Iyo umuganga wawe akubwiye ko ufite cholesterol nyinshi, ushobora kwibaza uti "Ni iki kindi nakora uretse gufata imiti?" Hari imiti myinshi karemano n'inyongera ku isoko muri iki gihe ivuga ko igabanya cholesterol. Ariko mbere yo gukoresha imwe muri iyi miti, ni ngombwa kuvugana na muganga wawe. Nubwo hari imiti ishobora kugufasha, indi ishobora kuba idakwiye kuri wewe. Nanone, niba usanzwe ufata imiti y'indi ndwara, hari amahirwe ko ishobora kugira ingaruka ku miti mishya ufata.
Ese nshobora kubona imiti ya cholesterol nta muganga wampaye?
Mu magambo make, oya. Ntushobora kugura imiti yo kugabanya cholesterol muri farumasi udafite urupapuro rwa muganga. Ariko, hari igihe ushobora kugura imiti ikomoka ku bimera n'inyongeramusaruro ivuga ko ifasha kugabanya cholesterol.
Aha tugomba gusobanukirwa itandukaniro nyaryo riri hagati y' "inyongeramusaruro" n' "ibiyobyabwenge."
- Inyongeramusaruro: Ibi ni ibintu wongera mu mirire yawe, nka vitamine n'imyunyungugu. Nubwo biza mu buryo bw'ibinini cyangwa capsule, ntabwo byemewe by'umwihariko kuvura cyangwa kurwanya indwara. Byagenewe gufasha mu kongera intungamubiri zibura mu mirire yacu.
- Imiti: Iyi miti ikorerwa mu rwego rwo gusuzuma, kuvura, gukiza no gukumira indwara. Ihindura uburyo imibiri yacu ikora. Igomba gupimwa cyane kugira ngo imenye neza ubwiza, umutekano, n'ubushobozi mbere yuko yemererwa kugurishwa.
Rero ibuka ko inyongeramusaruro idasimbura imiti yandikiwe na muganga.
Inyongeramusaruro zivuga ko zifasha kugabanya cholesterol
Hasi hari zimwe mu nyongeramusaruro zivugwa cyane. Ariko nanone tugomba kumenya ibimenyetso bya siyansi n'umutekano wazo.
| Inyongera | Ibintu byo kumenya |
|---|---|
| Tungurusumu | Ubushakashatsi bumwe na bumwe bw'igihe gito bwagaragaje ko bushobora kugabanya gato urugero rwa cholesterol yose. Ariko ubushakashatsi bushya bwerekana ko ingaruka atari nziza nkuko byatekerezwaga mbere. Ikintu cy'ingenzi: Tungurusumu ishobora kugabanya amaraso. Kubwibyo, ntibyemewe kuyifata mbere yo kubagwa no hamwe n'imiti igabanya amaraso (nka Coumadin). |
| Fibre | Fibre (cyane cyane fibre isoluble) ni ikintu cyiza gifasha kugabanya cholesterol mbi (LDL). Ushobora gukoresha inyunganiramirire nka psyllium. Ariko mu gutangira ibi, ugomba kongera urugero buhoro buhoro. Bitabaye ibyo, ibintu nko kubyimba no kubabara bishobora kubaho. Ugomba kandi kunywa amazi menshi. |
| Poroteyine ya Whey | Iyi poroteyine ikomoka ku mata, ishobora gufatwa nk'inyongera mu buryo bw'ifu. Ubushakashatsi bumwe na bumwe bwerekana ko ishobora kugabanya LDL na cholesterol yose. Niba muganga wawe abikwemereye, hitamo ikintu kirimo poroteyine ya whey gusa, kidafite ibindi bintu byongewemo (cyane cyane isukari). |
| Umuceri w'umusemburo utukura | Ubushakashatsi bwagaragaje ko igabanya cholesterol. Impamvu ni uko isanzwe irimo imiti yitwa lovastatin. Iyi miti iboneka no mu miti ya cholesterol. Kubera iyo mpamvu, ibihugu bimwe byagabanyije igurishwa ryayo nk'inyongera. Mbere yo kuyikoresha ugomba kubaza muganga. |
| Ibindi bimera | Ubushakashatsi burimo gukorwa ku bintu nka fenugreek, ikivange cy'amababi ya artichoke, na basil yera. Ibirungo nka tangawizi, turmeric, na rosemary nabyo birimo gukorwaho ubushakashatsi ku ngaruka zabyo ku buzima bw'umutima, ariko nta mwanzuro uhamye urafatwa kugeza ubu. |
Ni gute wagenzura cholesterol binyuze mu biribwa n'ibinyobwa?
Uretse inyongeramusaruro, guhindura indyo yawe ni cyo kintu cy'ingenzi mu kugenzura cholesterol. Dore amwe mu matsinda y'ibiribwa by'ingenzi ashobora kugufasha.
Ibyokurya bikungahaye kuri fibre
Ibiryo by'ibimera gusa ni byo birimo fibre. Fibre ishongeshwa, cyane cyane iboneka mu bimera by'ingano, sayiri, lentile, ibishyimbo, pome n'amacunga, ifasha cyane mu kugabanya cholesterol mbi (LDL).
Imbuto
Imbuto nka amande, walnuts, na pecans zishobora gufasha kugabanya cholesterol. Kurya imbuto nkeya ku munsi bivugwa ko bigabanya ibyago byo kurwara indwara z'umutima. Ni isoko nziza ya fibre.
Soya
Kongera ibiryo bikozwe muri soya na soya, nka tofu na soya, mu mirire yawe bishobora gufasha kugabanya cholesterol ya LDL n'ubundi bwoko bw'ibinure byitwa triglycerides.
Fitosteroli
Ibi ni ibintu biboneka mu bimera bisanzwe, bisa na cholesterol. Bigabanya kwinjiza cholesterol mu mara yacu. Biboneka mu rugero ruto mu binyampeke byuzuye, imboga, n'imbuto. Binashyirwa muri margarine na salade. Ushobora kumenya niba bihari urebye ku kirango.
Aside y'ibinure ya Omega-3
Ibi bifasha cyane mu kugabanya ibyago byo kurwara indwara z'umutima. Ni byiza cyane kurya amafi afite amavuta nka salmon, mackerel, herring, na tuna nibura iminsi ibiri mu cyumweru. Ibi bigenzura ikorwa rya triglycerides mu mwijima. Bifasha kandi kugabanya kwirundanya kw'ibinure (plaque) mu mitsi y'amaraso no kugenzura kuvura kw'amaraso. Imbuto za flax na walnuts nazo ni ibiryo bikungahaye kuri omega-3.
Icy'ingenzi: Niba urimo gutekereza gufata inyunganiramirire ya omega-3 (urugero: capsules z'amavuta y'amafi), cyane cyane niba urimo gufata imiti igabanya amaraso, banza ubaze muganga wawe.
Ikintu ugomba kwirinda rwose: Ibinure bya Trans
Irinde ibiryo byanditsweho "hafi ya hydrogenated" na "amavuta y'imboga ya hydrogenated." Aya ni amavuta akorwa mu buryo bw'ubukorano. Akorwa muri:
- Yongera cholesterol mbi (LDL).
- Igabanya cholesterol nziza (HDL).
- Bitera ububyimbirwe mu mubiri.
Ibi biboneka mu bintu nka biscuits, keke, n'utundi dupfunyika. Kubwibyo, ni ngombwa cyane gusoma icyapa mbere yo kugura ibiryo.
Imyitozo ngororamubiri ku bwonko: Indi nkunga mu kugenzura cholesterol
Hamwe n'indyo nziza n'imyitozo ngororamubiri, imyitozo nka yoga, tai chi, no gutekereza cyane nabyo bishobora kugufasha kugabanya urugero rw'imihangayiko yawe no gufasha mu buryo butaziguye kugenzura cholesterol yawe. Ariko, niba ufite izindi ndwara, ni byiza kubanza kubaza muganga wawe mbere yo gutangira ikintu nka yoga.
Niba ugifite ikibazo cyo kugenzura urugero rwa cholesterol yawe nubwo wakoze ibi byose, icyiza wakora ni ukuganira na muganga wawe kuri ibyo no gufata imiti akwandikiye.
Ubutumwa bwo kujyana mu rugo
- Menya neza ko wabanje kugisha inama muganga wawe mbere yo gukoresha inyongeramusaruro cyangwa ibyatsi bivuga ko bigabanya cholesterol.
- Inyongeramusaruro ntizisimbura imiti, kandi ibisubizo bishobora gutandukana bitewe n'umuntu ku wundi.
- Ikintu cy'ingenzi kandi gikomeye mu kugenzura cholesterol ni indyo yuzuye no gukora imyitozo ngororamubiri ihoraho.
- Irinde cyane cyane ibiryo birimo "Trans Fats".
- Niba ufata imiti y’izindi ndwara, ni ngombwa cyane gushaka inama kwa muganga kuko ikintu cyose gishya ufata gishobora kugira ingaruka kuri iyo miti.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.