Iyo twumvise ijambo "ibinure" cyangwa "amavuta," benshi muri twe batinya gato, si byo se? "Oh, kurya ibinure si byiza, bigutera kubyibuha, kandi byongera cholesterol," ni byo biza mu mutwe wacu. Ariko urabizi, iyo nkuru si ukuri rwose. Mu by'ukuri, ibinure ni ingenzi kugira ngo imibiri yacu ikore neza. Dukeneye ibinure kugira ngo uruhu rwacu rukomeze kugira ubuzima bwiza, turinde ingingo zacu, kandi kugira ngo sisitemu yacu y'imisemburo ikore neza. Ariko ikibazo ni uko ubwoko bwose bw'ibinure butari bwiza kimwe.
Hari ubwoko bune bw'ibinure... Ibi ni ibihe?
Mu magambo make, hari ubwoko bune bw'ingenzi bw'ibinure mu biribwa turya. Reka turebe ibyo ari byo.
- Ibinure bitagira ibinure byinshi
- Ibinure byinshi bikungahaye ku bimera
- Ibinure byuzuye
- Ibinure bya Trans
Ntugahangayikishwe n'aya mazina. Biroroshye cyane. Hari itandukaniro rito mu miterere y'ibinure nk'ibi. Tekereza kuri ibi, ibinure byuzuye ni ubwoko bukomeye ku bushyuhe bw'icyumba, bigashonga gato. Urugero, ibintu nk'amavuta, amavuta y'inka n'amavuta ya kokonati. Ku rundi ruhande , ibinure bitarazura ni ubwoko bw'amazi ku bushyuhe bw'icyumba. Ibintu nk'amavuta ya elayo n'amavuta ya canola.
Ubwoko bubiri bwa mbere bw'ibi, ni ukuvuga ibinure bidafite ibinure, ni byiza cyane ku mibiri yacu. Ariko ubwoko bubiri bwa nyuma, ni ukuvuga ibinure byuzuye n'ibinure bya trans, ni byo twita "ibinure bibi." Kurya byinshi muri ibi bibangamira ubuzima bwacu.
Kuki twagombye gutinya ibinure byuzuye?
Impamvu nyamukuru ibitera ni uko ibinure byuzuye byongera urugero rwa "cholesterol mbi" mu mibiri yacu. Ushobora kuba warumvise ibya "LDL" cholesterol. Ni uko bimeze.
Iyo urugero rwa cholesterol ya `LDL` rwiyongereye mu mubiri, habaho ikintu kibi cyane. Iyi cholesterol mbi ishyirwa mu buryo bwa `plaque` ku nkuta z'imitsi yacu y'amaraso, cyane cyane imitsi ijyana amaraso mu mutima. Ni nk'ingese zikora mu muyoboro w'amazi. Kubera izi plaque, amaraso agenda agabanuka buhoro buhoro.
Tekereza, bigenda bite iyo amaraso apfutse mu mitsi maze akabuza inzira gutembera? Umutima ntubone amaraso ukeneye. Ni bwo indwara z'umutima zibaho.
Hari igihe ibi bice by'amaraso bishobora gucika bikanyura mu maraso, bigashyirwa mu muyoboro muto w'amaraso mu bwonko. Iki ni cyo gihe habayeho indwara nko gucika kw'amaraso mu bwonko.
Ibinure bya Trans ni bibi kurushaho. Ntabwo byongera cholesterol mbi ya LDL gusa, ahubwo binagabanya cholesterol nziza ya HDL, ikaba ari nziza ku mibiri yacu. Niyo mpamvu ibihugu byinshi byashyizeho amategeko yo gukuraho ibinure bya trans by’ubukorano mu biribwa.
Kubwibyo, abaganga basaba ko munsi ya 10% bya karori zose dukoresha buri munsi ziva mu binure byuzuye. Ni byiza gusimbuza ibinure byuzuye n'ibinure bitaruzura (nk'amavuta ya elayo n'imbuto z'ibinyampeke) uko bishoboka kose.
Ibyokurya birimo ibinure byinshi n'ibindi bisimbura ibiryo bizima
Sawa, reka turebere hamwe ibiryo birimo ibinure byinshi, ibyo kurya tugomba kugabanya, n'ibindi byiza dushobora guhitamo. Nabishyize mu mbonerahamwe kugira ngo byoroshye kubisobanukirwa.
| Irinde cyangwa uhagarare ibi | Hitamo ibi ahubwo |
|---|---|
| Inyama zirimo ibinure: Ibice binini by'inka n'ingurube. | Inyama zidafite ibinure byinshi: Kuraho ibinure byose bigaragara mu nyama hanyuma ubiteke. |
| Uruhu rw'inkoko: Uruhu rurimo ibinure byinshi mu nkoko. | Inkoko idafite uruhu: Kuraho uruhu rwose mbere yo guteka. |
| Amavuta n'amavuta: Amavuta n'amavuta menshi bikozwe mu mata. | Amata yo mu bwoko bwa “skimmed” n’amavuta ya elayo: Koresha amata yo mu bwoko bwa “skimmed” aho gukoresha “cream” mu ikawa yawe. Koresha amavuta y’imboga nk’amavuta ya elayo mu guteka aho gukoresha amavuta y’amavuta. |
| Sosiso na bacon: Ibi birimo ibinure byinshi byuzuye n'umunyu. | Sosiso zikozwe mu nyama y'inkoko: Izi zifite ibinure bike. Cyangwa, hitamo ubundi buryo nk'amafi. |
| Ubwoko bwa foromaje:Cyane cyane foromaje zoroshye kandi ziryoshye. | Foromaje nkeya: Hitamo foromaje nkeya nka foromaje y'akazuyazi. |
| Ibikomoka ku migati: Amavuta na margarine bikoreshwa cyane mu bintu nka patties, rolls, na pastry. | Uburyo bwiza bwo gukora mu rugo: Niba urimo ubikora mu rugo, koresha amavuta make n'imboga nyinshi. |
| Udukoryo dupakiye: Ifiriti z'ibirayi zigurishwa mu maduka, ibintu bikaranze cyane nka pretzels. | Udukoryo two guteka: Uduce tw'ibirayi bitetse mu rugo mu ziko. Cyangwa urye imbuto (zitari zitetse) nk'ibishyimbo na cashew. |
| Ibiryo byihuse: Ibiryo nk'ifiriti na pizza. | Amahitamo yo mu rugo: Shyiramo foromaje nkeya n'imboga nyinshi muri pizza yawe yo mu rugo. Teka ibirayi mu ziko ubigire nk'ibirayi bito. |
| Ice cream na milkshakes: Ibi birimo ibinure byinshi, amavuta n'isukari. | Yawurute n'imbuto: Iyo wumva ushaka kurya ice cream, rya yawurute irimo imbuto. Cyangwa hitamo ice cream irimo ibinure bike cyangwa sorbet. |
| Isosi zikomeye: Ibintu nka mayoneze n'ibirungo bya salade. | Isosi zoroshye: Shyiramo umutobe w'indimu, amavuta ya elayo make, n'urusenda ruto. Ushobora kandi gukora isosi iryoshye ukoresheje yawurute. |
Nkuko mubibona kuri iyi mbonerahamwe, ntabwo tugomba kureka kurya burundu. Icy'ingenzi ni ugufata amahitamo meza. Dutetse mu rugo aho kurya hanze, dushobora kugenzura ibintu dukoresha. Niba ufite ikibazo cyangwa impungenge ku mirire yawe, vugana na muganga w'umuryango wawe.Ntugatinye. Ashobora kuguha inama nziza ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Si ibinure byose bibi. Ibinure bitarasesekaye (amavuta ya elayo, imbuto z'ubunyobwa, amafi) ni ingenzi ku mibiri yacu.
- Tugomba kugabanya ibinure byuzuye n'ibinure bya trans. Ibi biboneka mu mavuta, inyama zirimo ibinure, ibiryo bitetse, n'ibiryo byihuse.
- Kurya ibinure byinshi byuzuye byongera urugero rwa cholesterol mbi (LDL) mu maraso kandi byongera ibyago byo kurwara indwara z'umutima n'imitsi yo mu bwonko.
- Ukoresheje uburyo bwo gutegura amafunguro mu rugo aho kugura ibiryo mu iduka, ushobora kugenzura ingano y'ibinure urya.
- Impinduka nto zishobora kugira umusaruro munini. Tangira n'ibintu byoroshye nko gukuraho uruhu ku nyama cyangwa gukoresha amavuta ya elayo aho gukoresha amavuta.
- Niba ufite impungenge ku mirire yawe cyangwa urugero rwa cholesterol mu mubiri wawe, banza uganire na muganga wawe.
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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.