Ni gute wagenzura cholesterol binyuze mu byo urya? Reka tuganire!

Ese ibyo urya bigira ingaruka ku rugero rwa cholesterol mu mubiri wawe? Yego, birakora. Cholesterol ni ikintu gifite ibara ry'umutuku gikenewe cyane mu bintu byinshi mu mubiri wacu, nko kubaka uturemangingo no gukora imisemburo imwe n'imwe. Umwijima wacu utanga cholesterol yose dukeneye. Rero, mu by'ukuri, ntabwo dukeneye cholesterol iyo ari yo yose mu biribwa. Ni nko kongera umucanga mwinshi ku mucanga. Ariko, ibiryo turya bigira ingaruka gusa kuri 20% kugeza kuri 30% bya cholesterol mu maraso yacu. Ariko ni ngombwa kugenzura icyo kigero.

Ibiribwa byongera kandi bigagabanya cholesterol mbi (LDL)

Hari ubwoko bubiri bw'ingenzi bwa cholesterol mu mibiri yacu. Bumwe ni cholesterol "nziza", yitwa HDL (High-Density Lipoprotein). Ubundi ni cholesterol "mbi", yitwa LDL (Low-Density Lipoprotein). Iyi LDL ni yo kibazo. Ishobora kwirundanya mu mitsi y'amaraso ikayifunga. Ibi byongera ibyago byo kurwara indwara z'umutima .

Inkuru nziza ni uko hari ibiryo bimwe na bimwe bishobora kongera urugero rwa cholesterol "mbi" ya LDL yawe. Hari kandi n'ibiryo bimwe na bimwe bishobora gufasha kugabanya urugero rwa cholesterol ya LDL. Bityo, iyo uzi ibyo ugomba kurya n'ibyo utagomba kurya, ushobora kugenzura urugero rwa cholesterol yawe no kugabanya ibyago byo kurwara indwara z'umutima . Kuganira n'inzobere mu mirire kuri ibi bishobora kugufasha cyane.

Ni ibihe biribwa birimo cholesterol nyinshi?

Kolesteroli dukura mu biribwa yitwa "Kolesteroli y'ibiribwa." Iboneka cyane cyane mu bikomoka ku nyamaswa. Urugero, inyama, foromaje, n'ibikomoka ku mata.

Ariko, reba, ubushakashatsi buheruka bwerekana ko iyo bigeze ku kugabanya cholesterol, atari cholesterol tugomba guhangayikishwa cyane n'ibiryo. Ni ubwoko bubiri bw'ibinure bitari byiza ari byo biteje akaga cyane - ibinure byuzuye n'ibinure bya trans. Ikibabaje ni uko ibiryo byinshi birimo cholesterol nyinshi bishobora no kuba birimo ibinure bitari byiza.

Ni gute wagabanya cholesterol binyuze mu mirire?

Noneho reka turebe uburyo bwo kugabanya cholesterol binyuze mu biribwa n'ibinyobwa. Dore bimwe mu bintu ushobora gukora:

• Shyiramo fibre nyinshi zishobora gushonga mu mirire yawe.
• Gabanya kurya ibinure byuzuye .
• Ntukarye ibinure bya trans!
• Kurya indyo yuzuye.

Noneho reka tuvuge kuri buri kimwe muri ibi ukwacyo.

1. Shyiramo fibre nyinshi zishobora gushonga mu mirire yawe.

Iki ni cyo kintu cy'ingenzi gifasha kugabanya cholesterol yawe ya `(LDL). `(Fibre isobeka)` ni ubwoko bwa fiber ishongera mu mazi. Iyi fiber ifatana n'ibinure (bikozwe muri cholesterol) mu mubiri wacu ikayikura mu mubiri hamwe n'imyanda. Tekereza nk'ikirungo, kiyikuramo cholesterol.

Gerageza kubona hagati ya garama 10 na 25 za fibre isomba ku munsi. Ni byiza kubaza muganga wawe ingano ikubereye ukurikije ibyo ukeneye buri munsi kuri karori.

Dore bimwe mu biribwa birimo "fibre ishonga" nyinshi:

• Ibishyimbo byumye nk'amashu, ubunyobwa n'ibishyimbo bibisi
• Imbuto z'imitobe nka pome, imbuto z'umukara, amacunga, na tangerines
• Ingano n'ibinyampeke by'ingano
• Umuceri w'umukara

2. Gabanya ibinure byuzuye

Ibinure byuzuye ni ubwoko bw'ibinure bikomeye ku bushyuhe bw'icyumba. Ibi bikunze kuboneka muri:

• Inyama zatunganyijwe nka sosiso, bacon, na pepperoni.
• Uduce tw'inyama dufite ibinure nk'imbavu z'ingurube, inkoko idafite uruhu, n'uduce tw'inyama z'inka dufite ibinure.
• Ibyokurya byuzuye amata - amavuta, amavuta ashyushye, foromaje y'amata, na yawurute (amavuta ashyushye).
• Mu mavuta y'ibitoki n'amavuta y'amapamu.
• Mu biryo bikaranze cyane.

Imibiri yacu ikenera ingano runaka y'ibinure byuzuye kugira ngo ikomeze kugira ubuzima bwiza. Ariko, iyo turiye ibiryo tudasuzumye ibyapa by'imirire, dushobora kurya ibinure byuzuye kurusha uko tubitekereza. Iyo umaze kumenya ingano y'ibinure byuzuye biri mu biryo urya buri gihe, biroroha kubona uburyo bwo kubigabanya.

Ushobora kuba wibaza uti “Ni angahe arenze urugero?” Mu magambo make, 5% kugeza kuri 6% by'ibiryo byose bya karori bya buri munsi bigomba kuva mu binure byuzuye.

Urugero, amavuta ya elayo arimo ibinure byuzuye, ariko akamaro kayo ku buzima gatuma ikwiye kongerwa mu mirire yawe mu rugero (nk'ibiyiko bine ku munsi). Ni kimwe no kuri avoka na walnuts. Icy'ingenzi ni ukureba ubwoko bw'ibiryo ibinure bikomokaho. Niba ibinure byuzuye bikomoka ku biribwa bizima, nta kibazo cyo kurenga urugero rwatanzwe. Niba ufite gushidikanya, vugana n'inzobere mu mirire umubaze amasoko y'ibinure byuzuye ugomba gukuraho n'ibyo ushobora kugumana mu rugero.

3. Ntukarye ibinure bya trans!

Ibinure bya Trans ni ikintu gikorwa hifashishijwe hydrogene mu mavuta y’ibimera. Mu bihe byashize, ibiryo byihuse n’ibiribwa byatunganyijwe byari isoko nyamukuru ry’ibinure bya trans mu mirire y’abantu. Ibi biterwa nuko ibyo biribwa byari birimo amavuta ya hydrogene igice, yahinduwemo ibinure bya trans mu gihe cyo kubitunganya. Ariko, mu 2018, Ikigo gishinzwe ibiribwa n’imiti muri Amerika (FDA) cyabujije ikoreshwa ry’ayo mavuta ya hydrogene igice mu biribwa.

Nubwo ari inkuru nziza, ntibivuze ko ibiryo byihuse n'ibiribwa byatunganyijwe nta kibazo bifite. Bishobora kuba birimo ibinure byinshi byuzuye. Nanone, bishobora kuba birimo ibinure bya trans bitewe n'uburyo bitetse (nk'ibikaranga).Umubiri wawe ntukeneye ibinure bya trans na gato. Nta buzima buhagije bifite, kandi ibiryo birimo nta nyungu bigira ku buzima. Rero, ni byiza kubyirinda burundu niba bishoboka.

Kugira ngo ugabanye ibinure bya trans mu ndyo yawe, irinde kurya ibi bintu:

• Ibiryo byihuse
• Ibiryo bikaranze
• Ibikoresho byo guteka mu bucuruzi nka biscuits, donuts, na keke

4. Kurya indyo yuzuye

Mu gihe ugerageza gucunga urugero rwa cholesterol binyuze mu biribwa, ni ngombwa gutegura amafunguro arimo ibi bikurikira:

• Imbuto
• Imboga
• Ibinyampeke (cyane cyane ibifite ibinyampeke)
• Ibyokurya bikungahaye kuri poroteyine (amafi, inkoko, amagi , imbuto z'ubunyobwa)
• Ibiryo by'amata cyangwa ibindi bisimbura ibyo
• Ibinure (ubwoko bwiza)

Iyo uzi ibiryo ugomba guhitamo n'ibyo ugomba kureka, biroroha gutegura amafunguro meza kandi yuzuye.

Indyo yo mu Nyanja ya Mediterane

Abahanga mu by'imirire batanga inama ku mirire yo mu nyanja ya Mediterane nk'uburyo bwo kurya neza mu mutima. Iyi gahunda ishobora kugufasha kugenzura urugero rwa cholesterol mu mubiri wawe no gushyigikira izindi ngingo nyinshi z'ubuzima bwawe. Niba ukurikiza indyo yo mu nyanja ya Mediterane, uzagira uti:

• Teganya amafunguro yawe ukurikije ibiryo bikomoka ku bimera. Ibi birimo imbuto, imboga, ibinyampeke byuzuye, n'imbuto z'ibinyampeke.
• Kurya amafi, inkoko zitarimo ibinure, amafi yo mu nyanja, amagi n'amata ku rugero.
• Irinde inyama zitukura, ibiryo bikaranze, deseri, n'ibindi byose bikozwe mu ifu yera.

Icy'ingenzi ni ukwitondera ubwoko bw'ibinure urya. Indyo yo mu nyanja ya Mediterane igabanya kurya ibinure byuzuye n'ibinure bya trans, bishobora kugira ingaruka nini ku rugero rwa LDL.

Bite se niba ngenzura indyo yanjye ariko cholesterol yanjye ntigabanuke?

Ibintu urya bishobora kongera cyangwa kugabanya ingano ya cholesterol mu maraso yawe. Ariko, rimwe na rimwe, uko wagerageza kose, ushobora kunanirwa kugabanya urugero rwa cholesterol yawe ku rugero wifuza. Hari impamvu nyinshi zibitera.

• Ingaruka za gene: Ingirabuzimafatizo zihererekanywa kuva ku gisekuru kugeza ku kindi zigira ingaruka ku rugero rwa cholesterol yawe.
• Imyaka: Uko tugenda dusaza, urugero rwa cholesterol mu mubiri wacu narwo ruriyongera.
• Igihe: Bifata igihe kugira ngo ubone ibisubizo by'impinduka mu mirire.