Bwe tuwulira ku kolesterol, ekintu ekisooka okujja mu birowoozo bye mafuta, butto, kkeeki n’ennyama ezirimu amasavu, nedda? Kituufu nti zongera ku kolesterol. Naye obadde okimanyi nti emmere ezimu z’olowooza nti za bulamu nnyo , oba z’olowooza nti si mbi nnyo, mu butuufu zisobola okwongera ku kolesterol wo? Leero, tugenda kwogera ku bimu ku byokulya bino ebiyinza okutwewuunyisa, naye tusaanidde okussaayo omwoyo.
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Emmere esitula kolesterol gye tutalowoozaako
Oluusi tulowooza nti, "Kino tekirina mafuta gonna mu kyo," naye ebirungo ebikozesebwa okukola emmere eyo biyinza okubaamu amasavu amangi . Amasavu gonna tegatondebwa kyenkanyi. Amasavu amangi ge gasinga okulinnyisa kolesterol omubi mu mibiri gyaffe n’okwongera ku bulabe bw’okufuna endwadde z’omutima.
Kati ka tulabe emmere eno kye ki.
| Emmere eyeewuunyisa | Lwaki kikosa kolesterol? |
|---|---|
| 1. Ennyama Ensaanuuse | Tutera okulowooza nti okukyusa ennyama y’ente n’ossaamu enkoko/enkoko ensaanuuse kirungi. Naye ne bwe kiba nga kiwandiikiddwako nti "85% lean," ekyayinza okubaamu amasavu amangi. Kirungi okulonda ennyama ensaanuuse nga waakiri ebitundu 90% ebigonvu . |
| 2. Ssukaali ayongerwako | Ssukaali akwatagana atya ne kolesterol? Wadde nga teyongera butereevu kolesterol mubi, ssukaali ayongerwako (asangibwa mu byokunywa, keeki, ne bisikiiti) akendeeza ku "kolesterol omulungi" (HDL cholesterol) mu mubiri gwaffe . Eno y’ensonga lwaki okufuga ssukaali kikulu nnyo. |
| 3. Ebitooke ebifumbiddwa | Ebitooke nva endiirwa ennungi. Naye obuzibu buli mu ngeri gye tuziteekateekamu. Naddala ‘amatooke agafumbiddwa’ agagulibwa mu maduuka gatera okutikkibwa butto, ebizigo, amata amabisi, ne kkeeki.Gattako. Olwo ne kimala kufuuka "bbomu y'amasavu amangi." |
| 4. Pizza yaayo | Pizza ekufuula akamwa amazzi, si bwe kiri? Wabula alimu amasavu mangi olw’ekizigo n’ennyama nga sosegi n’ennyama ebigiteekamu. Kirungi n’okoma ku slice emu, osale ku kkeeki, n’ossaamu enva endiirwa endala mu kifo ky’ekyo. |
| 5. Amata Amasavu Gonna | Amata, yogati n’amata agataliimu bbugumu biba birungi ebirimu kalisiyamu ne puloteyina. Naye bw'olonda ebika "ebijjudde amasavu", ojja kuba oyongedde amasavu mangi mu mmere yo. Kale londa ebintu "ebitali bya masavu" oba "ebitaliimu masavu matono" . |
| 6. Amafuta ga muwogo n’ebintu ebikwatagana nabyo | Kino kyewuunyisa bangi mu ggwanga lyaffe. Wadde nga muwogo mmere ya bimera, amafuta ga muwogo, amafuta g’enkindu n’amasavu ga muwogo birimu amasavu mangi. Tekyetaagisa kulekera ddala kunywa bino, naye okufuga ebitundu kikulu nnyo. Kirungi okukozesa amafuta matono ng’ofumba, n’okulowooza ku bungi ng’olya ebintu ng’omuceere ogwa curried ne coconut sambol. |
| 7. Omuti gwa Ghee | Ghee era mmere erimu amasavu amangi. Ate era, kirimu ekitundu ekiyitibwa palmitic acid . Kino kiyinza okuteekebwa butereevu mu misuwa gyaffe (emisuwa) ne gizibikira. N’olwekyo kirungi okukozesa ekintu ng’amafuta g’ezzeyituuni mu kifo ky’okukozesa ghee. Oba, kkomo ku bungi bw’okozesa ennyo. |
| 8. Ebikuta ne Paayi | Ebintu ebikolebwa mu migaati nga pastry, pies ne rolls bitera okukozesa butto mungi, shortening ne cream okukola ekikuta. Zino ze zisinga okuvaamu amasavu amangi. Bw’oba olya ekintu nga paayi y’ebibala, osobola okukendeeza ku masavu ne kalori ng’olya ekitono ku bbugumu ate n’olya nnyo ebibala ebiri munda. |
| 9. Ebikuta bya firimu | Si popcorn eya bulijjo naddala popcorn gy’ofuna mu bifo ebisanyukirwamu. Zikolebwa mu mafuta oba butto. Oluvannyuma bayiwako butto omutonnyeze. Kino kigifuula ekijjulo ekirimu amasavu amangi ate nga kirimu kalori nnyingi. Kirungi okugisaba nga tolina butto waggulu n’olonda obutono obusoboka. |
Totya kulaba bintu bino. Kino tekitegeeza nti olina okulekera awo okuzirya ddala. Ekikulu kwe kumanya n'okufuga obungi .
Lowooza ku bintu bino ng’ofumba.
Okufaananako n’ebyo bye tulya, engeri gye tubifumbamu nayo ekosa butereevu kolesterol waffe. Wano waliwo amagezi asatu amang’angu agayinza okukuyamba:
- Weewale okusiika mu buziba: Buli lwe kiba kisoboka, mu kifo ky’okusiika emmere, gifumbe, gifumbe, gisiike oba gifumbe.
- Ggyako amasavu agasukkiridde mu nnyama: Nga tonnafumba kintu ng’enkoko, ggyako olususu lwonna. Salako amasavu gonna amazungu agalabika okuva mu bika by’ennyama ebirala.
- Kozesa ebikozesebwa ebirungi eby’okufumba: Bw’oba okozesa ebibbo ebitakwata, teweetaaga mafuta mangi. N’amafuta g’enva endiirwa gakozesebwa mu bungi obutono ennyo. Okukozesa eddagala erifuuyira okufumba nakyo kirungi.
Bw’oba weeraliikirira omuwendo gwa kolesterol wo, oba singa omuntu mu maka go alina kolesterol omungi oba obulwadde bw’omutima, ekisinga obulungi kwe kwogera n’omusawo wo . Asobola okukuwa amagezi agasinga obulungi ku mmere n’obulamu ebikusaanira.
Obubaka Obutwala Awaka
- By’olya bikosa butereevu kolesterol wo. Weegendereze tokoma ku masavu agalabika nga butto n’amafuta, wabula n’amasavu agakwekeddwa.
- "Saturated fat" ne "added sugars" bye bimu ku balabe abasinga obunene. Funa omuze gw’okusoma ebiwandiikiddwa ku mmere.
- Wadde ng’amafuta ga muwogo ne ghee biva mu bimera, birimu amasavu mangi. Kale weegendereze nnyo obungi bw’okozesa.
- Mu kifo ky’okulekulira ddala emmere, okufuga ebitundu by’emmere n’okukyusa enkola y’okufumba kiyinza okuleeta enjawulo nnene.
- Bw’oba olina ekikweraliikiriza ku kolesterol oba endya yo, kakasa nti weebuuza ku musawo wo .
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