Ese wigeze ureba raporo y'isuzuma ry'amaraso ukibaza uti "Iki ni iki giteye ubwoba?" Ushobora kuba warumvise muganga wawe avuga ku "cholesterol nziza" na "cholesterol mbi." Bishobora gusa nkaho bitera urujijo, ariko mu by'ukuri biroroshye cyane. Uyu munsi, tugiye kwibanda ku nkuru ya cholesterol maze tuganire ku kamaro ko kubungabunga umutima wawe.
Mbere na mbere, cholesterol ni iki?
Muri make, cholesterol ni ikintu kirimo amavuta cyangwa ibinure kiboneka mu maraso yacu. Cyane cyane kiva mu mwijima wacu. Byongeye kandi, kiboneka no mu biribwa bimwe na bimwe turya. Abantu benshi batekereza ko cholesterol ari ikintu kibi. Ariko ibyo si ukuri. cholesterol ni ingenzi mu mirimo myinshi y'ingenzi, nko kubaka imiterere ya buri karemangingo mu mubiri wacu, gukora imisemburo, kurinda imitsi, no gufasha mu igogora.
Ikibazo si ukuba hari cholesterol. Ikibazo ni uko idakora neza.
Ukuri kuri cholesterol "nziza" na "mbi"
Raporo y'amaraso yawe izavuga ubwoko bubiri bw'ingenzi bwa cholesterol. Reka turebe itandukaniro riri hagati y'ibyo byombi. Nzabisobanura mu mbonerahamwe kugira ngo ubashe kubisobanukirwa byoroshye.
| Ubwoko bwa cholesterol | Bigenda bite kuri ibi? |
|---|---|
| HDL (Lipoporoteyine ifite ubucucike bwinshi) - cholesterol 'nziza' | Tekereza kuri HDL nk'isuku ku mitsi yacu y'amaraso. Ikusanya cholesterol mbi idakenewe yikusanyirije mu mitsi y'amaraso ikayisubiza mu mwijima kugira ngo irandurwe. Mu yandi magambo, uko urugero rwa HDL ruri hejuru, ni ko birushaho kuba byiza kuri twe . |
| LDL (Lipoporoteyine yo hasi) - cholesterol 'mbi' | Uyu ni wo mubi w’iyi nkuru. Iyo urugero rwa LDL rwiyongereye, iyi cholesterol yiyongereye itangira gufata ku nkuta z’imitsi yacu y’amaraso. Nk’uko ingese ziyongera mu miyoboro y’amazi. Ibi tubyita plaque. Ibi bituma imitsi y’amaraso igabanuka buhoro buhoro kandi ikabyimba. Iyi ndwara yitwa atherosclerosis . Ibi nibyo bitanga inzira y’indwara zikomeye nk’indwara z’umutima na stroke nyuma. Bityo rero uko urugero rwa LDL rugabanuka, ni ko turushaho kuba beza . |
None se cholesterol yose ni iki?
Agaciro ka "Cholesteroli yose" kuri raporo yawe ahanini kagizwe n'agaciro kawe ka HDL na LDL. Ariko hano hari ikintu cy'ingenzi. Hari igihe agaciro kawe ka Cholesteroli yose gashobora kuba hejuru kuko urugero rwawe rwa HDL 'ruza' ruri hejuru cyane. Muri icyo gihe, si ikintu cyo guhangayikishwa na cyo. Ariko, niba agaciro kawe ka Cholesteroli yose kari hejuru bitewe n'ubwiyongere bw'urugero rwa LDL 'rubi', ni ibintu biteje akaga. Kubwibyo, ni ngombwa cyane kudatinya iyo ubonye agaciro, ahubwo ukavugana na muganga wawe kugira ngo agusobanukirwe neza.
Igipimo cya Cholesterol ni iki?
Iyi ni imibare yoroshye ushobora kwibonera ubwawe.
Igipimo cya Cholesterol yawe = Agaciro k'Icyolesterol cyose ÷ HDL (Cholesterol 'nziza')
Urugero, tekereza ko igipimo cya Cholesterol yawe yose ari 200 naho igipimo cya HDL yawe kikaba 50.
Hanyuma igipimo cyawe kizaba 200 ÷ 50 = 4. Icyo ni igipimo cya 4:1.
Muri rusange bifatwa nk'ibyiza kurushaho kugira iki gipimo kiri munsi ya 3.5: 1. Ariko, abaganga bamwe bibanda cyane kuri LDL kurusha iki gipimo iyo bateganya kuvura. Kubwibyo, ni byiza kuganira na muganga wawe ku ndangagaciro zikubereyeho cyane n'uburyo bwo kuzigenzura.
Ese triglycerides nazo zifite akamaro kuri iyi nkuru?
Yego rwose. Triglycerides ni ubundi bwoko bw'ibinure biboneka mu maraso yacu. Kimwe na cholesterol, bikorerwa n'imibiri yacu kandi binakomoka ku byo turya. By'umwihariko,
- Ibyokurya birimo ibinure byinshi byuzuye n'ibinure bya trans (urugero: ibiryo birimo ibinure, ibikomoka ku migati, ibiryo byihuse)
- Ibiryo n'ibinyobwa birimo isukari
- Karubohidrati zoroshye (urugero: umugati, ibikomoka ku ifu)
- Kurya karori nyinshi kurusha izo dutwika buri munsi
Urugero rwa triglyceride rushobora kwiyongera bitewe n'ibintu nk'ibi:
Ni iki twakora kugira ngo tugenzure urugero rwa cholesterol?
Inkuru nziza ni uko dushobora kugenzura iki kibazo neza cyane. Hari uburyo butatu bw'ingenzi bwo kubikora.
1. Imyitozo ngororamubiri buri gihe
Imyitozo ngororamubiri yo kwisiga, cyane cyane kugenda n'amaguru, kwiruka, koga no kugendera ku igare, nibura iminota 30 ku munsi, iminsi 5 mu cyumweru, ishobora kongera urugero rwa cholesterol "nziza" ya HDL no kugabanya urugero rwa cholesterol "mbi" ya LDL na triglyceride. Imyitozo ngororamubiri ishobora kandi gufasha mu kugenzura umuvuduko w'amaraso.
2. Indyo nziza
Iki nicyo kintu cy'ingenzi kurusha ibindi.
- Ibintu byo kugabanya: Kugabanya ibiryo bikozwe mu mavuta menshi, amavuta ya kokonati, inyama zitunganyijwe, ibikomoka ku migati, margarine irimo ibinure bya trans, isukari, n'ibiryo biryoshye.
- Ibintu byo kongeramo byinshi mu mirire yawe: Amafi akungahaye kuri aside irike ya Omega-3 (urugero: salmon, mackerel, tuna), avoka, amavuta ya elayo, imbuto (urugero: cashews, almonds), ibiryo bikungahaye kuri fibres zishobora gushonga nk'amashu, imboga n'imbuto.
3. Gufata imiti ku nama za muganga
Hari ubwo bishobora kugorana kugenzura urugero rwa cholesterol yawe ukoresheje indyo n'imyitozo ngororamubiri gusa. Muri ibyo bihe, muganga wawe ashobora kukwandikira imiti nka statins . Iyi miti igabanya urugero rwa cholesterol ya LDL, ikagabanya cyane ibyago byo kurwara indwara z'umutima.
Icy'ingenzi kurushaho: Ntugatangire cyangwa ngo uhagarike gufata imiti ya cholesterol nta nama ya muganga.
Niba urugero rwa cholesterol yawe ruri hejuru, bizagutwara igihe n'imbaraga kugira ngo ubigenzure. Ugomba guhindura imibereho yawe byibuze amezi atatu, kandi nibiba ngombwa, ufate imiti. Ariko umusaruro w'iyi mbaraga, bivuze ko umutima wawe uzima n'ubuzima buzira indwara zikomeye nk'indwara z'umutima n'imitsi yo mu bwonko, uzaba impano y'agaciro kanini uzahabwa. Niba ugize ibimenyetso nko kubabara mu gatuza (angina), cyane cyane iyo uri gukora siporo kandi ukaruhuka, shaka ubufasha bwa muganga ako kanya. Mu gihe cy'impanuka, jya mu Ishami ryita ku Butabazi bw'Ibanze (ETU) ry'ibitaro biri hafi yawe.
Ubutumwa bwo kujyana mu rugo
- Kolesteroli ni ingenzi ku mibiri yacu, ariko urugero rwinshi rwa kolesteroli mbi ya LDL rwongera ibyago byo kurwara indwara z'umutima na stroke.
- Menya neza agaciro k'ibipimo bya cholesterol yose, HDL, na LDL mu maraso yawe. Vugana na muganga wawe ku bijyanye nabyo.
- Indyo nziza no gukora imyitozo ngororamubiri buri gihe ni bwo buryo bubiri bwiza bwo kugenzura cholesterol.
- Niba guhindura imibereho yawe byonyine bidashobora kugenga urugero rw'umubiri wawe, fata imiti muganga wawe yakwandikiye.
- Ntuzigere wirengagiza ibimenyetso nko kubabara mu gatuza. Shaka inama kwa muganga ako kanya.
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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.