Ubuzima ni bugufi cyane ku buryo udashobora kuguma mu ndyo imwe irambiranye. Ushobora kuba waramenyereye kurya ibiryo bike bikungahaye ku mutima kugira ngo ugenzure urugero rwa cholesterol yawe. Ariko kurya oatmeal mu gitondo, umuceri n'imboga zimwe mu ifunguro rya saa sita, na salmon hamwe n'umugati mu ifunguro rya nimugoroba... ese ntibirambirana nyuma y'igihe runaka? Niba ushobora no gufata mu mutwe ifunguro ryawe rya buri munsi, ni cyo gihe cyo guhindura imikorere yawe mu mirire.
Hari indi nyungu ikomeye yo guhindura amafunguro yawe muri ubu buryo. Iyo uhisemo ubwoko butandukanye bw'ibiribwa, wongera intungamubiri umubiri wawe ubona buri munsi na buri cyumweru. Rero, reba ibi bitekerezo 10 bishya by'amafunguro bizagufasha gukomeza kugira ubuzima bwiza mu gihe binashimisha uburyohe bwawe.
Reka tugerageze ibi bintu bishya aho kurya ibiryo bisanzwe?
Aho kurya ibiryo usanzwe urya bikungahaye kuri cholesterol yawe, reka turebe ibiryo bimwe na bimwe bifite akamaro, ariko bifite uburyohe butandukanye. Ushobora kubona igitekerezo cyiza muri iyi mbonerahamwe.
| Icyo ukunda cyane kera | Gerageza ikintu gishya (Igishya ukunda) | Kuki ari byiza? (Impamvu ari byiza) |
|---|---|---|
| Amavuta ya Elayo | Amavuta ya Avoka | Kimwe n'amavuta ya elayo, akungahaye ku binure byiza (ibinure bikungahaye kuri monounsaturated). Bigabanya cholesterol mbi (LDL). |
| Salimoni | Ifi y'umukara/Ifi y'umukara | Kimwe na salmon, ikungahaye kuri Omega-3. Ni nziza cyane ku mutima. |
| Karoti | Parsnips | Fibre nyinshi kurusha karoti 60%. Ni nziza kuri cholesterol no kumva uhaze. |
| Amavuta y'ubunyobwa | Amavuta y'amande | Ikungahaye ku binure byiza, kalisiyumu na manyeziyumu. |
| Ibirungo by'icyatsi kibisi | Indabo z'umukara | Ikungahaye kuri poroteyine na fibre. Irimo anthocyanines, ari zo antioxydants. |
| Imbuto z'ibitoki | Imbuto za Hemp | Ikungahaye kuri poroteyine, vitamine E, icyuma, potasiyumu na manyeziyumu. |
| Icyayi cy'icyatsi | Icyayi cya Matcha | Ifite antioxydants nyinshi kurusha icyayi cy’icyatsi kibisi. |
| Igitoki | Igiti cy'umuhondo | Ikungahaye kuri vitamine A, C, na potasiyumu. Ni ingenzi ku mikorere y'umutima. |
| Makaroni y'ingano zose | Noodle za Soba | Kubera ko ikorwa mu buckwheat, irimo fibre na rutin irwanya antioxydant. |
| Ifu y'ingano | Uduce twa Quinoa | Kimwe n'ingano, ni ifunguro rya mu gitondo ritetse vuba kandi rifite intungamubiri. |
Ukoresha ute ibi biribwa bishya?
Noneho, ubu ufite igitekerezo cy'ibiribwa bishya. Noneho reka turebe uko twabyongera ku mafunguro yacu.
Amavuta n'amavuta
Amavuta ya Avoka: Aya afite uburyohe buryoshye kandi afite amavuta menshi. Ushobora kuyakoresha ahantu hose wakoresha amavuta ya elayo, nko mu masalade, pesto, no mu mboga zo guteka. Igituma aba meza ni uko, kimwe n'amavuta ya elayo, arimo ibinure byinshi, ubwoko bw'ibinure byiza ku mutima. Ashobora kugabanya cholesterol mbi (LDL cholesterol) no gufasha mu kugenzura umuvuduko w'amaraso. Akungahaye kandi kuri vitamine E , ifasha kugabanya ububyimbirwe mu mubiri.
Amavuta y'amande: Aya araryoshye gato kurusha amavuta y'ubunyobwa. Ni meza kuyasiga ku mugati, akayashyira mu kiyiko cya oatmeal, cyangwa akayongerwamo smoothie. Menya neza ko uhisemo ikirango kirimo amande gusa nk'ikintu kirimo.
Imboga, imbuto n'ibinyampeke
Parsnips: Izi ni imboga zo mu muryango wa karoti. Zigira uburyohe buryoshye gato iyo zitetse. Zishobora gukatwamo gravies, isupu, n'inyama. Cyangwa zishobora kurotswa no kuribwa. Zikungahaye kuri fibre , bifasha kugabanya cholesterol no gutuma uhora wuzuye igihe kirekire.
Indabo z'umukara: Zifite uburyohe butandukanye n'izacu zisanzwe. Ni nziza kuzishyira muri salade no mu isupu kuko zidacika nyuma yo guteka. Zikungahaye kuri poroteyine na fibre .
Imbuto za Hemp: Izi zifite uburyohe bw'imbuto. Zishobora gusukwa hejuru ya yawurute, salade, n'igikoma. Ibiyiko 3 birimo garama 10 za poroteyine . Zikungahaye kandi kuri manyeziyumu , bigabanya ibyago byo kurwara indwara z'umutima.
Uduce twa Quinoa: Niba urambiwe kurya ingano buri munsi, tegura igikoma cya Quinoa mu gitondo. Bikorwa vuba nk'ingano. Shyiramo igikombe kimwe cya gatatu cy'uduce twa Quinoa n'agace gato ka sinamoni mu gikombe cy'amazi hanyuma ubyuke kugeza bibyimbye. Shyiramo imbuto n'imbuto ukunda cyane.
Ibinyobwa n'ibindi
Icyayi cya Matcha: Iki gikorwa hakoreshejwe gusya icyayi cyose. Kubera iyo mpamvu, kirimo antioxidant ``(EGCG)`` nyinshi inshuro zigera kuri 137 kurusha icyayi kibisi gisanzwe. Izi antioxidant ``(catechins)`` zongerera umuvuduko w'amaraso na cholesterol. Ushobora kuginywa ugitetse n'amazi ashyushye, ukongeramo smoothie, cyangwa ugikoresha mu gukora ice cream.
Imboga: Izi ni nini gato kandi zifite ifu nyinshi kurusha imineke isanzwe turya. Ni byiza kuzirya zitetse aho kuzirya mbisi. Ni nziza mu gutuma zikomera, zikongeramo curry, zigakaranga no gukaranga. Iyo zeze neza (iyo uruhu rubaye umukara), ziraryoshye kandi zishobora kongerwamo smoothies na pancakes. PotasiyumuKubera ko ari nyinshi, ni ingenzi cyane ku mikorere y'imitsi y'umutima.
Soba Noodles: Izi zikozwe mu buckwheat, ibinyampeke bidafite gluten. Ariko, hari soba noodles zirimo ifu y'ingano, bityo soma agapapuro kabigenewe niba ufite ubwivumbure kuri gluten. Zishobora gukoreshwa nk'izindi pasta iyo ari yo yose, nyuma yo kuziteka no kuzisukura n'amazi akonje.
Igikuru ni ukuganira na muganga wawe mbere yo guhindura imirire yawe, cyane cyane niba ufite izindi ndwara nka diyabete cyangwa umuvuduko ukabije w'amaraso.
Ubutumwa bwo kujyana mu rugo
- Indyo igabanya cholesterol ntigomba kuba indyo irambiranye kandi iruhije. Hari amahitamo menshi aryoshye kandi atandukanye.
- Ugerageje ibintu bishya nk'amavuta ya avoka, amavuta y'amande, lentile z'umukara, na quinoa aho kurya ibiryo bisanzwe, uzabona intungamubiri zitandukanye.
- Indyo itandukanye irinda kurambirwa kandi ikoroshya gukomeza indyo yuzuye mu gihe kirekire.
- Ni ngombwa cyane kugisha inama muganga wawe mbere yo kugira impinduka zikomeye ku mirire yawe, cyane cyane niba ufite izindi ndwara.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.