Utinya kurya amavuta? Dore inkuru nyayo ku mavuta meza n'amabi! (Amavuta meza)

Iyo tugiye mu iduka, tubona amacupa yuzuyemo amacupa y’ubwoko butandukanye bw’amavuta, si byo se? Umunsi umwe twumva ko kurya amavuta atari byiza ku mutima. Undi munsi bavuga ko atari bibi cyane, ahubwo kurya ibintu byinshi nk’umugati n’umuceri ni akaga. Nyuma yo kumva izi nkuru, umutwe wawe ugomba kuba warahuze. "Mana yanjye, ni iyihe mavuta meza, tugomba kurya iki?" Ugomba kuba uri gutekereza. None rero uyu munsi, reka tuganire kuri ibi, ni ukuvuga ukuri ku binure n’amavuta, mu buryo bworoshye kandi mu buryo bw’ubucuti.

Witinya! Ese wagombye gutinya cyane ibinure byuzuye?

Igihe kirekire, twese twatekerezaga kimwe. Ni ukuvuga ko ibinure byuzuye, biboneka mu bintu nk'amavuta, foromaje, inyama zirimo ibinure, n'ibikomoka ku mata, ari byo mwanzi ukomeye w'imitima yacu. Mu by'ukuri hari impamvu yo gutekereza gutyo. Kubera ko ibi binure byuzuye byongera urugero rwa cholesterol "mbi", cyangwa cholesterol ya LDL, mu maraso yacu. Urugero ruri hejuru rwa LDL rufitanye isano itaziguye n'indwara z'umutima. Niyo mpamvu abaganga batubwira kurya bike muri ibi.

Ariko ubushakashatsi bushya bwerekana ko hari urundi ruhande rw'iyi nkuru. Ikibazo si ibinure byuzuye gusa. Tekereza uramutse uhagaritse kurya amavuta burundu ahubwo ugatangira kurya ibintu nka biscuit, keke, umugati, n'umuceri wera byitwa ko bidafite ibinure ariko byuzuyemo isukari na karubohidrati nziza? Mu by'ukuri, bishobora kongera ibyago byo kurwara indwara z'umutima kurushaho.

None se ibyo bivuze ko dushobora kurya amavuta na foromaje byinshi uko dushaka? Oya, ntabwo ari byo rwose. Imiryango ikomeye ku isi mu by'ubuzima, nka American Heart Association, iracyasaba ko tutarenza 7% by'ibinure byose dukoresha buri munsi. Bityo rero ni ngombwa cyane kuzirikana ingano yabyo.

Duhitemo amavuta meza kandi ashingiye ku bimera, afasha umutima

Abaganga benshi n'inzobere mu mirire bemeranya ko ari byiza gusimbuza amavuta yuzuye n'amavuta adafite amavuta menshi . Urugero, ni byiza gukoresha amavuta ya elayo cyangwa amavuta ya canola aho gukoresha amavuta.

Ariko, hari ibitekerezo bitandukanye ku bwoko bw'amavuta meza kurusha ayandi. Reka tubirebe mu buryo burambuye .

Ikintu cyiza cyo gukora ni ugukoresha ubwoko butandukanye bw'amavuta y'imboga aho gukoresha ubwoko bumwe gusa. Ni byiza ku buzima bwawe ndetse no ku buryohe bw'ibiryo byawe.

Ntiwibagirwe aside irike ya Omega-3!

Nta gushidikanya kuri ibi. Omega-3 ni ibinure by'ingenzi ku mibiri yacu. Birinda imitima yacu imivuduko idasanzwe y'umutima. Binafasha mu kubungabunga imiyoboro y'amaraso, bigabanya ibyago byo kurwara indwara z'umutima no gucika imitsi.

Nigute wabona Omega-3?

• Amafi afite amavuta:Shyiramo amafi afite amavuta nka salmon, sardine, herring, mackerel, na herring byibuze kabiri mu cyumweru.
• Inkomoko y'ibimera: Amavuta ya Walnuts, imbuto za flaxseed, na canola nabyo birimo omega-3. Ariko, ntabwo birimo ubwoko bumwe bukomeye bwa omega-3 nk'amavuta y'amafi.
• Inyongeramusaruro: Niba ufata inyunganiramirire ya omega-3, ni ngombwa kubanza kuvugana na muganga wawe no kugisha inama.

Umugome nyawe: Kuraho burundu ibinure bya trans

Dore ibyo twese tugomba gukuraho burundu mu mirire yacu: Amavuta ya Trans y’ubukorano .

Ibi byongera cholesterol mbi (LDL) kandi bigabanya cholesterol nziza (HDL). Si ibyo gusa, ahubwo binatera kubyimba mu mubiri. Uku kubyimba bitera indwara nyinshi zidakira nk'indwara z'umutima, gucika imitsi, na diyabete.

Ku bw'amahirwe, amategeko agenga ibirango by'ibiribwa ndetse n'amategeko agenga ibinure bya trans mu bihugu byinshi byagabanyije cyane ingano y'ibi biribwa. Ariko, biracyaboneka mu biribwa bimwe na bimwe byatunganyijwe.

Hari igihe, nubwo ipaki ivuga "0g ya trans fat," itegeko ryemerera ingano nto cyane (munsi ya garama 0.5). Rero ni byiza gusuzuma urutonde rw'ibikubiye mu ipaki.

Reka tubone neza ibinure.

Ibinure ni igice cy'ingenzi cy'indyo yuzuye. Cyane cyane ibinure bidafite ibinure byinshi. Ndetse n'indyo yo mu karere ka Mediterane, ifatwa nk'imwe mu ndyo nziza ku isi, itanga karori zirenga 30% mu binure. Ariko byinshi muri ibyo binure bikomoka ku mavuta ya elayo, andi mavuta y'imboga, n'amafi.

Igikuru ni ukudashyira imbaraga nyinshi ku kintu kimwe (ibinure cyangwa karubohidrati), ahubwo ni ugukomeza indyo yuzuye muri rusange.

Wibuke ko indyo yuzuye irimo imboga zitandukanye z'amabara, imbuto, ibinyamisogwe, ibinyampeke, amafi, inyama zitarimo ibinure n'amavuta meza ari byo shingiro ryiza ry'ubuzima bwiza. Niba ufite impungenge ku mirire yawe, vugana na muganga wawe kuri ibyo.