Reka twige ibijyanye na cholesterol mu buryo bworoshye? Ufite urukundo ku mutima wawe!

Ni kangahe wumvise ijambo " cholesterol "? Wenda wumvise umuntu mu rugo abivugaho, cyangwa wenda muganga yabikubwiye cyangwa undi muntu uzi. Kolesteroli ni iki mu by'ukuri? Ese ni nziza cyangwa mbi kuri twe? Reka tubiganireho byose uyu munsi mu buryo bworoshye, mu buryo ushobora kumva. Kimwe no kuganira n'inshuti.

Kolesteroli ni iki? Ituruka he?

Muri make, kolesteroli ni ubwoko bw'ibinure biri mu maraso yawe. Tekereza nk'amavuta. Ni ingenzi ku mibiri yacu.

Noneho ushobora kuba uri gutekereza uti "Oh... none iyi cholesterol ituruka he?" Imibiri yacu ibona cholesterol mu buryo bubiri bw'ingenzi:

1. Byakozwe n'umubiri wacu: Umwijima wawe ni wo ukora aka kazi. Utuma ingano ya cholesterol umubiri wawe ukeneye buri munsi. Ntabwo ari ibintu bitangaje?

2. Mu biribwa turya: Yego, bimwe mu biribwa turya birimo na cholesterol. Urugero:

• Inyama ( inka , ingurube , inkoko)
• Ifi
• Amagi (cyane cyane umuhondo)
• Amavuta
• Foromaje
• Amata n'ibikomoka ku mata ( nk'amata yawurute, amata adasukuye)

Ariko kandi ibuka ibi, imbuto , imboga n'ibinyampeke nk'amashu nta cholesterol na gato birimo. Niyo mpamvu bivugwa ko ari byiza cyane ku mubiri.

Dukeneye cholesterol nkeya, ntabwo ari nyinshi!

Noneho ushobora kuba urimo gutekereza uti "None se cholesterol ni ikintu cyiza?" Yego, nibyo koko. Ariko, kimwe n'ibindi byose, cholesterol nyinshi ishobora guteza ibibazo. Nk'uko umuti ushobora kuba uburozi iyo uwunyoye urenze urugero.

Kuki umubiri ukeneye cholesterol?

Mu by’ukuri, cholesterol ni ikintu cy’ingenzi kiboneka muri buri turemangingo mu mubiri wacu. Ikora imirimo myinshi y’ingenzi mu mubiri wacu. Tekereza gato:

• Kolesteroli ifasha ubwonko bwawe gukora neza .
• Bifasha uruhu rwawe kuguma rufite ubuzima bwiza .
• Kolesteroli nayo ni ngombwa kugira ngo izindi ngingo mu mubiri wacu zikore neza.
• Nanone, cholesterol irakenewe kugira ngo hakorwe imisemburo imwe n'imwe n'ibindi nka vitamine D, ifasha mu igogora.

None se, urabyumva? Kolesteroli ni nk'inshuti ku mubiri wacu. Ariko ikibazo ni igihe ubwo bucuti burenze imipaka.

Bigenda bite iyo cholesterol yiyongereye?

Aha niho tugomba kwitonda gato. Iyo cholesterol nyinshi yirundanyije mu maraso, byaba ibyo turya cyangwa ingano y'ibyo umubiri wacu winjiza, biba bimeze nk'umuvuduko w'imodoka mu muhanda.

Iyi cholesterol nyinshi itangira kwirundanya mu mitsi yawe y'amaraso. Tekereza nk'ingese ziyongera mu muyoboro w'amazi. Uko igihe kigenda gihita, iyi mfuruka irakomeza kwiyongera:

• Imitsi y'amaraso irakomera kandi irakomera.
• Umwanya uri imbere mu miyoboro y'amaraso uragabanuka.
• Hari igihe imiyoboro y'amaraso ishobora kuziba burundu.

Iyo imiyoboro y'amaraso ifunze mu gihe cy'imyaka myinshi, bishobora gutera indwara zikomeye cyane. Iyi ni yo mpamvu ikomeye itera indwara z'umutima n'imitsi yo mu bwonko ku bantu bakuru. Ibi bivuze ko amaraso atembera mu mutima no mu bwonko agabanuka cyangwa agahagarara.

Ikibabaje ni uko iyi cholesterol yiyongera mu maraso rimwe na rimwe ishobora gutangira ukiri muto, bivuze ko ukiri umwana. Niyo mpamvu kugira imyitwarire myiza mu mirire ari ingenzi kuva ukiri muto.

Ni gute wamenya urugero rwa cholesterol?

Biroroshye kumenya urugero rwa cholesterol mu maraso yawe. Muganga ashobora gufata icyitegererezo gito cy'amaraso yawe akagipimisha muri laboratwari. Iki cyitwa "lipid profile". Kishobora kukubwira cholesterol yawe gusa, ahubwo no kukubwira andi moko y'ibinure mu maraso yawe.

Ni ubuhe bwoko bwa cholesterol?

Noneho reka ducukumbure gato. Kolesteroli ntigenda yonyine mu maraso. Ntiyivanga nk'amazi n'ibinure. Rero, kolesteroli ihuzwa na poroteyine kugira ngo inyure mu maraso. Iyo izi kolesteroli na poroteyine bihuye, tubyita 'lipoproteins.' Tekereza ko kolesteroli ari umugenzi, kandi poroteyine ni nk'imodoka iyitwara.

Ahanini tuvuga ku bwoko bubiri bwa 'lipoproteins'. Izi ni "cholesterol nziza" na "cholesterol mbi" ukunze kumva.

1. LDL (lipoprotein y'ubucucike buke) - cholesterol "mbi"

Ibi byitwa cholesterol ya `LDL (Low-Density Lipoprotein)` . Muri make, iyi ni ubwoko bwa cholesterol "mbi". Uzi impamvu? LDL itwara cholesterol iva mu mwijima ijya mu miyoboro y'amaraso. Iyi LDL ifasha kuyitwara no kuyishyira ku nkuta z'imiyoboro y'amaraso. Ibi bivuze ko impamvu ikomeye ituma imiyoboro y'amaraso iziba ari ukwiyongera kw'urugero rwa LDL.

2. HDL (lipoprotein ifite ubucucike bwinshi) - cholesterol "nziza"

Ibi byitwa cholesterol ya `HDL (High-Density Lipoprotein)` . Iyi ni ubwoko bwa cholesterol "nziza".HDL ikora akazi k'agaciro gakomeye. Ikura cholesterol idakenewe mu mitsi y'amaraso ikayisubiza mu mwijima. Mu mwijima, iyi cholesterol irashwanyagurika ikavanwa mu mubiri. Ni nko gukubura no gusukura umuhanda.

Ubu ni uburyo bworoshye bwo kwibuka!

Ese waba witiranya LDL na HDL? Dore uburyo bworoshye:

• LDL: Kubera ko itangirana n'inyuguti 'L', tekereza ko ari " Leda - indwara". Kuko iyo LDL yiyongera, izana indwara mu mubiri. Cyangwa ushobora no kubyibuka nka "Lousy" (mbi) nk'uko babivuga mu Cyongereza.
• HDL: Kubera ko itangirana n'inyuguti 'H', tekereza ko ari " Hithakara - ifite akamaro/ubuzima bwiza". Kubera ko HDL ifite akamaro ku mubiri, ni nziza. Mu Cyongereza, ushobora no kucyibuka nka "Ubuzima bwiza".

Urabyumva? Rero urugero rwa LDL rwacu rugomba kugabanuka kandi urugero rwa HDL rwacu rugomba kwiyongera.

Ni gute wagenzura cholesterol utiyongera?

Noneho, ubu tuzi icyo cholesterol ari cyo, ubwoko bwayo, n'uko bigenda iyo yiyongereye. Igikuru rero ni uburyo bwo kugenzura iki gipimo cya cholesterol neza. Ntugahangayike, iki si ikibazo gikomeye. Dushobora kugitsinda dukoresheje udushya duto duto mu mibereho yacu.

Dore bimwe mu bintu ushobora gukora:

1. Kurya indyo yuzuye:

• Ongeraho imbuto, imboga n'imboga nyinshi mu ndyo yawe. Ibi birimo fibre nyinshi kandi bifite cholesterol nkeya.
• Kurya ibiryo bikozwe mu binyampeke byuzuye . Urugero: umuceri w'umukara, buckwheat, ingano.
• Gabanya kurya ibiryo birimo amavuta n'ibikaranze uko bishoboka kose. Cyane cyane gabanya ikoreshwa ry'amavuta arimo ibinure byuzuye, nk'amavuta ya palme n'amavuta ya kokonati.
• Gabanya ibinyobwa birimo isukari n'ibiribwa (ibinyobwa biryoshye, keke, ibisuguti, tofe, nibindi) kuko bishobora gutuma umuntu yongera ibiro bitari ngombwa kandi bikagira ingaruka kuri cholesterol.
• Gabanya kurya inyama zitukura (inyama z'inka, ingurube, inyama z'ihene) kandi wongeremo amafi (cyane cyane amafi akungahaye kuri omega-3 nka salmon, mackerel, na herring) n'inkoko (idafite uruhu) mu ndyo yawe.

2. Imyitozo ngororamubiri buri gihe:

• Gira akamenyero ko gukora siporo nibura iminota 30-60 ku munsi . Ntabwo ari ngombwa ko ubikora icyarimwe. Ushobora kubigabanyamo iminota 15 mu gitondo n'iminota 15 nimugoroba.
• Kora icyo ushaka cyose, nko kugenda n'amaguru, kwiruka, koga, kugendera ku igare, kubyina.
• Gukora imyitozo ngororamubiri bifasha kongera urugero rwa cholesterol "nziza" ya HDL, kandi binafasha kugabanya cholesterol "mbi" ya LDL na triglycerides (ubundi bwoko bw'ibinure mu maraso).

3. Komeza kugira ibiro bizima:

• Reba niba ufite ibiro bikwiranye n'uburebure bwawe. Niba ufite umubyibuho ukabije, gerageza kugabanya ibiro. Ndetse no kugabanya ibiro bike bishobora kugira ingaruka zikomeye ku rugero rwa cholesterol yawe.

4.Irinde kunywa itabi:

• Niba unywa itabi, gerageza uko ushoboye kose kugira ngo urireke. Kunywa itabi bigabanya cholesterol ya HDL ("nziza") kandi byangiza imiyoboro y'amaraso.

5. Kugabanya inzoga:

• Kunywa inzoga nyinshi nabyo bishobora kugira ingaruka mbi ku rugero rwa cholesterol.

Wibuke ko izi mpinduka zitazahita zibaho mu ijoro rimwe. Gerageza kuzihindura buhoro buhoro, ingeso imwe imwe. Niba ukeneye ubufasha, shaka inama kwa muganga cyangwa inzobere mu mirire.

Amaherezo, ibuka ibi (Ubutumwa bwo kujyana mu rugo)

Sawa, twavuze byinshi kuri cholesterol uyu munsi, si byo se? Ndizera ko wabyumvise byose mu buryo bworoshye. Amaherezo, mfite ibi byo kukubwira:

• Kolesteroli ni ingenzi ku mibiri yacu, ariko ni ngombwa kuyigumana ku rwego rukwiye.
• Tugomba kugerageza kugabanya cholesterol "mbi" ya LDL no kongera cholesterol "nziza" ya HDL .
• Kurya neza, gukora imyitozo ngororamubiri buri gihe, no kugira ubuzima bwiza ni bwo buryo bwiza bwo kugenzura cholesterol.
• Niba ufite impungenge ku bijyanye na cholesterol yawe, ntutinye kuvugana na muganga. Ni ingenzi cyane kandi kwipimisha amaraso buri gihe.

Wibuke ko ubuzima bwawe buri mu maboko yawe. Fata umutima wawe urukundo! Iyo ni yo nama y'agaciro cyane naguha.

Kolesteroli , Kolesteroli, Indwara z'umutima, LDL, HDL, Kurya neza, Imyitozo ngororamubiri