Lipoota y’abasawo yo eyasembyeyo yagamba nti kolesterol wo ali waggulu katono? Bangi ku ffe bwe tulaba ekyo tutya. Tulowooza nti, "Oo, nnina okulekera awo okulya butto, ice cream, n'ennyama ey'amasavu okuva kati." Wadde nga waliwo amazima mu mboozi eyo, waliwo n’amawulire amalungi gy’oli. Kwe kugamba, okwongera ku mmere ezimu mu mmere yo kiyinza okuyamba okufuga emiwendo gya kolesterol. Kino kirungi era kyangu ki okusinga okumira empeke n’amazzi?
Ddala bino bika bya mmere ya magezi? Nedda, naye kiri kumpi nnyo n’obulogo. Abanoonyereza bakizudde nti emmere eno ey'enjawulo eyitibwa "emmere ekola," erina kinene, ekirungi ky'ekola ku muwendo gwa kolesterol wo. Okunoonyereza okumu kulaga nti emmere erimu "superfoods" zino esobola okukola obulungi ng'eddagala erimu erikendeeza kolesterol mu kukendeeza kolesterol "omubi" mu mubiri gwo, oba LDL (Low-Density Lipoprotein) cholesterol . Kino kikakasibwa nnyo ne kiba nti ekitongole kya FDA (Food and Drug Administration) mu Amerika kituuse n'okuwa emmere zino "ebyobulamu" nti esobola okufuga kolesterol.
"Emmere ezo ezisukkiridde" ezikendeeza ku kolesterol ze ziruwa?
Okay, kati katulabe emmere zino ekirungi ennyo eri omutima gwaffe era eyamba okufuga cholesterol. Si kizibu nnyo okugatta bino mu mmere yo eya buli lunaku.
| Ekika ky’emmere | Engeri y'okuyambamu omubiri |
|---|---|
| Ebyennyanja Ebirimu Amasavu Okugeza: enseenene, enseenene, enseenene, enseenene | Amasavu ga omega-3 agali mu byennyanja bino mulungi nnyo eri obulamu bw’omutima. Ziyamba okukkakkanya puleesa n’okukendeeza ku masavu amalala mu musaayi agayitibwa triglycerides. |
| Oats ne Oat Bran | Zirimu ebiwuziwuzi ebisaanuuka. Ekiwuzi kino kikola nga sipongi, kiyingiza kolesterol mu nkola yo ey’okugaaya emmere n’okuyamba okumuggya mu mubiri gwo. Okulya ekikopo kya oats ku makya ntandikwa nnungi. |
| Entangawuuzi nga walnuts ne lumonde | Entangawuuzi zino zirimu amasavu amalungi (unsaturated fats). Okulya entangawuuzi zino ntono olunaku kiyinza okuyamba okukendeeza ku kolesterol wo omubi (LDL). Naye tozirya nnyo, kuba zirimu kalori nnyingi. |
| Emmere erimu ebirungo ebiyitibwa Plant Sterols oba Stanols | Bino byongerwa mu bimu ku bikozesebwa mu kukola margarine, yogati, n’ebyokunywa eby’ebibala. Zino Plant Sterols ne Stanols bintu ebifunibwa okuva mu bimera. Zitangira omubiri okunyiga kolesterol okuva mu mmere. |
| Ebinyeebwa Okugeza: entangawuuzi, entangawuuzi, entangawuuzi, soya | Zino nazo zirimu ebiwuziwuzi ebisaanuuka bingi. Okuziteeka mu mmere yo eya buli lunaku kiyinza okuyamba okukendeeza ku kolesterol. |
Kakasa nti ebintu bino obikuuma mu birowoozo ng’okyusa endya yo!
Oluvannyuma lw'okuyiga ku mmere ekendeeza ku kolesterol, si kirungi okusalawo ku bubwo, ng'ogamba nti, "Okay, olwo nja kuzirya zino era nkendeeze ku kolesterol wange." Kino si kintu ky’osaanidde okukola ku bubwo.
Okusookera ddala, yogerako n’omusawo wo.
Bwe kituuka ku kuddukanya kolesterol wo, ekisinga obukulu kwe kukolagana n’omusawo wo . Wadde ng’enkyukakyuka mu mmere esobola okuyamba ennyo, abantu abamu bayinza okwetaaga eddagala okukendeeza ku bulabe bw’okufuna endwadde z’omutima. Kale, twala lipoota zo osisinkane n’omusawo wo bateese ku nteekateeka y’obujjanjabi esinga obulungi gy’oli. Oyinza okulagirwa eddagala wamu n’okukyusakyusa mu mmere.
Emmere zino si "bulogo"!
Kino nakyo kintu kya kukuuma mu birowoozo. Tolowooza nti okulya entangawuuzi engalo oba ebbakuli ya oats ku makya tekijja kukukola bulabe, oba nti ofuna layisinsi okulya emmere erimu amafuta, emmere enkasiike ne keeki nnyingi nga bw’oyagala.
Okusobola okuganyulwa ddala mu mmere zino ennungi, mazima ddala olina okwettanira obulamu obulungi okutwalira awamu.
Ekyo kitegeeza nti, .
- Kendeeza ku mmere erongooseddwa, emmere enkasiike, ebyokunywa ebirimu ssukaali, n’emmere erimu amasavu amangi (e.g., ennyama emmyufu, kkeeki, butto) nga bwe kisoboka.
- Fuga obuzito bwo.
- Dduyiro buli lunaku. Kola ekintu ng’okutambula okumala waakiri eddakiika 30 olunaku.
Mu ngeri ennyangu, kiringa okuzimba ennyumba. Tosobola kuzimba nnyumba na ttoffaali limu lyokka. Mu ngeri y'emu, tosobola kufuna bulamu bulungi na "superfood" emu yokka. Endya ennungi, emmere ey’enjawulo, n’okukola emirimu gy’omubiri egimala byonna bijja kukuyamba okukuuma omutima nga mulamu bulungi.
Obubaka Obutwala Awaka
- Waliwo emmere entongole nga oats, oily fish, ne walnuts eziyamba okukendeeza ku kolesterol omubi (LDL) mu mubiri gwo.
- Emmere zino bw’ogiteeka mu mmere yo yokka tekijja kuyamba kufuga kolesterol wo. Kakasa nti weebuuza ku musawo akuwe amagezi . Oyinza okwetaaga eddagala.
- "Superfoods" si layisinsi ya kulya mmere ndala etali nnungi nga bw'oyagala. Kikulu okukuuma emmere ennungi okutwalira awamu, ennungi .
- Okusobola okuvaamu ebirungi, dduyiro buli kiseera n’okufuga obuzito kyetaagisa , awamu n’okukyusa mu mmere.
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