Kula da matakan cholesterol lafiya yana da mahimmanci ga lafiyar zuciya da lafiyar gaba ɗaya. Yawan cholesterol na iya haifar da matsalolin lafiya iri-iri, gami da cututtukan zuciya da bugun jini. Duk da yake ana iya ba da magunguna don sarrafa cholesterol, sauye-sauyen salon rayuwa mai sauƙi kuma na iya taka muhimmiyar rawa wajen rage cholesterol a zahiri. Cin abinci mai kyau, shiga cikin motsa jiki na yau da kullun, sarrafa damuwa, samun isasshen bacci, da shiga tsarin kariyar abinci duk mahimman matakai ne na kiyaye matakan cholesterol lafiya. Ta hanyar yin waɗannan ƙananan gyare-gyare ga ayyukan yau da kullum, za ku iya inganta lafiyar zuciyar ku da kiyaye lafiyar ku gaba ɗaya.
Cholesterol abu ne mai kakin zuma, mai kitse da ake samu a cikin kowane tantanin halitta na jikin mu. Yana da muhimmin sashi da ake buƙata don samar da hormones, bitamin D, da abubuwan da ke taimakawa narkewa. Ko da yake cholesterol ya zama dole don jikinmu ya yi aiki yadda ya kamata, yawan cholesterol na iya zama cutarwa ga lafiyarmu.
Jikinmu yana samar da cholesterol a cikin hanta da hanji, haka nan muna cinye cholesterol ta hanyar wasu abinci, kamar nama, kaji, da kayan kiwo mai cike da kitse. Akwai nau'o'in cholesterol iri biyu: high-density lipoprotein (HDL) cholesterol, sau da yawa ake kira "mai kyau" cholesterol, da low-density lipoprotein (LDL) cholesterol, sau da yawa ake kira "mara kyau" cholesterol.
Ana ɗaukar HDL cholesterol a matsayin "mai kyau" saboda yana taimakawa wajen share yawan LDL cholesterol daga cikin jini da mayar da shi zuwa hanta, inda za'a iya rushe shi kuma a kawar da shi daga jiki. LDL cholesterol, a gefe guda, na iya haɓakawa a cikin arteries, yin plaque, toshe arteries da rage kwararar jini. Wannan yana ƙara haɗarin cututtukan zuciya, bugun jini, da sauran matsalolin zuciya.
Yawan adadin cholesterol a cikin jini shine babban haɗari ga cututtukan zuciya, babban dalilin mutuwa a duniya. Abubuwa da yawa na iya haifar da babban cholesterol, gami da abinci mara kyau, rashin motsa jiki, shan taba, kiba, da wasu yanayin kiwon lafiya, irin su ciwon sukari da hypothyroidism.
Don tantance matakan cholesterol ɗin ku, ana yin gwajin jini da ake kira bayanin martaba ko lipid panel sau da yawa. Wannan gwajin yana auna jimlar cholesterol, LDL cholesterol, HDL cholesterol, da triglycerides (wani nau'in mai a cikin jinin ku).
Akwai manyan nau'ikan cholesterol guda biyu: LDL da HDL
LDL Cholesterol: LDL cholesterol yana tsaye ga ƙananan ƙarancin lipoprotein kuma an san shi da "mummunan" cholesterol. Wannan shi ne saboda yana iya haifar da tarin plaque, hade da mai, cholesterol da calcium wanda zai iya toshe arteries kuma yana hana jini. Lokacin da jini ya toshe, kuna iya samun bugun zuciya ko bugun jini.
HDL cholesterol: HDL cholesterol yana nufin babban lipoprotein mai yawa. Ana kiransa "mai kyau" cholesterol saboda HDL yana kare zuciya. Ayyukan HDL shine jigilar wani yanki na LDL cholesterol daga zuciya zuwa hanta, inda za'a iya fitar da shi daga jiki.
1. Abubuwan abinci
Abincin mu yana taka muhimmiyar rawa wajen tantance matakan cholesterol. Abincin da ke da kitse mai kitse da kitse mai kitse na iya haifar da haɓakar ƙananan ƙwayar lipoprotein (LDL) cholesterol, galibi ana kiransa "mummunan" cholesterol. Cin jan nama da yawa, kayan kiwo masu yawa, soyayyen abinci, kayan ciye-ciye da aka sarrafa, da irin kek na iya haifar da tarin LDL cholesterol, wanda zai iya toshe arteries kuma yana hana kwararar jini.
2. Zaman zaman lafiya
Rashin motsa jiki wani muhimmin abu ne a cikin matakan cholesterol masu yawa. Motsa jiki na yau da kullun yana taimakawa wajen haɓaka cholesterol mai yawa (HDL), wanda galibi ana kiransa "mai kyau" cholesterol, wanda ke taka muhimmiyar rawa wajen jigilar cholesterol mai yawa daga jini zuwa hanta don sarrafawa. Ba tare da isasshen motsa jiki ba, ana iya rushe ma'auni tsakanin LDL da HDL cholesterol, yana haifar da matakan cholesterol.
3. Kiba da kiba
Yin kiba ko kiba yana da alaƙa ta kusa da matakan cholesterol mai yawa. Yin kiba, musamman a kusa da ciki, yana ƙara LDL cholesterol da matakan triglyceride yayin da rage cholesterol HDL. Kiba yana rinjayar ikon jiki don daidaitawa da kyau da kuma cire cholesterol daga jini, yana haifar da tarin cholesterol da haɓakar atherosclerosis.
4. Abubuwan Halittu
Wasu mutane suna da dabi'a na samun matakan cholesterol mafi girma saboda cututtukan kwayoyin halitta irin su hypercholesterolemia na iyali. Waɗannan sharuɗɗan sun ɓata ikon jiki don share yawan LDL cholesterol daga jini, yana haifar da haɓakar matakan cholesterol na dindindin. Abubuwan da ke tattare da kwayoyin halitta suna da ƙananan kaso na lokuta masu yawan cholesterol, amma bai kamata a yi watsi da su ba yayin tantance abubuwan haɗari na mutum.
5. Shan taba da sha
Shan taba da yawan shan barasa na iya yin illa ga matakan cholesterol. Shan taba yana rage cholesterol HDL, yana sanya shi ƙasa da tasiri wajen cire LDL cholesterol daga jini. Hakanan yana lalata rufin arteries ɗin ku, yana sauƙaƙa wa cholesterol don kutsawa da ƙirƙirar plaque. A gefe guda kuma, yawan shan giya na iya haɓaka matakan triglycerides, nau'in kitse a cikin jini wanda aka danganta da haɓakar cholesterol.
1. Ciwon ƙirji ko angina: Daya daga cikin manyan alamun cutar hawan jini shine ciwon kirji ko angina. Lokacin da plaque ya taru a cikin arteries, zai iya hana jini zuwa tsokar zuciya, yana haifar da ciwon kirji ko rashin jin daɗi. Wannan ciwo na iya haskakawa cikin makamai, kafadu, wuyansa, muƙamuƙi, ko baya kuma sau da yawa yana haifar da motsa jiki ta jiki ko damuwa. Idan kun fuskanci irin waɗannan alamun, dole ne ku nemi kulawar likita nan da nan.
2. Matsananciyar gajiya da rauni: Jin gajiya kullum ko rauni ba tare da wani dalili ba na iya zama alamar da ta dace na yawan cholesterol. Lokacin da arteries suka zama toshe tare da tarin plaque, zai iya takura jini zuwa jiki, yana haifar da gajiya da rauni. Ana iya ganin waɗannan alamun sau da yawa ba a lura da su ba ko kuma a danganta su da salon rayuwa ko rashin barci. Duk da haka, yana da mahimmanci a kula da waɗannan alamun, saboda suna iya nuna matsalolin kiwon lafiya, ciki har da high cholesterol.
3. Karancin Numfashi: Idan kun sami kanku akai-akai na ƙarancin numfashi, ko da lokacin aikin haske ko lokacin hutu, yana iya zama abin damuwa. Ƙunƙarar plaque a cikin arteries na iya rinjayar jini a cikin huhu, yana da wuyar numfashi. Wannan alamar wani lokaci yana haifar da rashin ganewar asali azaman matsalar numfashi maimakon kasancewa da alaƙa da babban cholesterol.
4. Hawan jini: Hawan jini, ko hawan jini, yawanci ana danganta shi da hawan cholesterol. Girbin plaque a cikin arteries ba wai kawai yana hana kwararar jini ba, har ma yana sanya ƙarin damuwa ga zuciya, yana haifar da hawan jini. Yayin da hawan jini zai iya haifar da dalilai da yawa, dole ne a yi la'akari da yiwuwar hawan cholesterol a matsayin wani abu mai mahimmanci.
5. A lokuta da ba kasafai ba, mutanen da ke da high cholesterol na iya haɓaka ma'aunin cholesterol mai laushi da rawaya wanda ake kira xanthomas akan fatar jikinsu. Wadannan adibas suna fitowa da farko akan fatar ido da kuma kusa da fatar ido kamar lebur, faci masu launin rawaya. Ko da yake ba shi da zafi, kasancewar su ya kamata ya faɗakar da mutane game da yuwuwar yuwuwar matakan cholesterol mai girma.
Tsayawa matakan cholesterol lafiya yana da mahimmanci ga lafiyar gabaɗaya, saboda haɓakar matakan cholesterol na iya haifar da haɗarin cututtukan zuciya da sauran rikice-rikice na zuciya. Yayin ɗaukar salon rayuwa mai kyau, gami da motsa jiki na yau da kullun da daidaitaccen abinci, shine tushen sarrafa cholesterol, wasu abubuwan abinci na abinci kuma na iya ba da haɓaka mai mahimmanci.
1. Omega-3 fatty acid
Omega-3 fatty acids, wanda aka fi samu a cikin kifaye masu kitse irin su salmon, mackerel, da sardines, an san su da fa'idodin kiwon lafiya masu yawa. Haɗa waɗannan fatty acid a cikin abincin ku ta hanyar kari ko cin kifi na iya taimakawa rage matakan triglyceride da haɓaka matakan HDL (mai kyau) cholesterol. Har ila yau, Omega-3 fatty acids yana da magungunan kashe kumburi wanda ke taimakawa hana samuwar plaque a cikin arteries, yana kara taimakawa wajen inganta lafiyar zuciya.
2. Tafarnuwa
An dade da sanin Tafarnuwa da fa'idodin kiwon lafiya da yawa, gami da yuwuwarta na rage matakan cholesterol. Allicin, fili mai aiki a cikin tafarnuwa, an nuna shi don rage yawan ƙwayar cholesterol a cikin hanta kuma ya hana iskar shaka na LDL cholesterol. Ƙara danye ko dafaffen tafarnuwa a cikin abincinku ko shan ƙarin kayan aikin tafarnuwa na iya inganta bayanin martabar cholesterol ɗin ku, yana mai da shi sauƙi kuma mai araha ƙari ga tsarin sarrafa cholesterol ɗin ku.
OEA kwayar halitta ce ta dabi'a wacce ke faruwa a cikin jikinmu wacce ke aiki azaman kwayar sigina don tsarin ilimin halittar jiki daban-daban. Yana taka muhimmiyar rawa wajen daidaita ma'aunin makamashi, ci, da metabolism na lipid. Ana samar da OEA da farko a cikin ƙananan hanjin mu, amma kuma ana iya samun su a wasu gabobin da kyallen takarda.
OEA na iya daidaita ikon cholesterol metabolism. Yawancin karatu sun nuna cewa OEA na iya shafar matakan cholesterol ta hanyar tasiri da kira, sufuri, da sha a cikin jiki. Nazarin a cikin nau'ikan dabbobi ya nuna cewa gwamnatin OEA tana rage matakan cholesterol, musamman LDL (low-density lipoprotein) cholesterol, "mummunan" cholesterol.
OEA tana yin haka ta kunna wasu masu karɓar makaman nukiliya a cikin gut, gami da PPAR-alpha (alpha mai karɓar mai karɓa na peroxisome-activated). Lokacin da aka kunna PPAR-alpha, yana motsa rugujewar fatty acid, don haka rage yawan ƙwayar cholesterol, musamman a cikin hanta. Bugu da kari, OEA na iya inganta fitar da cholesterol a cikin jiki, yana kara yin tasirin tasirin cholesterol.
Bugu da ƙari, OEA yana inganta haɓakar insulin kuma yana daidaita glucose metabolism, duka biyun sune mahimman abubuwan da ke kiyaye matakan cholesterol lafiya. Ta hanyar daidaita waɗannan matakan rayuwa, OEA a kaikaice yana haɓaka ingantaccen bayanin martabar lipid kuma yana rage haɗarin rikitarwa masu alaƙa da cholesterol.
Cholesterol abu ne mai kitse da jikinmu ke samarwa kuma ana samunsa a wasu abinci. Yana taka muhimmiyar rawa a cikin ayyukan jiki kamar samar da hormones da membranes cell.
Bincike ya nuna cewa PEA na iya hana samar da cholesterol a cikin ƙwayoyin hanta. Ta yin haka, yana iya taimakawa rage yawan ƙwayar cholesterol kuma rage haɗarin cututtukan zuciya. Ana tsammanin tasirin rage ƙwayar cholesterol na PEA saboda ikonta na kunna wasu masu karɓa waɗanda ke daidaita metabolism na cholesterol.
Bugu da ƙari, an gano cewa PEA tana da abubuwan hana kumburi. Kumburi yana taka muhimmiyar rawa wajen haɓakar atherosclerosis, cuta wanda plaque cholesterol ke taruwa a cikin arteries, yana haifar da raguwar kwararar jini da haɓaka haɗarin cututtukan zuciya. Ta hanyar rage kumburi, PEA na iya taimakawa wajen kula da arteries masu lafiya da hana haɓakar cholesterol.
Tambaya: Shin magunguna na halitta ko kari suna rage cholesterol yadda ya kamata?
A: Wasu magunguna na halitta da kari na iya samun tasirin rage ƙwayar cholesterol, amma tasirin su ya bambanta. Ana ba da shawarar yin shawara tare da ƙwararrun kiwon lafiya kafin fara kowane magani na halitta ko kari don tabbatar da amincin su da ingancin su.
Tambaya: Yaya tsawon lokaci ake ɗauka don ganin sakamako daga canje-canjen salon rayuwa zuwa rage ƙwayar cholesterol a zahiri?
A: Jadawalin lokaci don ganin sakamako daga canje-canjen rayuwa ya bambanta daga mutum zuwa mutum. Gabaɗaya, ana iya samun gagarumin ci gaba a cikin matakan cholesterol a cikin watanni 3 zuwa 6 na yin daidaitattun sauye-sauyen salon rayuwa.
Disclaimer: Wannan labarin don cikakken bayani ne kawai kuma bai kamata a fassara shi azaman kowane shawarar likita ba. Wasu daga cikin bayanan post ɗin suna fitowa daga Intanet kuma ba ƙwararru ba ne. Wannan gidan yanar gizon yana da alhakin rarrabuwa, tsarawa da gyara labarai kawai. Manufar isar da ƙarin bayani baya nufin kun yarda da ra'ayoyinsa ko tabbatar da sahihancin abun cikinsa. Koyaushe tuntuɓi ƙwararrun kula da lafiya kafin amfani da kowane kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin aikawa: Nuwamba-27-2023
