El cholesterol Al’amari ne da yake kawowa mutane da yawa birki, wani bangare ne na lafiyar mu wanda yakamata mu kula da shi sosai don kar ya cutar da mu a gaba. Cholesterol yana da ɓangarori da yawa waɗanda dole ne mu sani kuma dole ne mu yi aiki da su.
Mutane da yawa suna ɗauka da sauƙi don samun babban cholesterolKoyaya, bayan wannan labarin zaku fahimci mahimmancin kulawa da shi kamar yadda zaku sami damar rayuwa ta ingantacciyar hanya.
Wani abu ne mai maiko wanda yake a cikin dukkan kwayoyin jikin mutum, wajibi ne don jiki ya yi aiki yadda ya kamata. Mafi yawan cholesterol ana samar da ita ne ta hanta, duk da cewa ana iya samun ta daga abinci iri daban-daban.
Ayyukan cholesterol
Yana da ayyuka da yawa waɗanda baku sani ba, sabili da haka, muna gaya muku waɗanda suka fi dacewa.
- Tsoma baki cikin samar da bile acid, ma'ana, bile, acid mai mahimmanci don narkewar mai.
- Daga cholesterol wasu nau'ikan nau'ikan homon suna samuwa, kamar su thyroid ko jima'i.
- Har ila yau, hasken rana yana canza shi zuwa bitamin D, cikakken abu don kare fata daga sinadarai don haka guje wa rashin ruwa. Za a kiyaye ƙarfi, na roba da santsi fata.
Yawancin mummunan cholesterol kai tsaye zai iya shafar aikin da ya dace na jiki, zuciya, kwakwalwa, da sauran sassan jiki zasu kasance cikin hatsari. Maganganun likitanci don matakan cholesterol na jini masu yawa sune hyperlipidemia, hypercholesterolemia, ko cutar lipid.
Nau'o'in Cholesterol
Wataƙila kun taɓa jin cewa akwai nau'ikan nau'ikan cholesterol da yawa, ɗaya mai kyau da mara kyau. Na gaba, muna gaya muku bambance-bambancen su, alamun su da yadda ake magance su don su ƙara ko rage matakan su.
- Adadin Cholesterol - Dukkan Cholesterol a hade.
- Babban cholesterol, wanda aka sani da HDL cholesterol, wanda aka sani da cholesterol "da kyau".
- Choananan ƙwayar cholesterol, LDL cholesterol, cholesterol "mara kyau"
Samun matakan cholesterol masu yawa sune yawanci saboda salon rayuwa wancan yana da, wato, rashin cin abinci mara kyau wanda ke haifar da ƙiba da kuma rashin motsa jiki da ke sa wannan nauyin ba zai tafi ba.
Matsalolin da LDL na iya haifar suna da yawa kuma bai kamata a manta da su ba, tun da hakan zai sa lafiyarmu cikin haɗari gaba ɗaya:
- ciwon
- Polycystic ƙwai
- Matsalar koda
- Rashin glandar thyroid
- Damar samun ciki da yanayin da ke ƙara matakan homon mace
A dalilin haka, magungunan da za su magance waɗannan cututtukan, kazalika da magunguna masu warkewa, beta-blockers da magungunan hana haihuwa. Wata gaskiyar da za a bayyana ita ce, taba ba ta haifar mana da mafi girman matakan mummunan cholesterol, amma, yana haifar da kyakkyawan cholesterol ya ragu sosai.
Bad cholesterol
Cholesterol wanda ke daure da ƙananan sunadarai, LDL shine wanda aka ɗauka mai cutarwa saboda manyan matakai na iya haifar da cututtukan zuciya.
LDL barbashi suna tattara kitse daga hanta su sanya akan bangon jijiyoyin jini, idan waɗannan suka taru fiye da kima zasu iya haifar da toshewa kuma su haifar da bugun zuciya ko bugun jini.
Matakan shawarar cholesterol sune masu zuwa, dole ne koyaushe mu kiyaye su tunda sune mahimman bayanai don samun kyakkyawan kimar lafiyarmu.
- La talakawan mutum wanda ba shi da wata cuta, dole ne ya kula da matakan ƙasa da 130 mg / dL.
- Idan mutum ya wahala ciwon sukari da kiyaye shi ƙasa da 100.
- Idan maimakon, yana da tarihin cututtukan zuciya da jijiyoyin jini, dole ne kiyaye shi ƙasa da 70.
Idan baku san yadda matakin kiba yake ba, to yana da kyau ka je wurin likita don samar mana da wannan adadi, muna tuna cewa samun babban cholesterol zai shafi jijiyoyinka da jijiyoyinka masu ɗauke da jininka kuma idan aka toshe shi zai iya haifar da mummunar illa.
Kyakkyawan cholesterol
HDL sune manyan kwayoyi masu yawa wadanda suke aiki don kawar da mummunan cholesterolSaboda haka, yana da mahimmanci a guji toshewar jijiyoyin jiki. Yana jigilar munanan ƙwayoyin kitse zuwa hanta don ta lalata shi.
A cikin nazarin dole ne koyaushe muna da HDL, kyakkyawan cholesterol, tare da manyan matakan kuma dole ne mu tabbatar cewa LDL, mummunan cholesterol, yana cikin ƙananan matakan.
Yana da mahimmanci a yi la'akari da cMenene jagororin da halaye waɗanda ke taimaka mana kiyaye waɗannan matakan a cikin jeri masu kyau. Misali, motsa jiki a kowane mako, kiyaye daidaitaccen abinci na Bahar Rum, barin shan sigari da shan giya mai yawa, da shan fiber na gram 30 kowace rana.
Fa'idodi na HDL
- Samun babban kashi na HDL a jikin mu taimaka wajen kawar da mummunan.
- Yakai atherosclerosis, cututtukan zuciya wanda aka rarrabe shi da almara mai ƙanshi a bangon jijiyoyin jini.
- HDL yana dauke da sinadarin antioxidants wanda ke cire gubobi daga jiki da kuma tallafawa samar da jini.
Goodara kyau cholesterol
Kamar yadda zamu iya gani, yana da mahimmanci a kula da yawan kwalastaral mai kyau don zama cikin koshin lafiya, ta yadda zai yaki mummunan cholesterol ya bace daga jikin mu.
Don kara HDL dole ne muyi ta cikin halaye masu kyau masu zuwa:
- Yi aikin motsa jiki.
- Rasa nauyi
- Rike daya rage cin abinci mara nauyi.
- Shin rashin shan barasa.
- Consumptionara yawan amfani da b3 bitamin. Dole ne ayi shi karkashin kulawar likita, ana kiran wannan bitamin niacin, yana ɗaga matakan HDL har zuwa 20%. Ya kamata a yi taka tsantsan tunda ɗaukar ta fiye da kima na iya haifar da lalata hanta.
- Barin shan taba.
- Sauya kitsen mai ga wanda bai cika ba da polyunsaturated, ma’ana, shan karin man zaitun mara kyau, avocados ko busasshen ‘ya’yan itace kamar na goro. Suna da mayuka masu mahimmanci wadanda suke da amfani ga jiki.
Yayinda yake da wuya cewa matakan HDL na iya zama masu yawa, lambobin ƙasa da 40 mg / dl a cikin maza da 50 mg / dl a cikin mata an yi imanin cewa suna ba da gudummawa ga cututtukan zuciya.
Nagari matakan
Don sanin matakan lipid ɗinmu zamu iya sani kawai ta hanyar gwajin jini. Gabas review anyi shi ne don gano cuta mai cuta. Masana sun ba da shawara cewa a yi gwaje-gwaje a waɗannan matakan shekaru.
- Zamanin da aka ba da shawarar yana tsakanin Shekaru 20-35 na maza kuma 20-45 na mata.
- Idan gwaje-gwajen sun fito da matakan yau da kullun, ba zai zama dole a maimaita gwajin a kowace shekara ba, kawai kowace shekara 5.
- Yakamata a maimaita gwajin cikin kankanin lokaci duk lokacin da sakamakon ba lafiya ba. Hakanan mutanen da ke da tarihin yawan ƙwayar cholesterol, matsalolin koda, ko cututtukan zuciya.
da burin cewa dole ne mu yiwa kanmu alama don kasancewa cikin ƙimar lafiya.
- Cholesterol Lafiya, HDL: fiye da 50 mg / dL.
- Cholesterol malo, LDL: 70 zuwa 130 mg / dL.
- Cholesterol Total: kasa da 200 mg / dL.
- Karkacewar: 10 zuwa 150 mg / dL.
Idan suka ba mu sakamako mara kyau, zamu iya haɗawa da waɗannan gwaje-gwajen tare da wasu don tabbatarwa da kawar da matsaloli masu tsanani da cututtuka.
- Gwaje-gwaje a kan koda, don sanin aikin koda.
- Gwaji don sanin glucose a cikin jini, za a bincika idan kuna da ciwon sukari.
- Bincika hypothyroidism
Nasihu don rage mummunan cholesterol
Anan akwai wasu nasihohi masu sauki, masu sauki da lafiya wadanda kowa zai iya rage cholesterol na jini kuma duk ba tare da shan kwayoyi ba.
- Dole ne mu sani cewa mafita tana cikin abin da muke cinyewa, saboda haka, dole ne guje wa ingantaccen carbohydrates. Waɗannan suna ba da adadin kuzari mara amfani. Sugars da ingantattun hatsi suna cike da glucose wanda kai tsaye zai iya shafar jijiyoyinmu.
- Wannan ba yana nufin cewa dole ne mu cire carbohydrates daga abincinmu ba, saboda ƙarancin abincin carbohydrate yana sa girman ƙwayoyin LDL ya ƙaru, ya zama mai yawa da girma.
- Kar a sha kitsen mai. Ana yin kitse daga hydrogen ta hanyar shigar da kwayoyin hydrogen a cikin man kayan lambu, kamar su sunflower oil. Sabili da haka, yakamata ku guji samfuran masu zuwa: gishiri mai daɗi da mai daɗi, da abinci mai sauƙi, kayan miya da kayan ƙanshi, kukis, ice cream da mai mai ƙarancin kayan lambu.
- Samun motsa jiki matsakaici da ci gaba. Mafi qarancin sau uku a mako.
- Shan taba yana da alaƙa kai tsaye da manyan matakan LDL, don haka barin zai amfani ba kawai huhunka da numfashi ba, amma kuma zai ƙara yawan HDL mai kyau.
- Cinye spirulina. Sananne ne cewa wannan kwayar kore mai launin shudi tana da manyan sinadarai a ciki kuma tana samar da sunadarai masu inganci sosai. Spirulina na iya taimaka maka rage triglycerides, kazalika da LDL sabili da haka, cholesterol na duniya na jiki.
Kamar yadda kake gani, akwai ra'ayoyi da yawa wadanda dole ne mu bayyana su kar hakan ya same mu a gaba. Idan kuna da shakku game da ko kuna iya samun yawan matakan cholesterol ko kuma baku taɓa yin bincike ba yana da kyau kaje ka ga likitan dangin ka don tantance ko sun zama dole.
Idan ka yi kiba, kana da ciwon sukari ko kuma kana da tarihin iyali, muna ba ka shawara ka je wurin likita don yiwuwar bincikenka. Kula da kyawawan shawarwarin mu kuma kula da jikin ku.