Reka twige byinshi ku binure. Ntugahangayike, reka tuganire!

Iyo twumvise ijambo ibinure, rimwe na rimwe tukagira ubwoba, si byo se? Hari abantu bibwira bati 'Oh, ibinure si byiza kurya.' Ariko wari uzi ko ibinure mu by'ukuri ari intungamubiri y'ingenzi ku mibiri yacu. Si ibinure byose ari bibi, kandi hari ubwoko bw'ibinure bukenewe kugira ngo imibiri yacu ikore neza. Rero, uyu munsi tugiye gukuraho imyumvire itari yo kuri ibi binure no kuvuga ku bisobanuro nyabyo.

Ni iki ibinure bikora ku mibiri yacu?

Mu magambo make, ibinure ni imwe mu ntungamubiri enye z'ingenzi zitanga imbaraga ku mibiri yacu. Izindi ni poroteyine, karubohidrati n'amazi. Ibi tubyita intungamubiri macro .

Kimwe mu bintu bidasanzwe ku binure ni uko bifite karori nyinshi ugereranije n'izindi ntungamubiri. Tekereza gato, garama imwe y'ibinure ifite karori 9. Ariko garama imwe ya poroteyine cyangwa karubohidrati ifite karori 4 gusa. Ibyo ni ukurenga kabiri! Bityo rero ibinure ni isoko ryinshi rya karori.

Ibinure ni ubwoko bwa triglyceride mu itsinda rya `(Lipides)` . Umubiri wacu ukeneye ibinure cyangwa ibinure kugira ngo ukore imirimo myinshi idasanzwe. Tekereza gato, inkuta z'uturemangingo tubarirwa muri za miriyari mu mubiri wacu zigizwe n'ibinure. Nanone, ibinure bifasha kubika no gutwara ibintu bimwe na bimwe mu mubiri. Urugero, ibinure ni ingenzi kugira ngo umubiri ushobore kwinjiza neza vitamine zishobora gushonga nka vitamine A, D, E, na K. Ibinure bifasha umubiri wacu gukoresha izi vitamine neza.

Ikindi kintu ni uko ibinure bidufasha kumva 'duhagije' iyo turya. Ibi byitwa guhaga . Ibi bivuze ko ari ngombwa kandi kugenzura kurya cyane. Rero iyo hari ibinure bike mu ifunguro, twumva dushize vuba, bityo tukarya bike kuruta uko bikwiye.

Ariko dore ikintu, ibinure turya ntibibikwa mu buryo butaziguye nk'ibinure byo mu mubiri, ni ukuvuga nk'ibinure by'amafuta . Ibyo bibaho gusa iyo dukoresheje karori nyinshi (zaba zikomoka kuri poroteyine, karubohidrati, cyangwa ibinure) kurusha ibyo dukeneye ku munsi. Ni ukuvuga ko iyo dukoresheje karori nyinshi kuruta izo dukoresha kugira ngo tubone imbaraga, umubiri wacu urabibika nk'ibinure kandi ugakura.

None se ni ubuhe bwoko bw'ibinure buriho?

Akenshi dushyira ibinure mu byiciro 'byuzuye' n' 'ibidafite umubiri'. Ariko mu by'ukuri biragoye cyane kurusha ibyo. Mu by'ukuri, hari ubwoko bune bw'ibinure dukura mu biribwa:

• Ibinure bitagira ibinure byinshi
• Ibinure byinshi bikungahaye ku bimera
• Ibinure byuzuye
• Ibinure bya Trans

Noneho reka turebe buri bwoko bw'ibi bitandukanye.

Amavuta adafite ibinure byinshi ni iki?

Izi kandi zitwa aside fatty monounsaturated (MUFAs) . Ibi tubikura ahanini kuri:

• Kuva muri avoka n'amavuta ya avoka
• Imbuto zitandukanye n'amavuta yazo (urugero: ubunyobwa, amande, cashews)
• Kuva mu mwelayo n'amavuta ya elayo

Abaganga basaba ko 20% cyangwa munsi ya kalori zose za buri munsi zigomba kuva kuri izi byokurya byuzuyemo ibinure. Niba umuntu mukuru asabwa kurya 2.000 ku munsi, 400 nizo zigomba kuva muri ubwo bwoko bw'ibinure.

Reka twige kandi ku binure byinshi bitagira ibinure byinshi!

Izi kandi zitwa aside y'ibinure ya polyunsaturated (PUFAs) . Zimwe muri zo ni aside y'ibinure y'ingenzi . Ibi bivuze ko imibiri yacu idashobora kubaho itazifite, kandi imibiri yacu ntishobora kuzikora. Kubwibyo, tugomba kuzikura mu byo turya.

Aside y'ibinure ya polyunsaturated ni:

• Omega-3 : Umugabo akeneye garama 1.6 ku munsi, naho umugore agakenera garama 1.1.
• Omega-6 : Umugabo akeneye garama 17 ku munsi, naho umugore agakenera garama 12.

Hari ubwoko bubiri bw'ingenzi bwa aside irike ya omega-3, kandi ikomoka ahantu hatandukanye:

• Omega-3 zo mu bwoko bwa “long chain” : Izi ziboneka cyane cyane mu mafi afite amavuta, nka herring, mackerel, salmon, sardines, trout, na shellfish. Ziboneka kandi mu mata y'ibere.
• Omega-3 zo mu bwoko bwa Short-chain : Izi ziboneka cyane cyane mu mboga n'ibimera. Ziboneka mu mboga z'icyatsi kibisi nka epinari, amavuta ya canola, imbuto z'ururabo n'amavuta y'ururabo, soya, walnuts n'amavuta ya walnut.

Hariho amasoko menshi ya aside irike ya omega-6. Ingero zimwe ni izi:

• Ibigori n'amavuta y'ibigori
• Amagi
• Ibinyamisogwe nka soya n'amavuta ya soya
• Imbuto za Sesame n'amavuta ya Sesame
• Imbuto z'ibihwagari n'amavuta y'ibihwagari
• Margarine yoroshye
• Ingano

Ese ibinure byuzuye si byiza cyane?

Ibinure byuzuye ni ubwoko bw'ibinure bikomeye ku bushyuhe bw'icyumba. Ntabwo ari bibi mu rugero ruto cyane . Abaganga basaba ko munsi ya 10% bya karori zose za buri munsi ziva mu binure byuzuye.

Ariko ubushakashatsi bwagaragaje ko kurya ibinure byinshi byuzuye bishobora kwangiza ubuzima bwawe . Ibi biterwa nuko bishobora kongera ibyago byo kurwara indwara z'umutima, cyangwa indwara z'umutima . By'umwihariko, bikekwa ko ibi biterwa nuko byongera urugero rwa cholesterol mbi, cyangwa cholesterol ya LDL , mu mibiri yacu. Niyo mpamvu abaganga basaba cyane ko twagabanya ingano y'ibinure byuzuye turya n'inshuro tubirya.

Ibiribwa by'ingenzi birimo ibinure byinshi ni ibi bikurikira:

• Ibinure by'amatungo (urugero: Amavuta y'inka, Tallow)
• Amavuta ya kakao na shokora (cyane cyane shokora y'amata)
• Amata y'ibitoki n'amavuta y'ibitoki (nubwo ibi birimo ibinure byuzuye, hari ibitekerezo bitandukanye ku kubikoresha mu rugero)
• Ibiryo by'amata, cyane cyane amavuta, amavuta, amata adasukuye, na foromaje zimwe na zimwe
• Amavuta y'amatapi
• Inyama zitukura (inyama z'inka, inyama z'intama, ingurube)

Ibinure bya trans - ibi nibyo biteje akaga cyane!

Ibinure bya Trans bisa cyane n'ibinure byuzuye. Itandukaniro ryonyine ni itandukaniro rito mu miterere ya shimi. Byombi ni ibikomeye mu bushyuhe bw'icyumba, kandi byombi byongera cholesterol mbi (cholesterol ya LDL). Ariko ibinure bya Trans bikora ikintu kibi kurushaho - bigabanya cholesterol nziza (cholesterol ya HDL)! Iyi cholesterol ya HDL ni ubwoko bwiza bwa cholesterol irinda umutima wacu.

Hari uburyo bubiri ibinure bya trans bishobora kwinjiramo:

• Inkomoko karemano : Inyama zitukura n'ibikomoka ku mata bishobora kuba birimo ingano nto cyane. Ingano nto kandi ikorwa iyo amavuta y'ibimera ashyushye ku bushyuhe bwinshi (urugero, mu gihe cyo gukaranga cyane).
• Amasoko y'Ubukorano : Amavuta ya Trans akorwa mu buryo bw'ubukorano binyuze mu gushyira amavuta y'ibimera mu buryo bw'ibinyabutabire bimwe na bimwe, nko gukurura hydrogenation. Ayo ni yo mabi cyane . Yakundaga kuboneka mu biryo byinshi byokeje, mu byokurya bipfunyitse, no mu bwoko bumwe na bumwe bwa margarine.

Ariko inkuru nziza ni uko ibihugu byinshi ku isi, nka Leta Zunze Ubumwe za Amerika, ubu byahagaritse kongeramo ibinure bya trans by’ubukorano mu biribwa. Impamvu yabyo ni ingaruka z’ubuzima mu gihe kirekire zo kurya ibinure bya trans. Hari kandi ibimenyetso bigaragaza ko ibinure bya trans byongera ibyago byo kurwara kanseri n’izindi ndwara.

None se ibinure dushobora kubishyira mu byiciro nk'ibibi n'ibyiza?

Mu by’ukuri, iyo tuvuze ku bindi binure bitari ibinure bya trans, biragoye kuvuga ngo 'ibi ni byiza, ibi ni bibi.' Ibinure bya trans bihora ari bibi, nta gushidikanya kuri byo!

Ariko reka turebe ibindi. Ubushakashatsi bwerekana ko amasoko y'ibinure byuzuye, rimwe na rimwe byitwa 'bibi' (urugero: amata yuzuye ibinure, shokora yijimye, inyama zitarimo umunyu), iyo bikoreshejwe mu rugero, ntabwo byongera ibyago byo kurwara indwara z'umutima.

Nanone, nubwo ibinure bita "byiza" bidafite umubiri (ni ukuvuga ibinure bitagira umubiri n'ibitagira umubiri) ari byiza ku mubiri, ntabwo ari byiza iyo ubiriye birenze urugero. Ubwinshi bw'ibinure si byiza, ndetse n'ibinure ni uburozi. Niyo mpamvu abaganga bavuga ko tugomba kwitondera ingano y'ibinure bidafite umubiri twongera mu mafunguro yacu.

Ese ibiryo bifite ibinure bike bihora ari byiza?

Oya, si ko bigenda buri gihe. Tekereza, iyo ugabanyije ibinure mu biribwa, bihindura uburyohe bwabyo, akenshi bigatuma uburyohe bwabyo burushaho kuba bubi. None se amasosiyete akora iki? Bongeramo isukari na karubohidrati nyinshi mu biribwa bifite ibinure bike kugira ngo bibe bisimbura ubwo buryohe. Ariko uko igihe kigenda gihita, iyi sukari n'karubohidrati byiyongereye bishobora kongera ibyago byo kurwara indwara nka diyabete yo mu bwoko bwa 2 .

Rero, kugira ngo twirinde kugwa mu kintu kibi kimwe n'ikindi, tugomba gusoma neza icyapa cy'imirire kiri ku mapaki y'ibiribwa.Witondere cyane ingano ya karubohidrati n'isukari irimo. Ntugatekereze ko ikintu ari cyiza kuko gusa kivuga ngo "nta mavuta menshi" cyangwa "nta mavuta menshi".

Niba ufite ikibazo kuri ibi, vugana n'umuganga w'ibanze. Ashobora kuguha amakuru arambuye n'ubuyobozi. Ashobora kandi kukwereka umuntu nk'inzobere mu mirire cyangwa inzobere mu mirire.

Ese hari ikintu nk'indyo irimo ibinure byinshi?

Yego, hari indyo zimwe na zimwe zishyira imbere ibinure na poroteyine kuruta ibinyasukari. Urugero ni indyo ya ketogenic . Ubu bwoko bw'indyo bushobora kuba ingirakamaro ku ndwara zimwe na zimwe, nk'igicuri kidakira kuvurwa. Ariko, ntabwo bikwiriye buri wese. Kuri bamwe, indyo ya keto ishobora gushyira umutwaro mwinshi ku mwijima cyangwa impyiko. Kubwibyo, ntukigere utangiza indyo ya keto nta nama za muganga.

Iyo ugiye muri supermarket ukagura ibiryo, hari igihe ujya mu rujijo mbere yo kureba ku byapa by'imirire. Ni ibisanzwe kumva utazi niba ibinure ari byiza cyangwa bibi. Ntabwo uri wenyine, abantu benshi ni ko bameze.

Muganga wawe w’umuryango ashobora kugufasha kumenya byinshi kuri ibi. Kwiga gusoma ibyapa by’imirire no kumenya ubwoko butandukanye bw’ibinure bishobora kuba intambwe ya mbere y’ingenzi. Umaze kumenya icyo ugomba kureba, gufata ibyemezo ku binure n’ibindi biribwa ntibizagorana cyane.

None se, ni ubuhe butumwa dukwiye kwibuka muri iyi nkuru?

Byoroshye cyane. Umubyibuho si umwanzi wacu, ni inshuti yacu! Ariko hamwe n'imimerere.

• Si ibinure byose bibi: Hari ibinure by'ingenzi ku mibiri yacu. Tutabifite, ntabwo dushobora kugira ubuzima bwiza.
• Irinde ibinure bya trans uko byagenda kose: Ibi ni bibi cyane. Irinde ibiryo birimo ibinure bya trans by'ubukorano uko bishoboka kose.
• Gabanya ibinure byuzuye: Gabanya ibinure byuzuye, biboneka mu nyama zitukura, ibikomoka ku mata birimo ibinure byinshi, amavuta ya palme, n'amavuta ya kokonati, byibuze.
• Shyira imbere ibinure byiza: Shyira ibinure bitaraseye (monounsaturated na polyunsaturated) biboneka muri avoka, amavuta ya elayo, imbuto (ibinyamisogwe, cashews, almonds), imbuto za flax, n'amafi afite amavuta (nka salmon, sardines) mu ndyo yawe.
• Ingano ni ingenzi: Nubwo ari ubwoko bwiza bw'ibinure, si byiza kugira byinshi. Komeza byose kuringaniza.
• Soma ibyapa: Ntugashukwe n'amagambo 'ibinure bike'. Reba kandi ingano y'isukari na karubohidrati.
• Shaka inama kwa muganga: Niba ufite ikibazo ku binure cyangwa imirire, ntutinye kubaza muganga wawe.

Wibuke ko indyo yuzuye ari ingenzi cyane kugira ngo umuntu abeho neza. Muri iyo ndyo yuzuye, ni ngombwa kugira ubwoko bukwiye bw'ibinure, ku rugero rukwiye! Noneho reka dufate amahitamo meza, tugirane inshuti n'ibinure, kandi tugire ubuzima bwiza!

Ibinure , imirire, imirire myiza, indyo, kolesteroli, indwara z'umutima, ibinure bidafite ibinure, ibinure byuzuye