Ese muganga yakubwiye ko urugero rwa cholesterol yawe ruri hejuru gato? Cyangwa wahisemo kugabanya cholesterol yawe kubera ko ushaka kugira ubuzima bwiza? Ushobora kuba warahisemo gukora imyitozo ngororamubiri myiza, kugabanya ibiro, no gukurikiza indyo irimo cholesterol nkeya. Uwo ni umwanzuro mwiza! Ariko hari ikibazo gito ... Igikoni cyawe kiracyarimo ibiryo ukunda kurya, ariko se ibyo si byiza ku mubiri wawe?
Rero, ni igihe cyo guha igikoni cyawe ishusho nziza. Ntugahangayike, ibi ntibisaba gusenya inkuta, kugura ibikoresho bishya, cyangwa gusiga amarangi ku kabati. Tugiye gukora impinduka zoroshye cyane, ariko zifite akamaro cyane. Dore icyo abahanga mu by'imirire bavuga. Ubwa mbere, kuraho ibiryo byinshi bidafite akamaro uko bishoboka kose. Hanyuma, uzuza igikoni cyawe ibiryo bifite ubuzima bwiza aho kubikora. Amaherezo, menya uburyo bwo kubika no gutegura ibyo biribwa bifite ubuzima bwiza. Reka turebe uko wabikora?
Ubwa mbere, reka dukure amavuta 'mabi' mu gikoni.
Hari igihe uburyo bworoshye bwo kumenyera indyo irimo cholesterol nke ni ukuvana ibiryo bitameze neza mu rugo rwawe. Fata isakoshi nini, fungura utubati, firigo n'amabati, hanyuma utangire.
Ubwa mbere, tugomba gushaka umwanzi ukomeye. Ni ukuvuga ibiryo byatunganyijwe birimo ibinure bya trans. Ubwoko bw'ibinure bya trans byagaragaye ko byongera urugero rwa 'cholesterol mbi' (LDL - Low-Density Lipoproteins) mu mubiri wacu. Iyi cholesterol mbi ifitanye isano itaziguye n'indwara z'umutima. Si ibyo gusa, ibinure bya trans bigabanya urugero rwa 'cholesterol nziza' (HDL - High-Density Lipoproteins) bifitiye akamaro umubiri wacu.
Ipaki nyinshi z'ibiribwa ubu zisaba ko icyapa cy'imirire kigaragaza ingano y'ibinure bya trans. Ariko niba ufite ipaki za biscuit zishaje, uruvange rwa keke, cyangwa margarine mu kabati kawe, reba niba zifite amagambo "hydrogenated" cyangwa "partially hydrogenated" ku rutonde rw'ibikubiye mu bikoresho. Niba zihari, bivuze ko zirimo ibinure bya trans. Niba zihari, zikureho nta gushidikanya. Ishyirahamwe ry'Abanyamerika ry'Umutima risaba ko karori zitarenze 1% by'ibinure byawe bya buri munsi biva ku binure bya trans.
Reka tureke kuzana ibinure byuzuye mu rugo.
Tekereza ko utagomba kugura inyama z'inka za nyuma mu kabati k'inyama muri firigo cyangwa amata yose ya nyuma mu nzu. Ibinure byuzuye ni ikindi kintu cyongera urugero rwa cholesterol mbi (LDL).
Uburyo bwiza bwo kugabanya ibinure byuzuye ni ukugabanya ibikomoka ku matungo. Ibyo bivuze inyama z'inka, ingurube, bacon, na sosiso. N'ibindi nk'amata yuzuye ibinure, foromaje, n'amavuta. Ahubwo , jya urya inkoko, amafi adafite uruhu (urugero: mackerel, tuna), n'ibinyamisogwe (urugero: chickpeas, lentils).Imenyere ibikomoka kuri poroteyine nkeya nka: Hitamo amata na yawurute bikeya.
Hari abantu babika amavuta make ya bacon mu gikombe gito muri firigo ... bakayakoresha mu kuryoshya ibiryo byabo. Niba ufite kimwe muri ibyo bintu, bikureho uyu munsi.
Reka twuzuze igikoni amavuta meza y'umutima
Imwe mu mabanga y'ingenzi yo kurya ibinure bike bya cholesterol ni ugusimbuza ibinure bibi ibinure byiza. Reka dusobanukirwe ibi binure mu buryo bworoshye.
| Ubwoko bw'ibinure | Ingaruka ku mutima | Ibiryo birimo byinshi |
|---|---|---|
| Ibinure bya Trans | Byangiza cyane. Byongera LDL (mbi) kandi bigabanya HDL (nziza). | Margarine, ibiryo bito bito, ibiryo bikozwe mu migati, ibiryo byihuse bikaranze. |
| Ibinure byuzuye | Bitari byiza. Byongera cholesterol mbi ya LDL (LDL). | Inyama zitukura (inyama z'inka, ingurube), amavuta, foromaje, amata adasukuye, amavuta y'ibitoki. |
| Ibinure byinshi bikungahaye ku binure | Ifite akamaro. Igabanya cholesterol mbi ya LDL (LDL). | Amavuta y'ibihwagari, amavuta ya soya, walnuts, imbuto z'ururabo, amafi afite amavuta nka salmon. |
| Ibinure bitagira ibinure byinshi | Ifite akamaro kanini. Igabanya LDL (mbi) kandi yongera HDL (nziza). | Amavuta ya elayo, amavuta ya canola, amavuta y'ubunyobwa, avoka, amande. |
Reka duhindukire tujye ku binyampeke byuzuye intungamubiri aho gukoresha umugati wera n'umuceri wera.
Umugati wera, makaroni ikozwe mu ifu yera, keke, n'ibisuguti byinshi bifite intungamubiri nkeya cyane. Bishobora kandi kuba birimo ibinure bya trans cyangwa ibinure byuzuye.
Ahubwo, gura ibicuruzwa bikozwe mu binyampeke cyangwa mu ifu yabyo.
Urugero, amashu, umuceri w'umukara, ifu ya atta, urad dal, na sayiri. Ibi bishobora kugufasha kugabanya cholesterol yawe mu buryo butandukanye.
- Mbere na mbere, ibi binyampeke nta cholesterol cyangwa ibinure byuzuye birimo.
- Icya kabiri, ibintu nk'amashu bikungahaye kuri fibre ishongesha. Iyi fibre ifasha mu gufata cholesterol no kuyikura mu mubiri.
- Kandi intungamubiri ziri muri ibi ni nziza ku mutima wawe (ndetse no ku bindi bice by'umubiri wawe). Karubohidrati ikungahaye ku bimera bizagufasha kugira imbaraga umunsi wose.
- Fibre igufasha kumva uhaze igihe kirekire, ibi bikagufasha kureka kurya ibiryo kenshi.
Dutegure imboga n'imbuto mu buryo bworoshye kubirya.
Sukura agasanduku k'imboga kari muri firigo yawe hanyuma wuzuzemo imboga n'imbuto bitandukanye by'amabara menshi. Imboga n'imbuto nabyo bikungahaye kuri fibre isoba yavuzwe haruguru, ndetse n'intungamubiri zitwa phytochemicals zifasha mu kwirinda indwara z'umutima.
Ariko ntabwo bihagije kuzana ibi ukabishyira muri firigo gusa. Tugomba kubitegura mu buryo bworoshye kubirya.
Tekereza nawe, ni nde ushaka gukura imvura nini muri firigo akayikatamo ibice iyo ashonje? Muri icyo gihe, icyo dukora ni ukurya ikintu cyoroshye kurya, nk'ibisuguti.
Kubwibyo, gabanya imboga (nk'ikaroti, inkoko) n'imbuto (nk'imyembe, amapapayi, inanasi) mbere y'igihe, ubishyire mu bikoresho bifunga umwuka, kandi ubibike muri firigo. Kugira ngo ubifate igihe cyose wumva ushonje. Nanone, shyira imbuto nk'amapera n'amapera mu gitebo cyiza ku meza yo kuriramo. Iyo uzibonye, wumva ushaka kurya byinshi.
Reka dukore igikoni gituma guteka no guhinga byoroha kandi biryoshye.
Niba igikoni cyawe gisukuye, gisukuye kandi cyiza, uzumva ushaka guteka mu gikoni. Hanyuma uzarya bike mu iduka ry'ibiribwa n'ibiryo byihuse.
- Gira ibikoresho byiza: Niba ufite isafuriya idafata, ushobora guteka ukoresheje amavuta make n'amavuta make. Niba ufite ibyuma bityaye kandi bityaye, gukata imboga ntabwo bizaba akazi katoroshye. Niba ufite imashini ishyushya imboga, ushobora guteka imboga udafite amavuta.
- Komeza ukoreshe igikoni neza:Komeza ushyireho amacupa yawe y'ibirungo. Muri ubwo buryo, ushobora guteka amafunguro aryoshye udakoresheje isosi nyinshi zirimo amavuta. Komeza ushyireho ibikoresho byawe bya pulasitiki. Muri ubwo buryo, byoroha gutegura amafunguro meza no kuyashyira muri firigo.
- Tegura ahantu ho gusangirira hamwe: Kura ibintu bitari ngombwa mu gikoni no ku meza yo kuriramo, kandi ushyireho ahantu umuryango wose ushobora kwicara hamwe, kuganira no kwishimira ifunguro. Ibi bizanabuza abantu gufata ibiryo mu kabati no muri firigo.
Gerageza gukora izi mpinduka nto mu gikoni cyawe. Bizaba ari ishoramari rikomeye mu gipimo cya cholesterol yawe, ndetse no ku buzima bw'umuryango wawe wose. Niba ushaka kumenya byinshi kuri ibi, ntukibagirwe kuvugana na muganga w'umuryango wawe.
Ubutumwa bwo kujyana mu rugo
- Kura ibiryo birimo ibinure bya trans n'ibinure byinshi byuzuye (ibiryo byokeje, inyama zitukura, amavuta) mu gikoni cyawe.
- Ahubwo, komeza kurya ibinure bidafite ingaruka ku mutima nk'amavuta ya elayo, amavuta ya canola, imbuto z'ubunyobwa n'amafi afite amavuta.
- Kurya ibinyampeke byuzuye nk'umuceri w'umukara, ingano, na buckwheat aho kurya umugati wera n'umuceri wera.
- Shyiramo imbuto n'imboga zitandukanye z'amabara menshi mu mirire yawe buri munsi. Bikate hanyuma ubishyire muri firigo kugira ngo byoroshye kubigeraho.
- Gusukura igikoni cyawe no kugitunganya bigutera guteka amafunguro meza.
- Ni ngombwa cyane kugisha inama muganga wawe mbere yo guhindura imirire yawe, cyane cyane niba ufite izindi ndwara.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.