuta ya canola mu mirire yawe. Nanone, kugabanya umunyu n'isukari ni ingirakamaro cyane ku mutima wawe.

2. Komeza kugira ibiro byiza

Kugira umubyibuho ukabije bishobora kongera urugero rwa cholesterol yawe. Igitangaje ni uko kugabanya ibiro 2-3 gusa bishobora kugira itandukaniro rikomeye mu rugero rwa cholesterol yawe. Niba urimo kugorwa no gutangira, tangira uhindura ibintu bito. Urugero, kunywa ikirahuri cy'amazi aho kunywa ikinyobwa cyawe cya buri munsi kirimo isukari, cyangwa kugenda intambwe nke z'inyongera mu gihe uparika imodoka yawe mu iduka bishobora gufasha.

3. Kugabanya ikoreshwa ry'inzoga

Iyo tunyoye inzoga, umwijima wacu ucamo inzoga hanyuma ukazihindura cholesterol n'ubundi bwoko bw'ibinure byitwa triglycerides. Izi triglycerides nazo zongera ibyago byo kurwara indwara z'umutima. Niyo mpamvu ari ngombwa kugabanya inzoga unywa. Abaganga basaba ko abagabo bari munsi y'imyaka 65 banywa ibinyobwa bitarenze bibiri ku munsi, kandi ko abagore b'ingeri zose n'abagabo barengeje imyaka 65 banywa ikinyobwa kimwe ku munsi.

4. Imyitozo ngororamubiri yawe.

Gukora siporo byibuze iminota 150 (amasaha 2 1/2) mu cyumweru bishobora gufasha mu kugenzura urugero rwa cholesterol mu mubiri wawe. Ntabwo ari ngombwa kubikora igihe cyose. Iminota 30 gusa ku munsi, iminsi 5 mu cyumweru, irahagije. Ibi birimo ikintu cyose kuva mu gukora mu busitani kugeza ku gutembera vuba nimugoroba kugeza ku igare. Icy'ingenzi ni ukwimura umubiri wawe uticaye gusa.

5. Irinde kunywa itabi no kunywa itabi rya vape.

Iyo tunywa itabi, inkuta z'imitsi yacu (imitsi) zirangirika. Utu duce twangiritse dushobora kuziba cholesterol. Ariko iyo uhagaritse kunywa itabi, umubiri wawe utangira kubona umusaruro mwiza. Mu minota 20 nyuma yo kurireka, umuvuduko w'amaraso n'umutima bisubira ku murongo. Mu mezi 3, amaraso atembera neza.

Wamenya ute ko ufite cholesterol nyinshi?

Iki nicyo kintu cy'ingenzi kurusha ibindi. Nta bimenyetso by'uko cholesterol nyinshi igaragara. Uburyo bwonyine bwo kumenya niba ufite cholesterol nyinshi ni ugupima amaraso. Ibi akenshi byitwa ikizamini cy'imiterere y'ibinure.

Ubusanzwe ni byiza kwipimisha nibura buri myaka 5. Ariko niba ufite ibyago byinshi byo kurwara indwara z'umutima - urugero, niba hari umuntu wo mu muryango wawe ufite indwara z'umutima, ufite umubyibuho ukabije, cyangwa ufite diyabete - ni byiza kwipimisha kare kandi kenshi. Vugana na muganga wawe ku byerekeye gahunda ikubereye.

Kenshi na kenshi, impinduka mu mibereho twavuzeho zishobora gufasha mu kugenzura urugero rwa cholesterol yawe. Ariko, kuri bamwe, izi mbaraga zishobora kuba zidahagije. Muri ibyo bihe, muganga wawe ashobora kukugira inama yo gutangira gufata imiti igabanya cholesterol mu gihe ukomeje izi ngeso z'ubuzima.