Ese nyuma y’uko uheruka gukora imyitozo ngororamubiri mu mwaka ushize, muganga wawe yakubwiye ko urugero rwa cholesterol yawe ruri hejuru gato kandi ko ugomba kwitonda? Ashobora kuba yarakubwiye kandi ko niba ukomeje kugira cholesterol nyinshi, uba uri mu kaga ko kurwara indwara y’umutima cyangwa indwara yo gucika imitsi . Bityo, hamwe no guhindura imibereho yawe , muganga wawe ashobora kuba yarakugiriye inama yo gukora imyitozo ngororamubiri buri gihe.
Ariko, wenda ntukunda kujya kwiruka nimugoroba. Ariko ukunda kujya muri siporo no guterura ibyuma. Bityo ushobora kwibaza uti: "Ese guterura ibyuma byonyine ntibishobora kugabanya cholesterol yanjye nyinshi?" Iki ni ikibazo abantu benshi bibaza.
Reka twige ibijyanye na cholesterol mu buryo bworoshye.
Ubwa mbere, reka dusobanukirwe neza icyo cholesterol ari cyo. Igipimo cy’igipimo cy’igipimo cy’amaraso yawe (lipid panel) ni uruvange rw’ibice bitatu by’ingenzi.
Igikuru ni uko ari ngombwa ko umuntu wese umaze imyaka 20, hatitawe ku buzima bwe, asuzumwa cholesterol ye nibura rimwe mu myaka 5 .
Noneho reka turebe ubwo bwoko bwa cholesterol.
| Ubwoko bwa cholesterol | Mu magambo make… |
|---|---|
| Kolesteroli ya LDL (Lipoporoteyine nkeya) | Ibi nibyo twita "cholesterol mbi." Ibi bishobora kwirundanya mu mitsi y'amaraso no kuyihagarika. Ibi nibyo tugomba kugabanya. |
| Cholesterol ya HDL (Lipoporoteyine ifite ubucucike bwinshi) | Ibi byitwa "cholesterol nziza" kuko icyo izi zikora ari ugukusanya cholesterol mbi ya LDL ikayijyana mu mwijima kugira ngo ivanwe mu mubiri. Uko izi nyinshi niko zirushaho kuba nziza. |
| Triglycerides | Ibi ni ubwoko bw'ibinure bikomoka ku biryo turya. Kwiyongera kwabyo si byiza ku mutima. |
Ni iki kibaho kuri cholesterol iyo umuntu akoze imyitozo ngororamubiri?
Ubushakashatsi bw'abaganga bwerekana ko imyitozo ngororamubiri irinda indwara igira ingaruka nziza kuri cholesterol. Ariko kugira ngo ubone umusaruro mwiza, igomba guhuzwa n'imyitozo ngororamubiri irinda indwara. Imyitozo ngororamubiri igamije kongera umuvuduko w'umutima, nko kwiruka, kugenda vuba, koga no kugendera ku igare.
Dukurikije Ishyirahamwe ry’Abanyamerika ryita ku ndwara z’umutima, kugira ngo umutima ugire ubuzima bwiza, tugomba:
- Kora nibura iminota 150 y'imyitozo ngororamubiri ikoreshwa mu buryo buringaniye buri cyumweru.
- Cyangwa, kora nibura iminota 75 y'imyitozo ngororamubiri ikomeye buri cyumweru.
- Byongeye kandi , ugomba gukora imyitozo yo guterura ibiremereye nibura iminsi ibiri mu cyumweru.
Imyitozo ngororamubiri yongerera cyane cyane cholesterol nziza ( HDL ) kandi ikagabanya triglycerides . Ariko, kugira ngo ugabanye cholesterol mbi (LDL), ni ngombwa kandi kugenzura indyo yawe no kugabanya ibiro hamwe no gukora imyitozo ngororamubiri.
Ubushakashatsi bumwe bwagaragaje ko guterura ibiremereye ku bushyuhe buri hasi kugeza ku buringanire bishobora gufasha kugabanya cholesterol yose. Ubundi bushakashatsi bugaragaza ko imyitozo ngororamubiri iyo ari yo yose ishobora kugabanya cholesterol ya LDL, ariko kugira ngo wongere cholesterol ya HDL, ugomba kubikora ku bushyuhe bwinshi .
Ni gute wakwishimira imyitozo yo guterura ibiremereye?
Niba urimo gutekereza guterura ibiremereye kugira ngo bigufashe kugenzura urugero rwa cholesterol mu mubiri wawe, ugomba kubikora neza. Dore inama zimwe na zimwe zagufasha.
1. Tangira buhoro buhoro.
Niba umaze igihe kinini utajya muri siporo, ntugatangire ibintu bikomeye icyarimwe. Tangira n'igihe gito, nk'iminota 15-20 , ku munota muto. Kora ibishoboka byose kugeza umubiri wawe ubimenyere.
2. Kora cyane gato umaze kubimenyera.
Nyuma y'iminsi mike yo gukora imyitozo no kuyimenyera, ongera imbaraga z'imyitozo yawe gato. Kugira ngo ugenzure cholesterol, ni byiza gukora imyitozo ku kigero cya 75% - 85% by'ubushobozi bwawe ntarengwa. Ushobora kubaza umutoza wo muri siporo cyangwa muganga wawe ibi.
3. Ni ngombwa cyane gukora isubiramo ryinshi kuruta guterura ibiro byinshi.
Aha niho abantu benshi bakora ikosa. Ku bijyanye no kugabanya cholesterol, umusaruro mwiza uboneka hakoreshejwe ibiro biringaniye no gukora imyitozo myinshi no gukora seti nyinshi, aho guterura ibintu biremereye cyane.
4. Bivanze n'imyitozo ngororamubiri
Kugira ngo ubone umusaruro mwiza, shyira hamwe guterura ibiremereye n'imitsi yo mu mutima. Bumwe mu buryo bwiza bwo kubikora ni ugukoresha imyitozo ngororamubiri . Ibi bivuze ko uzamura ibiro bisanzwe kandi ugakora inshuro nyinshi, ukaruhuka umunota umwe hagati y'amaseti. Muri ubu buryo ubona inyungu zo guterura ibiremereye no guterura imitsi yo mu mutima.
5. Ihinduka udakoze ikintu kimwe
Gukora imyitozo imwe buri munsi bishobora kugorana. Hindura rero gahunda yawe yo gukora imyitozo ngororamubiri. Zamura ibiremereye umunsi umwe. Kora imyitozo ngororamubiri nk'imyitozo ngororamubiri, gukora siporo yo kuruhuka, no gutera amaguru undi munsi. Koresha imishumi yo kwirinda indwara undi munsi. Ikintu cy'ingenzi ni ugukomeza imbaraga uko wakora kose.
6. Kora imyitozo ngororamubiri muri siporo
Niba ukunda kujya muri siporo, kora na siporo yawe ya Cardio. Ushobora kubona imyitozo ngororamubiri myiza y'umutima n'ibihaha byawe ukoresheje ibikoresho nka mashini zikora ku gituza n'amagare ahoraho muri siporo.
7. Ntiwibagirwe gushyushya no gukonjesha
Ntuzigere wibagirwa kwishyushya mbere yo gutangira imyitozo ngororamubiri no gukonjesha nyuma yayo. Ibi ni ingenzi cyane kugira ngo umubiri ugumane ubworoherane.
8. Ushobora no kubikorera mu rugo.
Niba ufite ubunebwe bwinshi bwo kujya muri siporo ku munsi w'imvura, ntukagire ngo ibyo biba urwitwazo rwo kudakora siporo. Ushobora gukora imyitozo idatwara ibiro nko gukora pushups, squats, no gutera lunges uri mu cyumba cyawe cyo kubamo.
Ubutumwa bwo kujyana mu rugo
- Niba muganga wawe akubwiye ko urugero rwa cholesterol yawe ruri hejuru, ntubyirengagize. Suzuma ako kanya.
- Imyitozo ngororamubiri igabanya ibiro cyane cyane ifasha kugabanya cholesterol mbi (LDL).
- Kugira ngo ubone umusaruro mwiza kandi wihuse, shyira hamwe guterura ibiremereye n'imyitozo ngororamubiri nko kwiruka no koga.
- Ku bijyanye no kurwanya cholesterol, guterura ibiro biringaniye kenshi bishobora kuba ingirakamaro kuruta guterura ibintu biremereye.
- Ni ngombwa cyane kuvugana na muganga wawe no gusaba inama mbere yo gutangira gahunda nshya y'imyitozo ngororamubiri, cyane cyane niba ufite izindi ndwara.
Kolesteroli, kolesteroli, imyitozo ngororamubiri, imyitozo ngororamubiri, indwara z'umutima, kolesteroli mbi, kolesteroli nziza, LDL, HDL, uburyo bwo kugabanya kolesteroli
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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.