Niba ufite cholesterol nyinshi, cyangwa niba hari umuntu wo mu muryango wawe uyifite, ushobora kuba usanzwe witonda cyane ku byo urya. Ushobora kuba uzi byinshi ku byo kurya n'ibyo utagomba kurya kugira ngo ugenzure cholesterol. Ariko ... wigeze utekereza ku ikawa? Ikawa ni ikinyobwa abantu ku isi yose bakunda. Kandi akamaro ka kawa ku buzima kakunze kuvugwaho. Rero, uyu munsi turamenya neza isano iri hagati ya kawa na cholesterol nyinshi.
Ubushakashatsi bwinshi bwerekana ko kunywa ibikombe 4 bya kawa cyangwa munsi yayo ku munsi ari byiza ku buzima bwacu muri rusange. Ariko, hari ubushakashatsi bwagaragaje ko kunywa ibikombe birenga 4 bya kawa ku munsi byongera ibyago byo gupfa bitewe n'indwara z'umutima. Nubwo kawa idafite cholesterol mu buryo butaziguye, irimo amavuta abiri karemano ashobora kongera urugero rwa cholesterol. Ibi bintu by'imiti ni cafestol na kahweol . Ibi bigira ingaruka nke ku buryo umubiri wacu ugenzura cholesterol mu mwijima. Niyo mpamvu bivugwa ko urugero rwa cholesterol rushobora kwiyongera.
Kuki kunywa ikawa iyunguruye ari byiza ku mubiri?
Ubushakashatsi buherutse gukorwa bwagaragaje isano iri hagati y’ikoreshwa ry’ikawa n’urugero rwa cholesterol mu rubyiruko. Abashakashatsi basanze ko uko banywa ikawa nyinshi, nka espresso , ari ko cholesterol yabo yiyongera.
Noneho ushobora kwibaza itandukaniro riri hagati ya espresso. Tekereza kuri ibi, espresso ikorwa hakoreshejwe amazi ashyushye anyura mu bishyimbo bya kawa byaseye neza ku muvuduko mwinshi. Hanyuma, hafi ya byose biri mu bishyimbo bya kawa bivangwa na kawa. Ariko mu mashini ikoresha kawa isanzwe ikoresha mu rugo, amazi ashyushye anyura mu kayunguruzo kuzuyemo ibishyimbo bya kawa. Aka kayunguruzo kagabanya cyane amavuta yongera cholesterol (cafestol na kahweol) twavuze mbere avangwa na kawa.
Mu magambo make, iyo ikawa ivanze n'amazi ashyushye bihuye neza kandi mu gihe kirekire, ibintu byinshi bitera cholesterol byirundanya muri kawa.
Ubundi buryo bwo gukora ikawa busa n'ubu ni ubu:
- Ikawa itetse
- ikawa yo mu bwoko bwa French-press
- Ikawa yo muri Turukiya
Rero, abashakashatsi bizera ko niba ushaka kugabanya urugero rwa cholesterol yawe, cyangwa kuyikumira ngo yiyongere, kunywa ikawa iyunguruye ari cyo kintu cy'ubwenge cyane .
Tekereza ku ikawa ya Decaf
Ubushakashatsi bumwe bwerekana ko ikawa irimo kafeyine ishobora kongera urugero rwa cholesterol kurusha iya decaf. Nubwo ibi bitaragaragazwa 100%, niba uhangayikishijwe n'urugero rwa cholesterol yawe, guhindura ikawa ya decaf cyangwa kunywa uruvange rwa kawa isanzwe na decaf (igice cya kafe/igice cya decaf) bishobora kuba amahitamo meza. Ushobora kuvugana na muganga wawe kuri ibi kugira ngo umenye byinshi.
Witondere ibyo ushyira mu ikawa yawe!
Nubwo hari ibitekerezo bitandukanye ku bijyanye no kumenya niba ikawa ubwayo yongera cholesterol, ikintu kimwe abashakashatsi bazi neza: ibiryo birimo ibinure byinshi byongera urugero rwa cholesterol "mbi" ya LDL mu mibiri yacu. Ibintu byinshi twongera muri kawa bishobora kuba birimo ibinure byuzuye. Rero, ni ngombwa kwirinda ibi bintu.
| Ibyo kongeramo muri kawa | Kuki ibyo atari byiza? | Ni iki gishobora gukoreshwa mu mwanya wacyo? |
|---|---|---|
| Amata y'amata n'ibinure byose | Iki kiribwa kirimo ibinure byinshi byuzuye , byongera mu buryo butaziguye urugero rwa cholesterol ya LDL. | Amata adafite ibinure cyangwa amata make. Amata akomoka ku bimera nka soya. |
| Ibinyobwa bya kawa biryoshye | Ibi binyobwa byiza cyane mu maduka ya kawa ubu bisa n'ibinyobwa bya milkshake. Uretse kuba birimo isukari nyinshi, bishobora no kuba birimo ibintu nka cream na sirupe birimo amavuta menshi. | Kunywa ikawa isanzwe irimo isukari nkeya. Niba uyinywa, genzura ibikoresho byose uyinyweho gake. |
| Ikawa idapfa amasasu | Iyi kawa ikunzwe cyane n'abantu bafata indyo ya ketogenic, ikorwa mu mavuta n'amavuta ya kokonati (cyangwa amavuta ya MCT). Yombi irimo ibinure byinshi byuzuye. Hari raporo z'abantu bayinywa kenshi bahura n'izamuka ryihuse rya cholesterol. | Ni ngombwa kugisha inama muganga wawe mbere yo gukurikiza ubwo bwoko bw'indyo, cyane cyane niba ufite ibibazo bya cholesterol. |
Hanyuma, inama tugomba gukurikiza ku bijyanye n'ikawa na cholesterol ikoreshwa ku bindi biribwa n'ibinyobwa byinshi. Ni ukuvuga kumenya byose no kubikoresha neza. Witondere uburyo uteka ikawa yawe n'ibyo wongeramo. Hanyuma ushobora kwishimira igikombe cya kawa ukunda nta kibazo cy'ubuzima ufite.
Ubutumwa bwo kujyana mu rugo
- Kunywa ibikombe biri munsi ya 4 bya kawa ku munsi muri rusange ni byiza ku buzima. Kunywa ibirenze ibyo bishobora kongera ibyago byo kurwara indwara z'umutima.
- Niba uhangayikishijwe n'urugero rwa cholesterol yawe, ni byiza kunywa ikawa iyunguruye .
- Uburyo buhuza ikawa n'amazi ashyushye (espresso, French-press, ikawa ishyushye) byongera amahirwe y'uko ibintu byongera cholesterol byiyongera muri kawa.
- Ibintu nk'amata meza, amata arimo ibinure byinshi, sirupe irimo isukari, n'amavuta byongewe mu ikawa bishobora kongera urugero rwa cholesterol mbi (LDL) .
- Niba ufite impungenge ku gipimo cya cholesterol yawe n'imirire yawe, ganira na muganga wawe kuri ibyo kandi umugire inama ikwiye.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.