Gukora umunsi wose ... kwirukanka kugeza nijoro cyane ... Muri ubu buzima buhuze, igihe cyo guteka no kurya ikintu kiri he, sibyo? Benshi muri twe tumenyereye kugura ikintu mu iduka cyangwa ifunguro ripfunyitse vuba. Biroroshye, ariko bifite ingaruka mbi cyane. Ibyinshi muri ibi biribwa birimo amavuta menshi, umunyu, n'isukari. Birimo kandi intungamubiri nke cyane umubiri wacu ukeneye, nka kalisiyumu, aside fatty omega-3, na fibre. Ariko ntugahangayike, ushobora gukora indyo yuzuye ijyanye n'ubuzima bwawe buhuze. Icyo ukeneye gusa ni uguhaha ibintu neza no kugumana ibiryo bizima hafi.
Mbere na mbere, cholesterol ni iki?
Muri make, cholesterol ni ikintu gifite amavuta menshi mu mibiri yacu. Ni ingenzi mu bintu byinshi, nko gukora imisemburo no gukora vitamine D. Ariko ikibazo gitangira iyo irenze urugero. Hari ubwoko bubiri bw'ingenzi bwa cholesterol.
1. LDL (Lipoporoteyine ntoya): Ibi tubyita "cholesterol mbi." Ibi nibyo biteza ibibazo. Iyo urugero rwa LDL ruri hejuru, rutangira kwirunda ku nkuta z'imiyoboro y'amaraso yacu. Bimeze nk'umwanda wiyongera mu muyoboro w'amazi. Uko igihe kigenda gihita, ibi byinjira mu miyoboro y'amaraso bishobora kugabanya imiyoboro y'amaraso, ndetse rimwe na rimwe bikayifunga burundu. Ibi nibyo biteza indwara zikomeye nko gutera umutima no gucika kw'imitsi .
2. HDL (High-Density Lipoprotein): Ibi tubyita "cholesterol nziza" . Inshingano yabyo ni ugukura cholesterol mbi idakenewe mu mubiri no kuyigeza mu mwijima. Umwijima uyikura mu mubiri. Ibi bivuze ko kugumana urugero rwa HDL ruri hejuru ari byiza cyane ku buzima bw'umutima wacu.
Intego yacu rero ikwiye kuba ukugabanya cholesterol mbi (LDL) no kugumana urugero rwiza rwa cholesterol (HDL) ku rwego rwiza.
Ibintu byo kongera mu mirire yawe kugira ngo ugabanye cholesterol
Indyo nziza si ukugabanya cholesterol gusa. Ishobora kandi gufasha mu kugenzura umuvuduko w'amaraso yawe, kongera ubudahangarwa bw'umubiri wawe, no kurinda indwara z'umutima, gucika imitsi, na kanseri zimwe na zimwe. Rero, ntukibagirwe kongeramo ibi bintu ku rutonde rw'ibyo uzagura ubutaha ugiye mu iduka.
Imboga n'imbuto bifite amabara menshi
Imboga n'imbuto ni ishingiro ry'imirire myiza. Bisanzwe bifite cholesterol nke n'ibinure bike. Bikungahaye cyane cyane kuri fibre na antioxydants, bishobora gufasha kugabanya cholesterol mbi.
- Imboga:Kurya imboga z'amabara atandukanye, nka epinari, kale, n'imboga za collard, broccoli, amashu, karoti, beterave, igihaza, igitoki, na beri.
- Imbuto: Rya imbuto nk'amacunga, tangerines, pome, guava, avoka, n'imbuto (strawberry, blueberries) buri gihe.
Imbaraga z'ibinyampeke byuzuye
Ibinyampeke byuzuye ni ibiryo by’ingenzi bikungahaye kuri fibre, karubohidrati zigoye, na poroteyine. Ibi bitanga imbaraga ku mubiri kandi bikanafasha mu kugenzura cholesterol.
- Amahitamo meza: Amashu, sayiri, umuceri w'umukara (umuceri utukura), amashaza, amashaza, amashaza, ibishyimbo bibisi.
- Niba uguze ibiryo bipfunyitse: Niba uguze umugati, makaroni, cyangwa ibinyampeke, reba ku kirango urebe niba bikozwe mu "binyampeke byuzuye" cyangwa "ingano zuzuye." Nanone, menya neza ko uhisemo ibifite isukari n'umunyu bike.
- Ikintu ugomba kumenya: Hari abantu bafite allergie ya gluten cyangwa indwara ya Celiac, kandi bagomba guhitamo ibinyampeke bidafite gluten nk'uko muganga wabo yabibabwiye.
Inyama na poroteyine bitanga ubuzima bwiza ku mutima
Poroteyine ni ingenzi ku mibiri yacu, ariko umuntu ufite cholesterol nyinshi agomba kwitonda gato mu gihe ahitamo poroteyine.
- Inyama: Kura uruhu rw'inkoko hanyuma uhitemo uduce tw'inkoko tudakomeye, nk'amabere y'inkoko. Niba urya inyama z'inka cyangwa ingurube, hitamo "uduce tw'inkoko tudakomeye" (urugero: sirloin, tenderloin). Mu gihe uguze inyama, shakisha icyapa cyanditseho "92% bidafite ibinure" cyangwa birenga.
- Ifi: Kurya amafi afite amavuta nka salmon, tuna, mackerel, na sardine nibura kabiri mu cyumweru. Omega-3 iri muri ibi biribwa ni nziza cyane ku mutima.
- Poroteyine zishingiye ku bimera: Aya ni yo mahitamo meza. Shyiramo ibintu nk'amashu, ibishyimbo, amashaza, ibishyimbo bibisi, na soya (Soya/Edamame) mu mirire yawe buri gihe. Ibi bifite ibinure bike kandi bifite fibre nyinshi.
Nta gushidikanya ko wirinda ibi biribwa!
Ni ngombwa kurya ibiryo byiza no kwirinda ibiryo bibi kugira ngo ugenzure cholesterol. Dore urutonde rw'ibintu bizagufasha kumenya abanzi bawe.
| Icyiciro cy'ibiribwa ugomba kwirinda | Ingero n'impamvu ari mbi |
|---|---|
| Ibinure byuzuye | Ingero:Ibice by'inyama birimo ibinure, uruhu rw'inkoko, amavuta, foromaje, amavuta menshi ya kokonati, amavuta ya palme. Impamvu: Ibi byongera mu buryo butaziguye urugero rwa cholesterol mbi (LDL). |
| Ibinure bya Trans | Ingero: ibikomoka ku migati (amakeke, imigati), margarine, ibiryo bikaranze cyane (amafiriti, imigozi), noodles zikonjesha ako kanya. Impamvu: Aba ni abanzi ba cholesterol mbi cyane. Ntabwo byongera LDL gusa, ahubwo banagabanya HDL (cholesterol nziza). |
| Ibiribwa Bitunganyijwe | Ingero: sosiso, inyama zo mu bwoko bwa meatballs, bacon, inyama zo mu macupa, isupu zipakiye. Impamvu: Ibi birimo umunyu mwinshi, isukari, n'ibinure bitari byiza. |
| Ibinyobwa n'ibiribwa birimo isukari | Ingero: ibinyobwa bidasembuye, ibinyobwa by'imbuto bipfunyitse, keke, ibisuguti, tofe, ice cream. Impamvu: Isukari nyinshi itera kwiyongera k'ibiro, kandi ishobora no kugira ingaruka ku rugero rwa cholesterol mu buryo butaziguye. |
Akamaro ko kuvugana na muganga wawe
Nubwo ushobora gukora ibi bintu uri mu rugo, cholesterol ni indwara isaba inama kwa muganga.
Indyo ni ingenzi cyane, ariko hari igihe imirire n'imyitozo ngororamubiri byonyine bishobora kuba bidahagije mu kugenzura urugero rwa cholesterol.
Muganga wawe azagena urugero rwa cholesterol yawe, ibyago byawe, ndetse niba ukeneye imiti. Ushobora gukenera gufata imiti nka statins. Kubwibyo, ni ngombwa cyane kubonana na muganga wawe buri gihe, gupimwa amaraso yawe, no gukurikiza amabwiriza ye. Ntukigere ufata imiti ukurikije amabwire cyangwa farumasi. Gahunda yawe yo kuvura igomba kuba iy'umwihariko kuri wewe.
Ubutumwa bwo kujyana mu rugo
- Kolesteroli si ikintu cyo gutinya, ni ikintu gishobora gucungwa neza.
- Uzuza isahani yawe imboga z'amabara menshi, imbuto, ibinyampeke byuzuye, na poroteyine zitarimo ibinure.
- Irinde kurya ibiryo bikaranze, bipfunyitse, byatunganyijwe, n'ibiryo birimo isukari nyinshi uko bishoboka kose.
- Hamwe n'indyo nziza, imyitozo ngororamubiri ya buri munsi inafasha cyane mu kugenzura cholesterol.
- Icy'ingenzi kurushaho, buri gihe ganira na muganga wawe ku birebana n'ingano ya cholesterol yawe n'uburyo ivurwa, kandi ukurikize inama ze.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.