Ese wigeze ubona raporo y'isuzuma ry'amaraso, ukabona amagambo n'imibare nka Cholesterol yose, HDL, LDL, maze ukibwira uti "Iki ni iki gitangaje?" Ibi ni ibintu bisanzwe ku bantu benshi. Nubwo dutinya cholesterol, mu by'ukuri ni ikintu umubiri wacu ukeneye. Ariko, kimwe n'ibindi byose, si byiza kuyirya cyane. None rero uyu munsi, reka tuganire ku nkuru y'iyi cholesterol mu buryo bworoshye kandi bwiza.
Iyi cholesterol ni iki?
Muri make, cholesterol ni ikintu kiri mu maraso yacu kimeze nk'amavuta, kimeze nk'ibinure. Kiva mu mwijima wacu kandi kiva no mu biribwa bimwe na bimwe turya. Si ikintu kiri mu mubiri wacu gusa, gikora imirimo myinshi y'ingenzi cyane.
- Bifasha kubaka buri karemangingo mu mubiri wacu.
- Ni ngombwa cyane mu gukora imisemburo n'uturemangingo.
- Irinda imitsi yacu.
- Binafasha mu igogora.
Ariko ikibazo gitangira iyo uburinganire hagati y’ubwoko bwa cholesterol “nziza” n’ “mbi” bubuze. Iyo cholesterol “mbi” yiyongera na cholesterol “nziza” ikagabanuka, bishobora gutera indwara zikomeye nk’indwara z’umutima na stroke . Kubwibyo, ni ngombwa cyane kugumana igipimo gikwiye cy’ibi byombi.
Ni gute cholesterol 'nziza' (HDL) na 'mbi' (LDL) bigira ingaruka ku mibiri yacu?
Ni ngombwa gusobanukirwa itandukaniro riri hagati y’ibyo byombi. Tekereza imiyoboro y’amaraso yacu nk’inzira. Dore uko ubwo bwoko bubiri bwa cholesterol bukora.
| Ubwoko bwa cholesterol | Icyo ikora n'ingaruka zayo |
|---|---|
| Cholesterol nziza (HDL - Lipoporoteyine ifite ubucucike bwinshi) | Ibi ni nk'umukozi w'isuku ukora isuku mu mihanda. Cholesterol ya HDL ifata cholesterol mbi idakenewe yikusanyije mu mitsi y'amaraso ikayisubiza mu mwijima. Mu yandi magambo, isukura imitsi yacu y'amaraso. Kugira HDL nyinshi ni byiza cyane. |
| Kolesteroli mbi (LDL - Lipoporoteyine nkeya) | Ibi ni nk'umuntu ujugunya imyanda mu muhanda. Iyo urugero rwa LDL rwiyongereye, iyi cholesterol yiyongereye itangira kwizirika ku nkuta z'imitsi y'amaraso. Uku kwiyongera kw'imitsi byitwa plaque . Iyi plaque igenda igabanuka buhoro buhoro ikanakomera imitsi y'amaraso. Iyi ndwara yitwa atherosclerosis . |
Iyo agace k'amaraso gacitse mu buryo butunguranye, amaraso ashobora gucika aho hantu. Iyo ako gatsi k'amaraso kazibye umuyoboro w'amaraso utanga amaraso mu mutima, umutima urwara . Iyo umuyoboro w'amaraso utanga amaraso mu bwonko uzibye, indwara yo gucika kw'imitsi itera.
Ibyo bivuze ko intego yacu ikwiye kuba ukugabanya cholesterol mbi (LDL) no kongera cholesterol nziza (HDL).
None se cholesterol yose ni iki?
Igipimo cya cholesterol yose mu maraso yawe kiri hejuru y’igiteranyo cy’agaciro ka HDL na LDL. Ibi biterwa nuko harimo n’ubundi bwoko bw’ibinure byiyongera kuri HDL na LDL.
Hari ikintu cy'ingenzi ugomba gusobanukirwa hano. Cholesterol yawe yose ishobora kuba iri hejuru. Ariko niba agaciro kayo kari hejuru bitewe n'urugero rwa cholesterol nziza (HDL) yawe, ntabwo ari ikibazo gikomeye. Ibyo mu by'ukuri ni byiza. Ariko, niba Cholesterol yose iri hejuru bitewe n'urugero rwa cholesterol mbi (LDL) yawe, ni ikibazo gikomeye. Kubwibyo, ni ngombwa kuvugana na muganga wawe ku bisobanuro birambuye bya HDL na LDL yawe udafashe ibyemezo bishingiye ku gaciro ka cholesterol yose gusa.
Ni gute wamenya igipimo cya Cholesterol?
Iki ni igipimo cyoroshye cyane. Iki gipimo kiboneka ukoresheje kugabanya igipimo cy’amavuta yose hamwe n’igipimo cy’amavuta meza (HDL).
Urugero, niba igipimo cya Cholesterol yose yawe ari 200 n'igipimo cya HDL yawe ari 50:
200 ÷ 50 = 4
Ibyo bivuze ko igipimo cya cholesterol yawe ari 4:1.
Nubwo abaganga bamwe bakoresha iki gipimo kugira ngo bakurikirane uko umurwayi amerewe, urugero rwa LDL akenshi ni rwo runini mu gutegura uburyo bwo kuvura. Baza muganga wawe agaciro kawe kaba ingenzi cyane kuri wewe.
Triglycerides ni iki?
Ubu ni ubundi bwoko bw'ibinure biri mu maraso yacu. Kimwe na cholesterol, bikorerwa n'imibiri yacu kandi binakomoka ku biribwa turya. Triglycerides zishobora kwiyongera, cyane cyane ibiryo birimo ibinure byinshi byuzuye n'ibinure bya trans, ibiryo birimo isukari, na karubohidrati zoroshye. Nanone, iyo turya karori nyinshi kurusha izo dutwika buri munsi, izo karori zirenzeho zihinduka triglycerides zikabikwa mu mubiri.
Ese hari uburyo bwo kugenzura urugero rwa cholesterol mu mubiri?
Yego rwose! Nta kintu cyo guhangayikishwa nacyo. Iyi ndwara ishobora kugenzurwa neza no guhindura uburyo bwo kubaho, ndetse byaba ngombwa no gufata imiti nk'uko muganga yabigutegetse.
| Uburyo | Ibintu byo gukora |
|---|---|
| 1. Imyitozo ngororamubiri | Kora imyitozo ngororamubiri, nko kugenda n'amaguru, kwiruka, cyangwa ku igare, nibura iminsi 5 mu cyumweru mu gihe cy'iminota 30 ku munsi. Ibi byongera cholesterol ya HDL (imeze neza), bigabanya cholesterol mbi ya LDL (imeze nabi), kandi bigenzura umuvuduko w'amaraso. |
| 2. Indyo nziza | Gabanya inyama zatunganyijwe, ibiryo birimo ibinure, n'ibinure bya trans (ibiryo byokejwe, margarine). Ahubwo, ongeramo ibiryo bikungahaye kuri omega-3 y'amafi nka salmon na mackerel, oats, imbuto n'imboga, hamwe n'ibiryo bikungahaye kuri fibre isobeka. |
| 3. Imiti | Niba guhindura imibereho yawe byonyine bitakugenga, muganga wawe ashobora kukwandikira imiti nka statins . Iyi miti ifasha kugabanya LDL na triglycerides no kongera urugero rwa HDL. Ntukigere ukoresha iyi miti nta nama ya muganga. |
Bifata igihe kugira ngo cholesterol yawe yongere igenzurwe. Bishobora gufata nibura amezi atatu yo guhindura imibereho ndetse wenda n'imiti ya buri munsi. Ariko umusaruro w'uwo murimo ukomeye ni umutima mwiza n'ubuzima buzira ibyago byo kurwara indwara z'umutima no gucika imitsi. Ni gute bifite agaciro, sibyo?
Ubutumwa bwo kujyana mu rugo
- Kolesteroli ni ingenzi ku mubiri wacu, ariko kubungabunga ubuziranenge bwayo ni ingenzi cyane.
- Gerageza kugabanya urugero rwa cholesterol mbi (LDL) mu maraso yawe n'urugero rwa cholesterol nziza (HDL) hejuru.
- Igipimo cy’amavuta menshi ya cholesterol ni ikintu gikomeye gitera indwara z’umutima n’imitsi yo mu bwonko. Niba ugize ububabare butunguranye mu gituza cyangwa ibimenyetso bya stroke, jya ku bitaro bikuru biri hafi yawe byita ku butabazi bw’ibanze (ETU).
- Indyo nziza n'imyitozo ngororamubiri ya buri munsi ni intambwe z'ibanze kandi z'ingenzi mu kugenzura cholesterol.
- Buri gihe ganira na muganga wawe ku gipimo cya cholesterol yawe n'uburyo bwo kuyivura. Irinde gufata imiti ku nama z'abandi cyangwa wowe ubwawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.