Kolesteroli nyinshi? Reka tumenye neza ibyo kurya byiza n'ibibi!

Ese muganga yakubwiye ko urugero rwa cholesterol mu maraso yawe ruri hejuru? Iyo ibyo bibaye, wumva uhangayikishijwe cyane n'ibyo ugomba kurya n'ibyo utagomba kurya, si byo se? Ntugahangayike, ni ikibazo abantu benshi bafite. Uyu munsi, turaganira kuri ibi, icyo wakora neza, mu buryo bworoshye cyane, nk'aho twabwira inshuti yawe.

Mbere na mbere, cholesterol ni iki?

Muri make, cholesterol ni ubwoko bw'ibinure umubiri wacu ukeneye. Ni ingenzi mu bintu byinshi, kuva mu kubaka uturemangingo twacu kugeza ku gukora imisemburo. Ariko ikibazo gitangira iyo ari byinshi mu mubiri.

Hari ubwoko bubiri bwa cholesterol mu maraso yacu.

1. LDL (Lipoporoteyine yo hasi): Ibi ni byo twita "cholesterol mbi." Iyo ibi byirundanyije, byirundanya mu mitsi yacu y'amaraso, bikayigabanya kandi bigatanga inzira y'indwara zikomeye nk'indwara z'umutima na stroke.

2. HDL (High-Density Lipoprotein): Ibi tubyita "cholesterol nziza". Bikura cholesterol mbi mu mitsi ikayijyana mu mwijima. Rero ni nk'inshuti yacu.

Ibiryo turya byongera mu buryo butaziguye urugero rwa cholesterol mbi (LDL) mu maraso yacu. Ibinure byuzuye n'ibinure bya trans, cyane cyane ibiboneka mu bikomoka ku matungo, mu mata, no mu mavuta amwe na amwe (nk'amavuta ya palme n'amavuta ya kokonati), ni byo bintu by'ingenzi bitera ibi.

Ese kugabanya ibiryo byongera cholesterol bizagabanya urugero rwawe koko?

Yego rwose! Ushobora kugira icyo uhindura cyane wongeyeho kandi ukavanamo ibintu mu mirire yawe. Kongeramo imbuto, imboga, ibinyamisogwe, imbuto z'ubunyobwa n'ibinure byiza bishobora gufasha kugabanya cholesterol mbi (LDL).

Reka turebe ibyo tugomba kuzana mu iduka n'ibyo tugomba kwikuramo.

Ni ibihe bintu byiza byo kongeramo mu biribwa?

Imbuto, imboga n'ibyatsi

Ibi bigomba kuba ishingiro ry'imirire yawe. Kurya imbuto n'imboga zifite amabara menshi. Tekereza imbuto, imizabibu, amacunga, pome, inyanya, ibijumba, broccoli, epinari, kale, epinari, ibihaza, zucchini, n'ibindi. Ibi biribwa nta cholesterol bifite mu buryo busanzwe kandi bifite ibinure bike cyane. Binafite fibre nyinshi, bigabanya kwinjiza cholesterol mu mubiri.

Ibinyampeke byose

Shyiramo amashu, sayiri, quinoa, n'imigati y'ibinyampeke na makaroni mu ndyo yawe. Fibre ishongesha muri ibi biribwa ifasha kugabanya cholesterol mbi. Kurya amashu mu gitondo ni umuco mwiza. Ariko iyo bigeze ku binyampeke bipfunyitse,Ntiwibagirwe kugenzura icyapa kugira ngo uhitemo izifite isukari n'umunyu bike.

Inyama, amafi n'imbuto z'ubunyobwa

Hitamo inkoko n'inkoko bidafite uruhu. Niba urya inyama zitukura (inyama z'inka, ingurube), hitamo inyama zitarimo ibinure . Irinde inyama zatunganyijwe nka sosiso n'amafi menshi uko bishoboka kose.

Ahubwo, shyiramo ibinyamisogwe bikungahaye kuri poroteyine nka chickpeas, lentils, amashaza na soya mu ndyo yawe. Ibi ni byiza cyane ku mutima.

Ibiribwa bikungahaye kuri Omega-3

Izi ni ubwoko bwa aside irike nziza cyane ku mutima wacu. Akenshi, ntituzirya bihagije. Ziboneka mu mafi afite amavuta nka salmon, tuna, mackerel, na herring. Imbuto za Walnuts, imbuto za chia, n'imbuto za flax ziseye nabyo birimo omega-3 zikomoka ku bimera.

Ibikomoka ku mata bidafite ibinure byinshi n'amavuta "meza"

Mu gihe uguze yawurute n'amata, hitamo ubwoko bw'ibinure bike cyangwa budafite ibinure. Niba urya foromaje, urye bike.

Koresha amavuta y'ibimera nka elayo, amavuta ya canola, n'amavuta y'ibihwagari aho gukoresha amavuta yo guteka no gukaranga. Ibi kandi bifasha kongera urugero rwa cholesterol "nziza" (HDL).

Ibiryo bibi cyane byo kwirinda rwose

Ibyokurya birimo ibinure bya trans

Izi ni zo nyamaswa mbi mbi cyane. Ntabwo zongera cholesterol mbi (LDL) gusa, ahubwo zinagabanya cholesterol nziza (HDL). Mu gihugu cyacu, ibicuruzwa byinshi byo mu ifuru (amakeke, imigozi, ibisuguti), margarine, n'ibiribwa byihuse bishobora kuba birimo. Niba ku rupapuro rw'ibiribwa handitseho "amavuta ya hydrogenated igice", harimo amavuta ya trans.

Ibyokurya birimo isukari nyinshi

Nubwo isukari idatuma cholesterol yongera mu buryo butaziguye, kurya isukari nyinshi bishobora gutera kwiyongera ibiro, diyabete, ndetse n'urugero ruri hejuru rwa cholesterol bitewe n'ibinure bibikwa mu mwijima. Gabanya ibinyobwa birimo isukari, keke, ice cream, na shokora ya toffee. Witondere kandi isosi irimo isukari yihishe (ketchup, isosi ya spaghetti), hamwe n'ibinyampeke bimwe na bimwe byo mu gitondo .

Inyama zatunganyijwe n'umunyu mwinshi

Inyama zatunganyijwe nka sosiso, bacon, na jambon zirimo ibinure byinshi byuzuye na cholesterol. Nanone, umunyu mwinshi ushobora kongera umuvuduko w'amaraso. Amafi yo mu macupa, udupaki tw'isupu, na noodles zihuse nabyo bishobora kuba birimo umunyu mwinshi. Ingano y'umunyu ukeneye ku munsi ni munsi y'ikiyiko kimwe. Tekereza rero ku munyu urya.

Ujye uzirikana ibi bintu mu gihe ugiye guhaha.

• Ntukajye mu iduka ushonje: Iyo ugiye mu iduka ushonje, uba ushobora kugura ibiryo bitari ngombwa kandi bitameze neza.
• Soma ibirango: Reba urutonde rw'ibikubiye mu bicuruzwa biri ku mapaki y'ibiribwa. Andika ibintu by'ingenzi kurusha ibindi mbere na mbere. Hitamo ibiryo bifite isukari nke, umunyu n'ibinure byuzuye .
• Vugana na muganga wawe:Ganira na muganga wawe cyangwa inzobere mu mirire kugira ngo umenye gahunda y'ifunguro ikubereye, bitewe n'urugero rwa cholesterol ufite. Ushobora kandi gukenera gutangira gufata imiti.

Izi mpinduka zishobora kugorana kuzikora mu ijoro rimwe. Ariko gerageza kuzikora buhoro buhoro, imwe imwe. Iri ni ryo shoramari rikomeye ushobora gukora mu mutima wawe.