Bwe twogera ku kolesterol, ffenna tufuna okutya katono, si bwe kiri? Tukimanyi nti singa ekiyitibwa "bad cholesterol" kyeyongera, kiyinza okuzimba mu misuwa ne kiremesa omusaayi okutambula okutuuka ku mutima n'obwongo. Kale, ng’eky’okugonjoola kino, kyandikoze ki ku kwewala ennyama n’ebyennyanja n’okulya enva endiirwa n’ebibala ebisingawo? Okunoonyereza okwakakolebwa kuzudde ebintu ebikulu ennyo ebikwata ku nsonga eno. Ka tukyogereko mu ngeri ennyangu.
Mu butuufu okunoonyereza kuno kwazudde ki?
Kino si kusoma kumu kwokka. Kye kwekenneenya okunene okugatta ebyava mu kunoonyereza okutonotono 30 okwakolebwa mu bbanga lya myaka 40, okuva mu 1982 okutuuka mu 2022. Mu ngeri ennyangu, ebivudde mu kino bya maanyi nnyo.
Mu kunoonyereza kuno, abeetabye mu kunoonyereza kuno baawulwamu ebibinja bibiri, ekibinja ekimu kyaweebwa emmere eya bulijjo erirya buli kimu nga mulimu ennyama, ebyennyanja, amata, n’emmere eyesigamiziddwa ku bimera. Ekibinja ekirala kyasabibwa okwewala ddala ennyama, kwe kugamba, okulya emmere eyesigamiziddwa ku bimera yokka (enva endiirwa oba ezitali za mmere) . Oluvannyuma lw’emyezi nga 7, amasavu mu musaayi mu bibinja byombi gaakeberebwa.
Ebyavaamu byawuniikiriza ddala abantu bangi.
Migaso ki egiri mu kulya emmere eyesigamiziddwa ku bimera?
Abo abaagoberera emmere eyesigamiziddwa ku bimera baalina amasavu amabi amatono nnyo mu musaayi gwabwe okusinga abo abaali balya ennyama n’ebyennyanja. Ka tulabe engeri ekyo gye kikola.
| Ekika ky’amasavu mu musaayi | Okukendeera kw’abantu okulya emmere ekoleddwa mu bimera |
|---|---|
| Omugatte gwa Kolesterol | Okukendeera kwa bitundu 7% . |
| Kolesterol "omubi" (LDL Cholesterol) . | Okukendeera kwa bitundu 10% . |
| Ebirungo ebizimba omubiri ebiyitibwa Apolipoprotein B (ApoB) . | Okukendeera kwa bitundu 14% . |
Kati oyinza okuba ng’olowooza nti, eno ye Apolipoprotein B (ApoB) .Kitegeeza ki? Ye puloteyina enkulu mu molekyo za kolesterol "embi" (LDL). Okwongera ku miwendo gya ApoB eno mu musaayi kiraga bulungi nti omuntu alina obulabe bw’okulwala omutima n’okusannyalala olw’emisuwa okuzibikira.
Kyokka, tewali njawulo nnene yalabibwa wakati w’ebibinja bino byombi mu miwendo gya triglycerides , ekika ekirala eky’amasavu agakwatagana n’obulwadde bw’omutima.
"Okusinziira ku bivudde mu kunoonyereza kuno, okugoberera emmere eyesigamiziddwa ku bimera kiyinza okukendeeza ku lipoproteins zonna eziziba emisuwa ebitundu 14%. Kino kikola nga kimu kya kusatu ng'eddagala lya statin erikkakkanya kolesterol," omusawo akulembera okunoonyereza kuno bw'agamba.
Ekyo kitegeeza nti singa omuntu agoberera emmere eyesigamiziddwa ku bimera okumala emyaka etaano, asobola okukendeeza ku bulabe bw’okulwala endwadde z’emisuwa n’emisuwa ebitundu 7%. Teebereza, ekika ekyo ekiva mu mmere yokka, awatali ddagala!
Kyokka, emmere yonna eyesigamiziddwa ku bimera si y’emu!
Wano waliwo ekintu ekikulu ffenna kye twetaaga okutegeera: "Vegetarian" tekitegeeza nti buli kimu kirungi.
Teebereza, bw’oba tolya nnyama, naye ng’olya omugaati, bisikiiti, ebyokunywa ebiwooma, n’emmere enkasiike (nga lentil vadas, papadums, ne rolls) olunaku lwonna, tekiba kirungi eri omutima gwo. Ekyo kiyitibwa emmere etali nnungi eyesigamiziddwa ku bimera . Kubanga zirimu ebirungo ebiyitibwa carbohydrates ebirongooseddwa, ssukaali ow’obutonde, amafuta n’omunnyo.
Kale "endya ennungi eyesigamiziddwa ku bimera" kye ki?
Ekyo kitegeeza okuwa ekifo ekiwera ku ssowaani yo ebintu nga:
- Enva endiirwa n’omuddo omubisi
- Ebibala ebibisi
- Empeke enzijuvu (omuceere omumyufu, oats, millet) .
- Entangawuuzi ezifuukuuse (entangawuuzi, entangawuuzi, ebinyeebwa ebibisi, soya) .
- Entangawuuzi n’ensigo (kaawa, entangawuuzi, ensigo z’amajaani) .
Kale tulina okulekera awo ddala okulya ennyama n’ebyennyanja?
Nedda, si kiragiro. Abakugu bagamba nti bw’oba olina obuzibu okulekulira ddala ennyama n’ebyennyanja, waliwo ebirala ebirungi.
Eyo y’emmere ey’omulembe gwa Mediterranean . Kirimu:
- Lya nnyo enva endiirwa enkalu, ebibala, emmere ey’empeke n’entangawuuzi.
- Ebyennyanja n’amagi bye bisinga okwettanirwa olw’obwetaavu bwa puloteyina.
- Kozesa amata agataliimu masavu mangi.
- Okukozesa ennyama emmyufu kutono nnyo.
Waliwo obukakafu obulaga nti endya eno era esobola okuyamba okufuga kolesterol ne puleesa, okukendeeza ku buzimba mu mubiri, n’okufuga ssukaali mu musaayi.
Kimala okufuga emmere yokka? Obuzaale tebukwatibwako?
Eno nayo nsonga nkulu nnyo. Abantu abamu ekirungo kya kolesterol kiyinza okweyongera.Kikwatibwako obuzaale obuyisibwa okuva ku mulembe okudda ku mulala. Kino kitegeeza nti ekibumba kyabwe mu butonde kikola kolesterol omungi. Kiyinza okuba ekizibu omuntu ng’oyo okukendeeza ku kolesterol mu kimala ng’ayita mu mmere yokka.
Eno y’ensonga lwaki abasawo bawandiikira abantu abamu eddagala nga Statin. Eddagala lino lifuga okukola kolesterol mu kibumba.
Kale singa kolesterol wo mungi, kikulu okukyusa n’odda ku mmere ennungi. Naye mu kiseera kye kimu, okumira eddagala omusawo ly’akulagidde ddala nakyo kyetaagisa nnyo olw’obukuumi bwo. Ebisinga obulungi bituukibwako ng’endya n’eddagala byombi bitambulira wamu.
Obubaka Obutwala Awaka
- Okukyusa okudda ku mmere ennungi eyesigamiziddwa ku bimera (vegetarian/vegan) kiyinza okukendeeza ennyo ku kolesterol "omubi" (LDL) n'obulabe bw'endwadde z'omutima.
- Naye, si buli kimu ekigamba nti ‘vegetarian’ nti kirungi. Weewale emmere erongooseddwa, erimu amafuta/omunnyo/ssukaali. Kulembeza enva endiirwa empya, ebibala, emmere ey’empeke n’entangawuuzi.
- Tolina kulekulira ddala nnyama na byennyanja. Endya ya Mediterranean ekendeeza ku nnyama n’okwongera ku byennyanja n’enva endiirwa nayo nnungi nnyo.
- Waliwo n’obuzaale obukwata ku kolesterol, n’olwekyo kikulu nnyo okumira eddagala omusawo ly’akulagidde nga bwe likulagidde, ate ng’okyusa endya yo.
- Nga tonnaba kukola nkyukakyuka yonna ya maanyi mu mmere yo, yogerako n’omusawo akuwe amagezi naddala ng’olina obulwadde obulala nga ssukaali oba puleesa.
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