Bite kuri wowe? Twese twifuza kugira ubuzima bwiza n'ibyishimo . Umutima ni kimwe mu ngingo z'agaciro kanini mu mubiri wacu. Rero ni inshingano zacu twese kugira ngo uyu mutima ube muzima. Indwara z'umutima zimaze kugaragara cyane mu gihugu cyacu ubu. Ariko se wari uzi ko turamutse duhinduye imirire yacu gato, dushobora kugabanya cyane iyi ngaruka? Ibyokurya byiza turya bishobora kugenzura ibimenyetso by'indwara z'umutima no gukumira izindi ngorane .
Indyo nziza n'imyitozo ngororamubiri bishobora gufasha kugenzura inzira yo kugabanya imitsi yacu. Hari ubwo bishobora no kugabanya kugabanuka kw'imitsi. Bishobora kandi gufasha kugenzura cholesterol "mbi" yawe, cyangwa cholesterol ya LDL , umuvuduko w'amaraso , urugero rw'isukari mu maraso , n'uburemere bw'umubiri.
None se, warya ute ibi biryoshye ku mutima?
Kurya ibiryo bizima ku mutima ntibisobanura kurya ibiryo byoroshye kandi bikaranze gusa. Bisobanura kugabanya ibiryo bimwe na bimwe mu gihe wongeramo ibiryo bifite intungamubiri kandi byuzuye mu mirire yacu. Ukurikije izi ntambwe 9 zoroshye, nawe ushobora kurinda umutima wawe.
1. Sobanukirwa ibintu by'ibanze
Iki ni cyo kintu cy'ingenzi cyane. Ishingiro ry'imirire yawe ni iri: Kurya imboga nyinshi, imbuto, ibinyampeke , n'ibinyamisogwe . Ibi ni byo biribwa byiza byagufasha kurwanya indwara z'umutima. Gerageza kurya nibura imboga eshatu n'imbuto ebyiri ku munsi. Mu gihe urya umuceri, hitamo umuceri w'umukara aho guhitamo umuceri wera.
2. Tera ibiryo biryoshye.
Ibiryo byiza bigomba kuba biryoshye. Icyo gihe twumva dushaka gukomeza kurya iyo ndyo. Aho gukoresha umunyu mwinshi, isukari n'amavuta, gerageza kongeramo ibirungo byawe (bitatu cyangwa bitanu) mu biryo byawe . Gerageza gukoresha ibintu nka turmeric, urusenda, sinamoni, na clove. Baza muganga wawe uburyo bwo guteka n'ubwoko bw'ibiribwa ugomba guhitamo iyo ugiye kurya hanze, kandi nibiba ngombwa, ushobora no guhura n'inzobere mu mirire.
3. Kubona poroteyine ihagije
Poroteyine ni ingenzi ku mibiri yacu, ariko tugomba guhitamo ubwoko bwa poroteyine bufite ubuzima bwiza.
- Amafi (cyane cyane amafi afite amavuta nka salmon, mackerel, na sardine)
- Inkoko idafite uruhu
- Ibikomoka ku mata bidafite ibinure byinshi
- Ibinyamisogwe nk'amashu, ibishyimbo bibisi, ubunyobwa n'amashaza
- Amagi (hafi rimwe ku munsi)
- Imbuto nk'amakashe n'ubunyobwa (zirya nta mavuta cyangwa umunyu)
4. Gabanya ibinure bitari byiza
Iki ni ikintu cy'ingenzi cyane. Si ibinure byose bibi, ariko bimwe si byiza ku mutima. Reka turebe ibyo ari byo.
Wibuke ko intego atari ukuvana ibinure burundu mu mirire yawe, ahubwo ni ugusimbuza ibinure bibi ibinure byiza .
| Ubwoko bw'ibinure | Ingaruka ku mutima | Ibiribwa birimo (ingero) |
|---|---|---|
| Ibinure byuzuye | Bibi (bikwiye kuba bike) Yongera urugero rwa cholesterol mbi (LDL). | Amavuta, ghee, amavuta ya palme, amavuta ya kokonati, inyama zirimo ibinure, foromaje, amata yuzuye ibinure. |
| Ibinure bya Trans | Bibi cyane (ngomba guhagarara) Yongera LDL kandi ikagabanya cholesterol nziza (HDL). | Ibiryo bikaranze cyane (imizingo, uduce duto), margarine, ibikomoka ku migati (bimwe), ibiryo bipfunyitse mu mapaki. |
| Ibinure bitagira ibinure byinshi | Byiza Bifasha kugabanya urugero rwa LDL. | Amavuta ya elayo, amavuta ya canola, amavuta y'ubunyobwa, avoka, cashews, amande. |
5. Hitamo karubohidrati (karubohidrati) ikwiye
Karubohidrati ni isoko nyamukuru y'ingufu ku mubiri wacu. Ariko na none, twagombye guhitamo karubohidrati zigoye.Ariko si karubohidrati zoroshye zifite isukari nyinshi. Hafi kimwe cya kabiri cya karori zawe zigomba kuva ku binyampeke byuzuye, imboga n'imbuto. Gabanya ibiryo birimo isukari nk'umugati wera, umuceri wera, ibinyobwa biryoshye, keke, na biscuits uko bishoboka kose.
6. Ntugasimbuke amafunguro.
Hari abantu basiba ifunguro rya mu gitondo n'irya saa sita bashaka kugabanya ibiro. Iyi ni ingeso mbi cyane . Iyo ibi bibaye, barya ibirenze ibyo bakwiye kurya kuko baba bashonje cyane ubutaha. Ahubwo, uretse amafunguro atatu y'ingenzi, ongeramo utuntu tubiri tw'intungamubiri (urugero: igice cy'imbuto, yawurute). Ibyo bivuze amafunguro 5-6 y'inyongera ku munsi. Ariko ugomba kwitondera ingano ya karori.
7. Gabanya umunyu urya
Kurya umunyu mwinshi ni yo mpamvu ikomeye itera umuvuduko ukabije w'amaraso. Umuvuduko ukabije w'amaraso ni umwanzi ukomeye w'umutima. Kubwibyo, gabanya umunyu wongerwa mu biribwa. Ahubwo, koresha ibintu nka lime, urusenda na vinegere. Isosi, ibinyampeke, inyama zumye, na sosiso bigurishwa mu maduka birimo umunyu mwinshi, bityo rero gabanya. Ni ngombwa kandi gushyiramo ibiryo bikungahaye kuri potasiyumu, manyeziyumu na kalisiyumu . Ibi biboneka cyane mu bintu nk'imineke, epinari, ibishyimbo na yawurute.
8. Dukore imyitozo ngororamubiri gato buri munsi.
Kimwe n'imirire, imyitozo ngororamubiri ni ingenzi ku mutima. Imyitozo ngororamubiri ikomeza umutima, ikongera gutembera kw'amaraso, igenzura umuvuduko ukabije w'amaraso, yongera cholesterol "nziza" (HDL) , kandi ifasha mu kugenzura isukari mu maraso n'ibiro by'umubiri. Igire akamenyero ko gukora ikintu kidakomeye, nko kugenda n'amaguru, kugendera ku igare, cyangwa koga, byibuze iminota 30 ku munsi. Vugana na muganga wawe mbere yo gutangira gahunda iyo ari yo yose yo gukora imyitozo ngororamubiri .
9. Nywa amazi ahagije
Ni ingenzi cyane kugira umubiri wawe ugire amazi menshi. Kunywa amazi ahagije bituma wumva uhaze kandi bikagabanya irari ryawe. Baza muganga wawe amazi wagombye kunywa ku munsi. Hari abantu bafite indwara z'umutima cyangwa impyiko bashobora gukenera kugabanya amazi bakoresha. Nanone, ibuka ko ibiryo bikungahaye ku mazi nka watermelon na concombre na byo birafasha.
Ubutumwa bwo kujyana mu rugo
- Uzuza igice kinini cy'isahani yawe imboga, imbuto, ibinyampeke byuzuye, n'ibinyamisogwe.
- Hitamo ibinure byiza (ibinure bidafite ibinure) kuruta ibinure bibi (ibinure byuzuye n'ibikomoka kuri trans). Irinde ibiryo bikaranze cyane n'ibiryo bipfunyitse mu mapaki.
- Gabanya ikoreshwa ry'umunyu n'isukari uko bishoboka kose. Ahubwo shyira uburyohe ku biryo byawe n'ibirungo karemano.
- Komeza gukora siporo buri munsi, bivuze gukora siporo. Unywe amazi ahagije.
- Mbere yo guhindura byinshi mu mirire yawe cyangwa mu mibereho yawe, buri gihe banza uganire n'abawe.Vugana na muganga kandi ugire inama.
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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.