'Oh, mfite cholesterol, ubu ngomba kureka kurya amagi n'udusimba.' Ese nawe urabitekereza? Mu by'ukuri, abantu benshi mu gihugu cyacu batinya iyo bumvise ijambo 'cholesterol'. Tuzi ko ibiryo birimo amavuta, ibiryo bikaranze, n'inyama zirimo ibinure ari bibi ku mubiri. Ariko watangazwa turamutse tuvuze ko atari ibiryo byose birimo cholesterol ari bibi. Uyu munsi turimo kuvuga ku biribwa bike byiza ku mubiri kandi bifite ubuzima bwiza, nubwo byaba bifite cholesterol nyinshi.
Kolesteroli nziza, kolesteroli mbi: Itandukaniro ni irihe?
Ubwa mbere, reka tubisobanukirwe mu buryo bworoshye. Si cholesterol yose mu mibiri yacu imeze kimwe. Hari ubwoko bubiri bw'ingenzi.
1. LDL (Lipoporoteyine yo mu bwoko bwa Low-Density): Iyi ni yo twita 'cholesterol mbi' . Muri make, yiyongera nk'ibishashara ku nkuta z'imitsi yacu y'amaraso kandi ishobora kuyifunga. Ni nk'umwanda uri mu muyoboro w'amazi ugenda ufunga buhoro buhoro.
2. HDL (High-Density Lipoprotein): Ibi ni byo twita 'cholesterol nziza' . Icyo HDL ikora ni ugufata cholesterol mbi (LDL) yishyize mu mitsi ikayijyana mu mwijima wacu aho ishobora gutunganywa. Mu yandi magambo, HDL ni nk'imodoka itwara imyanda, isukura imitsi.
Ikintu cy'ingenzi cyo gutekerezaho ni ingano y'ibinure byuzuye mu biribwa, aho kuba ingano ya cholesterol irimo. Akenshi ibi binure byuzuye ni byo bibangamira urugero rwa cholesterol yacu.
Noneho reka turebe ibyo kurya ushobora kurya nta bwoba nubwo waba ufite cholesterol, n'ibyo kurya byiza ku mubiri.
Igi: Inshuti yahoraga itinya
Iyo abantu benshi batekereje ku magi, batekereza kuri cholesterol. Yego, hari ukuri kuri ibyo. Igi rinini rigizwe na miligarama 169 za cholesterol. Ifunguro rya buri munsi risabwa akenshi ni miligarama 300. Niba hari umuntu wo mu muryango wawe ufite cholesterol nyinshi, abaganga bavuga ko ugomba kuyigabanya kugeza kuri miligarama 200 ku munsi.
Ariko ... amagi ni ifunguro ryinshi ryuzuyemo vitamine, ubutare na poroteyine. Nanone afite ibinure bike cyane . Rero, kurya amagi atatu cyangwa ane yose mu cyumweru akenshi ni byiza. Ikibazo hano ni umuhondo. Niba uhangayikishijwe na cholesterol, ushobora kurya umweru w'igi gusa. Muri ubwo buryo ubona poroteyine nta cholesterol irimo.
Salmon na sardine: inshuti y'umutima mu gikombe
Reka dutekereze ku mafi yo mu macupa (salmon/sardine) twese dukunda kurya. Agacupa kamwe ka sardine karimo amavuta gafite miligarama 131 za cholesterol. Nyamara, ndetse n'ishyirahamwe ry'umutima ry'Abanyamerika rifata iki giryo nk'ifunguro ryiza ku mutima - ariko gusa iyo kiriwe mu rugero . Kurya sardine ebyiri za garama 115 mu cyumweru ni urwego rwiza.
Ubumaji bw'aya mafi ni aside irike ya omega-3 . Imibiri yacu ntishobora kubikora, tugomba kubikura mu byo turya. Omega-3 zifasha kugenzura ubwoko bw'ibinure mu maraso yacu byitwa triglycerides. Iyo izi triglycerides ziyongereye, zishobora kwangiza umutima.
Isambaza, Inyama z'inka, n'Inkara (Ibinyamisogwe): Ntutinye, hitamo neza
Iyo utekereje ku shrimp, cholesterol iraza mu mutwe. Iyo uriye shrimp nini zigera kuri 12, uzongera miligarama 130 za cholesterol mu mubiri wawe. Ariko igitangaje ni uko iyi shrimp irimo ibinure bike cyane, hafi garama 2. Ahubwo, shrimp ni ifunguro rikungahaye ku ntungamubiri nka vitamine B, poroteyine, selenium, na zinc. Aside irike idafite amavuta menshi iri mu shrimp inafasha kongera urugero rwa cholesterol nziza (HDL) mu mubiri wacu.
Rero, nyuma yo kuvugana na muganga wawe, ntabwo ari ikibazo gikomeye kurya udusimba duto rimwe cyangwa kabiri mu cyumweru. Ibiryo byo mu mazi nk'ibikeri na squid nabyo bifite cholesterol nkeya kurusha squid. Amahitamo meza kurushaho ni ibiryo nka clams na mussels. Byombi bifite cholesterol nkeya n'ibinure bike.
Gira ubwenge mu gihe uhitamo inyama.
Urebye ku mbonerahamwe, bisa nkaho inyama z'inka zifite cholesterol nkeya, ariko ukuri ni ukundi. Reka tubirebe mu mbonerahamwe.
| Ubwoko bw'ibiribwa (hafi garama 115) | Kolesteroli (hafi) | Ibintu byo kwitaho |
|---|---|---|
| Isambaza nini (zigera kuri 12) | 130 mg | Hari ibinure bike cyane (hafi garama 2). Nta binure byuzuye. |
| Inyama z'inka zifite ibinure | 110 mg | Ifite ibinure byinshi cyane (garama zigera kuri 20). Ibinure byuzuye bingana na garama 10. Ibi ni bibi cyane ku mutima. |
| Inyama z'inka zidafite ibinure | 45 mg | Hari make cyane mu mavuta ya cholesterol n'ayuzuye. Ni amahitamo meza. |
| Inkoko idafite uruhu | 60 mg | Hari ibinure bike. Ni amahitamo meza cyane. |
Urabyumva? Ikibazo ntabwo kiri muri cholesterol ubwayo, ahubwo kiri mu ngano y'ibinure biza mu nyama. Rero, niba urya inyama, hitamo inyama zitarimo ibinure, ukuremo ibice by'ibinure. Niba urya inyama z'inka, hitamo inyama zitarimo ibinure byinshi (filet, sirloin). Ikiruta byose, jya urya inyama zitarimo ibinure byinshi, nk'inkoko idafite uruhu.
Ubumenyi bwiyongereyeho gato...
Hari abantu bavuga ko inyama z'inka zokejwe mu byatsi zifite cholesterol nkeya. Ariko ubushakashatsi bwagaragaje ko niba ibinure ari bimwe, nta tandukaniro rigaragara mu rugero rwa cholesterol. Nyamara, inyama z'inka zokejwe mu byatsi zifite omega-3 nyinshi, ariko kandi zifite ibinure byuzuye bike.
Ntushobora kurya uko ushaka? Urashobora, muri ubu buryo!
Ibi byose ntibivuze ko utagomba kurya ibiryo ukunda, ariko bifite cholesterol nyinshi (kandi wenda ntabwo ari byiza cyane). Niba indyo yawe ari nziza igihe cyose, nta kibi kirimo mu kwishimira ibiryo ukunda rimwe na rimwe . Ikibazo ni ukubirya buri munsi. Ikintu cy'ingenzi hano ni uburinganire no kugabanya .
Niba ufite impungenge ku bijyanye na cholesterol cyangwa niba hari umuntu wo mu muryango wawe ufite indwara y'umutima, ikintu cyiza wakora ni ukuganira na muganga w'umuryango wawe akakugira inama ku mirire ikubereye.
Ubutumwa bwo kujyana mu rugo
- Si ibiryo byose birimo cholesterol bikwiye gutinya. Hari ibiryo birimo cholesterol nyinshi (amagi, salmon, shrimp) mu by'ukuri ni byiza ku buzima bwawe.
- Ni ngombwa cyane kwita ku ngano y'ibinure byuzuye mu biribwa kuruta ingano ya cholesterol irimo.
- HDL ni cholesterol 'nziza' isukura imitsi. LDL ni cholesterol 'mbi' yiyongera mu mitsi.
- Amagi, salmon, inyama zitarimo ibinure, n'ibindi byo mu mazi, mu rugero kandi biteguye nezaKurya bishobora gutanga inyungu ku buzima.
- Buri gihe gisha inama muganga wawe kugira ngo amenye indyo ikubereye ukurikije uko ubuzima bwawe buhagaze n'amateka y'umuryango 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.