Ssukaali y’akuleetera kolesterol okulinnya? (Ssukaali ne Kolesterol)

Ffenna tukimanyi nti okulya emmere erimu amasavu amangi naddala amasavu amangi kiyinza okulinnyisa kolesterol waffe. Naye waliwo ekirala kye tutalowoozaako, naye mu nkukutu kikosa emiwendo gya kolesterol yaffe. Oyo ye sukaali. Yee, ekyo wakiwulira bulungi. Okuva ku kijiiko kya ssukaali mu kikopo kyo ekya caayi eky'oku makya okutuuka ku ky'okunywa ekiwoomerera ky'onywa ng'omaze okulya ekyeggulo, "ssukaali ayongerwako" gwe twongerako olunaku lwonna asobola okukosa mpolampola emiwendo gya kolesterol.

Kakwate ki akaliwo wakati wa ssukaali ne kolesterol?

Mu ngeri ennyangu, waliwo akakwate akanene wakati w’ebintu bino byombi. Tetwogera ku sukaali gwe tufuna mu butonde ng’ebibala n’amata. Twogera ku ssukaali ayongerwako gwe twongera mu mmere yaffe. Okugeza ssukaali omweru, ssukaali wa kitaka, omubisi gw’enjuki, n’ebiwoomerera eby’obutonde ebikozesebwa mu byokunywa n’emmere eby’enjawulo ebiwoomerera bigwa mu kiti kino.

Ssukaali ono ayongerwako alimu kalori zokka, temuli biriisa. Zino tuziyita "kalori njereere." Kalori zino njereere tezikoma ku kukugejja n’okwongera ku bulabe bw’okufuna ssukaali, wabula zikwata butereevu ku kolesterol wo. Omanyi engeri? Okulya emmere erimu sukaali omungi kikosa ekibumba kyo. Ekibumba kye kitundu ekikulu ekikola kolesterol.

Ka tusooke tutegeere katono ku kolesterol. Cholesterol yeetaagibwa nnyo mu mibiri gyaffe. Twetaaga kolesterol okukola obutoffaali obupya mu mubiri. Naye waliwo ebika byayo bibiri.

Otegedde kati? Bino bye bigenda mu maaso:

Ekyo kitegeeza nti wadde nga bongera ku bibi ku ludda olumu, ebirungi ku ludda olulala bikendeera. Kino kiringa okuggulira ababbi oluggi n’oleka omukuumi okuva mu nnyumba.

Triglycerides y’ani?

Waliwo omuzannyi omulala omukulu mu mboozi ya sukaali. Ebirungo ebiyitibwa Triglycerides . Kino nakyo kika kya masavu agasangibwa mu musaayi. Bwe tulya kalori nnyingi (naddala okuva mu ssukaali ne kaboni) okusinga ku mubiri gwaffe gwe gwetaaga, omubiri gukyusa kalori ezo ez’enjawulo ne zifuuka triglycerides ne zizitereka mu butoffaali bw’amasavu. Bino bikozesebwa nga amaanyi geetaagibwa wakati w’emmere.

Naye bw’olya ssukaali omungi, ssukaali yennyini aziyiza enkola y’ekirungo ekiyamba okumenyaamenya triglycerides n’okuziggya mu mubiri.

Teebereza, singa emiwendo gya triglyceride mu musaayi gyo giba mingi, emiwendo gya LDL ("bad" cholesterol) gyo giba mingi, naye nga HDL ("good" cholesterol) yo eba wansi , okugatta bino ebisatu kya bulabe nnyo. Embeera eno ereeta amasavu okuzimba mu misuwa ku sipiidi ey’amangu ennyo, ekyongera nnyo obulabe bw’okulwala omutima n’okusannyalala.

Ssukaali ono omufuga otya?

Endya erimu ssukaali omungi tekoma ku kuba mbi ku kolesterol wo, wabula n’obulamu bwo okutwalira awamu. Okukendeeza ku ssukaali ayongerwako kiyinza okukuyamba okukendeeza ku kalori njereere n’okukuuma omugejjo omulungi. Bino byonna birungi nnyo eri obulamu bw’omutima gwo.

Mu butuufu, ssukaali ayongerwako si yeetaagibwa omubiri gwaffe okukola. Okulya ekitono tekijja kuleeta bulabe bungi. Okutwalira awamu, kirungi abakyala okulya ssukaali atakka wansi wa 6 ate abasajja okulya ebijiiko ebitakka wansi wa 9.

Gezaako ebintu bino okukendeeza ku sukaali mu mmere yo:

• Kkomya emmere erimu ssukaali, gamba nga keeki, bisikiiti, toffee ne ssweeta, nga bwe kisoboka.
• Kendeeza ku byokunywa ne sooda ebirimu ssukaali. Mu kifo ky’ekyo, funa omuze gw’okunywa amazzi, omubisi gw’ebibala oba amazzi amalala.
• Mu kifo ky’okulya carbs ezirongooseddwa ng’omugaati omweru ne noodles ezikoleddwa mu buwunga bw’omugaati, lya ebintu ng’empeke enzijuvu n’omuceere gw’amasanda.
• Kkomya omwenge gw’onywa. Omwenge era gulimu ssukaali mungi ne kalori njereere.
• Mu kifo ky’emmere ey’empeke n’ebbaala ezirimu ssukaali ku ky’enkya, londa ekintu ekirimu ebiriisa ng’ebibala, oatmeal oba yogati.
• Bw’oba ​​ogula emmere mu dduuka, kebera ku lupapula. Funa omuze gw'okutunuulira obungi bwa "ssukaali ayongerwako" ku lupapula.
• Londa emmere etalinnyisa ssukaali mu musaayi ate nga n’omuwendo gwa glycemic index omutono. Kuno kw’ogatta enva endiirwa, ebibala n’emmere ey’empeke.

Ate era, dduyiro buli kiseera kikulu nnyo. Bw’okola dduyiro osobola okwokya kalori ez’enjawulo z’oyingiza mu ssukaali.

Ddi lwe nnina okulaba omusawo?

Kolesterol omungi talina bubonero bwa njawulo. Eno y'ensonga lwaki kiyitibwa "omutemu omusirise." Bw’oba ​​tokakasa kigero kya kolesterol, buuza omusawo wo . Asobola okukola okukebera omusaayi okwangu okukikebera.

Okutwalira awamu abasawo bagamba nti abantu bonna abakulu abasukka mu myaka 20 bakebere emiwendo gya kolesterol waakiri omulundi gumu buli myaka 4 ku 6 .

Singa kolesterol mungi, kirabika omusawo ajja kukuwa amagezi okole enkyukakyuka mu mmere gy’olya n’engeri gy’obeera mu bulamu bwo. Ebintu ebyo bwe bitayamba, ayinza okumuwa eddagala. N’olwekyo bw’oba ​​olina ekikweraliikiriza, kakasa nti olaba omusawo w’amaka go akuwe amagezi.