Omusawo yakugamba nti omusaayi gwe weekebedde gye buvuddeko gwalaga nti triglycerides nnyingi nga kw’otadde ne cholesterol mungi? Abantu bangi tebalowooza nnyo ku ddagala lya triglycerides. Naye mu butuufu zikwatagana butereevu n’endwadde ez’amaanyi ng’okulwala omutima n’okusannyalala. Naye teweeraliikiriranga, amawulire amalungi gali nti bw’okola enkyukakyuka mu mmere yo n’okola dduyiro, osobola okukendeeza ennyo ku triglyceride. Mu butuufu osobola okukendeeza ku triglyceride zo ebitundu 20% okutuuka ku 50%.
Jjukira nti buli mmere gy’olya esobola okulongoosa oba okwonoona obulamu bw’omutima gwo. Okulonda kwammwe!
Mu ngeri ennyangu, triglyceride kye ki?
Triglycerides kika kya masavu mu musaayi gwaffe. Bwe tulya, omubiri gwaffe gukyusa kalori ezisukkiridde mu mmere eyo ne zifuuka triglycerides ne zizitereka mu butoffaali bw’amasavu okuzikozesa okufuna amaanyi oluvannyuma. Naye bwe tulya ebisinga ku bye twetaaga naddala emmere erimu ssukaali ne sitaaki omungi (nga omugaati, omuceere, n’ebyokunywa ebiwoomerera), emiwendo gino egya triglyceride mu musaayi girinnya mu ngeri eteetaagisa. Kino kyongera obulabe bw'endwadde ng'omutima n'okusannyalala .
Kale ka tulabe engeri y’okuteekateekamu emmere ezimu ejja okuyamba okufuga embeera eno.
Emmere ey’oku makya eyamba omutima
Tutandike olunaku n'okusalawo okulungi. Kuno kwe tukugattidde ku nkola z’ekyenkya z’osobola okugezaako.
| Eky'enkya | Engeri y’okukolamu ne biki ebirimu |
|---|---|
| Oats n’ebibala | Fumba ekikopo kya oats 1/2 n’ekikopo kimu eky’amata agataliimu masavu mangi. Ku ngulu ssaako ekijiiko kimu eky’entangawuuzi ezitemeddwa n’ekikopo kimu eky’ebibala by’oyagala (strawberries, blueberries). |
| Sandwich y’amagi | Kola omelet n’eggi 1 (oba enjeru z’amagi 2), ennyaanya ezitemeddwa, sipinaki, obutungulu, n’enseenene. Teeka wakati w’ebitundu bibiri eby’omugaati ogw’empeke. Gabula n’akacungwa akatono. |
| Yogati n’ebibala | Tabula ekikopo kimu ekya yogati ataliimu masavu mangi, emmere ey’empeke erimu ebiwuziwuzi bingi, ebijanjaalo oba ekikopo ky’emiyembe, n’amanda ntono. |
| Omugaati nga guliko salmon | Saasaanya akatono aka cream cheese akataliimu masavu mangi ku bagel ey’empeke oba omugaati, waggulu osseeko akatundu ka smoked salmon. Gabula n’ekikopo ky’ebitundu bya wootameroni. |
Ekyemisana ekikendeeza ku bulabe bw’okulwala omutima
Kuno kwe tukugattidde eby’emisana ebiwooma era ebirimu ebiriisa by’osobola okukola n’otwala.
| Eky'emisana | Engeri y’okukolamu ne biki ebirimu |
|---|---|
| Ssupu w’enva endiirwa ne saladi | Ekikopo 1 ekya ssupu ataliimu masavu mangi akoleddwa mu ntangawuuzi, entangawuuzi oba enva endiirwa ezitabuliddwa. Ebikopo 2 ebya saladi n’enva endiirwa eza kiragala omuddugavu nga sipinaki, kaloti, broccoli, n’ennyaanya. Kozesa saladi dressing ekoleddwa mu mafuta g’ezzeyituuni. |
| Sandwich ya tuna | Saasaanya slices 2 ez’omugaati ogw’empeke n’akatono aka tuna mu bipipa, ekijiiko kya mayonnaise ataliimu masavu mangi, obutungulu obutemeddwa, ne pickles ntono. Bw’oba oyagala, waggulu ssaako akatundu akagonvu ak’obulo oba amapeera. |
| Enkoko n’enva endiirwa bifumbe | Enva endiirwa (ebinyeebwa, kaloti, kkabichi) zisiike n’enkoko oba tofu eyokeddwa. Gabula n’ekikopo kya brown rice oba noodles ez’empeke 1/2. |
Emmere y’ekyeggulo ekendeeza ku triglyceride
Kikulu nnyo okukuuma ekyeggulo nga kyangu.
| Eky'eggulo | Engeri y’okukolamu ne biki ebirimu |
|---|---|
| Enkoko eyokeddwa | Ekitundu ky’enkoko eyokeddwa ng’olususu luggiddwamu, ekitooke ekifumbe n’ekikopo kya broccoli eyafumbiddwa. |
| Ebyennyanja ne couscous | Ekitundu kya saluuni oba calamari ekiyokebwa n’amafuta g’ezzeyituuni amatono. Gabula ne asparagus afumbiddwa n’ekikopo kya couscous 1/2. |
| Pasta ey’empeke enzijuvu | Ekikopo 1 ekya pasta ey’eŋŋaano enzijuvu. Oluvannyuma ssaako ssoosi y’ennyaanya, enva endiirwa nga ffene, zucchini, n’enkoko enzungu oba tofu ensaanuuse entonotono. |
Ekiwandiiko eky’enjawulo ku mwenge
Okunywa omwenge mukome ku kyokunywa kimu buli lunaku eri abakyala ate bibiri eri abasajja. Wabula singa triglyceride zo zisukka 200 mg/dL, kirungi okulekera ddala okunywa omwenge. Kikulu nnyo okwogera n’omusawo wo ku nsonga eno.
Oteekateeka otya emmere ekusaanira?
Tosobola kulya kintu kye kimu buli lunaku, n’olwekyo ebintu bino ebikulu bikuume mu birowoozo ng’oteekateeka emmere gy’oyagala.
- Etteeka ly’essowaani: Mu birowoozo essowaani yo egabanyaamu ebitundu 4.
- Jjuza ebitundu bibiri (ekitundu ky’essowaani) n’enva endiirwa n’ebibala .
- Jjuza ekitundu kimu (ekitundu) n’empeke enzijuvu (omuceere ogwa kitaka, mukene, oats, omugaati ogw’empeke).
- Ekitundu ekirala (okumala akaseera) kijjuze ne puloteyina ezitaliimu masavu mangi (ebyennyanja, enkoko etaliimu lususu, entangawuuzi, entangawuuzi, enjeru z’amagi).
- Weewale ebintu "ebyeru": Kendeeza ku mmere erongooseddwa (omugaati omweru, buns), ssukaali, swiiti, n'ebyokunywa ebiwoomerera nga bwe kisoboka. Bino byongera butereevu ku muwendo gwa triglyceride.
- Londa amasavu amalungi:Emmere erimu amasavu amalungi naddala omega-3s esobola okuyamba okukendeeza ku triglycerides. Mu mmere yo ssaamu ebyennyanja ebirimu amasavu nga salmon ne tuna, flaxseed, ne walnuts.
- Weewale amasavu amabi: Weewale ennyama emmyufu, ebintu ebikolebwa mu migaati, n’emmere epakibwa nga erimu amasavu aga trans (ssinga ku lupapula lugamba nti ‘hydrogenated oil’ , togula mmere eyo).
- Weegendereze ng’olonda emmere ey’amata: londa amata agataliimu masavu mangi oba agataliimu masavu, yogati ne kkeeki.
Bw’oba olina obuzibu okunywerera ku mmere eno, yogerako n’omusawo wo oba omukugu mu by’emmere alina ebisaanyizo. Ziyinza okukuyamba okukola enteekateeka y’emmere ekendeeza ku triglyceride ekusaanira.
Obubaka Obutwala Awaka
- Omuwendo gwa triglyceride ogw’amaanyi mbeera ya maanyi eyongera ku bulabe bw’okulwala omutima n’okusannyalala.
- Omutindo guno gusobola okukendeezebwa ennyo ng’okyusa mu mmere yo n’okukola dduyiro.
- Komya ku birungo ebiyitibwa carbohydrates ebyangu nga ssukaali, omugaati, n’ebyokunywa ebiwoomerera, era olye nnyo emmere ey’empeke, enva endiirwa n’ebibala.
- Mulimu ebyennyanja n’entangawuuzi, ebirimu amasavu amalungi (omega-3). Weewale emmere erongooseddwa n’amasavu amabi.
- Kkomya omwenge gw’onywa. Singa eddagala lya triglyceride liri waggulu nnyo, yogerako n’omusawo wo ku ky’okusalako ddala omwenge.
- Bulijjo weebuuze ku musawo nga tonnatandika nteekateeka yonna ya mmere oba bw’oba olina ekikweraliikiriza ku bulamu bwo.
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