Ese koko ibiryo urya bigira ingaruka kuri cholesterol? Reka tubimenye neza!

Abantu benshi bibaza niba ibyo turya n'ibyo tunywa bigira ingaruka ku rugero rwa cholesterol yacu. Yego, ibyo turya bigira ingaruka ku rugero rwa cholesterol mu maraso yacu. Cholesterol ni ikintu gifite uburozi umubiri wacu ukeneye kugira ngo ukore. Mu by'ukuri umwijima wacu ni wo utuma cholesterol dukeneye. Rero ntabwo dukeneye kubona cholesterol mu biribwa, nk'aho twongera umucanga mu nyanja. Ariko icy'ingenzi kumenya ni uko ibiryo urya bigira ingaruka kuri 20% kugeza kuri 30% bya cholesterol mu maraso yacu. Hari ibiryo bimwe na bimwe byongera cholesterol "mbi" yacu, cyangwa cholesterol ya LDL, kurusha ingano isabwa. Hari kandi n'ibiryo bimwe na bimwe bifasha kugabanya cholesterol ya LDL. Rero, niba uzi ibyo kurya n'ibyo kurya ugomba kwirinda, ushobora kugenzura urugero rwa cholesterol yawe no kugabanya ibyago byo kurwara indwara z'umutima.

Ni ibihe biribwa bifite cholesterol nyinshi?

Cholesterol dukura mu biribwa yitwa cholesterol yo mu biribwa . Iboneka cyane cyane mu biribwa bikomoka ku nyamaswa. Urugero, mu nyama, foromaje, n'ibikomoka ku mata. Ariko, ubushakashatsi bwagaragaje ko iyo bigeze ku kugabanya cholesterol, atari cholesterol yo mu biribwa tugomba kwitaho cyane. Ahubwo, ubwoko bubiri bw'ibinure bitari byiza , ibinure byuzuye n'ibinure bya trans, ni byo bintu by'ingenzi bitera cholesterol mbi nyinshi. Ikibabaje ni uko ibiryo byinshi birimo cholesterol nyinshi mu biribwa bishobora no kuba birimo ibi binure bitari byiza.

Ni gute wagabanya cholesterol binyuze mu mirire?

Ushobora kugabanya cholesterol yawe ukurikije izi ntambwe mu gihe utegura amafunguro yawe:

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

Shyiramo fibre ishongesha mu mirire yawe.

Hari ibiryo bimwe na bimwe bishobora kugufasha kugabanya urugero rwa cholesterol ya LDL. Kimwe muri ibi by'ingenzi ni fiber isomba . Iyi ni ubwoko bwa fiber isomba mu mazi. Iyi fiber isomba ifatana n'ibinure byacu (bikozwe muri cholesterol) kandi ivanwamo n'imyanda. Gerageza kubona hagati ya garama 10 na 25 za fiber ku munsi. Baza muganga wawe ingano ikubereye ukurikije ibyo ukeneye kuri karori. Dore bimwe mu biribwa ushobora kongeramo mu mirire yawe birimo fiber isomba:

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

Ese tugomba kugenzura ibinure byuzuye?

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

• Inyama zatunganyijwe : Ibintu nka hot dog, sosiso, bacon, pepperoni.
• Inyama zirimo ibinure: Inyama z'ingurube, inkoko idafite uruhu, n'inyama zirimo ibinure.
• Ibikomoka ku mata byuzuye ibinure: amavuta, amavuta aremereye, foromaje y'amata, amavuta ashyushye.
• Amavuta ya kokonati n'amavuta ya palme.
• Ibiryo bikaranze.

Mu by’ukuri, imibiri yacu ikenera ibinure byuzuye kugira ngo ikomeze kugira ubuzima bwiza. Ariko, iyo tudasomye ibyapa by’imirire biri ku biribwa turya, biroroshye kongeramo ibinure byuzuye byinshi mu mibiri yacu. Iyo umaze kumenya ingano y’ibinure byuzuye biri mu biribwa urya, biroroshye kubona uburyo bwo kubigabanya. Ushobora kuba wibaza uti "Ni angahe ari menshi?" 5% kugeza kuri 6% gusa bya karori zose ku munsi zigomba kuva mu binure byuzuye.

Icy'ingenzi: Izi ngaruka ni inama gusa, si amategeko ahamye. Guhora ushishikajwe n'imibare no kurya ibiryo bito bishobora gutera ingeso mbi zo kurya nka orthorexia . Abahanga mu by'imirire nabo baravuga ko niba uhangayikishijwe n'iyi mibare, ushobora kubura ibiryo byiza cyane.

Urugero, amavuta ya elayo, nubwo arimo ibinure byuzuye, bikwiye kongerwa mu mirire yawe mu rugero ruciriritse (kugeza ku biyiko bine ku munsi) bitewe n'inyungu zayo ku buzima. Mu buryo nk'ubwo, hari ibiryo birimo ibinure byuzuye, nka avoka na walnuts, ariko tugomba kubigumana mu mirire yacu. Icy'ingenzi ni ukureba aho ibinure bikomoka. Kubera ko ibinure byuzuye bikomoka ku biribwa byiza, nta kibazo cyo kurenga gato urugero rwatanzwe. Niba ushidikanya, vugana n'inzobere mu by'imirire kugira ngo umenye isoko y'ibinure byuzuye ukwiye gukuraho n'iyo ushobora kugumana mu rugero ruciriritse.

Ntukarye ibinure bya trans!

Amavuta ya Trans akorwa no kongeramo amavuta y’ibimera y’amazi na hydrogen. Ibiryo byihuse n’ibiribwa byatunganyijwe ni byo bikomoka ku mavuta ya Trans mu mirire y’abantu. Ibi biterwa nuko ibyo biribwa birimo amavuta ya hydrogene igice.Amavuta ya Trans yongerwamo mu gihe cyo gukora aya mavuta. Ariko, mu 2018, Ikigo gishinzwe Ibiribwa n'Imiti muri Amerika (FDA) cyabujije ikoreshwa ry'aya mavuta ya hydrogene mu biribwa. Nubwo ari inkuru nziza, ntibivuze ko ibiryo byihuse n'ibiribwa byatunganyijwe nta kibazo bifite. Bishobora kuba birimo amavuta menshi yuzuye. Nanone, uburyo bitekwa (urugero, gukaranga cyane) bushobora kuba burimo amavuta ya trans. Umubiri wawe ntukeneye amavuta ya trans. Ni mabi kuri wewe, kandi ibiryo birimo nta nyungu bigira ku buzima. Ni byiza kubyirinda burundu niba bishoboka. Kugira ngo ugabanye amavuta ya trans mu mirire yawe, irinde ibi bintu:

• Ibiryo byihuse.
• Ibiryo bikaranze.
• Ibikoresho byo guteka (Ibikoresho byo guteka mu bucuruzi) - nk'ibisuguti, donuts, amafunguro.

Kurya indyo yuzuye.

Mu gihe ugerageza kugera ku rugero rwiza rwa cholesterol binyuze mu mirire, ni ngombwa kurya indyo yuzuye irimo ibi bikurikira:

• Imbuto.
• Imboga.
• Ibinyampeke - nk'umuceri w'ibinyampeke, buckwheat, n'ingano.
• Ibyokurya bya poroteyine - amafi, inkoko idafite uruhu, lentils, ubunyobwa.
• Amata/amata akoreshwa mu buryo butandukanye - amata adafite ibinure byinshi, yawurute.
• Ibinure - Ibinure byiza (urugero: amavuta ya elayo, avoka, imbuto z'ubunyobwa - ku rugero ruciriritse).

Ushobora kubona igitekerezo gito cy'ibyo wahitamo n'ibyo wakwirinda. Ubu bumenyi buzagufasha gutegura ifunguro ryiza kandi rifite intungamubiri.

Ese nshobora kurya utuntu duto cyangwa deseri?

Niba urya utuntu duke cyane, urye bike cyane, kandi witondere ibyo uhisemo. Hitamo utuntu duke dufite ibinure byinshi, isukari, na sodiyumu (umunyu). Dore utuntu duke dufite akamaro n'ingano y'ibiryo watanga:

• Imbuto nka walnuts, almonds, pecans, na pistachios (1/4 cy'igikombe).
• Imbuto z'ibihaza cyangwa imbuto z'ibihwagari (1/4 cy'igikombe).
• Ubunyobwa butogoshejwe (1/2 cy'igikombe).
• Imbuto nshya (icunga rito cyangwa pome) n'imbuto nke.
• Amavuta y'ubunyobwa cyangwa amavuta y'amande adasembuye.
• Popcorn (ibikombe 3, byashyizwemo) n'igice cya foromaje.
• Imboga mbisi (igikombe 1)
• Ibinyampeke byuzuye hamwe na yawurute y'Abagereki (1/2 cy'igikombe).
• Foromaje irimo imboga zitetse (igikombe 1).

Witondere iyo uguze utuntu duke cyangwa deseri mu iduka. Byinshi muri byo biba bifite ibinure bike ariko bishobora kuba birimo isukari nyinshi. Witondere ingano y'isukari. Vugana na muganga wawe ku ngano ikwiye y'isukari. Urwaye diyabete (Diabete Mellitus)Ibi ni ingenzi cyane cyane niba urwaye diyabete cyangwa isukari nyinshi mu maraso. Uburyo bumwe bwo kurya ikintu cyiza gifite isukari nke n'ibinure ni ukugerageza guteka desert nziza mu rugo. Hari resept nyinshi zishobora gukorwa zidafite isukari cyangwa zidafite isukari nke cyane, kandi zigakomeza kuryoha.

Tekereza kuri ibi bintu mugihe uteka!

Guteka mu rugo bishobora kugufasha kugenzura indyo yawe. Ariko, si ibintu byose uteka mu rugo bifite akamaro cyangwa korositeroli nziza. Wibuke izi nama zo guteka kugira ngo zigufashe gukurikiza gahunda yawe yo kurya neza. Muganga wawe cyangwa inzobere mu mirire ashobora kuguha izindi nama nk'izi.

• Shyiramo amafi menshi mu ndyo yawe. Gerageza kurya nibura garama 225 ku cyumweru. Ariko ntukayakaranga!
• Irinde gukoresha amavuta, amavuta y'inka n'amavuta yo guteka. Ahubwo koresha amavuta meza yo guteka (nk'amavuta ya elayo), ariko mu rugero ruto gusa. Gerageza gukoresha amavuta y'imboga adafite umunyu mwinshi aho gukoresha amavuta mu gihe uteka imboga, amafi n'inkoko.
• Teka, karanze, cyangwa uteke ibiryo mu mwuka ushyushye. Irinde gukaranga.
• Shaka ubundi buryo bwo guteka bushobora gusimbura amavuta n'amavuta.
• Mu gihe uteka isupu , gwiza kabiri ingano y'imboga . Ibi bizongera fibre mu isupu yawe. Kugira ngo ubone umwanya, gabanya umuceri cyangwa noodles ho kimwe cya kabiri.
• Shaka ibimera n'ibirungo ukunda hanyuma ubikoreshe mu kuryoshya ibiryo byawe aho gukoresha amavuta, umunyu, cyangwa isosi irimo ibinure byinshi.
• Kora isosi yawe ya salade. Koresha amavuta ya elayo na vinegere ya balsamique (cyangwa ibindi bisa). Isosi ya salade ni uburyo bworoshye bwo kongeramo ibinure byuzuye mu mirire yawe.
• Mu gihe uteka isupu cyangwa isosi , kuramo urwego rw'ibinure ruri hejuru. Iyo isupu cyangwa isosi imaze gukonja, bishyire muri firigo amasaha make. Iyo uyikuyemo, uzabona urwego rw'ibinure byinshi hejuru, bishobora gukurwaho byoroshye.
• Kura uruhu rw'inkoko mbere yo kuyiteka. Siga ibirungo ku nyama, ntubisige ku ruhu.

Indyo ya TLC n'indyo yo mu nyanja ya Mediterane ni iki?

Indyo ya TLC ni imwe muri gahunda ya Therapeutic Lifestyle Changes (TLC) . Ni gahunda y'ibice bitatu igamije kugabanya cholesterol binyuze mu mirire, imyitozo ngororamubiri, no kugenzura ibiro. Iyi gahunda yateguwe n'Ikigo cy'Igihugu cy'Ubuzima cya Amerika mu 1985. Hari abantu bagikurikiza kugeza ubu. Ariko, hari ikibazo. Dukurikije ubushakashatsi buheruka, iyi ndyo ifite ibinure bike cyane kandi irimo karubohidrati nyinshi cyane. Bityo , ibi bizagabanya urugero rw'isukari mu maraso yawe,Igipimo cya triglyceride nacyo gishobora kwiyongera, cyane cyane iyo utariye karubohidrati nziza. Niyo mpamvu abahanga mu by'imirire ubu basaba indyo ya Mediterane nk'uburyo bwo kurya neza ku mutima. Iyi gahunda ishobora kugufasha kugenzura urugero rwa cholesterol yawe, ndetse no gushyigikira izindi ngingo nyinshi z'ubuzima bwawe. Niba ukurikiza indyo ya Mediterane:

• Teganya amafunguro yawe ukurikije ibiryo bikomoka ku bimera . Ibi birimo imbuto, imboga, ibinyampeke byuzuye, n'ibishyimbo.
• Kurya amafi, inkoko zitarimo ibinure, amafi yo mu nyanja , amagi n'ibikomoka ku mata ku rugero.
• Irinde kurya inyama zitukura, ibiryo bikaranze, deseri, n'ibindi byose byakozwe mu ifu y'umugati.

Icy'ingenzi ni ukwitondera ubwoko bw'ibinure urya. Indyo yo mu nyanja ya Mediterane igabanya ingano y'ibinure byuzuye n'ibinure bya trans urya. Ibi bishobora kugira itandukaniro rikomeye ku rugero rwa cholesterol ya LDL yawe. Ahubwo, bisimbura ubwo bwoko bw'ibinure n'ibinure byiza bifasha ubuzima bw'umutima wawe muri rusange. Ubushakashatsi bwagaragaje ko iyi ndyo ishobora kugabanya ibyago byo kurwara indwara z'umutima n'imitsi .

Bite se niba cholesterol ikiri hejuru nubwo wahindura indyo yawe?

Ibiryo urya bishobora kongera cyangwa kugabanya ingano ya cholesterol mu maraso yawe, cyane cyane cholesterol mbi itera atherosclerosis . Ubu bumenyi bushobora kugufasha cyane. Amahitamo yawe ashobora kugira icyo ahindura. Ariko rimwe na rimwe, uko wagerageza kose, ushobora kunanirwa kugabanya urugero rwa cholesterol yawe ku rugero wifuza. Hari impamvu nyinshi zibitera.

Amahitamo y'ibiryo ntabwo buri gihe aba ari mu maboko yawe.

Mu isi itunganye, buri wese yabona ibiryo bifite intungamubiri, umwanya wo guteka, n'umutungo w'abaturage kugira ngo bimufashe kugera ku ntego ze. Mu by'ukuri, tugomba guhitamo dukurikije inzitizi dufite. Twese dufite inzitizi zacu bwite n'ibintu bigira ingaruka ku mahitamo dukora. Bityo, amahitamo yacu ku giti cyacu ni uduce duto tw'ikinyuranyo kinini umuryango wacu wose wubakira hamwe. Ntukiteshe agaciro niba ufite inzitizi zo gufata amahitamo yose meza ashyigikira indyo irimo cholesterol nke. Ahubwo, kora uko ushoboye kose.

Uturemangingo twawe natwo tugira uruhare.

Abahanga mu bya siyansi bizera ko imiterere y’uturemangingo (genes) igira ingaruka ku rugero rwa cholesterol yawe. Nubwo guhindura imirire bishobora gufasha, rimwe na rimwe ntabwo byonyine bizagira icyo bihindura kugira ngo umubare wawe ugere ku rugero rwiza. Hari abantu bafite cholesterol nyinshi cyane kuko imibiri yabo idashobora gukura cholesterol mbi (LDL). Iyi ndwara yavutse yitwaBitwa Familyal Hypercholesterolemia. Rero, biragoye cyane ku bantu nk'abo kugabanya urugero rwa cholesterol yabo binyuze mu mirire gusa. Bashobora gukenera statins cyangwa indi miti.

Kolesteroli yiyongera uko umuntu akura.

Uko tugenda dusaza, urugero rwa cholesterol rugenda rwiyongera. Bityo rero, ingaruka z'impinduka mu mirire ku myaka 30 zishobora kuba zitameze kimwe ku myaka 60.

Impinduka bifata igihe.

Iyo uhinduye ibyo urya, ushobora kwitega kubona impinduka mu mibare ya cholesterol yawe vuba. Ariko imibare ya cholesterol yawe igaragaza imiterere igenda ikura uko igihe kigenda gihita.

Tekereza ku kibaho kinini gipfundikiye. Iyo ugihanaguye rimwe ukoresheje agahanagura, bimwe mu byanditse bizahanagurwa. Ariko kugira ngo uhanagure inyandiko zose, ugomba gukomeza guhanagura igihe runaka. Hagati aho, undi muntu azandika ku bice wahanaguye (ushobora kuba ukiri kurya ibiryo byongera cholesterol ya LDL, kandi umubiri wawe uracyakora cholesterol!).

Ihangane, ha umubiri wawe umwanya wo kumenyera gahunda nshya yo kurya. Hagati aho, shyiramo imyitozo ngororamubiri ya buri munsi mu mibereho yawe. Baza kandi muganga wawe igihe bizatwara kugira ngo ubone impinduka ndetse niba imiti hamwe na gahunda nshya yo kurya bizakugirira akamaro.

Ubutumwa bwo kujyana mu rugo

Ibiryo urya bishobora kugira ingaruka zikomeye ku buzima bwawe, cyane cyane urugero rwa cholesterol mu mubiri wawe. Niba utangiye guhindura imirire yawe, ihangane. Ntukitege guhindura gahunda yawe yo kurya burundu mu ijoro rimwe. Kora impinduka nto, zoroshye, kandi wongereho buhoro buhoro ibindi. Ushobora kubura bimwe mu biribwa ukunda. Ariko, aho kwibanda ku biribwa ugabanya, shyira imbaraga ku biribwa bishya ugerageza. Nanone, shyira umuryango wawe n'inshuti zawe muri gahunda yawe nshya. Sobanura impamvu urimo gukora izi mpinduka n'uko bashobora kugufasha. Biroroshye cyane gukurikiza gahunda y'imirire iyo abantu bagukikije bagushishikariza kugera ku ntego zawe. Wibuke ko impinduka nto zigira umusaruro ukomeye!

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