Amabanga 12 yo guteka afasha kugabanya cholesterol (inama zo kugabanya cholesterol)

Kolesteroli ni ikibazo ku bantu benshi. Cyane cyane kolesteroli mbi mu maraso, ni ukuvuga kolesteroli ya LDL (Kolesteroli ya LDL) . Ariko se wari uzi ko ushobora kugenzura iki kibazo ku rugero runini ukoresheje impinduka nto mu buryo uteka amafunguro yawe ya buri munsi? Uyu munsi turaganira kuri izi nama 12 zoroshye zishobora kugira icyo zimarira umutima wawe mu gihe urya ibiryoshye. Izi zoroshye cyane kongera mu buzima bwawe bwa buri munsi.

1. Koresha ibinyampeke byuzuye aho gukoresha umuceri wera n'umugati.

Ese tugomba guhindura umuceri wera n'umugati wera turya buri munsi? Iyo uteka umuceri, hitamo ikintu nk'umuceri w'umukara cyangwa umuceri utukura . Niba urya umugati, hitamo umugati ukozwe mu mugati wa kurakkan cyangwa ifu ya atta. Iki kiribwa kirimo ubwoko bwa fibre isobeka . Ibi bifasha cyane mu kugabanya cholesterol. Amashu na sayiri nabyo ni ibiryo byiza kandi bikungahaye kuri fibre. Byaba byiza bite uramutse ukoze oatmeal mu gitondo?

2. Amavuta meza ku mutima aho gukoresha amavuta na margarine

Reka tureke ingeso yo gukoresha amavuta menshi, margarine, cyangwa amavuta mu gihe uteka. Mu gihe uteka imboga, ushobora gukoresha amavuta ya elayo cyangwa amavuta ya canola. Ariko ibuka ko n'aya ari amavuta meza, wagakwiye gukoresha make cyane . Niba ushobora kurangiza akazi ukoresheje ikiyiko kimwe cyangwa bibiri, birahagije. Niba ukoresha amavuta ya kokonati, gabanya gukaranga cyane uko bishoboka kose.

3. Niba urya inyama, hitamo inyama zifite ibinure bike.

Niba ukunda kurya inyama, witondere gato iyo uguze inyama mu iduka. Hitamo ibice by'inyama bifite ibinure bike . Niba uguze inyama z'inka, ibice nka sirloin n'uruziga ni byiza, kandi niba uguze ingurube, ibice nka tenderloin ni byiza. Ku nkoko, amabere ni yo meza. Mbere yo guteka inyama, gabanya ibinure byera bigaragara . Iri hinduka rito rishobora kugabanya cyane ibinure bitari ngombwa byinjira mu mubiri wawe.

Ingeso nziza n'ibibi - mu buryo bworoshye

Reba iyi nyandiko kugira ngo umenye byinshi ku byo tumaze kuvugaho.

4. Ese tugomba kugerageza guhindura uburyo duteka?

Guteka cyane ni yo mpamvu nyamukuru itera cholesterol nyinshi. Reka rero duhindure uburyo bwacu bwo guteka gato.

• Teka: Gerageza guteka ibintu nk'amafi n'inkoko.
• Grill: Iyo uteka inyama, ibinure birimo birashonga bikagwa. Ni byiza cyane.
• Umwotsi: Guteka ibintu nk'imboga n'amafi ni bwo buryo bwiza bwo kubiteka.
• Kurotsa: Guteka ibintu nk'imboga n'inyama mu ziko bituma biryoha bitabaye ngombwa ko bongeramo amavuta.

5. Kura uruhu rw'inkoko.

Iki ni ikintu cyoroshye cyane.Mbere yo guteka inkoko, menya neza ko wakuyeho uruhu rwose. Uruhu rurimo ibinure byinshi biri mu nkoko. Niba utekereza ko inyama zizaba zumye iyo zitetse nta ruhu, zisukemo divayi nke, umutobe w'indimu, cyangwa isosi y'itungurusumu na tangawizi.

6. Kura amavuta mu mufa.

Nyuma yo guteka inyama cyangwa ikindi kintu nk'isosi ikozwe mu mata, reka bitogote gato. Uzabona urwego rw'amavuta rureremba hejuru. Kuramo buhoro buhoro ukoresheje ikiyiko. Muri ubu buryo ushobora kugabanya amavuta atari ngombwa ashyirwa mu biryo.

7. Reka twirinde umuhondo w'igi igihe gito.

Amagi ni isoko nziza ya poroteyine. Ariko, cholesterol iri mu gi hafi ya yose iba mu muhondo . Niba ufite ikibazo cya cholesterol, ni byiza kurya umweru w'igi gusa. Niba urimo guteka omelet, koresha umweru w'igi gusa uvuye mu magi abiri aho gukoresha igi rimwe ryose.

8. Koresha imbuto aho gukoresha amavuta mu gihe uteka.

Niba uri umuntu uteka imigati na muffins mu rugo, iyi ni inama nziza. Aho kongeramo amavuta cyangwa amavuta ku mvange y'imigati yawe, gerageza kongeramo imineke ingana. Cyangwa ushobora gukoresha isosi y'amapera cyangwa ifu y'ibihwagari. Uburyohe ntibuzahinduka, kandi ubwiza buzarushaho kuba bwiza.

9. Amata afite ibinure bike

Twese dukunda amata, yawurute na foromaje. Ariko mu gihe uhisemo ibi, hitamo ibyanditseho 'ibinure bike' cyangwa 'ibidafite ibinure.' Koresha amata adasukuye aho gukoresha amata yuzuye. Iri hinduka rito rishobora kugira itandukaniro rikomeye mu rugero rwa cholesterol yawe.

10. Shyira imbuto mu mafunguro yawe

Ntabwo ari ngombwa kurya inyama cyangwa amafi kugira ngo ubone poroteyine. Ibishyimbo, amashaza, ibishyimbo bibisi, soya, n'intete , biboneka mu gihugu cyacu, bifite ubuzima bwiza ku mutima, birimo poroteyine nyinshi, kandi ni byiza mu kugabanya cholesterol. Shyiramo ikintu nk'iki ku ifunguro ryawe ry'ibanze aho kurya inyama nibura iminsi ibiri mu cyumweru.

11. Reka duhindure amafunguro y'inyama

Niba bigoye kureka kurya inyama zitukura burundu, gerageza guhindura uburyo uzitegura. Urugero, mu gihe uteka inyama zo mu bwoko bwa meatball, ongeramo amashu yatetse aho gushyiramo umunyu w'imigati hamwe n'inyama. Ibi byongera intungamubiri kandi bigabanya ibyago byo kurwara cholesterol.

12. Teka icyumweru mbere y'uko

Uko icyumweru gitangira, fata umwanya mu kiruhuko cyawe cyo guteka umuceri w’ibishyimbo, ubunyobwa n’ibishyimbo bibisi hanyuma ubishyire muri firigo. Hanyuma, iyo uvuye ku kazi mu minsi y’icyumweru kandi ukeneye guteka ifunguro ryihuse, ushobora kubishyira muri salade cyangwa isupu vuba. Ibi ni ibintu byiza byoroshye mu buzima buhuze kandi bigafasha mu gushora imari mu buzima bwawe.

Gukurikiza izi nama bishobora kugorana gato mu ntangiriro. Ariko uko ugenda ushyira izi ngeso mu buzima bwawe buhoro buhoro, uzasanga zizagufasha kugenzura urugero rwa cholesterol yawe no kugumana umutima muzima. Niba ushaka kumenya byinshi kuri ibi, ntukibagirwe gusaba inama kwa muganga wawe.