"Muganga, cholesterol yanjye iri hejuru gato. Ese nareka kurya inyama n'amafi burundu?" Iki kibazo kibazwa n'abantu benshi mu gihugu cyacu bahangayikishijwe n'urugero rwa cholesterol bafite. Hari abantu batinya kureka kurya inyama burundu. Ariko ntabwo ari ngombwa ko ureka inyama burundu. Icy'ingenzi ni ukumenya neza ubwoko bw'inyama urya, ingano y'ibyo urya, n'uburyo uteka, no gufata amahitamo meza.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Mbere na mbere, cholesterol ni iki?
Muri make, cholesterol ni ubwoko bw'ibinure biboneka mu mibiri yacu. Mu by'ukuri, cholesterol ni ingenzi mu mirimo myinshi y'ingenzi mu mibiri yacu, nko kubaka uturemangingo no gukora imisemburo imwe n'imwe. Ariko ikibazo ni uko yirundanya cyane mu mubiri.
Iyo tuvuze kuri cholesterol, tuba tuvuga ku bwoko bubiri bw'ingenzi, sibyo?
1. Cholesterol "Nyiza" (HDL - High-Density Lipoprotein): Iyi ni nk'isuku y'imitsi yacu y'amaraso. Ikura cholesterol mbi idakenewe mu mubiri wose ikayijyana mu mwijima kugira ngo isohoke. Rero, kongera iyi ni byiza ku mubiri.
2. Kolesteroli "mbi" (LDL - Lipoporoteyine ntoya): Iki ni cyo kibazo. Iyo ubwo bwoko bwiyongereye, bwiyongera ku nkuta z'imitsi yacu y'amaraso, bugahita buziba. Ni nk'ingese ziyongera mu muyoboro w'amazi. Iyo imitsi ijyana amaraso mu mutima izibye muri ubwo buryo, uba uri mu kaga gakomeye ko kurwara indwara zikomeye nk'indwara z'umutima n'imitsi yo mu bwonko.
Ibyokurya turya, cyane cyane ibiryo birimo ibinure byinshi ku nyamaswa, bigira ingaruka zikomeye ku kongera urugero rwa cholesterol mbi (LDL). Kubera ko inyama ari ibikomoka ku nyamaswa, abantu bafite cholesterol nyinshi barasabwa kwitondera cyane inyama.
None se, ni gute twahitamo inyama neza?
Ntushobora kurya inyama kuko zirimo cholesterol. Icy'ingenzi ni uguhitamo inyama zidafite ibinure kandi ukirinda inyama zatunganyijwe burundu.
Tekereza ku byo ushaka guhitamo n'ibyo ushaka gusimbuka iyo ugiye mu iduka. Uzabyumva byoroshye iyo urebye kuri iyi mbonerahamwe .
| Ni byiza kurya (amahitamo meza) | Kugabanya/guhagarika rwose (amahitamo mabi) |
|---|---|
| Inkoko idafite uruhu (cyane cyane igice cy'ibere) | Inyama zose zitunganyijwe nka sosiso, bacon, na jambon |
| Turukiya idafite uruhu | Inyama z'inka cyangwa ingurube zigaragara ko zifite ibinure byinshi |
| Inyama z'ingurube | Inyama z'umubiri (umwijima, impyiko, ubwonko, n'ibindi) |
| Inyama z'inka zitari zifite umubyimba (iz'inka zizengurutse, sirloin) | Ubwoko ubwo aribwo bwose bw'inyama zikaranze |
| Amafi (cyane cyane salmon, sardine, mackerel, nibindi) | Uruhu n'ibinure bigaragara hamwe n'inyama |
Wibuke ko icy'ingenzi ari indyo yuzuye. Si inyama gusa, ibyo urya byose bigira ingaruka ku rugero rwa cholesterol yawe.
Niba urya inyama, tekereza neza kuri ibi bintu!
Uretse guhitamo ubwoko bwiza bw'inyama, ugomba no gutekereza ku bindi bintu bike.
1. Ingano y'ibice
Bavuga bati: “Kurya inyama nyinshi cyane ntabwo bihagije.” Iyo mvugo irakora no hano. Uko warya inyama nyinshi gute, iyo uriye nyinshi icyarimwe, ntacyo bizakumarira. Inama rusange ni ukurya garama zitarenze 140-150 (hafi ounces 5) z'inyama zitetse, inkoko, cyangwa amafi ku munsi. Uburyo bworoshye bwo kubipima ni ugutekereza ku gice cy'inyama nk'ingano y'ikiganza cyawe cyangwa ikarita . Ni byiza kuvugana na muganga wawe kuri ibi akakugira inama ku ngano ikubereye.
2. Uburyo bwo guteka
Abantu benshi mu gihugu cyacu bakunda kurya ibiryo biryoshye, bityo iyo bateka inyama, baziteka n'amavuta, amata y'ibitoki, cyangwa bazikarange cyane. Ibi si byiza ku muntu ufite cholesterol.
- Ibintu byiza byo gukora: Kuteka, Guteka, Kubiteka mu muriro/Guteka, Gukaranga.
- Ibintu byo kugabanya:Guteka cyane, guteka ukoresheje amata menshi y'ibitoki. Byaba byiza ukoresheje amata make adafite ibinure byinshi aho gukoresha amata y'ibitoki.
3. Reba icyapa
Niba uguze inyama zipakiye muri supermarket, banza usome icyapa cy'imirire . Witondere ingano y'ibinure, ibinure byuzuye, na cholesterol irimo. Hitamo inyama ifite ibinure bike cyane.
Ntukibande ku nyama gusa, ahubwo shyira imbere ibi!
Inyama si bwo buryo bwonyine bwo kubona poroteyine. Hariho andi masoko menshi ya poroteyine ashobora gufasha mu kugenzura cholesterol kandi akaba ari meza cyane ku mutima.
Ifi - inshuti magara y'umutima!
Ndetse n'imiryango izwi ku isi nka American Heart Association isaba kurya amafi nibura iminsi ibiri mu cyumweru. Ibi biterwa nuko ubwoko bumwe bw'amafi bukubiyemo intungamubiri zidasanzwe zitwa 'Omega-3 fatty acids' . Izi zifasha cyane mu kugabanya cholesterol mbi no kugabanya ibyago byo kurwara indwara z'umutima ('Coronary Artery Disease').
- Amafi akungahaye kuri Omega-3: Salmon, Sardine, Tuna, Mackerel, Herring.
Andi mahitamo meza ya poroteyine
Uretse inyama n'amafi, ongeramo ibi bintu mu mirire yawe.
- Ibishyimbo byumye: lentils, poisons, ibishyimbo bibisi, ibishyimbo by'impyiko
- Imbuto n'imbuto: cashew, ubunyobwa, amande (ni byiza kubirya utarinze kubiteka mu mavuta)
- Ibikomoka ku mata bifite ibinure bike: Amata y'amavuta, yawurute
- Ibikomoka kuri soya: Tofu
Uretse ibi byose, kurya imboga nyinshi, imbuto, ibinyampeke (umuceri urimo amashu, ifu ya atta), no gukora imyitozo ngororamubiri buri munsi bizagira uruhare runini mu gutuma urugero rwa cholesterol mu mubiri wawe rukomeza kuba rwiza.
Ubutumwa bwo kujyana mu rugo
- Kuba ufite cholesterol nyinshi ntibivuze ko ugomba kureka kurya inyama burundu. Icy'ingenzi ni uguhitamo neza.
- Irinde inyama zatunganyijwe (nk'isosiso na bacon) burundu kandi uhitemo inyama zitarimo uruhu nk'inkoko n'inyama z'inka zitarimo uruhu .
- Witondere ingano y'ibyo urya. Gerageza kutarya inyama zirenze ingano y'ikiganza cyawe ku munsi.
- Aho gukaranga cyane, koresha uburyo bwiza bwo guteka nko guteka mu muriro, guteka mu mwuka ushyushye cyangwa guteka.
- Shyiramo amafi akungahaye kuri Omega-3 nibura iminsi ibiri mu cyumweru. Ni byiza cyane ku mutima wawe.
- Indyo yawe n'ingano y'ibiryo ikwiye kuri weweMenya neza ko ugisha inama muganga wawe cyangwa umuforomo wawe.
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