Ese raporo yawe iheruka kwa muganga yavuze ko urugero rwa cholesterol yawe ruri hejuru gato? Benshi muri twe iyo tubibonye turatinya. Twibwira tuti: "Oh, ngomba guhagarika kurya amavuta, ice cream, n'inyama zirimo ibinure kuva ubu." Nubwo hari ukuri kuri iyo nkuru, hari n'inkuru nziza kuri wewe. Ni ukuvuga ko kongeramo ibindi biribwa bimwe na bimwe mu mirire yawe bishobora gufasha kugenzura urugero rwa cholesterol yawe. Ni gute ibi ari byiza kandi byoroshye kuruta kumira ikinini n'amazi?
Ese koko ibi ni bimwe mu biryo by’ubumaji? Oya, ariko bisa cyane n’ubumaji. Abashakashatsi basanze ibi biribwa byihariye, byitwa "ibiryo bikora neza," bigira ingaruka nziza ku rugero rwa cholesterol yawe. Ubushakashatsi bumwe bwagaragaje ko indyo irimo ibi "biryo biryoshye" ishobora kugira akamaro nk'imiti imwe igabanya cholesterol mu kugabanya cholesterol "mbi" mu mubiri wawe, cyangwa cholesterol ya LDL (Low-Density Lipoprotein) . Ibi byagaragaye cyane ku buryo Ikigo gishinzwe ibiribwa n'imiti (FDA) muri Leta Zunze Ubumwe za Amerika cyanahaye ibi biribwa "ikimenyetso cy'ubuzima" ko bishobora kugenzura cholesterol.
Ni ibihe "biryo byiza" bigabanya cholesterol?
Noneho reka turebe ibi biribwa byiza cyane ku mutima wacu kandi bifasha mu kugenzura cholesterol. Ntabwo bigoye cyane kubishyira mu mirire yawe ya buri munsi.
| Ubwoko bw'ibiribwa | Uburyo bwo gufasha umubiri |
|---|---|
| Ifi ifite ibinure Urugero: salmon, mackerel, herring, mackerel | Aside y'ibinure ya omega-3 iri muri aya mafi ni nziza cyane ku buzima bw'umutima. Ifasha kugabanya umuvuduko w'amaraso no kugabanya ubundi bwoko bw'ibinure mu maraso bwitwa triglycerides. |
| Ingano n'ibinyampeke by'ingano | Zikungahaye kuri fibre ishongesha. Iyi fibre ikora nk'ikiyiko, ikanyunyuza cholesterol mu nzira y'igogora kandi igafasha kuyikura mu mubiri wawe. Kurya igikombe cy'ibirayi mu gitondo ni intangiriro nziza. |
| Imbuto nk'imbuto za walnuts n'amande | Izi mbuto zirimo ibinure byiza (ibinure bidafite ibinure). Kurya uduce duto tw'izi mbuto ku munsi bishobora kugabanya cholesterol mbi (LDL). Ariko ntukarye nyinshi muri zo, kuko zifite karori nyinshi. |
| Ibiryo birimo ibimera bya Sterols cyangwa Stanols | Ibi byongerwa muri margarine zimwe na zimwe, yawurute, n'ibinyobwa by'imbuto. Ibi bimera Sterols na Stanols ni ibintu biva mu bimera. Bibuza umubiri kwinjiza cholesterol mu ndyo. |
| Ibinyamisogwe Urugero: ubunyobwa, lentile, amashaza, soya | Ibi kandi birimo fibre nyinshi zishobora gushonga. Kubishyira mu mirire yawe ya buri munsi bishobora gufasha kugabanya urugero rwa cholesterol. |
Menya neza ko uzirikana ibi bintu mu gihe uhindura indyo yawe!
Nyuma yo kumenya ibiryo bigabanya cholesterol, si byiza gufata ibyemezo wenyine, ukavuga uti “Sawa, noneho ndabirya nkagabanya cholesterol yanjye.” Iki si ikintu wagakwiye gukora wenyine.
Mbere ya byose, vugana na muganga wawe.
Ku bijyanye no gucunga urugero rwa cholesterol mu mubiri wawe, icy'ingenzi ni ugukorana na muganga wawe . Nubwo guhindura imirire bishobora gufasha cyane, hari abantu bashobora gukenera imiti kugira ngo bagabanye ibyago byo kurwara indwara z'umutima. Rero, fata raporo zawe maze uhure na muganga wawe kugira ngo muganire kuri gahunda nziza yo kuvura. Ushobora guhabwa imiti hamwe n'impinduka mu mirire.
Ibi biribwa si "ubumaji"!
Ibi kandi ni ikintu ugomba kuzirikana. Ntugatekereze ko kurya urushyi rw'imbuto z'umunyu cyangwa igikombe cy'ingano mu gitondo bitazagutwara, cyangwa ko ubona uruhushya rwo kurya ibiryo byinshi by'amavuta, ibiryo bikaranze, na keke uko ushaka.
Kugira ngo yungukire muri ibi biribwa byiza, ugomba kugira ubuzima bwiza muri rusange.
Ibyo bivuze ko,
- Gabanya ibiryo byatunganyijwe, ibiryo bikaranze, ibinyobwa birimo isukari, n'ibiryo birimo ibinure byinshi (urugero: inyama zitukura, foromaje, amavuta) uko bishoboka kose.
- Genzura ibiro byawe.
- Imyitozo ngororamubiri buri munsi. Kora ikintu nko kugenda n'amaguru nibura iminota 30 ku munsi.
Mu magambo make, ni nko kubaka inzu. Ntushobora kubaka inzu ukoresheje itafari rimwe gusa. Mu buryo nk'ubwo, ntushobora kugira ubuzima bwiza ukoresheje "ibiryo biryoshye" bimwe gusa. Indyo yuzuye, ubwoko butandukanye, n'imyitozo ngororamubiri ihagije byose ni ibintu bizagufasha kugumana umutima muzima.
Ubutumwa bwo kujyana mu rugo
- Hari ibiryo byihariye nk'amashu, amafi afite amavuta, n'imbuto za walnuts bifasha kugabanya urugero rwa cholesterol mbi (LDL) mu mubiri wawe.
- Kongera ibi biribwa mu mirire yawe byonyine ntibizagufasha kugenzura cholesterol yawe. Menya neza ko wagisha inama muganga wawe . Ushobora gukenera imiti.
- "Superfoods" si uburenganzira bwo kurya ibindi biribwa bidafite akamaro uko ushaka. Ni ngombwa kugira indyo yuzuye kandi yuzuye muri rusange.
- Kugira ngo ubone umusaruro mwiza, gukora imyitozo ngororamubiri buri gihe no kugenzura ibiro ni ngombwa , hamwe no guhindura imirire.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.