Wifuza gufasha abakunzi bawe bafite indwara z'umutima? - Indyo yuzuye umutima

Iyo tumenye ko umwe mu bagize umuryango cyangwa uwo dukunda afite indwara y'umutima, twumva tubabaye cyane kandi duhangayikishijwe. "Ni iki twakora kugira ngo tubiteho neza?" ni ikibazo kiza mu mutwe wa buri wese. Kimwe n'imiti, ibiryo tubaha bigira ingaruka zikomeye ku mibereho yabo. Mu by'ukuri, ifunguro rifite intungamubiri ryateguwe mu rukundo ni impano nziza cyane ushobora guha umuntu urwaye indwara y'umutima.

Kuki ibiryo n'ibinyobwa ari ingenzi cyane?

Mu magambo make, indyo yuzuye ntishobora gufasha mu kugenzura indwara z'umutima gusa, ahubwo rimwe na rimwe ikanafasha mu gusubiza inyuma zimwe mu ngaruka zishobora guterwa n'indwara z'umutima. Tekereza nawe, indwara nyinshi z'umutima ziterwa n'ibinure byinjijwe mu mitsi ijyana amaraso mu mitima yacu. Ni nk'umwanda wiyongera mu muyoboro w'amazi. Indyo yuzuye ishobora kugabanya umuvuduko iyo mitsi igabanya, ndetse rimwe na rimwe ikawuhindura uko umeze.

Ibi ahanini bikora ibintu bike:

• Igabanya cholesterol mbi: Ifasha kugabanya urugero rwa cholesterol ya LDL, ibangamira umubiri.
• Igenzura umuvuduko w'amaraso: Umuvuduko ukabije w'amaraso ni umwanzi ukomeye w'umutima. Ishobora kugenzurwa n'ibiryo byiza.
• Genzura urugero rw'isukari mu maraso: Diyabete ni imwe mu mpamvu zikomeye zo gutera indwara z'umutima.
• Genzura ibiro by'umubiri wawe: Kugumana ibiro byiza ni impumuro nziza ku mutima.

Kuvuga ngo 'Reka turye ibi' ni ingenzi kuruta kuvuga ngo 'Ntubirye'

Akenshi, tubwira umuntu urwaye indwara y'umutima tuti "Ntukarye amavuta," "Ntukarye umunyu," "Ntukarye ibintu biryoshye," n'ibindi. Ibi bishobora gutera stress nyinshi mu mutwe. Bashobora gutekereza bati "Nta cyo kurya mfite ubu."

Noneho reka tuvuge ku nama 10 zagufasha gutegura ifunguro ryiza kandi riryoshye ku muntu urwaye indwara y'umutima.

1. Kurya imboga nyinshi, imbuto, ibinyampeke byuzuye, n'imbuto z'ubunyobwa.

Ibiribwa bikomoka ku bimera ni ibiryo by'ingenzi birimo fibre, vitamine, n'intungamubiri. Shyiramo imboga n'imbuto bifite amabara menshi mu mirire yawe. Urugero, mu gihe uteka sambol, hitamo ikintu nka gotukola cyangwa mukunuwenna. Teka imboga nk'ibishyimbo, karoti, n'ibihaza. Ariko mu gihe uteka ibi, irinde kongeramo amavuta menshi, foromaje, cyangwa amata y'ibihwagari . Shyiramo ibintu nk'umuceri w'ibihwagari, amashu, amashaza, ubunyobwa, n'ibishyimbo bibisi mu mirire yawe.

2. Reka twige neza ku binure (amavuta)?

Iyo tuvuze "amavuta", si ko yose aba mabi kimwe. Tugomba guhitamo amavuta meza.

• Ntukabone ibinure birenga 35%: Gabanya ibinure urya buri munsi, bitarenze kimwe cya gatatu cy'ibinure byose.
• Gabanya ibinure byuzuye: Ibi biboneka cyane cyane mu bikomoka ku matungo. Urugero , mu mavuta, ghee, foromaje, inyama zirimo ibinure (inyama z'inka, ingurube), n'amata yose .
• Irinde ibinure bya trans uko bishoboka kose: Ibi ni bimwe mu byanzi bikomeye by'umutima. Ibi ni ubwoko bw'ibinure byakozwe mu buryo bw'ubukorano. Biboneka muri margarine, ibiryo bitetse (amafunguro, amafunguro y'ubunyobwa), ibiryo bigufi, ibisuguti n'ibiribwa byatunganyijwe . Reba ku birango by'ibiribwa bigurwa mu maduka kugira ngo urebe niba birimo "amavuta ya hydrogene igice".
• Hitamo amavuta meza: Mu kuyakoresha mu guteka, ni byiza guhitamo amavuta akungahaye ku mavuta ya monounsaturated , nka amavuta ya elayo n'amavuta y'ubunyobwa, cyangwa amavuta akungahaye ku mavuta ya polyunsaturated, nka soya, ibigori, n'amavuta y'izuba.

3. Uburyo bwo kuringaniza poroteyine na cholesterol

Poroteyine ni ingenzi ku mubiri, ariko twagombye guhitamo ubwoko bwa poroteyine bufite ibinure bike.

• Inkoko, inyama y'inkoko n'amafi bidafite uruhu ni byo byiza cyane.
• Inyama zitukura (inyama z'inka, intama, ingurube) n'ibikomoka ku mata birimo ibinure byinshi (amata yuzuye ibinure, foromaje) birimo cholesterol nyinshi. Ibi bishobora kongera urugero rwa cholesterol mbi mu maraso. Bityo rero gabanya ibi byose uko bishoboka kose.
• Shyiramo poroteyine nyinshi zikomoka ku bimera nka lentils, chickpeas, na soya mu ndyo yawe.

4. Gira ubwenge mu guhitamo karubohidrati

Hari ubwoko bubiri bwa karubohidrati: bwiza n'ububi.

• Karubohidrati nziza: Hitamo karubohidrati ikungahaye kuri fibre kandi ikomeye nk'umuceri w'umukara, ingano, ibijumba, imyumbati n'ibirayi. Ibi bigabanya isukari mu maraso.
• Karubohidrati mbi: Irinde karubohidrati zoroshye nk'ibinyobwa birimo isukari, keke, ibisuguti, umugati, n'umuceri wera. Ibi byongera isukari mu maraso vuba.

5. Gabanya umunyu ukoreshwa

Kunywa umunyu mwinshi ni imwe mu mpamvu zikomeye zitera umuvuduko ukabije w'amaraso.

• Gabanya umunyu wongeramo iyo uteka.
• Ahubwo, koresha ibintu nka lime, tangawizi, na vinegere kugira ngo wongere uburyohe.
• Shyira ibirungo mu biryo byawe ukoresheje ibirungo (clove, sinamoni, urusenda) n'ibintu karemano nka curry, turmeric, tangawizi, na tungurusumu.
• Isosi, uduce tw'isupu, n'ibiribwa bigurishwa mu maduka birimo umunyu mwinshi. Witondere.

6. Kurya amafunguro 5 cyangwa 6 ku munsi aho kurya amafunguro 3 manini.

Kurya amafunguro atanu kugeza kuri atandatu ku munsi, aho kurya amafunguro atatu manini ku munsi, bifasha mu kugumana isukari mu maraso na cholesterol ku rugero rumwe. Binafasha gutwika ibinure neza.

7. Tanga amazi menshi yo kunywa

Ni ingenzi cyane kwirinda umwuma. Kunywa amazi menshi ntibifasha umubiri gusa kumererwa neza, ahubwo binagabanya no kurya ibidakenewe. Shishikariza abantu kunywa litiro 1.5 - 2 z'amazi (ibirahuri 8-10) ku munsi.

Ni gute wagenzura ibiryo? (Kugenzura ibice)

Hari igihe turya byinshi tutabizi. Ni ngombwa kandi kugenzura ingano y'ibiryo turya.

• Koresha amasahani mato kugira ngo usangire ibiryo n'ibirahuri bito byo kunywa amazi.
• Reba "Ingano yo gutanga" ku kirango cy'ibiribwa uguze mu iduka.
• Hari uburyo bworoshye bwo gupima ibiryo. Reba imbonerahamwe iri hepfo.

Bishobora gusa nkaho bigoye gato mu ntangiriro gukora indyo y'uwo ukunda muri ubu buryo. Ariko uko ugenda umenyera, bizahinduka igice cy'ubuzima bwawe. Wibuke ko ubu ari ubundi buryo bwo kumwereka urukundo rwawe.