Ddala Paleo Diet ekola ki ku kolesterol wo?

Oboolyawo owuliddeko endya eza buli ngeri ennaku zino ezigamba nti zikuyamba okugejja. Ekimu ku bisinga okwogerwako ye Paleo Diet. Okugoberera endya eno kiyinza okukuyamba okugejja ng’olya ennyama ennyingi, ebyennyanja, ebibala, enva endiirwa n’entangawuuzi, ate ng’okendeeza ku birungo ebiyitibwa carbohydrates, ssukaali n’emmere erongooseddwa. Naye ekyebuuzibwa, emmere ya Paleo ekosa etya ku kolesterol wo? Ka tumanye ebisingawo ku nsonga eno.

Okusooka, ka tutegeere kolesterol ono ‘omulungi’ ne ‘omubi’.

Bw’oyogera ku kolesterol, oyinza okuba nga wali owuliddeko ebika bibiri: ‘kolesterol omulungi’ ne ‘kolesterol omubi.’ Ka tulabe enjawulo eriwo wakati w’ebintu bino byombi.

• LDL (Low-Density Lipoprotein) oba kolesterol ‘omubi’: Mu ngeri ennyangu, ono ye mulabe waffe. LDL cholesterol bwe yeeyongera, etandika okuteekebwa nga giriisi ku bisenge by’emisuwa gyaffe. Kilowoozeeko ng’obucaafu obuzimba munda mu payipu y’amazzi. Mu ngeri y’obusawo, kino tukiyita okuzimba emisuwa . Emisuwa bwe gizibikira mu ngeri eno, emikisa gy’okufuna endwadde ez’amaanyi ng’okulwala omutima n’okusannyalala bweyongera nnyo.

• HDL (High-Density Lipoprotein) oba kolesterol ‘omulungi’: Ono ye mukwano gwaffe. HDL ekwata kolesterol omubi eya LDL eyakuŋŋaanyizza mu misuwa gyo n’agitwala mu kibumba okumenyeka. Kino kitegeeza nti okubeera n’ekirungo kya HDL ekingi mu mubiri gwo kitegeeza nti okuumibwa okuva ku bulabe bw’okulwala omutima n’okusannyalala.

Ng’oggyeeko bino ebibiri, waliwo n’ekintu ekiyitibwa triglycerides . Bino bye bika by’amasavu ebisinga okubeera mu mibiri gyaffe. Singa triglyceride zo ziba nnyingi, ate nga ne LDL nayo eri waggulu (oba HDL yo ntono), obulabe bwo obw’okutereka amasavu mu misuwa gyo bweyongera.

Kiki kye tulya ne tutalya ku 'Paleo Diet'?

Ka tulabe bulungi abantu abali ku mmere ya Paleo bye batera okulya ne bye batalya. Kino kijja kukuwa endowooza ennungi ku ky’osuubira.

Bw’okitunuulira bw’otyo, waliwo emigaso egiwerako eri omubiri okuva mu kusala ebirungo eby’obutonde n’okulya emmere ey’obutonde ennyo:

• Okugejja.
• Okufuga ssukaali mu musaayi.
• Okufuga puleesa.
• Okukendeera kw’omuwendo gwa triglyceride.
• Obusobozi okuddukanya obulungi apetite.

Kale bino byonna bwe bigattibwa wamu, kolesterol alina okukendeezebwa, nedda? Eky'okuddamu ekituufu kiri nti: "Kiyinza okuba oba nedda."

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Lwaki tewali kya kuddamu kitegeerekeka?

Ensonga enkulu lwaki kino kikoleddwa kwe kuba nti ‘Paleo diet’ si kintu buli muntu ky’agoberera mu ngeri y’emu ddala. Waliwo enjawulo nnene mu ngeri buli muntu gy’agoberera endya eno.

Endya ya buli muntu ‘Paleo’ nti y’emu.

Abantu abamu bagoberera emmere ya paleo erimu amasavu matono ate nga erimu ebirungo ebizimba omubiri ebitono (e.g., ebibala n’enva endiirwa ebingi, ennyama entono). Abalala bagoberera emmere erimu amasavu amangi, erimu ebirungo ebitono ennyo (e.g., ennyama emmyufu n’amafuta amangi). Kale ebikolwa by’emmere zino ebbiri ku kolesterol biyinza okuba eby’enjawulo.

Ekizibu ky’amasavu amangi

Endya ya Paleo tekoma ku kulya nnyama emmyufu ng’ente n’embizzi. Ennyama zino zirimu amasavu mangi . Olw’okuba amasavu amangi gabadde gakwatagana ne kolesterol omungi, ebibiina nga American Heart Association bigamba nti olya ebitundu ebitakka wansi wa 6% ku kalori zo eza buli lunaku okuva mu masavu amangi. Ekyo kitegeeza gram nga 11-13 buli lunaku eri omuntu wa bulijjo. Osobola okutuuka ku ddaala lino mu bwangu ddala.

Obukulu bwa fiber

Fiber kikulu nnyo mu kukendeeza ku kolesterol. Fiber asinga kusangibwa mu mmere y’ebimera. Olw’okuba emmere ya Paleo terimu emmere ey’empeke n’ebinyeebwa, abantu abamu bayinza okuba nga bakendedde mu kulya ebiwuziwuzi.

Ekisinga obulungi kwe kussaamu enva endiirwa nnyingi nga bwe kisoboka mu mmere yo, ezirimu ebirungo ebiyamba omubiri okukola obulungi, ebirimu ebirungo ebiyamba omubiri okukola obulungi, n’ebiwuziwuzi . Zino zirimu ebirungo ebiyitibwa carbohydrates ebizibu. Bino byawukana ddala ku birungo ebiyitibwa carbohydrates ebyangu nga ssukaali. Okulya ssukaali omungi kiyinza okwongera ku kolesterol.

Okunoonyereza kuno kwogera ki?

Mu butuufu, ebivudde mu kunoonyereza ku nsonga eno bitabuddwatabuddwa.

• Mu kunoonyereza okumu okutono, abantu abaagoberera emmere ya Paleo okumala wiiki 10 baali bafunye katono ku kolesterol omubi (LDL) ne kolesterol yenna.
• Wabula okunoonyereza okulala kulaga nti emmere ya Paleo esobola okwongera ku kolesterol omulungi (HDL) n’okukendeeza ku sukaali mu musaayi. Kino era kiyamba okukendeeza ku kwonooneka kw’emisuwa.

Mu ngeri ennyangu, engeri emmere eno gy’ekwata ku kolesterol wo esinziira ku buzaale bwo, dduyiro gw’okola, n’obungi bw’amasavu n’ebiwuziwuzi mu mmere gy’olya .

"Tetunnatuuka ku nkomerero nnywevu ku nsonga eno. Okunoonyereza okusingawo kwetaagibwa ku bikolwa eby'ekiseera ekiwanvu eby'emmere eno. N'olwekyo kya magezi okunoonya amagezi g'abasawo nga tonnatandika mmere nga eno naddala ng'olina ekizibu kya kolesterol."

Nkole ntya?

Bw’oba ​​weeraliikirira emiwendo gya kolesterol, oba ng’olowooza ku ky’okutandika endya nga Paleo, ekisinga obukulu kwe kwogera n’omusawo w’amaka go oba omukugu mu by’emmere.

Basobola okukulambika ku bisinga okukukwatako okusinziira ku byafaayo by’obulamu bwo, kolesterol gy’olina mu kiseera kino, n’engeri gy’obeera. Jjukira nti ekikulu si kugoberera mmere ya mulembe, wabula okuddukanya obulamu bwo okutwalira awamu. Nga olina endya entuufuDduyiro buli kiseera naye ajja kukuwa amaanyi mangi mu lugendo luno.