Iyo tuvuze amavuta y'ibimera, abenshi muri twe dutekereza ku macupa manini y'amavuta ari mu iduka, sibyo? Ese wigeze utekereza cyane kuri aya mavuta tuzana mu rugo tugakoresha mu gukaranga ikintu cyangwa gutegura ibiryo? Mu by'ukuri, 'amavuta y'ibimera' ni ingingo yagutse cyane. None rero uyu munsi, reka tuvuge ku mavuta y'ibimera meza ku mubiri, n'uburyo bwo kuyashyira mu mirire yacu neza.
Calculate the number of calories needed per day to lose, gain or maintain weight
Reka tubanze turebe, aya 'mavuta y'imboga' ni iki?
Iyo wumvise iri zina, ushobora gutekereza ko ari amavuta akomoka ku mboga gusa, ariko si byo koko. Amavuta y'ibimera ni ubwoko bwinshi bw'amavuta akomoka ku mbuto, imbuto z'ibinyampeke, ibinyampeke n'imbuto. Ayo mavuta akoreshwa mu guteka mu buryo butandukanye. Urugero, hari ubwoko bwinshi nk'amavuta ya elayo, amavuta ya canola, amavuta y'ibihwagari, n'amavuta ya soya.
Igikuru ni uko amavuta uko yaba ameze kose, agomba gukoreshwa mu rugero ruciriritse , kuko ayo mavuta yose afite karori nyinshi kandi agizwe ahanini n'ibinure.
Mbere yo guhitamo amavuta, reka twige gato ku bwoko bw'amavuta. Biroroshye cyane.
| Ubwoko bw'ibinure | Uburyo bigira ingaruka ku buzima | Ni ibihe bintu birimo? |
|---|---|---|
| Ibinure byuzuye (Ibinure byuzuye) | Ibi byongera urugero rwa cholesterol mu mubiri, bityo byongera ibyago byo kurwara indwara z'umutima. Ikoreshwa ryabyo rigomba kugabanywa. | Ibikomoka ku matungo (urugero: amavuta y'inka, amavuta y'ibinure), amavuta y'ibitoki, amavuta y'amapamu. |
| Ibinure bya Trans (Ibinure bya Trans) | Ibi ni byo binure bibi cyane. Byongera cyane ibyago byo kurwara indwara z'umutima. Bikwiye kwirindwa uko bishoboka kose. | Ibiryo bipfunyitse kandi bitunganyijwe, ibikomoka ku migati, margarine. |
| Ibinure bitagira ibinure byinshi (Amavuta yuzuyemo ibinure) | Ibi ni ibinure "byiza". Byongera urugero rwa cholesterol nziza (HDL) mu mubiri kandi bigabanya ibyago byo kurwara indwara z'umutima. Ibi kandi byitwa omega-9. | Amavuta ya elayo, amavuta ya canola, amavuta y'ubunyobwa, amavuta ya avoka. |
| Ibinure byinshi bikungahaye ku binure (Amavuta menshi) | Ibi kandi ni ubwoko bw'ibinure "byiza". Aside irike ya Omega-3 na omega-6 cyane cyane iri muri iki cyiciro. Bifasha mu mikorere y'uturemangingo, imikorere ya cholesterol, no kwinjiza vitamine (A, D, E, K). | Amavuta y'ibihwagari, amavuta ya soya, amavuta y'amafi, walnuts. |
Mu magambo make, iyo uhisemo amavuta, ni byiza guhitamo afite amavuta make yuzuye kandi afite trans, ndetse afite amavuta menshi adafite amavuta menshi.
Aya mavuta akorwa ate?
Ibi kandi birakwiye kubimenya. Amavuta amwe yoroshye cyane kuyakora. Tekereza ku mavuta ya elayo. Urayasya gusa hanyuma ukayungurura amavuta avamo.
Ariko, andi mavuta menshi akoresha uburyo bugoye cyane mu kuyakora. Izi ni zo ntambwe zikunze gukurikizwa:
1. Gukuramo amavuta: Imbuto, ibinyampeke, cyangwa imbuto birasenywa neza hanyuma amavuta agakurwamo. Hari igihe imiti ikoreshwa mu gutandukanya amavuta burundu.
2. Gutunganya: Hanyuma, ibintu bitandukanye byongerwa kuri aya mavuta kugira ngo akureho ibintu bidakenewe (urugero, ibintu biha amavuta imiterere isa n'isabune).
3. Guhindura ibara ry'uruhu: Hanyuma amavuta arashyuha akavangwa n'ibintu byihariye biyungurura. Ibi bikoreshwa mu gukuramo ibara n'imyanda bidakenewe mu mavuta.
4. Gukuraho impumuro mbi: Amaherezo, amavuta ashyushywa kugeza ku bushyuhe bwinshi (hafi dogere selisiyusi 250) hanyuma umwuka ugakoreshwa mu gukuraho imyanda yose isigaye n'impumuro mbi idakenewe. Icyo gihe ni bwo aya mavuta ashyirwa mu gikoni cyacu.
Ni gute amavuta y'ibimera agira ingaruka ku buzima bwacu?
Ibinure ni ingenzi kugira ngo imibiri yacu ikore neza. Ariko bigomba kuryoherwa mu rugero. Iyo ukomeje kurya indyo irimo ibinure byinshi byuzuye kandi bya trans, ushobora kongera ibyago byo kurwara indwara nk'umutima, kanseri, n'indwara z'ubwiyongere bw'umubiri. Nanone, kurya ibinure byinshi bibi bishobora kongera ubudahangarwa bwa insuline mu mubiri, bishobora gutera diyabete.
Duhitemo amavuta neza!
Tekereza ku ndyo yawe muri rusange. Nubwo poroteyine na karubohidrati bigira karori 4 kuri garama, ibinure bifite karori 9 kuri garama. Ibi bivuze ko n'ibinure byiza nk'amavuta ya elayo na avoka bifite karori nyinshi. Muri rusange, ntugomba kurenza 25%-35% by'ibinure byose urya buri munsi.
Ikindi kintu cy'ingenzi ugomba kuzirikana ni ukwitondera ibiryo byatunganyijwe byanditsweho "ibinure bike." Ibi bikunze kongeramo isukari n'umunyu kugira ngo bigumane uburyohe, bityo ntabwo ari amahitamo meza.
Hitamo amavuta afite intungamubiri nyinshi, nk'amavuta ya elayo. Amavuta ya elayo ashobora kugabanya cholesterol mbi (LDL cholesterol) no kongera cholesterol nziza (HDL cholesterol) mu mubiri. Byongeye kandi, amavuta ya elayo arimo intungamubiri nka beta-carotene na vitamine A, E, D, na K.
Uburyo utekamo nabwo ni ingenzi cyane!
Tekereza uburyo ukoresha amavuta. Tumenyereye gukaranga ibintu byose mu buryo buhanitse. Iyo tubikoze, dushyira amavuta menshi mu biryo. Ahubwo, gerageza uburyo nko gukaranga ukoresheje amavuta make.
Ikindi kintu ni uko iyo amavuta ashyushye buri gihe ku bushyuhe bwinshi, havuka uduce twangiza twitwa free radicals . Ibi bishobora no kongera ibyago byo kurwara indwara nka kanseri y'uruhu mu gihe kirekire. Kubwibyo, n'amavuta bivugwa ko akwiriye gukaranga ku bushyuhe bwinshi agomba gukoreshwa ku rugero ruto.
Amavuta ashobora gukoreshwa atari mu guteka gusa, ahubwo no mu gukora salade.
Ubutumwa bwo kujyana mu rugo
- Amavuta yose ntagereranywa. Aho gukoresha amavuta yuzuye n'ay'ibinyabutabire , hitamo amavuta akungahaye ku mavuta adafite ibinyabutabire, nka elayo, canola, n'izuba.
- Uko byaba bimeze kose, amavuta yose aba arimo karori nyinshi, bityo uyakoreshe mu rugero.
- Uburyo uteka ibiryo byawe ni ingenzi. Gabanya gukaranga cyane uko bishoboka kose kandi wibande ku buryo nko gukaranga.
- Witondere ibiryo byatunganyijwe byanditsweho "ibinure bike." Bishobora kuba birimo isukari nyinshi cyangwa umunyu mwinshi.
- Niba ufite ibibazo by'ubuzima nka cholesterol nyinshi, diyabete, cyangwa indwara z'umutima, menya neza ko waganiriye na muganga wawe ku bijyanye n'imirire yawe n'ikoreshwa ry'amavuta.
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