Ni gute wateka kugira ngo ugabanye cholesterol? Reka tuvuge kuri aya mavuta (Cholesterol n'Amavuta yo guteka)

Ese muganga wawe yakubwiye ko urugero rwa cholesterol yawe ruri hejuru gato? Iyo ibyo bibaye, ikintu cya mbere abantu benshi batekereza kandi bakora ni ukurandura burundu amavuta n'ibinure mu mirire yabo. Batekereza bati: "Kurya amavuta ni byo bitera ibi, bityo ntukarye amavuta." Ariko se wari uzi, nk'uko abahanga mu by'imirire babivuga, gukuraho ubwoko bwose bw'amavuta mu buryo butunguranye bizangiza cyane imbaraga zawe zo kugabanya cholesterol yawe. Ku bijyanye n'ibinure, icy'ingenzi ni uguhitamo ingano n'ubwoko bikwiye.

Kuki ibinure/amavuta ari ingenzi ku mibiri yacu?

Kubera ko hari isano iri hagati y’urugero rwa cholesterol mu maraso n’ibinure biri mu biribwa turya, ushobora gutekereza ko kureka ibinure burundu mu mirire yawe ari cyo kintu cyiza cyo gukora. Kolesteroli nyinshi ni ikintu gishobora gutera indwara zikomeye nk’indwara z’umutima na stroke. Ariko abahanga bavuga ko ibyo bihano bikabije byo kurya ari bibi kuri wewe.

Muri make, aside irike ni ingenzi kugira ngo imibiri yacu ikore neza. Hari ubwoko bumwe bw'ibinure , cyane cyane aside irike ya omega-3, mu by'ukuri ni ingirakamaro cyane ku mutima wawe. Bifasha kandi gutwara no kwinjiza vitamine zishonga nk'ibinure nka vitamine A, D, E, na K mu mubiri wose. Si ibyo gusa, ahubwo ibinure binaha umubiri wacu imbaraga, cyangwa karori.

Uretse ibyo, ibinure bifasha uburyohe n'impumuro y'ibiryo, ndetse bikanagufasha kumva "uhaze" nyuma yo kurya. Tekereza gato, ushobora gukomeza kurya ibiryo bidafite ibinure? Ntabwo biryoshye, sibyo? Rero, aho kugabanya ibinure burundu, ni ngombwa cyane guhitamo ubwoko bukwiye.

Ni ayahe mavuta meza yo gukoresha mu gihe uteka kugira ngo ugabanye cholesterol?

Kugira ngo tugenzure urugero rwa cholesterol, ni ngombwa kugabanya ingano y'ibinure dukoresha, ndetse no guhitamo ubwoko bukwiye bw'ibinure mu gihe duteka. Ibinure dukoresha mu bintu nka amavuta, margarine, n'amavuta y'imboga bishobora kugabanywamo ibice bibiri by'ingenzi: ibinure byiza (ibinure bidafite amavuta menshi) n'ibinure bibi (ibinure byuzuye n'ibikomoka kuri trans).

Icyo ukeneye kumenya by'umwihariko ku mavuta yacu ya kokonati

Nkuko mubibona, amavuta ya kokonati ashyirwa mu cyiciro cy' 'ibinure bibi'. Impamvu ni uko amavuta ya kokonati arimo ibinure byinshi byuzuye . Ariko hari ingingo y'ingenzi tugomba gusobanukirwa hano. Kubera ko amavuta ya kokonati ari ibikomoka ku bimera, nta cholesterol irimo . Ariko, kubera ko arimo ibinure byinshi byuzuye, kimwe n'ibindi byose, amavuta ya kokonati agomba kunyobwa mu rugero . Nubwo utagomba kuyareka burundu, ni byiza kwirinda kuyarya cyane.

Umubiri wacu ukora ibinure byuzuye na cholesterol ukeneye. Kubwibyo, nta mpamvu yo kubikura hanze. Ntabwo dukeneye ibinure bya trans na gato.

Itandukaniro nyaryo riri hagati y'amavuta meza n'amabi

Mu by’ukuri, amavuta menshi dukoresha mu guteka ni uruvange rw’amavuta meza n’amabi. Urugero, amavuta ya elayo afatwa nk’amavuta "meza", ariko anarimo amavuta yuzuye (amavuta mabi). Mu buryo nk’ubwo, amavuta afatwa nk’amabi, ariko anarimo amavuta adafite amavuta menshi (amavuta meza). Niba amavuta ari meza cyangwa mabi biterwa n’ubwoko bw’amavuta arimo menshi.

Ndetse n'amavuta meza (nk'amavuta ya elayo) ashobora kongera ibinure n'ibinure byuzuye mu mubiri wawe iyo bikoreshejwe mu rugero. Kimwe n'amavuta, amavuta ya elayo na yo arimo ibinure. Iyo hashyizweho ibinure bitari ngombwa mu mubiri, ibiro by'umubiri biriyongera. Kubyibuha cyane ni ikindi kintu gikomeye gishobora gutera indwara z'umutima.

None se ni ubuhe bwoko bw'amavuta ugomba kubika mu gikoni?

None se ni ubuhe bwoko bw'amavuta tugomba gukoresha mu gihe duteka kugira ngo tugabanye cholesterol?

• Ku bijyanye no guteka muri rusange: Ni byiza kubika amavuta arimo ibinure byinshi kandi ashobora kwihanganira ubushyuhe bwinshi mu gikoni cyawe. Urugero, harimo amavuta y'imboga, amavuta ya canola, n'amavuta y'izuba. Aya ni menshi kandi ashobora gukoreshwa mu gutegura amafunguro atandukanye.
• Kugira ngo ubone uburyohe bwihariye: Ushobora kandi gukoresha ibintu nk'amavuta ya avoka n'amavuta ya almonde.
• Ku bijyanye n'amavuta ya elayo: Ushobora guteka n'amavuta ya elayo. Ariko, amavuta nka elayo ya elayo, amavuta ya sesame, n'amavuta ya walnut ntabwo agomba gushyirwa ku muriro mwinshi. Arashya vuba, agatakaza imiterere n'uburyohe byayo. Aya ni meza gukoreshwa muri salade cyangwa mu gusukura imboga zitetse.

Uretse amavuta ya kokonati n'amavuta ya palme, andi mavuta y'ibimera ni yo abahanga basaba cyane. Ariko ibyo ntibivuze ko ugomba kureka burundu amavuta cyangwa margarine. Icy'ingenzi ni ukugabanya kuyakoresha .

Noneho reka duteke mu buryo bugabanya cholesterol!

Hari uburyo bworoshye bwo kugabanya ibinure bibi mu mirire yawe.

• Koresha bike ugereranyije n'ibisabwa kuri resept: Urugero, niba resept ya keke isaba igikombe cya 1/2 cy'amavuta, ugomba gukoresha igikombe cya 1/4 cy'amavuta n'igikombe cya 1/4 cy'amavuta meza.
• Koresha ibisimbura byiza: Simbuza amavuta ya "shortening" n'amavuta ya canola.
• Koresha ibisimbura ibidafite amavuta: Mu gihe uteka ibintu nka pancake na muffin, ushobora gusimbuza igice cy'amavuta ari muri resept ukoresheje isosi y'amapera idafite isukari cyangwa yawurute idafite amavuta.

Dore bimwe mu bintu bifatika ushobora gukoresha.

Uburyo ubwo aribwo bwose ukurikiza, umusaruro ni umwe: kugabanya ingano y'ibinure bibi (ibinure byuzuye n'ibikomoka kuri trans) byongerwa mu mirire yawe.