Cholesterol wani nau'in mai ne mai irin wanda ya yi kama sosai a yanayin zayyana zuwa beeswax. Abun yana cikin sel, jijiyoyi, da membranes na kwakwalwa, suna shiga cikin metabolism, gami da samar da kwayoyin halittar. Tare da jini, cholesterol ya bazu ko'ina cikin jiki.
Akwai ra'ayi cewa wuce haddi na alamomin abu mai kama da mai yana haifar da ci gaban filayen atherosclerotic a jikin bangon jijiya. A zahiri, haka ne. Irin waɗannan adibas suna haifar da cututtuka masu haɗari na rayuwa, da farko bugun jini, bugun zuciya. Koyaya, kuna buƙatar sanin cewa akwai cholesterol wanda yake da amfani ga jiki.
A al'ada, cholesterol ya kamata ya zama daidai da 5 mmol / L. Ragewa da haɓaka wannan mai nuna alama koyaushe yana da rauni tare da yanayin cututtukan cuta. Idan sakamakon binciken ya nuna cholesterol of 10 ko fiye da maki, yana da shawarar ɗaukar matakan gaggawa don daidaita yanayin.
Me yasa cholesterol ya hau
Cholesterol ya kai 10, menene ma'anarsa? Dalilin farko na ƙara yawan ƙwayoyin cholesterol shine cin zarafin hanta, wannan ƙwayar shine babban abu a cikin samar da abu. Idan mai ciwon sukari ba ya cinye abinci mai wadatar cholesterol, hantarsa zata iya yin aikinta da kyau. Jiki yana kashe kimanin kashi 80% na cholesterol don samar da bile acid.
Game da ɓarna da ƙwayar jikin mutum, sauran kashi 20% na kayan kuma ana riƙe su a cikin magudanar jini, ƙwaƙwalwar ƙwaƙwalwar ƙwayar cuta ta kai ga alamu masu barazanar - har zuwa 10.9 mmol / l.
Dalili na biyu likitoci suna kira mai kiba, kuma a cikin masu ciwon sukari wannan matsala ce gama gari. Sannu a hankali tarin abubuwa masu kitse mai kama da mara kyau sune suke bayyana a cikin gabobin ciki da yadda ake aiki da rayuwa.
Don ƙirƙirar sabon adipose nama, hanta tana karɓar sigina don samar da mafi yawan ƙwayoyin cuta.
Mutanen da ke da kiba kusan ko da yaushe suna da ƙwayar cholesterol, ba kwaya ɗaya ba zata taimaka ta sauko da ita. Zai yuwu a magance matsalar ne kawai bayan asarar nauyi, adadin karin fam a koyaushe yake yake daidai da cholesterol.
Wata hanyar da ke haifar da cholesterol sama da 10 mmol / L shine faruwar cutar neoplasms. Kamar yadda yake tare da kiba, jiki yana buƙatar ƙarin ƙwayar cholesterol don gina sel.
Lokacin da akwai rikice-rikice a cikin aiki na gabobin jijiyoyin jini, cholesterol tsalle zuwa 10 mmol / l, ana bada shawara don canzawa zuwa abinci na musamman da shan kwayoyi. Sun fara da tallafin gumakan, a matsakaita, hanyar kulawa ya kamata ya zama akalla watanni shida. Da ake bukata don murmurewa shine:
- rike tsarin rayuwa mai aiki;
- wasa wasanni;
- yanayin hutawa da aiki.
Yin la'akari da matakin farko na cholesterol na iya dawowa koyaushe, ban da haka, likita ya ba da shawarar yin amfani da fibrates. Yana yiwuwa magungunan basu kawo sakamakon da aka nufa ba. Dole ne a ƙara tsawon lokacin jiyya har sai an rage adadin mai-mai kama da aƙalla rabin.
Yawan cholesterol mai yawan gaske basa ware magani na tsawon rayuwa tare da magunguna da abinci. A wannan yanayin, jiki ba zai iya jure cutar ba, yana buƙatar taimako.
Hanyoyi don sarrafa yawan ƙwayar cuta: abinci
Idan jimlar cholesterol ya kai 10, yaya hatsari yake kuma menene yakamata? Akwai ingantacciyar hanya don yanke hukunci game da abinci na yau da kullun, bai kamata ya wuce girman dabino ba. Anaruwar wannan adadin yana haifar da sakamako mai lalacewa.
A takaice dai, yawan abincin da ba shi da iyaka yana haifar da cututtuka masu haɗari, hanyoyin da ba a iya warwarewa. Haka kuma, yana da mahimmanci don amfani da samfuran da suke da haɗari a kallon farko, kwayoyi, 'ya'yan itatuwa, kayan lambu.
Don bin umarnin da aka ba da shawarar ba ya zama aikin da ba zai yiwu ba, kuna buƙatar cin abinci a cikin ƙananan rabo. Dole menu ya sami fiber mai yawa don taimakawa wajen sarrafa nauyi.
Kuna buƙatar fahimtar cewa ba duk kitse yana cutarwa ga lafiyar masu ciwon sukari ba. Akwai wasu abinci wanda abinci mai yalwar abinci mai yaɗuwa:
- kifin teku;
- zaituni;
- kayan lambu.
Dole ne mu manta game da babban adadin kuzari na waɗannan samfuran, saboda wannan dalilin bai kamata a kwashe ku da muzguna musu ba. Amfani mai ma'ana zai taimaka wajen daidaita daidaiton ma'aunin cholesterol.
Likitoci na adawa da cholesterol sama da goma suna bayar da shawarar cin abincin da ya dace. Suna da yawa a cikin shinkafa, buckwheat, oatmeal da alkama. Akwai hatsi mai yawa da fiber, wanda ke taimaka wa keɓantar glycemia, ta haka ne ake rage ƙwayar cholesterol. Masana ilimin abinci suna ba da umarnin yin aiki da teburin abinci mai lamba Pevzner 5, yana taimaka don samun sakamako mai mahimmanci.
Sinadarin omega-3 ya zama mai matukar mahimmanci tare da mummunan tasirin cholesterol; yana hana faruwar abubuwan cholesterol. Ana samun wannan abun a cikin sardines, kifi, kifi, kifi.
Ba za a iya soya kifi ba, an gasa shi, an dafa shi ko a gasa. Lokacin yin soya, samfurin yana asarar kayan aikinsa masu amfani, yana ɗaukar abubuwan da ke raunana cututtukan fata da masu ciwon sukari.
Na dabam, Omega-3 za'a iya siyanta a kantin magani azaman karin abinci.
Rayuwa vs. Kwayar Cholesterol
Ofayan babban yanayi don ingantaccen kiwon lafiya shine aiki na jiki. Matsalar ita ce cewa da yawa daga cikin marasa lafiya suna da aikin bacci, ba sa motsawa sosai, kuma babu isasshen lokacin wasanni.
Akwai mafi yawan motsi da za a yi. A lokacin rana kuna buƙatar yin tafiya da jinkirin gudu don akalla rabin sa'a. Kowane lokaci yana da amfani don ƙara tsawon lokacin tafiya. Irin waɗannan wuraren motsa jiki suna yin tunani sosai kan lafiya, kuma ana aiwatar da hanyoyin tsarkake hanyoyin jini daga cikin manyan filayen kiba. Sakamakon haka, ba a adana sinadarin cholesterol, jini yana yin kyau sosai ta cikin tasoshin.
Idan cholesterol ya wuce 10.1, mara lafiya ya kamata ya zama doka ce ta cin abinci na musamman na gida. A wuraren cin abinci na jama'a, wato abinci mai sauri, ana amfani da man guda ɗaya don soya da yawa, yana ƙara cutar da abinci.
Koda abinci mai lafiya tare da wannan hanya yana zama haɗari dangane da cholesterol. Lokacin da babu wani zaɓi, dole ne ka kasance mai gamsarwa tare da dafa abinci, ana ba da shawarar ka yi la’akari da zaɓin jita-jita, ka ci kawai:
- salads;
- hatsi;
- kayan miya.
Na dabam, ya kamata a lura da al'adar shan kofi da yawa. A cewar kididdigar, tare da yin amfani da kofi fiye da kofi biyu na yau da kullun, matakin adadin kuzarin jini ya tashi. Idan matsaloli tare da mai nuna alama mai kama da mai sun riga sun wanzu, adadinsa ya kai 10.2-10.6, kofi yana iya haɓaka cholesterol har ma da ƙari.
Shawara ta ƙarshe zata kasance don yin ado don yanayin kuma, idan ya yiwu, tabbatar da samun isasshen bacci. Tare da tsinkaya zuwa hauhawar jini, cholesterol 10.4-10.5 ko sama da haka, ya kamata a guji daskarewa. In ba haka ba, ana zubar da jijiyoyin jini a cikin ƙara damuwa, akwai raguwa mai yawa a matakin sinadarin nitric, takaitaccen ƙwayar jijiyoyin bugun jini.
Lokacin da mai ciwon sukari yana cikin haɗarin atherosclerosis, yana da mahimmanci a gare shi ya sami isasshen bacci. Koyaya, shi ma ba a ke so ya cutar da bacci ba. A cikin halayen guda biyu, akwai cin zarafin aiki na sukari da kuma lipids da aka karɓa a cikin jiki. Wajibi ne a sarrafa waɗannan sigogi bugu da byari ta hanyar sayen tsararrun gwajin don glucose da cholesterol a cikin kantin magani.
Kwararre a cikin bidiyo a cikin wannan labarin zai gaya maka yadda ake rage cholesterol jini.
