Ese muganga wawe yakubwiye ko urugero rwa cholesterol yawe ruri hejuru gato mu isuzuma ry'amaraso uherutse gukora, ariko ko rutari hejuru cyane, kandi ko uri mu rugero rw' "umupaka"? Ni ibisanzwe kumva ufite ubwoba no guhangayika gato iyo ubyumvise. "Oh, ese mfite cholesterol nyinshi ubu?" ushobora gutekereza. Ariko ntugahangayike. Ibi ni nk'itara rikuburira rihinduka umuhondo ku itara ryo mu muhanda. Mbere yuko rihinduka umutuku, bivuze ko urugero rwa cholesterol yawe ruri "mwinshi," ufite amahirwe menshi yo guhindura imibereho yawe no gusubira ku rwego rwiza.
Mu magambo make, niba igipimo cya cholesterol yawe yose kiri hagati ya miligarama 200 na 239 kuri desilita (mg/dL), ni cyo twita cholesterol 'borderline'. Ariko umuganga ntafata icyemezo ashingiye kuri uwo mubare gusa. Azasuzuma ibintu byinshi, harimo cholesterol yawe "mbi" ( LDL ), cholesterol yawe "nziza" (HDL), niba ufite izindi ndwara nka diyabete , umuvuduko ukabije w'amaraso , ndetse niba unywa itabi , kugira ngo amenye niba ukeneye kuvurwa cyangwa niba guhindura imibereho yawe bizahagije.
Kuki tugomba gutekereza cyane kuri cholesterol?
Kolesteroli ni ikintu gifite ibinure byinshi umubiri wacu ukeneye. Umwijima wacu ni wo utanga ingano dukeneye. Ariko kandi dukuramo kolesteroli mu bintu nk'ibikomoka ku matungo . Ibibazo bitangira iyo iyi kolesteroli yirundanyije mu mubiri.
Tekereza nk'umwanda wiyongera mu muyoboro w'amazi, cholesterol nyinshi itangira kwiyongera ku nkuta z'imiyoboro y'amaraso yacu. Mu buvuzi, ibi tubyita ' atherosclerosis '. Uku ni ko cholesterol yiyongera ikagabanya imiyoboro y'amaraso. Hanyuma umutima ntubone amaraso ukeneye.
Ikibabaje ni uko nta bimenyetso tubona bya cholesterol nyinshi. Ni nk'umwanzi udasobanutse. Niyo mpamvu ari byiza ko ugenzurwa nibura rimwe mu myaka 5.
Hari abantu bashobora kugira ububabare mu gituza (angina). Ariko icyo gihe, imiyoboro y'amaraso iba mito cyane. Iyo imiyoboro y'amaraso ifunze burundu, ibyago byo kurwara indwara y'umutima biba byinshi cyane. Kubwibyo, ni byiza kumenya urwego rwawe ukoresheje isuzuma ry'amaraso mbere yo gutegereza ko ibyo bibaho.
Reka dusobanukirwe agaciro kari muri raporo ya cholesterol.
Iyo ukoze ikizamini cya cholesterol (Lipid Profile), hari agaciro kenshi. Kureba gusa agaciro ka cholesterol yose ntabwo bihagije. Andi gaciro ni yo afite akamaro. Reka turebe ayo ari yo.
| Ubwoko bwa cholesterol | Bigenda bite kuri byo? |
|---|---|
| LDL (Lipoporoteyine yo mu bwoko bwa Low-Density) | Iyi ni "cholesterol mbi." Ni yo yiyongera mu mitsi y'amaraso kandi ikongera ibyago byo kurwara indwara z'umutima. Ni byiza kugabanya iki gipimo uko bishoboka kose. |
| HDL (Lipoporoteyine ifite ubucucike bwinshi) | Iyi ni "cholesterol nziza." Icyo ikora ni ugufata cholesterol mbi mu mitsi y'amaraso ikayigeza ku mwijima. Hanyuma umwijima uyikura mu mubiri. Bityo uko iyi gaciro iba iri hejuru, niko irushaho kuba nziza. |
| Triglycerides | Ubu ni ubundi bwoko bw'ibinure biboneka mu maraso. Bibikwa nk'uturemangingo tw'ibinure mu mubiri. Ukwiyongera kw'iki gipimo byongera ibyago byo kurwara indwara z'umutima. |
Ese agaciro kari muri raporo yawe ni aka?
Noneho reka turebe urwego rw'ingaruka buri imwe muri izi ndangagaciro ihagarariye. Ugomba kuvugana na muganga wawe ku ngaruka zawe ukurikije izi ndangagaciro.
Abagore: Bagomba kuba bari hejuru ya 50 mg/dL.
(Kuba munsi y'izi ndangagaciro ni akaga)
| Ikizamini | Urwego rwiza | Umupaka | Ingaruka nini |
|---|---|---|---|
| Kolesteroli yose | Munsi ya 200 mg/dL | 200 – 239 mg/dL | Hejuru ya 240 mg/dL |
| Kolesteroli mbi (LDL) | Munsi ya 100 mg/dL | 130 – 159 mg/dL | Hejuru ya 160 mg/dL (hejuru ya 190 ni hejuru cyane) |
| Cholesterol nziza ya HDL (HDL) | |||
| Triglycerides | Munsi ya 150 mg/dL | 150 – 199 mg/dL | Hejuru ya 200 mg/dL (hejuru ya 500 ni hejuru cyane) |
Reka dutangire guhindura ibintu mu gikoni!
Ahantu heza ho kugabanya cholesterol mbi (LDL) no kongera cholesterol nziza (HDL) ni mu gikoni. Guhindura uburyo urya bishobora kugira ingaruka zikomeye.
- Gabanya inyama zitukura: Gabanya inyama zifite ibinure byinshi na cholesterol, nk'inyama z'inka n'ingurube. Hitamo inyama zitarimo inyama nyinshi. Irinde inyama zatunganyijwe, nka sosiso na bacon.
- Kura uruhu rw'inkoko: Uruhu rurimo ibinure byinshi biri mu nkoko, bityo kuramo uruhu mbere yo guteka.
- Kurya amafi menshi: Shyiramo amafi afite amavuta nka salmon, tuna, mackerel, na sardine nibura kabiri mu cyumweru. Aside y'ibinure ya omega-3 iri muri ibi biribwa ni nziza cyane ku mutima.
- Gabanya ibinure byuzuye: Gabanya kurya amata yuzuye, foromaje, amavuta, mayoneze, margarine n'amavuta ya kokonati.
- Kurya ibiryo bikungahaye kuri fibre: Kurya ibiryo byinshi bikungahaye kuri fibre nka oats, sayiri, pome, karoti, ibishyimbo n'amashu. Ibi bifasha kugabanya cholesterol mbi.
- Koresha amavuta meza: Koresha amavuta adafite ibinure nk'amavuta ya elayo na canola aho gukoresha amavuta n'amavuta ya butter mu guteka. Imbuto nka almond, cashews, na avoka ni isoko nziza y'ibinure byiza ku mutima.
Imyitozo ngororamubiri ni ngombwa.
Imyitozo ngororamubiri ishobora kugufasha kugarura urugero rwa cholesterol yawe ruva ku rugero rusanzwe rukagera ku rugero rwiza.
Kora imyitozo ngororamubiri iciriritse nibura iminota 30 ku munsi, nko kugenda n'amaguru, kugendera ku igare , cyangwa koga. Intego ni ukumara iminota 150 mu cyumweru.
Iyo ukora siporo, umutima wawe utera cyane. Ibi byongera cholesterol yawe "nziza" (HDL). Gukora siporo ni byiza cyane kuruta kutagira icyo ukora.
Reka twibuke n'ibindi bintu by'ingenzi.
Kugabanya ibiro by'inyongera
Niba ufite umubyibuho ukabije, kugabanya ibiro bishobora kugabanya urugero rwa cholesterol yawe. Ndetse no kugabanya ibiro bike nka 5% by'ibiro by'umubiri wawe bishobora kugira ingaruka nziza ku rugero rwa cholesterol yawe. Iyo bihujwe n'imirire n'imyitozo ngororamubiri, rimwe na rimwe bishobora kugira akamaro nko gufata imiti.
Reka kunywa itabi uyu munsi.
Iyo unywa itabi, kureka akamenyero bishobora kongera urugero rwa cholesterol nziza (HDL) ku kigero cya 10%. Ibyo ni ingirakamaro cyane atari ku mutima wawe gusa ahubwo no ku mubiri wawe wose.
Komeza kuvugana na muganga.
Umaze gutangira gukora izi mpinduka mu mibereho yawe, ugomba kongera gupimwa amaraso yawe mu gihe runaka nk'uko muganga agusaba. Ibi ni ingenzi kugira ngo urebe niba urugero rwa cholesterol yawe rurimo kugenzurwa n'izi mpinduka. Hari igihe guhindura imibereho yawe byonyine bishobora kuba bidahagije. Muri ibyo bihe, muganga ashobora kukugira inama yo gutangira gufata imiti (nk'imiti ya statine) .
Ubutumwa bwo kujyana mu rugo
- 'Cholesteroli yo mu mupaka' si ikintu cyo gutinya, ni umuburo w'akaga. Iki ni cyo gihe cyiza cyo kugira icyo ukora.
- Menya neza agaciro ka LDL, HDL, na Triglycerides kuri raporo ya cholesterol yawe. Vugana na muganga wawe kuri ibyo.
- Hindura indyo yawe. Gabanya amavuta, inyama zitukura, n'ibiryo biryoshye, kandi urye amafi menshi, imboga, imbuto n'ibiryo bikungahaye kuri fibre.
- Imyitozo ngororamubiri buri munsi. Gira akamenyero ko kugenda n'amaguru nibura iminota 30 ku munsi.
- Niba ufite umubyibuho ukabije, gabanya ibiro. Niba unywa itabi, rireke uyu munsi.
- Kurikiza amabwiriza ya muganga neza. Iyo bibaye ngombwa, fata imiti uko wabitegetswe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.