Omutindo gwa kolesterol gwo guli waggulu? (High Cholesterol) - Kifuge n'emize gino 7!

Omusawo yakugamba nti kolesterol wo ali waggulu katono mu musaayi gwo ogwasembyeyo? Kya bulijjo okuwulira ng’otya katono n’okweraliikirira ng’owulira ekyo. "Oo, kati nnina okulekera awo okulya emmere yonna ewooma n'okukola dduyiro olunaku lwonna," oyinza okulowooza. Naye ddala tewali kintu kya kutya. Bw’okola enkyukakyuka entonotono, ennyangu mu bulamu bwo, osobola okufuga embeera eno mu ngeri ennyangu okusinga bw’olowooza. Ekisinga obulungi kwe kugoberera emize gino wamu n’eddagala omusawo ly’akuwa.

1. Weegendereze nnyo amasavu g’olya n’onywa.

Wadde ng’ebintu nga cheeseburgers, ice cream, ne curry y’ennyama erimu amasavu biyinza okuwooma, mu butuufu bisobola okwongera ku kolesterol wo. Ensonga enkulu lwaki kino kivaako ge masavu amangi (saturated fat) ge zirimu.

Okukendeeza ku masavu g'ebisolo, gamba ng'ennyama ey'amasavu ng'ente n'embizzi, n'ebintu nga butto, kkeeki, n'amata agatali malongoose, kiyinza okuyamba okukendeeza ku kolesterol "omubi" mu mubiri gwo (LDL cholesterol) .

Okusinziira ku kibiina ekigatta omutima mu Amerika, ebitundu 5% ku 6% byokka ku kalori zaffe zonna eza buli lunaku ze zirina okuva mu masavu amangi. Bw’okola bw’otyo kiyinza okukendeeza ku muwendo gwa LDL obubonero nga 11-13.

Naye kino tekitegeeza nti olina okuggyawo ddala amasavu mu mmere yo. Okukola ekyo mu butuufu kiyinza okuba n’ekikontana n’ekyo. Amasavu agatali malungi, agasangibwa mu mmere nga amafuta g'ezzeyituuni, kaawa, n'entangawuuzi, gasobola okuyamba okulinnyisa kolesterol wo "omulungi" (HDL) n'okukendeeza ku triglycerides zo. Ekikulu kwe kulonda amasavu agatali malungi okusinga amasavu amangi buli lwe kiba kisoboka.

2. Musiibule amasavu ag’ekika kino emirembe gyonna!

Amasavu agayitibwa ‘artificial trans fats’ galina okuggyibwawo ddala mu mmere yo. Tewali kuyomba ku nsonga eno. Bino bya bulabe nnyo eri omubiri.

Amasavu ga Trans tegakoma ku kwongera ku kolesterol wo omubi (LDL), naye era gakendeeza ku kolesterol wo omulungi (HDL). Amasavu gano aga ‘trans fats’ osobola okugasanga mu mmere esiike mu buziba nga donuts, bisikiiti ezipakiddwa, keeki, ne kuki, n’ebika ebimu ebya margarine.

N’olwekyo, bw’oba ​​ogula ekintu mu dduuka, funa omuze gw’okusoma ku lupapula. Singa ku lupapula lugamba nti "partially hydrogenated oil," kibaamu amasavu aga trans. Oluusi kigamba nti ‘trans-fat-free,’ naye kebera olabe oba ebigambo bino biriwo.

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3. Ka tukomye okuyingiza kolesterol mu mubiri

Soluble fiber etuyamba ku mulimu guno. Mu ngeri ennyangu, ekiwuzi kino ekisaanuuka kikola ggelu munda mu byenda, ekiyamba okusiba kolesterol ayitiridde mu mubiri n’okumufulumya n’omusulo.

Mmere ki erimu ebiwuziwuzi ebisaanuuka?

• Oats
• Ssayiri
• Ebinyeebwa nga ebinyeebwa, entangawuuzi, n’entangawuuzi
• Okra, ekikuta ekikaawa, Brussels sprouts
• Ebibala nga obulo, emicungwa, n’amapeera
• Kaloti

Okunoonyereza kulaga nti bw’oyongera ku fiber gy’olya gram 5-10 buli lunaku, osobola okukendeeza ku kolesterol omubi (LDL) wo ebitundu nga 5%. N’olwekyo, mu kifo ky’omugaati omweru ne buns ezikoleddwa n’obuwunga, mu mmere yo ssaako ebintu nga oats, enva endiirwa, ebibala n’entangawuuzi.

4. Bwe kituuka ku dduyiro, lowooza "gy'okoma okusanyuka".

Dduyiro asobola okulongoosa mu kolesterol, naye ekisinga obukulu kwe kukikola buli kiseera .

"Ekikolwa kya dduyiro ku kolesterol kimala essaawa nga 24 zokka. Kale tewali mugaso gwonna mu kugenda mu jjiimu ennaku bbiri zokka mu wiiki n'omala gasanyuka ennaku endala," abasawo bwe bagamba.

Ekisinga obulungi kwe kubeera omujjuvu okumala waakiri eddakiika 30 olunaku . Kiyinza n’okutambula amangu mu nnyumba yo naye olina okukikola buli lunaku. Ate era, bw’oba ​​osobola okukendeeza wadde ebitundu 5% ku buzito bw’omubiri gwo ng’okola dduyiro mu ngeri eno, ekyo kijja kuba n’akakwate kanene, akalungi ku kolesterol wo.

5. Ka twongere ku sipiidi ya dduyiro katono.

Bw’oba ​​wakola dda dduyiro buli lunaku, kati osobola okugitwala eddaala erimu. Ekyo kitegeeza nti, ku nnaku ezimu, osobola okukola dduyiro wo n’amaanyi katono .

Enteekateeka ennungi kwe kukola dduyiro ow’ekigero okumala eddakiika nga 40, ennaku ssatu oba nnya mu wiiki.

Okugeza nga:

• Bw’oba ​​otera okutambula, gezaako okutambula amangu oba okudduka emisinde okumala akaseera ng’otambula.
• Bw’oba ​​oli muddusi, dduka ku sipiidi katono okumala akaseera (sprint intervals).

6. Funa eky’okugonjoola situleesi ku mulimu

Bw’oba ​​owulira nga olina situleesi ku mulimu, mazima ddala olina okugissaayo omwoyo. Okunoonyereza kulaga nti abantu abali ku situleesi ku mulimu balina kolesterol omubi (LDL) mungi ate ne kolesterol omulungi (HDL) mutono .

Emirimu egimu mu butonde giyinza okukuleetera situleesi naye waliwo ebintu by’osobola okukola okugiddukanya.

• Wummulako akaseera katono ng’okola. Situka otambule okumala eddakiika emu.
• Kozesa oluwummula lwo lwonna olw’omwaka. Sigala awaka obeere wa ddembe.
• Yogerako ne mukama wo omusabe akulembeze emirimu gyo osobole okukozesa obulungi ebiseera byo n’amaanyi go.

7. Okunywa sigala kulina okuyimirizibwa.

Omukka gwa sigala gukendeeza ku muwendo gwa kolesterol "omulungi" (HDL) . Newankubadde okulekera awo okunywa sigala tekikendeeza butereevu kolesterol wo "omubi" (LDL), kitereeza omugerageranyo gwo ogwa kolesterol omulungi n'omubi. Ekyo kikulu nnyo eri obulamu bw'omutima.

Oyinza okuba nga wagezaako okulekera awo okunywa sigala n’olemererwa. Ekyo kya bulijjo. Abantu bangi bagezaako emirundi egiwerako. Naye tolekulira. Ye nsimbi ezisinga obunene z’osobola okuteeka mu bulamu bwo okutwaliza awamu. Osobola n’okwogera n’omusawo wo ku nsonga eno n’ofuna obuyambi.