Cholesterol ni ijambo twese tuzi, sibyo? Ariko se koko uzi icyo ari cyo? Twumvise kandi ko hari ubwoko bubiri, "cholesterol nziza" na "cholesterol mbi". Ariko ushobora no kwibaza niba zimwe mu nkuru muri sosiyete kuri ibi ari ukuri cyangwa ari imigani gusa. Reka tubiganireho neza uyu munsi kandi twige icyo tugomba gukora kugira ngo turinde ubuzima bw'umutima wacu. Uyu ni umwanya mwiza wo gupima ubumenyi bwawe gato.
Ikinyoma cya 1: Nta sano iri hagati y'imihangayiko na cholesterol, sibyo?
Ibi si ukuri rwose. Nubwo hakenewe ubushakashatsi bw'inyongera kugira ngo hamenyekane isano iri hagati y'imihangayiko n'urugero rwa cholesterol, hari isano itaziguye ariko ikomeye cyane hagati y'ibyo byombi.
Mu magambo make, ni nk'ibi. Tekereza umunsi ufite akazi kenshi kandi uri mu muhangayiko mwinshi. Dukunda kurya iki kuri uwo munsi? Ikintu cyo kurya vuba, kiryoshye gato, kandi gifite amavuta make, sibyo? Wenda ni umuceri ukaranze, kottu, cyangwa ikintu nk'ibiryo bigufi. Mu buryo nk'ubwo, iyo stress yiyongereye kuri bamwe, banywa itabi ryinshi kandi bakanywa byinshi. Nanone babura gukora siporo.
Rero, iyi mibereho mibi dukurikiza kubera stress ni yo ituma urugero rwa cholesterol ruzamuka. Kubwibyo, kugenzura stress nabyo ni ingenzi cyane mu kugenzura cholesterol.
Ikinyoma cya 2: Ese koko ibiryo byanditseho "Cholesteroli nkeya" ni byiza ku buzima bwawe?
Hari uruhande rwiza n'urubi kuri ibi. Kugira ngo byitwa "Cholesteroli nkeya," hari itegeko rivuga ko igice kimwe cy'ibiryo kigomba kuba kirimo miligarama ziri munsi ya 20 za cholesterol na garama ebyiri z'ibinure byuzuye.
Ariko ikibazo ni iki. Bigenda bite uramutse uriye ibiryo bibiri cyangwa bitatu aho kurya kimwe? Ibyo bivugwa ko bifite cholesterol nke n'ibinure byuzuye bigenda byiyongera buhoro buhoro bikarenga ingano isabwa buri munsi.
Nk’uko bivugwa n’ishyirahamwe ry’abaganga b’indwara z’umutima muri Amerika,
- Umuntu urwaye indwara y'umutima agomba kurya miligarama zitarenze 200 za cholesterol ku munsi.
- Umuntu udafite indwara y'umutima ariko ufite cholesterol nyinshi agomba kurya miligarama ziri munsi ya 300 ku munsi.
Rero, kureba gusa ku cyapa cy'ibiribwa ntibihagije. Uko urya ingano nabyo ni ingenzi cyane .
Ikinyoma cya 3: Niba urya ibiryoshye, nta kibazo cyo kudakora imyitozo ngororamubiri, sibyo?
Iki ni ikinyoma rwose! Uko wagenzura indyo yawe kose, kudakora siporo bigushyira mu kaga ko kurwara indwara z'umutima. Kudakora siporo ni kimwe mu bintu bikomeye bishobora gutera indwara z'umutima.
Abaganga basaba nibura iminota 30 ku munsi.Ni ukugira imyitozo ngororamubiri ikuryohera. Niba udafite umwanya wo gukora iminota 30 icyarimwe, ntugahangayike. Ushobora kuyigabanyamo iminota 15 mu gitondo n'iminota 15 nimugoroba. Ikintu cy'ingenzi ni ugukora imyitozo ngororamubiri nibura rimwe ku munsi. Kugenda n'amaguru, kugenda n'amaguru vuba, kugendera ku igare, koga, ikintu cyose ni cyiza.
Ikinyoma cya 4: Ni ibihe biribwa byiza kuri cholesterol?
Ni ikinyoma kuvuga ko "ibintu byose uguze mu iduka ari bibi kuri cholesterol." Kongeramo ibintu bimwe mu mirire yawe no kugabanya ibindi bishobora gufasha umutima wawe cyane. Dore ubuyobozi bworoshye.
| Ongeraho mu biribwa (ibintu byiza) | Gabanya (ibintu bibi) uko bishoboka kose. |
|---|---|
| Amashu: Akungahaye kuri fibre ishongesha, agabanya cholesterol mbi. | Inyama zatunganyijwe: sosiso, inyama z'inyama, bacon, n'ibindi. |
| Amafi afite amavuta: Omega-3 iboneka mu mafi nka salmon, mackerel, herring, na mackerel ni nziza ku mutima. | Ibiryo bikaranze cyane: ifiriti, ifiriti, ibiryo bigufi bifite amavuta. |
| Ubunyobwa: Cashews, almonds, walnuts (zidafite umunyu). | Ibikoresho byo guteka: umugati, amatapi, keke, ibisuguti (cyane cyane ibikozwe mu mavuta y'amapamu). |
| Ibikomoka ku mata bifite ibinure bike: yawurute, amata adasukuye. | Ibinyobwa n'ibiribwa birimo isukari: Ibinyobwa biryoshye, tofe, shokora. |
| Imboga n'imbuto bishya: Shyiramo byinshi mu mirire yawe ya buri munsi. | Ibyokurya birimo ibinure byinshi: Gukoresha amavuta ya kokonati, amavuta ya palme, amavuta y'inka n'amata cyane. |
| Ibiribwa birimo steroli z'ibimera: Hari ubwoko bwa margarine burimo ibi. | Amavuta y'amatungo: amavuta y'inka, ibice by'inka birimo ibinure. |
Gukurikiza iyi ndyo nziza rimwe na rimwe bishobora kugira akamaro nk'imiti igabanya cholesterol. Ibi biribwa bishobora gufasha kugabanya urugero rwa LDL (Lipoprotein yo mu bwoko bwa Low-Density) cyangwa cholesterol 'mbi' .
Ikinyoma cya 5: Abana bato ntibagira cholesterol, sibyo?
Ibi kandi ni imyumvire mibi cyane mu bantu benshi. Ukuri ni uko cholesterol ishobora gutangira kwiyongera mu mitsi y'amaraso bakiri bato.
Kubwibyo, Ishyirahamwe ry’Umutima ry’Abanyamerika ritanga inama igira iti:
- Niba hari umuntu wo mu muryango warwaye indwara y'umutima akiri muto cyangwa ufite amateka yo kurwara cholesterol nyinshi mu muryango , ni byiza ko abana bo muri iyo miryango bapimwa cholesterol bafite imyaka ibiri.
- Byongeye kandi, abana bafite ibiro byinshi cyangwa babyibushye cyane bagomba gupimwa cholesterol.
Ni ngombwa gutoza abana ingeso nziza kuva bakiri bato. Shishikariza abana gukina no gukora imyitozo ngororamubiri mu buryo bunonosoye iminota 30-60 ku munsi, nibura iminsi 4 mu cyumweru. Bahe nibura imbuto n'imboga 5 ku munsi.
Nubwo waba udafite amateka y'indwara z'umutima mu muryango wawe, ni ngombwa ko buri wese asuzumwa urugero rwa cholesterol ye nibura buri myaka 5 nyuma y'imyaka 20. Ushobora kumenya byinshi kuri ibi ubikuye kwa muganga w'umuryango wawe.
Ubutumwa bwo kujyana mu rugo
- Ingeso mbi (kurya nabi, kutagira imyitozo ngororamubiri) biterwa no guhangayika bishobora kongera urugero rwa cholesterol mu mubiri wawe.
- Kuba ibiryo byanditseho "Kolesterol nkeya" ntibivuze ko ugomba kubirya mu rugero. Witondere ingano y'ibyo urya.
- Nubwo haba hari indyo nziza, imyitozo ngororamubiri ya buri munsi ni ingenzi ku buzima bw'umutima.
- Shyiramo amashu, amafi afite amavuta, imbuto, imboga, imbuto n'ibindi mu ndyo yawe. Irinde ibiryo byatunganyijwe kandi bikaranze.
- Ndetse n'abana bato bashobora kugira cholesterol nyinshi. Ni ngombwa gushaka inama kwa muganga, cyane cyane iyo mu muryango hari amateka y'indwara z'umutima cyangwa niba umwana afite umubyibuho ukabije.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.