Bwe tuwulira ekigambo "amasavu" oba "amafuta," bangi ku ffe tutya katono, si bwe kiri? "Oh, okulya amasavu si kirungi, kikufuula omugejjo, era kyongera ku kolesterol," kye kijja mu birowoozo byaffe. Naye omanyi, emboozi eyo si ntuufu ddala. Mu butuufu, amasavu geetaagisa nnyo emibiri gyaffe okukola obulungi. Twetaaga amasavu okukuuma olususu lwaffe nga lulamu, okukuuma ebitundu byaffe n’enkola y’enkola yaffe ey’omubiri. Naye ekizibu kiri nti, ebika by’amasavu byonna si birungi kyenkanyi.
Amasavu galimu ebika bina... Bino bye biruwa?
Mu ngeri ennyangu, mu mmere gye tulya mulimu ebika by’amasavu bina ebikulu. Ka tulabe kiki kye bali.
- Amasavu agatali ga kikuta kimu
- Amasavu agatali ga bulijjo
- Amasavu amangi
- Amasavu aga Trans
Totya amannya gano. Kyangu nnyo. Waliwo enjawulo entonotono mu nsengekera y’eddagala ly’ebika by’amasavu bino. Lowooza ku kino, amasavu amangi (saturated fats) ge kika ekigumu ku bbugumu erya bulijjo, nga gakutte katono. Okugeza ebintu nga butto, amasavu, n’amafuta ga muwogo. On the other hand , amasavu agatali manywevu ge kika ekibeera amazzi ku bbugumu erya bulijjo. Ebintu nga olive oil ne canola oil.
Ebika bino ebibiri ebisooka, kwe kugamba amasavu agatali manywevu, birungi nnyo eri emibiri gyaffe. Naye ebika ebibiri ebisembayo, kwe kugamba amasavu amangi n'amasavu aga trans, ge tuyita "amasavu amabi." Okulya ennyo ku bino kya bulabe eri obulamu bwaffe.
Lwaki tusaanidde okutya ennyo amasavu amangi?
Ensonga enkulu lwaki kino kiri bwe kityo eri nti amasavu amangi galinnyisa omutindo gwa "kolesterol omubi" mu mibiri gyaffe. Oyinza okuba nga wali owulidde ku `LDL` cholesterol. Ekyo kye kiri.
Omutindo gwa kolesterol ogwa `LDL` bwe gweyongera mu mubiri, ekintu eky’akabi ennyo kibaawo. Cholesterol ono omubi ateekebwa mu ngeri ya `plaque` ku bisenge by'emisuwa gyaffe naddala emisuwa egitwala omusaayi okutuuka ku mutima. Kiba ng’obusagwa obutondebwa munda mu payipu y’amazzi. Olw’ebipande bino, omusaayi gugenda gufunda mpolampola.
Teebereza, kiki ekibaawo singa ekizimba kitondebwa munda mu musuwa ne kiziyiza okutambula? Omutima tegufuna musaayi gwe gwetaaga. Awo we wava okulwala omutima .
Oluusi ebitundu by’omusaayi bino bisobola okukutuka ne bitambula mu musaayi, ne bisigala mu kasuwa akatono mu bwongo. Wano embeera nga stroke we zibeerawo.
Amasavu ga Trans gasingako awo obubi. Tezikoma ku kwongera LDL (bad) cholesterol, wabula era zikendeeza ku HDL (good) cholesterol, omulungi eri emibiri gyaffe. Eno y’ensonga lwaki amawanga mangi gayisizza amateeka agaggyawo amasavu aga ‘artificial trans fats’ mu mmere.
N’olwekyo abasawo bagamba nti ebitundu ebitakka wansi wa 10% ku kalori zaffe zonna buli lunaku ziva mu masavu amangi. Kiba kya magezi okukyusa amasavu amangi n’ossaamu amasavu agatali malungi (nga amafuta g’ezzeyituuni n’entangawuuzi) nga bwe kisoboka.
Emmere erimu amasavu amangi n’emmere yaayo ennungi
Okay, kale katutunuulire emmere ki erimu amasavu amangi, emmere ki gye tusaanidde okukomya, n’emmere ki ennungi gye tuyinza okulonda mu kifo ky’ekyo. Bino mbitadde mu mmeeza okusobola okwanguyirwa okubitegeera.
| Bino Weewale oba Bikome | Londa Bino Mu kifo ky’ekyo |
|---|---|
| Ennyama erimu amasavu: Ebitundu by’ennyama y’ente n’embizzi ebirimu amasavu. | Ennyama ezirimu amasavu amatono: Salako amasavu gonna agalabika mu nnyama ogifumbe. |
| Olususu lw’enkoko: Olususu lwe lusinga okubaamu amasavu mu nkoko. | Enkoko etaliimu lususu: Ggyako olususu lwonna nga tonnafumba. |
| Ebizigo ne Butto Ebizito: Ebizigo ne butto ebirimu amasavu amangi ebikolebwa mu mata. | Amata agataliimu mafuta n’amafuta g’ezzeyituuni: Kozesa amata agataliimu mazzi mu kifo ky’ebizigo mu kaawa wo. Kozesa amafuta g’enva endiirwa nga olive oil mu kufumba mu kifo kya butto. |
| Sosegi ne bacon: Zino zirimu amasavu amangi n’omunnyo. | Sosegi ezikolebwa mu nnyama y’enkoko enganda: Zino tezirimu masavu matono. Oba, londa eky’okuddako ng’ebyennyanja. |
| Ebika bya kkeeki:Naddala kkeeki ennyogovu era ezirimu ebizigo. | Cheese ezitaliimu masavu mangi: Londa cheese ezitaliimu masavu mangi nga cottage cheese. |
| Ebintu ebikolebwa mu migaati: Butto ne margarine bikozesebwa nnyo mu bintu nga patties, rolls, ne pastry. | Ebintu ebirala ebiyamba obulamu: Bw’oba okola bino awaka, kozesa butto mutono ate n’enva endiirwa nnyingi. |
| Emmere ey’akawoowo epakibwa: Ebikuta by’amatooke ebiguliddwa mu dduuka, ebintu ebisiike mu buziba nga pretzels. | Emmere ey’empeke: Ebitundu by’amatooke ebifumbe awaka mu oven. Oba okulya entangawuuzi ezimu (ezitayokeddwa) nga entangawuuzi ne kaawa. |
| Emmere ey’amangu: Emmere nga French fries ne pizza. | Ebintu by’okola awaka: Mu pizza yo gy’okola awaka ssaako kkeeki etaliimu masavu mangi n’enva endiirwa nnyingi. Ebitooke bifumbe mu oven obifuule nga ffiriigi. |
| Ice cream ne milkshakes: Zino zirimu amasavu mangi, ebizigo ne ssukaali. | Yogati n’ebibala: Bw’owulira ng’oyagala okulya ice cream, lye yogati n’ebibala. Oba londa ice cream oba sorbet alimu amasavu amatono. |
| Ssoosi enzito: Ebintu nga mayonnaise ne cream dressings ku saladi. | Ssoosi ennyangu: Salad giteekemu omubisi gw’enniimu, akawoowo k’ezzeyituuni akatono n’akatundu k’entungo. Osobola n’okukola dressing ewooma ng’okozesa yogati. |
Nga bw’olaba ku mmeeza eno, tetulina kulekera awo kulya ddala. Ekikulu kwe kusalawo mu ngeri ey’amagezi. Bwe tufumba awaka mu kifo ky’okulya ebweru, tusobola okufuga ebirungo bye tukozesa. Bw’oba olina ekibuuzo kyonna oba ekikweraliikiriza ku mmere gy’olya, yogerako n’omusawo w’amaka go.Tolonzalonzangako. Asobola okukuwa amagezi agasinga obulungi ku mbeera y’obulamu bwo.
Obubaka Obutwala Awaka
- Amasavu gonna si mabi. Amasavu agatali manywevu (amafuta g’ezzeyituuni, entangawuuzi, ebyennyanja) geetaagisa nnyo eri emibiri gyaffe.
- Tulina okussa ekkomo ku masavu agayitibwa saturated fat ne trans fat. Bino bisangibwa mu butto, ennyama ezirimu amasavu, ebifumba n’emmere ey’amangu.
- Okulya amasavu amangi kyongera ku kolesterol omubi (LDL) mu musaayi era kyongera obulabe bw’okulwala omutima n’okusannyalala.
- Bw’oteekateeka emmere awaka okusinga okugula emmere mu dduuka, osobola okufuga obungi bw’amasavu g’olya.
- Enkyukakyuka entonotono zisobola okuvaamu ebinene. Tandika n’ebintu ebyangu ng’okuggya olususu ku nnyama oba okukozesa amafuta g’ezzeyituuni mu kifo kya butto.
- Bw’oba olina ekikweraliikiriza ku mmere gy’olya oba kolesterol, kakasa nti weebuuza ku musawo.
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