Iyo tuvuze kuri cholesterol, twese tugira ubwoba gato, si byo se? Tuzi ko iyo icyo bita "cholesterol mbi" yiyongereye, ishobora kwirundanya mu mitsi y'amaraso ikabuza amaraso gutembera mu mutima no mu bwonko. None se, nk'igisubizo kuri ibi, byagira izihe ngaruka ku kwirinda inyama n'amafi no kurya imboga n'imbuto byinshi? Ubushakashatsi buherutse gukorwa bwagaragaje amakuru y'ingenzi kuri ibi. Reka tubiganireho mu buryo bworoshye.
Ubu bushakashatsi bwagaragaje iki mu by'ukuri?
Ubu si ubushakashatsi bumwe gusa. Ni isesengura rinini rihuza ibyavuye mu bushakashatsi buto 30 bwakozwe mu gihe cy'imyaka 40, kuva mu 1982 kugeza mu 2022. Muri make, imyanzuro yavuye muri ibi irakomeye cyane.
Muri ubu bushakashatsi, abitabiriye ubushakashatsi bagabanyijemo amatsinda abiri, itsinda rimwe ryahawe indyo isanzwe irimo inyama, amafi, amata, n'ibiribwa bikomoka ku bimera. Irindi tsinda ryasabwe kwirinda burundu inyama, ni ukuvuga kurya ibikomoka ku bimera gusa (ibikomoka ku bimera cyangwa ibikomoka ku bimera gusa) . Nyuma y'amezi agera kuri 7, hapimwe ibinure mu maraso by'amatsinda yombi.
Ibisubizo byatunguye abantu benshi cyane.
Ni izihe nyungu zo kurya indyo ikomoka ku bimera?
Abakurikizaga indyo ishingiye ku bimera bari bafite ibinure bibi mu maraso yabo bike cyane ugereranyije n'abaryaga inyama n'amafi. Reka turebe uko bikora.
| Ubwoko bw'ibinure mu maraso | Kugabanuka kw'abantu barya ibiryo bikomoka ku bimera |
|---|---|
| Cholesterol yose | Igabanuka rya 7% |
| Kolesteroli "mbi" (Kolesteroli ya LDL) | Kugabanuka kwa 10% |
| Apolipoporoteyine B (ApoB) | Igabanuka rya 14% |
Noneho ushobora kuba urimo gutekereza uti, iyi ni Apolipoprotein B (ApoB)Bisobanura iki? Ni poroteyine nyamukuru iri mu bigize "cholesterol mbi" (LDL). Ubwiyongere bw'iyi ApoB mu maraso ni ikimenyetso cyiza cy'uko umuntu ashobora kurwara indwara z'umutima na stroke bitewe n'imitsi y'amaraso izibye.
Ariko, nta tandukaniro rigaragara ryagaragaye hagati y’ayo matsinda yombi mu rugero rwa triglycerides , ubundi bwoko bw’ibinure bifitanye isano n’indwara z’umutima.
"Dukurikije ibi byavuye mu bushakashatsi, gukurikira indyo ishingiye ku bimera bishobora kugabanya lipoprotein zose zifunga imiyoboro y'amaraso ku kigero cya 14%. Iki ni kimwe cya gatatu cy'ingirakamaro nk'imiti ya statin igabanya cholesterol," uyu ni umuganga mukuru w'ubushakashatsi.
Ibyo bivuze ko iyo umuntu akurikije indyo ikomoka ku bimera mu gihe cy'imyaka itanu, ashobora kugabanya ibyago byo kurwara indwara z'umutima na miyoboro y'amaraso ku kigero cya 7%. Tekereza, ubwo bwoko bw'ingaruka buturuka ku biribwa gusa, nta miti!
Ariko, si ko indyo zose zishingiye ku bimera zimeze kimwe!
Dore ikintu cy'ingenzi twese tugomba gusobanukirwa: "Umuntu urya inyama" ntibivuze ko byose ari byiza.
Tekereza, niba utarya inyama, ariko ukarya umugati, ibisuguti, ibinyobwa biryoshye, n'ibiryo bikaranze (nk'ibirayi by'inka, papadum, na rolls) umunsi wose, ntabwo ari byiza ku mutima wawe. Ibyo byitwa indyo ishingiye ku bimera idahwitse . Kubera ko ikungahaye ku karubohidrati nziza, isukari y'ubukorano, amavuta n'umunyu.
None se "indyo nziza ishingiye ku bimera" ni iki?
Ibyo bivuze guha umwanya munini ku isahani yawe ibintu nka:
- Imboga n'ibimera bishya
- Imbuto nshya
- Ibinyampeke byuzuye (umuceri utukura, ingano, ubunyobwa)
- Ubunyobwa buto (amashaza, amashaza, ibishyimbo bibisi, soya)
- Imbuto n'imbuto (cashews, ubunyobwa, imbuto z'ibihaza)
None se tugomba kureka kurya inyama n'amafi burundu?
Oya, si itegeko. Impuguke zivuga ko niba ufite ikibazo cyo kureka inyama n'amafi burundu, hari ubundi buryo bwiza bwo kubirya.
Iyo ni indyo yo mu bwoko bwa Mediterane . Igizwe na:
- Kurya imboga nyinshi nshya, imbuto, ibinyampeke n'imbuto z'ubunyobwa.
- Amafi n'amagi ni byo bikunze gukoreshwa mu gihe hakenewe poroteyine.
- Koresha ibikomoka ku mata birimo ibinure bike.
- Ikoreshwa ry'inyama zitukura ni rike cyane.
Hari ibimenyetso bigaragaza ko iyi ndyo ishobora no gufasha mu kugenzura cholesterol n'umuvuduko w'amaraso, kugabanya ububyimbirwe mu mubiri, no kugenzura urugero rw'isukari mu maraso.
Ese birahagije kugenzura ibiryo gusa? Ese nta ngaruka z'uturemangingo (genes)?
Iki nacyo ni ingenzi cyane. Urugero rwa cholesterol mu bantu bamwe rushobora kwiyongera.Biterwa n'uturemangingo duhererekanwa kuva ku gisekuru kugeza ku kindi. Ibi bivuze ko umwijima wabo usanzwe ukora cholesterol nyinshi. Bishobora kugora umuntu nk'uwo kugabanya cholesterol ye bihagije binyuze mu mirire gusa.
Niyo mpamvu abaganga bandikira abantu bamwe imiti nka statins. Iyi miti igenzura ikorwa rya cholesterol mu mwijima.
Niba rero urugero rwa cholesterol yawe ruri hejuru, ni ngombwa guhindura indyo yuzuye. Ariko nanone, gufata imiti muganga wawe yakwandikiye neza nabyo ni ingenzi kugira ngo ugire umutekano. Ibisubizo byiza bigerwaho iyo indyo n'imiti bihuye.
Ubutumwa bwo kujyana mu rugo
- Guhindura indyo ishingiye ku bimera (ibikomoka ku bimera/ibikomoka ku bimera) bishobora kugabanya cyane cholesterol mbi (LDL) ndetse n'ibyago byo kurwara indwara z'umutima.
- Ariko, si ibintu byose bivuga ngo 'imboga' ari byiza. Irinde ibiryo byatunganyijwe, birimo amavuta/umunyu/isukari. Shyira imbere imboga nshya, imbuto, ibinyampeke byuzuye, n'imbuto z'ubunyobwa.
- Ntabwo ari ngombwa kureka burundu inyama n'amafi. Indyo yo mu nyanja ya Mediterane, igabanya kurya inyama kandi ikongera amafi n'imboga, na yo ni amahitamo meza.
- Hari kandi ingaruka ku rugero rwa cholesterol mu mubiri, bityo rero ni ngombwa cyane gufata imiti wahawe na muganga wawe nk'uko wabitegetswe, mu gihe uhindura indyo yawe.
- Mbere yo guhindura imirire yawe cyane, ganira na muganga wawe kugira ngo akugire inama, cyane cyane niba ufite izindi ndwara nka diyabete cyangwa umuvuduko ukabije w'amaraso.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.