Kolesterol omungi? Ka tuzuule ddala emmere ki ennungi n’embi okulya!

Omusawo akugambye nti kolesterol mu musaayi mungi? Ekyo bwe kibaawo, owulira nga weeraliikirira nnyo by’olina okulya n’ebyo by’otolina kulya, nedda? Tofaayo, kizibu abantu bangi kye balina. Leero, tugenda kwogera ku kino, ddala eky’okukola, mu ngeri ennyangu ennyo, nga tulinga abagamba mukwano gwaffe.

Okusookera ddala, kolesterol kye ki?

Mu ngeri ennyangu, kolesterol kika kya masavu emibiri gyaffe gye gyetaaga. Kyetaagisa nnyo mu bintu bingi, okuva ku kuzimba obutoffaali bwaffe okutuuka ku kukola obusimu. Naye obuzibu butandikira nga buyitiridde mu mubiri.

Mu musaayi gwaffe mulimu ebika bya kolesterol bibiri.

1. LDL (Low-Density Lipoprotein): Kino kye tuyita "kolesterol omubi." Bino bwe bizimba, bizimba munda mu misuwa gyaffe, ne gifunza ne giggulawo ekkubo eri endwadde ez’amaanyi ng’endwadde z’omutima n’okusannyalala.

2. HDL (High-Density Lipoprotein): Kino tukiyita "kolesterol omulungi". Aggyamu kolesterol omubi mu misuwa n’amutwala mu kibumba. Kale kiringa mukwano gwaffe.

Emmere gye tulya butereevu eyongera ku kolesterol omubi (LDL) mu musaayi gwaffe. Amasavu amangi n’amasavu aga trans naddala agasangibwa mu biva mu bisolo, amata, n’amafuta agamu (nga amafuta g’enkindu n’amafuta ga muwogo), ge gasinga okunenya wano.

Ddala okusala ku mmere elinnyisa kolesterol kinaakendeeza ku muwendo gwo?

Yee, ddala! Osobola okuleeta enjawulo nnene ng’oyongera n’okuggya ebintu mu mmere yo. Okwongerako ebibala, enva endiirwa, ebinyeebwa, entangawuuzi n’amasavu amalungi kiyinza okuyamba okukendeeza ku kolesterol omubi (LDL).

Kale ka tulabe bye twetaaga okuleeta okuva mu dduuka ne bye twetaaga okugoba.

Bintu ki ebisinga okugatta ku mmere?

Ebibala, enva endiirwa n’omuddo

Bino bye birina okuba omusingi gw’emmere yo. Lya ebibala n’enva endiirwa ebya langi ez’enjawulo. Lowooza ku butunda, emizabbibu, emicungwa, obulo, ennyaanya, ebitooke, broccoli, sipinaki, kale, sipinaki, amajaani, zucchini, n’ebirala Emmere zino mu butonde teziriimu kolesterol ate nga temuli masavu matono nnyo. Era zirimu ebiwuziwuzi bingi ekikendeeza ku kolesterol okuyingira mu mubiri.

Empeke Enzijuvu

Mu mmere yo ssaako oats, barley, quinoa, n’emigaati egy’empeke ne pasta. Ebiwuziwuzi ebisaanuuka mu mmere zino biyamba okukendeeza ku kolesterol omubi. Okulya oats ku ky’enkya muze mulungi. Naye bwe kituuka ku mmere ey’empeke epakibwa, .Tewerabira okukebera ku lupapula okulonda ezo ezirimu ssukaali omutono n’omunnyo.

Ennyama, ebyennyanja n’entangawuuzi

Londa enkoko n’enkoko enzungu ezitaliiko lususu. Bw’oba ​​olya ennyama emmyufu (ennyama y’ente, embizzi), londa ennyama ezisaliddwa ezitaliimu masavu . Weewale ennyama erongooseddwa nga sosegi n’ennyama nga bwe kisoboka.

Wabula mu mmere yo ssaako ebinyeebwa ebirimu ebirungo ebizimba omubiri nga entangawuuzi, entangawuuzi, entangawuuzi ne soya. Bino birungi nnyo eri omutima.

Emmere erimu ekirungo kya Omega-3

Zino kika kya asidi w’amasavu nga mulungi nnyo eri omutima gwaffe. Ebiseera ebisinga, tetuzirya kimala. Zisangibwa mu byennyanja ebirimu amafuta nga salmon, tuna, mackerel, ne herring. Walnuts, chia seeds, ne flaxseed ensaanuuse nazo zirimu omega-3s ezikolebwa mu bimera.

Ebintu ebikolebwa mu mata ebitaliimu masavu mangi n'amafuta "amalungi".

Bw’oba ​​ogula yogati n’amata, londa ebika ebitaliimu masavu oba ebitaliimu masavu. Bw’oba ​​olya kkeeki, lya kitono.

Kozesa amafuta g’enva endiirwa nga olive oil, canola oil, ne sunflower oil mu kifo kya butto okufumba n’okusiika. Bino era biyamba okwongera ku kolesterol "omulungi" (HDL).

Emmere esinga obubi gy’olina okwewala ddala

Emmere erimu amasavu agayitibwa trans fats

Bino bye bika by’amasavu amabi ebisinga obubi. Tezikoma ku kwongera ku kolesterol omubi (LDL), wabula era zikendeeza ku kolesterol omulungi (HDL). Mu nsi yaffe, ebintu bingi ebikolebwa mu migaati (pastries, rolls, biscuits), margarine, n’emmere ey’amangu biyinza okubaamu bino. Singa ku lupapula lw'emmere kugamba nti "partially hydrogenated oil", ebaamu amasavu aga trans.

Emmere erimu sukaali omungi

Wadde nga ssukaali tayongera butereevu kolesterol, okulya ssukaali omungi kiyinza okuvaako okugejja, ssukaali, n’okubeera n’omusaayi omungi olw’amasavu okubeera mu kibumba. Kkomya ku byokunywa ebirimu ssukaali, keeki, ice cream ne toffee chocolate. Era weegendereze ssoosi ezirimu ssukaali omukwese (ketchup, spaghetti sauce), n’emmere ey’empeke ezimu ez’oku makya .

Ennyama erongooseddwa n’omunnyo ogusukkiridde

Ennyama erongooseddwa nga sosegi, bacon, ne ham erimu amasavu amangi ne kolesterol. Ate era omunnyo omungi guyinza okwongera ku puleesa. Ebyennyanja ebiri mu bipipa, obupapula bwa ssupu, n’ebikuta eby’amangu nabyo bisobola okubaamu omunnyo omungi. Omuwendo gw’omunnyo gwe weetaaga buli lunaku guba wansi w’ekijiiko. N’olwekyo lowooza ku munnyo gy’olya.

Ebintu bino bikuume mu birowoozo ng’ogula ebintu.

• Togenda mu dduuka ng’enjala ekuluma: Bw’ogenda mu dduuka ng’enjala ekuluma, otera okugula emmere eteetaagisa era etali nnungi.
• Soma ebiwandiiko: Laba olukalala lw’ebirungo ebiri ku bipapula by’emmere. Sooka wandiika ebirungo ebisinga obukulu. Londa emmere erimu ssukaali omutono, omunnyo, n’amasavu amangi .
• Yogerako n’omusawo wo:Weebuuze ku musawo oba omukugu mu by’endya okumanya enteekateeka y’emmere ekusaanira okusinziira ku kolesterol wo. Era kiyinza okwetaagisa okutandika okumira eddagala.

Enkyukakyuka zino ziyinza okuba enzibu okukola mu kiro kimu. Naye fuba okuzikola mpolampola, emu ku emu. Eno ye nsimbi ezisinga obunene z’osobola okuteeka mu mutima gwo.