Reka tuvuge ko wagarutse mu rugo uvuye kwisuzumisha kwa muganga buri mwaka. Kuri iyi nshuro, muganga avuga ko urugero rwa cholesterol mu maraso yawe ruri hejuru gato. Ni ibisanzwe kumva ibi ugize ubwoba no guhangayika. Ariko nta mpamvu yo guhangayika. Kuko iyi ndwara ikunze kugaragara muri twe muri Sri Lanka.
Ariko iyo cholesterol nyinshi, nk'ibinure, itangira kwirunda ku nkuta z'imitsi yacu (imitsi). Ibi bishobora kubuza amaraso gutembera, byongera ibyago byo kubyimba kw'amaraso, ndetse bigatera indwara zikomeye nko kurwara indwara z'umutima no gucika imitsi. Niyo mpamvu ari ngombwa kubimenya no gufata ingamba zikenewe.
Yego, hari imiti ishobora kugufasha kugabanya urugero rwa cholesterol yawe ku rugero rwiza . Muganga wawe ashobora kukwandikira imiti. Ariko waba ukoresha imiti cyangwa utayikoresha, uzakomeza gukenera guhindura ubuzima bwawe bwa buri munsi kugira ngo ugenzure cholesterol yawe.
None se dutangirira he?
Indyo ni cyo kintu cy'ingenzi kurusha ibindi.
Ikintu cya mbere ugomba gukora kugira ngo urusheho kugira ubuzima bwiza ni ukwitondera ibyo ushyira mu mubiri wawe. Ibyo bivuze guhindura indyo yawe. Guhitamo ibiryo bizima aho guhitamo ibiryo bimwe na bimwe bitameze neza, bishobora kugabanya urugero rwa cholesterol mu mubiri wawe.
Ubwa mbere, gira akamenyero ko kuzuza isahani yawe imbuto, imboga, ibinyamisogwe, ibinyampeke byuzuye, n'ibinyamisogwe nk'ibishyimbo n'ibishyimbo. Ntabwo ari ibi gusa korosteroli nkeya, ahubwo binafite fibre nyinshi. Ibiryo bikungahaye kuri fibre ni inshuti ikomeye ishobora kugabanya urugero rwa cholesterol yawe. Si ibyo gusa, fibre inafasha kugabanya ibyago byo kurwara indwara zikurikira:
- Indwara z'umutima
- Igisebe cy'imitsi
- Umubyibuho ukabije
- Diyabete yo mu bwoko bwa 2
Kurya ibiryo bikungahaye kuri fibre bituma wumva uhaze, ibyo bikaba bigabanya kurya utuntu duto tudafite akamaro.
Uretse ibi, ushobora no kongeramo ibintu nk'amafi, imbuto nk'amakashe n'ubunyobwa, ibikomoka ku mata bike, n'inkoko idafite uruhu mu ndyo yawe.
Noneho reka turebere hamwe isano iri hagati ya cholesterol n'imirire. Kumenya ubwoko bw'ibinure bizagufasha cyane.
| Ubwoko bw'ibinure | Uburyo bigira ingaruka ku mubiri | Ibiryo birimo byinshi |
|---|---|---|
| Ibinure byuzuye | Ibi byongera urugero rwa cholesterol "mbi" (LDL) kandi bikagabanya cholesterol "nziza" (HDL) , bikongera ibyago byo kurwara indwara z'umutima. | Inyama zitukura (inyama z'inka, ingurube), inkoko ifite uruhu, amata arimo ibinure byinshi (amavuta, foromaje), ibiryo bikaranze cyane, imigati, ibisuguti, amavuta ya kokonati, amavuta ya palme. |
| Ibinure bya Trans | Ibi ni byo binure bibi cyane . Biteye akaga kurusha ibinure byuzuye. Byongera cyane urugero rwa LDL kandi byongera cyane ibyago byo kurwara indwara z'umutima. Bikwiye guhagarara burundu. | Margarine, ibikomoka ku migati (amafunguro, donuts), ibiryo byihuse, utuntu duto dupakiye (ibiryo byatunganyijwe). Byanditseho "Amavuta ya hydrogenated igice". |
| Amavuta meza (Amavuta adafite ibinure) (Ifite ibinure byinshi n'ibinure byinshi) | Ibi bifasha kugabanya urugero rwa cholesterol "mbi" (LDL). Hari n'ibiribwa bifasha kongera urugero rwa cholesterol "nziza" (HDL). | Amafi afite amavuta nka salmon, mackerel, na herring, cashews, ubunyobwa, amande, amavuta ya elayo, amavuta ya canola, na avoka. |
Wibuke ko amagambo "ibinure" na "cholesterol" atari bibi buri gihe. Igikomeye ni ubwoko duhitamo.
Amavuta ya elayo afite umwihariko. Nubwo agabanya cholesterol yose hamwe na LDL, ntabwo agabanya urugero rwa HDL rudufitiye akamaro. Kubwibyo, kunywa amavuta ya elayo bishobora kugabanya ibyago byo kurwara indwara z'umutima. Ariko, niba ugerageza kugabanya ibiro, ugomba kurya amavuta ya elayo mu rugero ruciriritse gusa.
Niba ufite umubyibuho ukabije, ushobora kugabanya ibiro byinshi urya indyo yuzuye kandi ukagenzura ingano y'ibiryo byawe. Ndetse no kugabanya ibiro 5-10 bishobora kugira ingaruka zikomeye ku rugero rwa cholesterol ya LDL.
Ese dukore imyitozo ngororamubiri gato? (Akamaro k'imyitozo ngororamubiri)
Urashaka kungukirwa n'indyo yawe nshya ijyanye na cholesterol? Hanyuma ugomba gutangira gukora siporo. Ibyo bivuze gukora siporo. Nubwo imyitozo ngororamubiri itagira ingaruka ku rugero rwa LDL, igabanya triglycerides, ubundi bwoko bw'ibinure mu maraso yacu, mu gihe yongera urugero rwa cholesterol nziza ya HDL.
Si ibyo gusa, imyitozo ngororamubiri ishobora gufasha mu kugenzura ibiro bikabije no kugabanya umuvuduko w'amaraso, byombi byongera ibyago byo kurwara indwara z'umutima.
Ugomba kugerageza gukora imyitozo ngororamubiri nibura iminota 30 buri munsi kugira ngo umutima wawe utere cyane. Urugero, ushobora gukora ikintu nko kugenda buhoro buhoro, kwiruka, koga, cyangwa ku igare. Niba umaze igihe utarakora imyitozo ngororamubiri, tangira buhoro buhoro. Tangira ugenda n'amaguru iminota mike ku munsi hanyuma wongere igihe cyawe buhoro buhoro. Ni byiza kuganira na muganga wawe ku myitozo ngororamubiri ikubereye n'igihe ugomba kuyikora.
Niba unywa itabi, hagarika ubu.
Igipimo cya cholesterol yawe ni indi mpamvu nziza yo kureka kunywa itabi. Monoxide ya karubone uhumeka uvuye mu itabi yongera umuvuduko wa cholesterol yiyongera mu nkuta z'imitsi yawe y'amaraso. Niba ukeneye ubufasha mu kureka iyi ngeso mbi, vugana na muganga wawe ku byerekeye imiti cyangwa gahunda z'ubujyanama.
Witondere no kunywa inzoga.
Ubushakashatsi bumwe bwagaragaje ko kunywa inzoga mu rugero bishobora kongera gato urugero rwa cholesterol nziza ya HDL. Nyamara, Ishyirahamwe ry’Umutima ry’Abanyamerika rivuga ko niba utaranywa inzoga ubu, utagomba gutangira kubera iyo mpamvu.
Niba unywa inzoga, bikora mu rugero. Muri rusange, bivuze ko abagore batarenze inzoga imwe ku munsi kandi abagabo ntibarenze inzoga ebyiri ku munsi.
Ubutumwa bwo kujyana mu rugo
- Gabanya ibiryo birimo ibinure byinshi. Kuraho burundu ibiryo birimo ibinure bya trans.
- Kurya amafi afite amavuta, nka salmon na mackerel, iminsi ibiri cyangwa itatu mu cyumweru, ntukayaranze cyane.
- Koresha amavuta meza nka amavuta ya elayo mu rugero. Gabanya ingano niba uhangayikishijwe n'ibiro byawe.
- Kora imyitozo ngororamubiri nibura iminota 30 buri munsi. Baza muganga wawe mbere yo gutangira.
- Niba ufite umubyibuho ukabije, kugabanya ibiro bishobora gufasha cyane mu kugenzura cholesterol.
- Irinde kunywa itabi burundu kandi ugabanye kunywa inzoga.
- Icy'ingenzi kurushaho, buri gihe ganira na muganga wawe ku birebana n'ingano ya cholesterol yawe n'uburyo ivurwa, kandi ukurikize inama ze.
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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.