Indyo 10 nziza zifasha kugabanya cholesterol!

Ese muganga wawe yakubwiye ko urugero rwa cholesterol yawe ruri hejuru gato mu isuzuma ryawe riheruka ry'amaraso? Ni ibisanzwe kumva ufite ubwoba no guhangayika iyo bibaye. Ushobora kuba wibaza uti "Nkore iki ubu?" Ariko inkuru nziza ni uko hari byinshi dushobora gukora kugira ngo tubigenzure. Icy'ingenzi muri ibi ni uguhindura bimwe mu mirire yacu. Intego yacu igomba kuba ukugabanya cholesterol yacu ya LDL (Low-Density Lipoprotein), yangiza umubiri, icyo bita cholesterol "mbi". Uyu munsi rero, tugiye kuvuga kuri zimwe muri gahunda nziza z'imirire zemejwe na siyansi kandi zizagufasha kubungabunga ubuzima bwawe mugihe urya ibiryo biryoshye. Ibi si ibintu by'igihe gito, ahubwo ni ibintu bishobora gukorwa mu buzima bwiza.

1. Indyo yo mu nyanja ya Mediterane

Iyi ni indyo ikunzwe cyane kandi ikunze gushishikarizwa n'abaganga b'indwara z'umutima hirya no hino ku isi. Nk'uko izina ribigaragaza, iyi ni indyo gakondo abantu bo mu bihugu bikikije inyanja ya Mediterane (urugero, ibihugu nk'Ubugereki n'Ubutaliyani) bamaze imyaka amagana bayikurikiza. Ikubiyemo cyane cyane:

• Imbuto n'imboga bishya
• Ibinyampeke byuzuye (nk'umuceri w'umukara, buckwheat, oats)
• Amafi n'inyama zitarimo ibinure
• Amavuta ya elayo adasanzwe

2. Impinduka mu mibereho y'ubuvuzi (Indyo ya TLC)

Indyo ya TLC ni gahunda igizwe n'ibice bitatu irimo indyo, imyitozo ngororamubiri, no kugabanya ibiro . Byagaragaye ko iyo ukoze ibi bintu bitatu neza, ushobora kugabanya urugero rwa cholesterol mbi (LDL) ku kigero cya 20% kugeza kuri 30%. Muri iyi gahunda, ugomba gusezera ku mavuta ya trans . Ibyo bivuze ibintu nk'ibiryo byokeje, margarine, n'ibiryo byihuse bikaranze. N'ibinure byuzuye.Ugomba kugabanya ibyo kurya urya (urugero: inyama zirimo ibinure, bacon). Ariko ibyo ntibivuze ko ugomba kureka kurya ibiryo biryoshye. Urugero, ushobora guhindura ukajya ku bindi biryo byiza nko kurya inyama y'ingurube idafite ibinure aho kurya bacon. Muri make, niba ugenzura ingano y'ibyo kurya, ushobora no kurya ibintu nka pancake na peanut butter rimwe na rimwe.

3. Indyo ya DASH yo kugenzura umuvuduko ukabije w'amaraso

DASH (Uburyo bwo Guhagarika Umuvuduko Ukabije w'Indwara) ni gahunda yoroshye gukurikiza, ikaba yaranashyizweho umukono n'Ishyirahamwe ry'Abanyamerika ry'Umutima. Nubwo intego yayo nyamukuru ari ukugenzura umuvuduko ukabije w'amaraso, inagira akamaro cyane mu kugabanya cholesterol. Ikindi kintu cyiza kuri yo ni uko ushobora kubona umusaruro vuba cyane. Mu bushakashatsi bumwe, abantu bakurikije ubu buryo babonye umusaruro mwiza mu byumweru bibiri gusa. Muri ubu buryo, ugomba kurya byinshi kuri:

• Ibinyampeke , imbuto n'imboga ( fibre iri muri ibi biribwa ifasha cyane mu kugabanya cholesterol)
• Poroteyine yoroheje (urugero: ibikomoka ku mata bidafite ibinure byinshi, ibishyimbo, amashu, amafi)

Nanone, umunyu (sodiyumu), isukari yongewemo mu buryo bw'ubukorano, ibintu biryoshye, n'inyama zitukura bigomba kugabanuka cyane.

Kugereranya imiterere imwe n'imwe y'ingenzi y'imirire

Iyo utekereje kuri ubu buryo butandukanye bwo kurya, ushobora kumva utazi neza. Ushobora kwibaza uti "Ni ubuhe buryo bumbereye?" Dore igereranya ryoroshye ry'uburyo butatu bw'ingenzi.

5. Indyo y'abarya imboga cyangwa abarya imboga gusa

Izi ndyo ebyiri zishingiye ku bimera, niba uhisemo ibiryo bikwiye, zishobora kugira ingaruka zikomeye ku rugero rwa cholesterol yawe.

• Abarya inyama : Ntarya inyama iyo ari yo yose.
• Inyama z’inka: Ntirya ibikomoka ku matungo. Ibyo bivuze inyama, amafi, amagi , ibikomoka ku mata gusa, ahubwo n’ubuki.

Ubushakashatsi bwagaragaje ko abarya inyama bafite ibyago bike byo kurwara indwara z'umutima n'umuvuduko ukabije w'amaraso. Ibi biterwa nuko indyo irimo ibikomoka ku matungo bike cyangwa nta bikomoka ku matungo muri rusange iba ifite ibinure bike, ibinure byuzuye, na cholesterol nke. Nanone, niba urimo guhindura indyo ishingiye ku bimera gusa, ni ngombwa kumenya neza ko ubona intungamubiri z'ingenzi umubiri wawe ukeneye, nka feri, vitamine B12, vitamine D, na kalisiyumu . Ni byiza kuganira na muganga wawe kuri ibi.

Indyo zimwe na zimwe zitanga umusaruro

Uretse izivuzwe haruguru, hari ubundi buryo butandukanye.

Indyo yoroshye

Iyi ni indyo y’abatarya inyama isanzwe. Ni ukuvuga kurya ibiryo bishingiye ku bimera, rimwe na rimwe bongeramo inyama nke cyangwa amafi. Iyi ni indyo yoroshye ku bantu benshi, kuko ituma bashobora guhindura indyo yabo uko babyifuza mu gihe bakomeza kubona inyungu zo kurya ibiryo by’abatarya inyama.

Indyo y'ivuriro rya Mayo

Iyi ni gahunda y'ubuzima. Ishyira imbere ibiryo nka fibre nyinshi, amafi akungahaye kuri aside irike ya omega-3 , imbuto nk'imbuto za walnuts na almonds, n'amavuta ya elayo, bifasha kugabanya cholesterol. Imyitozo ngororamubiri no kugenzura indyo nabyo ni ibintu by'ingenzi.

Indyo ya Dean Ornish

Hari urwego rwinshi rw'ibi. Urugero rukabije cyane ni urw'ibinure bike cyane kandi rukuraho burundu ibikomoka ku matungo. Ubushakashatsi bwagaragaje ko abantu bakurikije iyi ndyo ikomeye bagabanyije cholesterol yabo ku kigero cya 30%. Ariko, ibi bishobora kugora abantu benshi kubikurikiza igihe kirekire. Ariko, bitewe n'intego z'ubuzima bwawe, hari n'amahitamo adakomeye cyane muri iyi ndyo. Amaherezo, gahunda zo kugabanya ibiro mu bucuruzi nka Weight Watchers na Biggest Loser Diet nazo zishobora kugufasha gucunga cholesterol yawe. Nanone, ikintu cy'ingenzi ni uguhitamo amafunguro meza no gukora imyitozo ngororamubiri. cholesterol, cholesterol, indwara z'umutima, indyo, gahunda y'imirire, cholesterol ya LDL, cholesterol mbi, ibiryo byiza, kugabanya ibiro, indyo yo mu karere ka Mediterane