Ibanga ryo kugabanya cholesterol: Reka twige kuri sterols na stanols

Niba ugerageza kugenzura cholesterol yawe, nta gushidikanya ko indyo yawe ari ingenzi. Ariko uyu munsi tugiye kuvuga ku kintu kidasanzwe ushobora kuba utari warigeze wumva. Ibi byitwa sterols na stanols. Ibi ni ibintu karemano biboneka mu bimera. Igitangaje ni uko bisa cyane na cholesterol. Ariko kurya ibiryo birimo bishobora kugufasha kugabanya cholesterol mbi yawe.

Ni iyihe sano iri hagati ya sterols, stanols, na cholesterol?

Muri make, cholesterol ni ikintu kimeze nk'ibishishwa gikorwa n'umwijima wacu. Ni ingenzi mu kurinda imitsi, kubaka uturemangingo, no gukora imisemburo imwe n'imwe. Tunakura cholesterol mu biribwa by'inyamaswa nk'amagi, inyama n'amata. Mu by'ukuri umubiri ukeneye cholesterol, ariko irenze urugero ishobora gutera ibyago bikomeye ku buzima nk'indwara z'umutima na stroke.

Hari ubwoko bubiri bw'ingenzi bwa cholesterol. Reka turebe ibyo ari byo.

Noneho reka turebe uburyo sterols na stanols bigira uruhare muri ibi.

Imiterere ya molekile za sterols na stanols isa cyane n'iya cholesterol. Uku gusa niyo mpamvu ibi bimera bibangamira uburyo cholesterol ikwirakwira mu igogora ryacu.

Tekereza ko amara yawe afite inzugi nyinshi zifata cholesterol. Sterols na stanols ni nk'imfunguzo z'impimbano zijya muri izo nzugi. Iyo izi mfunguzo z'impimbano zifatiwe mu nzugi, molekile nyazo za cholesterol ntizibona amahirwe yo kwinjiramo. Bityo zigasohorwa nk'imyanda.

Muri ubu buryo, urugero rwa cholesterol mu maraso ruragabanuka. Mu by'ukuri, iyo wongeyeho sterol na stanols zihagije mu mirire yawe, ushobora kugabanya urugero rwa cholesterol yawe yose ku kigero cya 10% naho urugero rwa cholesterol "mbi" ya LDL yawe ku kigero cya 14%! Ibyo bituma biba ingenzi cyane ku ndyo nziza.

Ni gute ubona sterols na stanols?

Dukurikije gahunda y'igihugu y'uburezi bwa kolesteroli, ukeneye garama 2 (2g) za sterol z'ibimera na stanols ku munsi kugira ngo ugabanye urugero rwa kolesteroli yawe. Ibi biboneka mu biribwa bimwe na bimwe.

• Imbuto
• Imboga
• Ubwoko bw'uturere
• Ibinyampeke byuzuye
• Ibinyamisogwe
• Imbuto
• Imbuto
• Amavuta y'imboga

Ariko hari ikibazo. Ingano ya sterols na stanols muri ibi biribwa karemano ni nto cyane ugereranyije n'ingano ikenewe buri munsi kugira ngo ugabanye cholesterol.

Ariko ntugahangayike. Bamwe mu bakora ibiryo bongera ibi mu bicuruzwa byabo. Ibi byitwa ibiryo bikungahaye ku ntungamubiri . Iyo wongeye ibi mu mirire yawe, ushobora kuzuza ibyo ukeneye buri munsi. Dore bimwe mu biribwa byongeyeho izi sterols na stanols, byitwa phytosterols:

• Ubwoko bumwe na bumwe bwa margarine
• Ubwoko bumwe na bumwe bwa foromaje
• Ubwoko bumwe na bumwe bw'umutobe w'icunga
• Amwe mu moko y'amata
• Ubwoko bumwe na bumwe bw'umugati

Rero, iyo ugiye muri supermarket, soma ibyapa by'ibiribwa kugira ngo urebe niba byanditseho "sterols/stanols zongewemo" cyangwa "phytosterols".

Ibi bishobora no gufatwa nk'inyongeramusaruro. Nyamara, nubwo gufata inyongeramusaruro ari byiza kuruta kutagira icyo ukora, ni byiza buri gihe kugerageza kubona izi ntungamubiri mu biribwa karemano.

Ni nde koko yungukira muri ibi?

Ishyirahamwe ry’Abanyamerika ryita ku ndwara z’umutima risaba abantu basanzwe bafite cholesterol nyinshi kongeramo ibi biribwa bikungahaye kuri sterol na stanol mu mirire yabo.

Nanone, niba warigeze kugira indwara ya atherosclerosis, indwara aho ibintu nk'ibinure na cholesterol byiyongera mu miyoboro y'amaraso bikabyimba inkuta z'imiyoboro y'amaraso, ibi bishobora no gufasha gukumira ko ibinure byinshi byiyongera mu miyoboro y'amaraso.

Ariko, impuguke ntiziragira igitekerezo gisobanutse neza ku buryo ibi bigira akamaro mu gukumira kolesteroli kwiyongera ku muntu udafite kolesteroli nyinshi muri iki gihe, kabone n'iyo yaba afite ibintu bishobora gutera indwara z'umutima.

Kubwibyo, ni byiza kuganira na muganga wawe ku bijyanye no kongeramo ibiryo birimo sterol na stanols mu mirire yawe kugira ngo ugenzure urugero rwa cholesterol yawe.