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 gato iyo ubyumvise. Ushobora gutekereza uti "Noneho, ngomba guhagarika kurya ibiryo biryoshye byose no gukora siporo umunsi wose." Ariko nta kintu na kimwe cyo gutinya. Ukoze impinduka nke kandi zoroshye mu mibereho yawe, ushobora kugenzura iyi ndwara byoroshye kurusha uko ubyibwira. Ikintu cyiza cyo gukora ni ugukurikiza izi ngeso hamwe n'imiti muganga wawe akwandikiye.
1. Witondere cyane ibinure urya n'ibyo unywa.
Nubwo ibintu nka cheeseburgers, ice cream, na curry y'inyama zirimo ibinure bishobora kuryoha, mu by'ukuri bishobora kongera urugero rwa cholesterol yawe. Impamvu nyamukuru ni ibinure byuzuye birimo.
Kugabanya ibinure by'inyamaswa, nk'inyama z'inka n'ingurube, n'ibindi nk'amavuta, foromaje, n'amata adasukuye amavuta, bishobora gufasha kugabanya urugero rwa cholesterol "mbi" mu mubiri wawe (LDL cholesterol) .
Nk’uko bivugwa n’ishyirahamwe ry’umutima ry’Abanyamerika, 5% kugeza kuri 6% gusa by’ibiryo byose dukoresha ku munsi bigomba kuva mu binure byuzuye. Kubikora bishobora kugabanya urugero rwa LDL ku manota agera kuri 11-13.
Ariko ibi ntibivuze ko ugomba gukuraho ibinure burundu mu mirire yawe. Kubikora bishobora kugira ingaruka zitandukanye. Ibinure bitarangirika, biboneka mu biribwa nka amavuta ya elayo, cashews, n'ubunyobwa, bishobora gufasha kongera cholesterol "nziza" yawe (HDL) no kugabanya triglycerides. Icy'ingenzi ni uguhitamo ibinure bitarangirika kuruta ibinure byuzuye igihe cyose bishoboka.
| Ubwoko bw'ibinure | Ingero n'amabwiriza |
|---|---|
| Irinde: Ibinure byuzuye | Inyama zirimo ibinure (ingurube, inyama z'inka), amavuta, foromaje, amata yuzuye ibinure, ice cream, amavuta ya palme, amavuta ya kokonati (mu rugero). |
| Hitamo: Ibinure bidafite ibinure | Amavuta ya elayo, amavuta ya canola, cashews, amande, ubunyobwa, avoka, amafi (salmon, mackerel, tuna). |
2. Sezerera ubu bwoko bw'ibinure iteka ryose!
Ibinure bya trans by’ubukorano bigomba gukurwaho burundu mu mirire yawe. Nta gushidikanya kuri ibi. Bingiza cyane umubiri.
Ibinure bya Trans ntabwo byongera cholesterol mbi (LDL) yawe gusa, ahubwo binagabanya cholesterol nziza (HDL). Ibinure bya trans bishobora kuboneka mu biribwa bikaranze nka donuts, biscuits zipakiye, keke, na cookies, hamwe n'ubwoko bumwe na bumwe bwa margarine.
Rero, iyo uguze ikintu mu iduka, gira akamenyero ko gusoma icyapa. Niba icyapa cyanditseho "amavuta ya hydrogenated igice," kirimo ibinure bya trans. Hari igihe cyanditseho "nta binure bya trans", ariko reba niba aya magambo ahari.
3. Reka tureke kwinjiza cholesterol mu mubiri
Fibre ishongesha idufasha muri iki gikorwa. Muri make, iyi fibre ishongesha ikora gel imbere mu mara, igafasha gufata cholesterol nyinshi mu mubiri no kuyisohora hamwe n'umwanda.
Ni ibihe biribwa bikungahaye kuri fibre ishongesha?
- Ingano
- Sayiri
- Ibinyamisogwe nk'ibishyimbo, ubunyobwa n'inkeri
- Inkende, ikijumba gisharira, imimero ya Bruxelles
- Imbuto nk'amapera, amacunga, n'amapera
- Karoti
Ubushakashatsi bwagaragaje ko iyo wongereye fibre urya garama 5-10 ku munsi, ushobora kugabanya urugero rwa cholesterol mbi (LDL) ku kigero cya 5%. Rero, aho gukoresha umugati wera n'amata akozwe mu ifu, ongeramo ibintu nk'amashu, imboga, imbuto n'imbuto mu mirire yawe.
4. Ku bijyanye no gukora imyitozo ngororamubiri, tekereza "uko wishimira cyane"
Imyitozo ngororamubiri ishobora kongera urugero rwa cholesterol mu mubiri wawe, ariko icy'ingenzi ni ukubikora buri gihe .
Abaganga bagira bati: "Ingaruka zo gukora imyitozo ngororamubiri ku mara amasaha agera kuri 24 gusa. Nta mpamvu rero yo kujya muri siporo iminsi ibiri gusa mu cyumweru no kumara indi minsi gusa."
Ikintu cyiza cyo gukora ni ugukora siporo byibuze iminota 30 ku munsi . Bishobora no kuba ugutembera mu nzu yawe vuba, ariko ugomba kubikora buri munsi. Nanone, niba ushobora kugabanya na 5% by'ibiro by'umubiri wawe ukoresheje siporo muri ubu buryo, bizagira ingaruka nziza ku rugero rwa cholesterol yawe.
5. Reka twongere umuvuduko w'imyitozo gato.
Niba usanzwe ukora imyitozo ngororamubiri buri munsi, ubu ushobora gutera intambwe imwe. Ibyo bivuze ko, mu minsi imwe n'imwe, ushobora gukora imyitozo ngororamubiri yawe cyane .
Gahunda nziza ni ugukora imyitozo ngororamubiri ikabije mu gihe cy'iminota 40, iminsi itatu cyangwa ine mu cyumweru.
Urugero:
- Niba usanzwe ugenda n'amaguru, gerageza kugenda n'amaguru cyangwa kwiruka igihe gito mu gihe ugenda.
- Niba uri umuntu wiruka, genda wiruke gato igihe gito (intera zo kwiruka).
6. Shaka igisubizo cyo kugabanya imihangayiko ku kazi
Niba wumva ufite stress ku kazi, ugomba kubyitondera. Ubushakashatsi bwagaragaje ko abantu bafite stress ku kazi bafite urugero rwinshi rwa cholesterol mbi (LDL) n'urugero ruto rwa cholesterol nziza (HDL) .
Akazi kamwe gashobora gutera imihangayiko mu buryo busanzwe, ariko hari ibyo ushobora gukora kugira ngo ugabanye imihangayiko.
- Fata ikiruhuko gito mu gihe ukora. Haguruka ugende utembera umunota umwe.
- Koresha ikiruhuko cyawe cyose cya buri mwaka. Guma mu rugo kandi ube ubwisanzure.
- Vugana n'umukoresha wawe umusabe gushyira imbere akazi kawe kugira ngo ukoreshe neza umwanya wawe n'imbaraga zawe.
7. Kunywa itabi bigomba guhagarara.
Umwotsi w'itabi ugabanya urugero rwa cholesterol "nziza" (HDL) . Nubwo kureka kunywa itabi bitagabanya cholesterol "mbi" (LDL) yawe mu buryo butaziguye, binongera igipimo cya cholesterol nziza ku mbi. Ibyo ni ingenzi cyane ku buzima bw'umutima.
Ushobora kuba waragerageje kureka kunywa itabi mbere ariko birananirana. Ibyo ni ibisanzwe. Abantu benshi baragerageza inshuro nyinshi. Ariko ntucike intege. Ni cyo gishoro kinini ushobora gushora mu buzima bwawe muri rusange. Ushobora kandi kuvugana na muganga wawe kuri ibi akagufasha.
Ubutumwa bwo kujyana mu rugo
- Vugana na muganga wawe ku birebana n'ingano ya cholesterol yawe kandi ukoreshe imiti akwandikiye neza.
- Gabanya ibinure byuzuye nk'inyama zirimo ibinure, amavuta, na foromaje, ahubwo hitamo ibinure bidafite ibinure nk'amafi, cashews, na avoka.
- Irinde burundu ibinure bya trans biboneka mu biribwa byo mu ifuru n'ibisuguti bipakiye.
- Shyiramo ibiryo bikungahaye kuri fibre ishongesha, nk'ingano, ibishyimbo, imboga n'imbuto, mu ndyo yawe.
- Kora siporo, nko kugenda n'amaguru vuba, nibura iminsi 5 mu cyumweru, nibura iminota 30 ku munsi.
- Shaka uburyo bwo kugabanya stress. Ibyo bigira ingaruka no ku rugero rwa cholesterol.
- Niba unywa itabi, fata icyemezo cyo kurireka uyu munsi. Shaka inama kwa muganga.
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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.