Ka tugambe nti waakadda awaka okuva mu kukeberebwa kwo okwa buli mwaka n’omusawo wo. Ku mulundi guno omusawo agamba nti kolesterol mu musaayi gwo ali waggulu katono. Kya bulijjo okuwulira ng’otya katono n’okweraliikirira ng’owulira bino. Naye tewali nsonga lwaki weeraliikirira. Kubanga embeera eno etera nnyo mu ffe mu Sri Lanka.
Naye kolesterol bw’aba mungi nnyo, ng’amasavu, atandika okuzimba ku bisenge by’emisuwa gyaffe (emisuwa). Kino kiyinza okuziyiza omusaayi okutambula, okwongera obulabe bw’okuzimba omusaayi mu ngeri ey’obulabe, n’okuleetawo embeera ez’amaanyi ng’okulwala omutima n’okusannyalala. Eno y’ensonga lwaki kikulu okukimanya ku kino n’okukola emitendera egyetaagisa.
Yee, waliwo eddagala eriyinza okuyamba okukendeeza ku kolesterol wo okutuuka ku mutindo omulamu . Omusawo ayinza okukuwa eddagala. Naye oba okozesa eddagala oba nedda, ojja kwetaaga okukola enkyukakyuka mu bulamu bwo obwa bulijjo okusobola okufuga kolesterol wo.
Kale tutandikira wa?
Endya kye kintu ekisinga obukulu.
Ekintu ky’olina okusooka okukola okutumbula obulamu bwo kwe kufaayo ku by’oteeka mu mubiri gwo. Ekyo kitegeeza okukyusa mu mmere gy’olya. Bw’olonda emmere ennungi mu kifo ky’emmere ezimu ezitali nnungi, osobola okukendeeza ku kolesterol.
Okusooka, funa omuze gw’okujjuza essowaani yo ebibala, enva endiirwa, ebinyeebwa, emmere ey’empeke, n’ebinyeebwa ng’ebinyeebwa n’entangawuuzi. Zino tezikoma ku kuba na kolesterol mutono, wabula zirina n’ebiwuziwuzi bingi. Emmere erimu ebiwuziwuzi mukwano gwo nnyo eyinza okuyamba okukendeeza ku kolesterol wo. Tekikoma awo, fiber era ayamba okukendeeza ku bulabe bw’endwadde zino wammanga:
- Obulwadde bw’omutima
- Storoko
- Obunene
- Ssukaali ow’ekika eky’okubiri
Okulya emmere erimu ebiwuziwuzi kikuleetera okuwulira ng’ojjudde ekikendeeza ku mmere ey’akawoowo etali nnungi.
Ng’oggyeeko kino, osobola n’okugattako ebintu ng’ebyennyanja, entangawuuzi nga kaawa n’entangawuuzi, amata agataliimu masavu mangi, n’enkoko etaliimu lususu mu mmere yo.
Kati katutunuulire katono mu nkolagana wakati wa kolesterol n’endya. Okumanya ebika by’amasavu kijja kukuyamba nnyo.
| Ekika ky’amasavu | Engeri gye kikwata ku mubiri | Emmere erimu ebisingawo |
|---|---|---|
| Amasavu Amangi | Bino bisitula emiwendo gya kolesterol "omubi" (LDL) ne bikendeeza ku kolesterol "omulungi" (HDL) , ekyongera obulabe bw'okulwala omutima. | Ennyama emmyufu (ente, embizzi), enkoko eriko olususu, amata agalimu amasavu amangi (butto, kkeeki), emmere esiike, keeki, bisikiiti, amafuta ga muwogo, amafuta g’enkindu. |
| Amasavu aga Trans | Bino bye bika by'amasavu ebisinga obubi . Zino za bulabe nnyo okusinga amasavu amangi. Zinyongera nnyo ku muwendo gwa LDL era zongera nnyo ku bulabe bw’okulwala omutima. Zirina okuyimirizibwa ddala. | Margarine, ebintu ebikolebwa mu migaati (pastries, donuts), emmere ey’amangu, emmere ey’akawoowo epakibwa (emmere erongooseddwa). Ewandiikiddwa nga "Partially hydrogenated oil". |
| Amasavu amalungi (Amasavu agatali manywevu) . (Ebitali bimu & Ebitali bijjudde) | Bino biyamba okukendeeza ku kolesterol "omubi" (LDL). Emmere ezimu nazo ziyamba okulinnyisa omuwendo gwa kolesterol "omulungi" (HDL). | Ebyennyanja ebirimu amafuta nga salmon, mackerel, ne herring, kaawa, entangawuuzi, amanda, amafuta g’ezzeyituuni, amafuta ga canola ne ovakedo. |
Jjukira nti ebigambo "amasavu" ne "cholesterol" si bibi bulijjo. Ekikulu kye kika kye tulonda.
Amafuta g’ezzeyituuni galina eky’enjawulo. Wadde nga kikendeeza ku kolesterol yenna ne LDL, tekikendeeza ku miwendo gya HDL egy’omugaso gye tuli. N’olwekyo, okulya amafuta g’ezzeyituuni kiyinza okuyamba okukendeeza ku bulabe bw’okulwala omutima. Wabula bw’oba ogezaako okugejja, olina okulya amafuta g’ezzeyituuni mu kigero kyokka.
Bw’oba omugejjo, osobola okukendeeza ku mugejjo ng’olya emmere ennungi n’okufuga obunene bw’ebitundu byo. Ne bw’okendeeza ku kkiro entono nga 5-10 kiyinza okuleeta enjawulo nnene ku kolesterol wo eya LDL.
Tukola dduyiro katono? (Obukulu bwa dduyiro)
Oyagala kuganyulwa nnyo mu mmere yo empya erimu kolesterol? Olwo olina okufuna okusenguka. Ekyo kitegeeza okukola dduyiro. Wadde ng’okukola emirimu gy’omubiri tekukosa butereevu miwendo gya LDL, kukendeeza ku triglycerides, ekika ekirala eky’amasavu mu musaayi gwaffe, ate nga kyongera ku muwendo gwa kolesterol omulungi ogwa HDL.
Tekikoma awo, dduyiro asobola okuyamba okufuga obuzito obuyitiridde n’okukendeeza ku puleesa, byombi byongera obulabe bw’okulwala omutima.
Olina okugezaako okukola dduyiro waakiri eddakiika 30 buli lunaku ekikuzza omutima okulinnya. Ng’ekyokulabirako, osobola okukola ekintu ng’okutambula amangu, okudduka, okuwuga oba okuvuga obugaali. Bw’oba omaze ebbanga nga tokola dduyiro, tandika mpola. Tandika n’okutambula okumala eddakiika ntono olunaku era mpolampola okwongera ku budde bwo. Kirungi okwogera n’omusawo wo ku dduyiro ki akusaanira n’ebbanga ly’osaanidde okukikola.
Bw’oba onywa sigala, lekera awo kati.
Kolesterol wo y’ensonga endala ennungi lwaki olekera awo okunywa sigala. Kaboni monokisayidi gw’ossa mu sigala ayongera ku sipiidi kolesterol gy’azimba mu bisenge by’emisuwa gyo. Bw’oba weetaaga okuyambibwa okusamba omuze guno omubi, yogerako n’omusawo wo ku ddagala oba pulogulaamu z’okubudaabuda.
Weegendereze n’okunywa omwenge.
Okunoonyereza okumu kulaga nti okunywa omwenge mu kigero kiyinza okwongera katono ku kolesterol wa HDL (omulungi). Wabula ekibiina ekigatta abalwadde b’emitima mu Amerika kigamba nti mu kiseera kino bw’oba tonywa mwenge, tolina kutandika olw’ensonga eno.
Bw’oba onywa omwenge, gukole mu kigero. Okutwalira awamu ekyo kitegeeza nti abakyala tebasukka kunywa kimu buli lunaku ate abasajja tebasukka kunywa bibiri buli lunaku.
Obubaka Obutwala Awaka
- Kendeeza ku mmere erimu amasavu amangi. Ggyawo ddala emmere erimu amasavu aga ‘trans fat’.
- Lya ebyennyanja ebirimu amafuta, gamba nga saluuni ne mackerel, ennaku bbiri oba ssatu mu wiiki, so sisiikiddwa mu buziba.
- Kozesa amafuta amalungi nga olive oil mu kigero. Kkomya ku bungi bw’oba weeraliikirira obuzito bwo.
- Dduyiro waakiri okumala eddakiika 30 buli lunaku. Weebuuze ku musawo nga tonnatandika.
- Bw’oba omugejjo, okugejja kiyinza nnyo okuyamba okufuga kolesterol.
- Weewale ddala okunywa sigala era n’okunywa omwenge mukomye.
- Ekisinga obukulu, bulijjo yogerako n’omusawo wo ku kolesterol wo n’obujjanjabi, era ogoberere amagezi ge.
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