Ese ibinini bya cholesterol gusa ntibihagije? Ubundi buryo bwo kugabanya cholesterol mbi (LDL)

Ese muganga wawe yakubwiye ko cholesterol yawe iri hejuru gato kandi ko ugomba gutangira gufata imiti? Cyangwa wenda usanzwe ufata imiti ya cholesterol yawe. Imiti yo kugenzura cholesterol yawe ni ingenzi cyane. Hari igihe ishobora kurokora ubuzima. Ariko ikintu cy'ingenzi tugomba kwibuka ni uko gufata imiti yonyine idashobora kuyigenzura burundu. Imiti ni kimwe mu bikoresho byacu. Kugira ngo icyo gikoresho gikore neza, tugomba guhindura imibereho yacu uko bikwiye.

Reka twige gato ku buryo umuti ukora?

Iyo umaze gupimwa kolesterol nyinshi, muganga wawe ashobora kukwandikira ubwoko butandukanye bw'imiti. Si imiti yose ikora kimwe. Buri bwoko bw'imiti bugenzura kolesterol mu mubiri mu buryo butandukanye. Muri make, dore bumwe mu bwoko bw'imiti y'ingenzi n'uko ikora.

Kurya neza: Uburyo bwo gutegura amafunguro yawe

Guhindura gato imirire yawe bishobora gufasha kugabanya urugero rwa cholesterol no kunoza ubuzima bw'umutima. Tekereza uburyo ibi bintu byoroshye.

• Gabanya ibinure byuzuye: Kugabanya inyama zitukura nk'inyama z'inka n'ingurube n'ibikomoka ku mata birimo ibinure byinshi nka amata yuzuye amavuta, foromaje n'amavuta bishobora gufasha kugabanya urugero rwa cholesterol mbi (LDL).
• Kura ibinure bya trans burundu: Ibi ni bimwe mu byanzi bikomeye bya cholesterol. Bihishe mu bintu nka margarine, biscuits zigurishwa mu maduka, keke, na patties . Ibi ni byo byanditse ku birango by'ibiribwa nka "Amavuta y'imboga ya hydrogenated igice."
• Shyiramo ibiryo bikungahaye kuri aside irike ya omega-3: Nubwo ibi bitagabanya LDL mu buryo butaziguye, bigabanya ubundi bwoko bw'ibinure biteje akaga mu maraso bwitwa triglycerides. Shyiramo amafi afite amavuta nka salmon, mackerel, walnuts, flaxseeds, na avoka mu mirire yawe.
• Ibande cyane ku biribwa bikomoka ku bimera: Ibinyamisogwe nk'amashu , ibishyimbo, n'ibishyimbo , ndetse n'imboga z'amababi nka epinari, kale, n'imboga za collard, bishobora kugufasha kugabanya cholesterol yawe. Binatanga poroteyine nyinshi.
• Kurya ibiryo bikungahaye kuri fibre ishongesha: ingano, ibishyimbo, imimero ya Brussels, pome, amaperaIbintu nk'ibyo birimo fibre nyinshi. Icyo iyi fibre ikora ni ugufata cholesterol mu mara no kuyisohora aho kuyireka ngo inyurwe n'umubiri.
• Ongeraho poroteyine ya whey: Izi ziboneka mu bikomoka ku mata. Ubushakashatsi bwagaragaje ko poroteyine ya whey ishobora kugabanya LDL, cholesterol yose, ndetse n'umuvuduko w'amaraso.

Ese twagombye no gutekereza ku nyongeramusaruro?

Ikintu cya mbere cyo kuvuga ni uko ibi bitajya bisimbura ifunguro ry’ibanze. Ni isoko y’inyongera y’intungamubiri.

Niba muganga wawe abyemeye, ibi bikurikira bishobora kugufasha:

• Igishishwa cya Psyllium: Ibi bizwi nka Isabgol mu gihugu cyacu. Ubu ni ubwoko bwa fibre. Bifasha gufata no gukura cholesterol mu mubiri.
• Umuceri w'umusemburo utukura: Muganga wawe azagenzura imikorere y'umwijima wawe buri gihe niba ukoresheje ibi, kuko birimo ibintu bisa n'imiti imwe n'imwe igabanya cholesterol (urugero: lovastatin).
• Fitosteroli: Izi ni ibintu karemano biboneka mu turemangingo tw’ibimera. Kubera ko imiterere yabyo isa na cholesterol, byinjizwa mu mubiri aho kwinjira muri cholesterol nyayo mu gihe cyo kugogora. Ibi bigabanya kwinjira kwa cholesterol nyayo.

Reka kunywa itabi no kunywa itabi uyu munsi.

Si kunywa itabi gusa, ahubwo no kunywa itabi iryo ari ryo ryose, harimo no guhekenya itabi n'ingurube, byangiza umutima cyane. Nikotine iri mu itabi yongera urugero rwa cholesterol kandi yongera cyane ibyago byo kurwara indwara z'umutima.

Ubushakashatsi bwagaragaje neza ko abanywa itabi bafite urugero ruto rwa cholesterol nziza (HDL) n'urugero rwo hejuru rwa cholesterol mbi (LDL) na cholesterol yose. Kureka iyi ngeso rero ni kimwe mu bintu bikomeye ushobora gukora kugira ngo bigufashe.

Imyitozo ngororamubiri ni ingenzi kugira ngo umutima wawe ube mwiza.

Imyitozo ngororamubiri ni ahantu heza ho gutangirira urugendo rwawe rwo kugabanya cholesterol. Imyitozo ngororamubiri ihoraho yongera urugero rwiza rwa cholesterol (HDL) kandi ikagabanya triglycerides.

Igikuru ni ugukomeza kubikora . Guhagarara umunsi umwe cyangwa ibiri ntacyo bizafasha. Ishyirahamwe ry’Abanyamerika ryita ku ndwara z’umutima risaba gukora siporo iminota 30 ku munsi, nibura iminsi 5 mu cyumweru .Ushobora guhitamo ikintu nko kugenda n'amaguru, kwiruka, kugendera ku igare, cyangwa koga . Iyo ukora siporo, ugabanya ibiro by'inyongera mu mubiri wawe. Kugabanya ibiro nabyo ni ingirakamaro cyane mu kugenzura cholesterol.