Ese wigeze ureba igice cya 'Cholesterol' mu isuzuma ry'amaraso uherutse kwipimisha maze ukibaza icyo iyo mibare isobanura? Cyangwa wagize ubwoba gato ubwo muganga wawe yavugaga ati: "Cholesterol yawe iri hejuru gato kandi igomba kugenzurwa?" Ntugahangayike. Iki ni ikibazo abantu benshi bafite. Uyu munsi, reka tuvuge mu buryo bworoshye kandi busobanutse icyo cholesterol ari cyo, ibyiza n'ibibi byayo, n'uko igira ingaruka ku mibiri yacu.
Reka tubanze turebe, cholesterol ni iki?
Muri make, cholesterol ni ikintu kimeze nk'ibinure kiboneka mu maraso yacu. Kiba mu mibiri yacu, cyane cyane mu mwijima. Kiboneka no mu biribwa bimwe na bimwe turya. Iyo twumvise ijambo "cholesterol", abantu benshi batekereza ko ari ikintu kibi. Ariko mu by'ukuri, cholesterol ni ingenzi ku buzima bw'imibiri yacu.
Nkuko kubaka inzu bisaba sima n'amatafari, cholesterol ni ingenzi mu kubaka inkuta za buri turemangingo mu mubiri wacu. Byongeye kandi, cholesterol ikora imirimo myinshi y'ingenzi, nko gukora imisemburo, kurinda imitsi, no gufasha mu igogora.
None se ikibazo kiri he? Ikibazo si ukuba hari cholesterol, ahubwo ni ubusumbane bwayo. Ni ukuvuga ko hari ubwoko bwinshi cyane, ubundi bukaba buri hasi cyane.
Kolesteroli 'Nyiza' na 'mbi': Itandukaniro ni irihe?
Ushobora kuba warumvise muganga wawe avuga ku "cholesterol nziza" na "cholesterol mbi." Reka dusobanukirwe neza ibi byombi. Imbonerahamwe iri hepfo izagufasha kubisobanukirwa neza.
| Ubwoko bwa cholesterol | Izina ry'ubuvuzi | Icyo ikora n'ingaruka zayo |
|---|---|---|
| Kolesteroli nziza | HDL (Lipoporoteyine ifite ubucucike bwinshi) | Ni nk' 'intwari ikomeye' mu mubiri wacu. Akamaro nyamukuru ka cholesterol ya HDL ni ugukura cholesterol mbi idakenewe yirundanyije mu mitsi y'amaraso ikayisubiza mu mwijima. Mu yandi magambo, isukura imitsi y'amaraso yacu. Kugira HDL nyinshi ni byiza cyane ku mutima. |
| Kolesteroli mbi | LDL (Lipoporoteyine yo mu bwoko bwa Low-Density) | Uyu ni we 'mubi' muri iyi nkuru. Iyo urugero rwa LDL rwiyongereye, iyi cholesterol yiyongereye itangira gufata ku nkuta z'imitsi yacu y'amaraso (imitsi). Ni nk'amavuta afata ku muyoboro w'amazi wo mu gikoni akawufunga. Uku kwiyongera kw'imitsi byitwa 'plaque' (cholesterol plaques). Ibi bituma imitsi y'amaraso ifungana kandi ikagira ubugari. Iyi ndwara yitwa atherosclerosis . Ibi byongera cyane ibyago byo kurwara indwara z'umutima na stroke . |
Ni gute wasobanukirwa raporo y'amaraso yawe?
Hari agaciro kenshi muri raporo ubona iyo upimye cholesterol yawe.
- Cholesterol yose
- Agaciro ka HDL
- Agaciro ka LDL
Kolesteroli yose ifite agaciro kari hejuru gato ugereranyije n'igiteranyo cya HDL na LDL, kuko irimo n'ubundi bwoko bw'ibinure.
Dore ikintu cy'ingenzi. Ahari agaciro ka Cholesterol yose yawe kari hejuru. Ariko niba impamvu yabyo ari ukwiyongera k'urugero rwa cholesterol ya HDL (nziza), ntabwo ari ikibazo gikomeye. Ibyo ni byiza. Ariko, niba agaciro ka Cholesterol yose kiyongereye bitewe n'ubwiyongere bw'urugero rwa cholesterol ya LDL (mbi), niho tugomba kwibanda.
Igipimo cya Cholesterol ni iki?
Ibi biboneka iyo ugabanyije igipimo cy’amavuta yose hamwe n’igipimo cy’amavuta meza ya HDL (ni meza).
Urugero, niba Cholesterol yose yawe ari 200 na HDL yawe ikaba 50, igipimo ni 200/50 = 4. Ni ukuvuga 4:1.
Ariko icy'ingenzi ni uko abaganga ubu bibanda cyane ku rugero rwa LDL yawe kuruta kuri iki gipimo. Rero, ni byiza kuganira na muganga wawe ku mibare ikubereye n'icyo ukwiye kwibandaho.
Ese triglycerides ni kimwe na cholesterol?
Oya. Triglycerides ni ubundi bwoko bw'ibinure biboneka mu maraso. Kimwe na cholesterol, bikorerwa n'umubiri kandi binakomoka ku biribwa. Igipimo cya triglyceride kiriyongera, cyane cyane iyo turya ibinure byinshi byuzuye, ibinure bya trans, ibiryo birimo isukari, na karubohidrati (urugero: umugati, umuceri) . Mu magambo make, iyo turya karori nyinshi kurusha izo dutwika ku munsi, umubiri ubika izo karori z'inyongera nk'inyunganiramirire.
None se, ni gute wagenzura cholesterol?
Inkuru nziza ni uko hari byinshi dushobora gukora kugira ngo tugenzure urugero rwa cholesterol mu mubiri wacu. Iki si ikintu gishobora gukorwa mu ijoro rimwe. Bisaba kwiyemeza no gufata umwanya.
- Imyitozo ngororamubiri buri gihe: Gerageza gukora imyitozo ngororamubiri, nko kugenda n'amaguru, kwiruka, koga, cyangwa kugendera ku igare, nibura iminsi 5 mu cyumweru mu gihe cy'iminota 30 ku munsi. Imyitozo ngororamubiri yongera cholesterol ya HDL (imeze neza) kandi ikagabanya cholesterol mbi ya LDL (imeze nabi). Ifasha kandi kugenzura umuvuduko w'amaraso.
- Indyo nziza ku mutima:
- Ibintu byo kugabanya: Kugabanya amavuta ya kokonati, amavuta ya palme, amavuta y'amatungo, amavuta, margarine, inyama zitukura, sosiso, ibikomoka ku migati (amakeke, keke), n'ibiryo bikaranze cyane uko bishoboka kose.
- Ibintu byo kurya byinshi: Shyiramo ibiryo birimo ibinure byiza nk'amafi akungahaye kuri aside irike ya Omega-3 nka salmon, mackerel, na sardine, avoka, amavuta ya elayo, n'imbuto z'ubunyobwa (cashews, ubunyobwa - bitarimo umunyu).
- Ibiribwa bikungahaye kuri fibre: Harimo ibiryo nka oats, umuceri w'umukara, ibishyimbo, ibishyimbo bibisi, imboga, n'imbuto (cyane cyane ifuru n'amacunga, birimo fibre ishongesha). Ibi bifasha kugabanya cholesterol ya LDL.
- Ubuvuzi: Hari ubwo, imirire n'imyitozo ngororamubiri byonyine bishobora kuba bidahagije kugira ngo bigenzure urugero rwa cholesterol yawe. Muri ubwo buryo, muganga wawe ashobora kukwandikira imiti. Statines ni yo miti ikoreshwa cyane. Igabanya urugero rwa cholesterol ya LDL na triglyceride kandi yongera urugero rwa HDL gato. Ntukigere ukoresha iyi miti nta nama za muganga.
Bishobora gufata amezi atatu kugira ngo haboneke umusaruro uturutse ku gukora izi mpinduka. Ariko umusaruro w'iyi mbaraga ni umutima muzima no kurindwa indwara zikomeye nk'indwara z'umutima n'imitsi yo mu bwonko. Bityo rero kwigomwa birakwiye.
Ubutumwa bwo kujyana mu rugo
- Kolesteroli si mbi cyane. Ni ngombwa kugira ngo umubiri ukomeze kubaho. Ikibazo ni uko uburinganire hagati ya kolesteroli 'nziza' (HDL) na 'mbi' (LDL) butari bwiza.
- LDL (cholesterol mbi) yiyongera mu miyoboro y'amaraso ikayifunga, mu gihe HDL (cholesterol nziza) ifasha gusukura iyo miyoboro.
- Ntugatinye iyo ubonye agaciro kari kuri raporo y'ibipimo by'amaraso yawe. Buri gihe vugana na muganga wawe kugira ngo wumve uburyo iyo mibare ikugiraho ingaruka.
- Igipimo cya cholesterol gishobora kugenzurwa neza binyuze mu mirire myiza y'umutima, imyitozo ngororamubiri ihoraho, no kubaho ubuzima bwiza.
- Iyo bibaye ngombwa, muganga wawe azakwandikira imiti. Buri gihe kurikiza amabwiriza yabo witonze.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.