Ese ufite intego ikomeye yo kugabanya ibiro? Hari igihe, iyo ufite ibiro bike ugomba kugabanya, ni ibisanzwe kumva ufite ubwoba no gucika intege uti "Ese, nabikora nte?" Ariko ntugahangayike. Reka dufate uru rugendo intambwe ku yindi. Reka dutangire n'intego nto ushobora kugeraho vuba kandi izaguha ibyishimo byinshi. Tekereza uburyo ubuzima bwawe bwaba bwiza uramutse ugabanyije 5% by'ibiro byawe byose. Iyi mpinduka nto ishobora kugabanya cyane ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke.
Ni iki kiba mu mubiri wawe iyo ugabanyije ibiro 5%
Iyo ugabanyije ibiro bike, urugero nka 5%, bigira ingaruka zikomeye kuri ibi bintu biri mu maraso yawe. Ibi ni byo ubona muri raporo yawe ya Lipid Profile.
| Igice cy'amaraso | Impinduka nziza irimo kuba |
|---|---|
| Triglycerides | Bigabanukaho hafi 20% . Ubwiyongere bw'ibi bibangamira umutima cyane. |
| Kolesteroli ya LDL ("kolesteroli mbi") | Igabanukaho hafi 15% . Izi ni zo zishyira mu mitsi y'amaraso zikayifunga. |
| Cholesterol ya HDL ("cholesterol nziza") | Yiyongeraho hafi 8% . Ibi bifasha cyane gukuraho cholesterol mbi no gusukura imiyoboro y'amaraso. |
Urabona? Mbega umusaruro ukomeye hamwe n'imbaraga nke. Reka tuganire ku buryo bworoshye kandi bworoshye bwo kugufasha kugera kuri iyi ntego.
Ese dutangire? Tangira uyu munsi ukoresheje ibi bintu bitatu.
Ibintu bitatu biri hepfo ubona ko byoroshye gukoraHitamo. Ntugacike intege no kugerageza gukora ibintu byose icyarimwe. Komeza gukora bitatu wahisemo mu gihe cy'ibyumweru bibiri kandi ubigire akamenyero. Nubigeraho, uzumva ufite icyizere n'inkunga byinshi. Hanyuma hitamo ibindi bintu bitatu bishya kandi ubishyire mu bikorwa. Muri ubu buryo, biroroshye cyane kubyongera buhoro buhoro mu buzima bwawe.
1. Imenyere guteka mu rugo.
Iyi ishobora kuba intambwe ya mbere nziza yo kugabanya ibiro. Umaze gutangira kurya ibiryo bitetse mu rugo aho kurya ibiryo bigurishwa mu maduka, cyane cyane umuceri ukaranze n'umuceri ukaranze, uzabona itandukaniro. Kuko ni amavuta angahe, isukari, umunyu n'ibirungo byongerwa mu biryo bigurishwa mu maduka tutabizi? Mu rugo, dushobora gutegura ibiryo byiza kandi biryoshye dukoresheje amavuta make .
2. Witondere ibyo unywa.
Kureka ibinyobwa birimo isukari (soda zigurwa mu maduka, ibinyobwa bimwe na bimwe by'imbuto bipakiye) ni uburyo bwiza bwo kugabanya ibiro. Niba urambiwe kunywa amazi gusa, gerageza kuyahindura gato. Shyiramo agace kamwe cyangwa tubiri twa lime, amababi make ya mint, cyangwa uduce duke twa strawberry mu gikombe cy'amazi hanyuma ubireke bihagarare amasaha make. Ushobora guteka ikinyobwa cyiza kandi gishimishije.
3. Gabanya inshuro urya deseri
Mu buryo butazi, imwe mu mpamvu nyamukuru zituma tubyibuha ni ukurya deseri kenshi cyane. Cyane cyane nyuma yo kurya ifunguro rya nimugoroba. Gerageza kugabanya ibintu nka waffles, milkshakes, na ice cream ku munsi umwe mu cyumweru aho kubirya buri munsi. Ibyo bizagira itandukaniro rikomeye.
Mu magambo make, ntabwo ari cyo cy'ingenzi ku byo urya, ahubwo ni uburyo n'inshuro urya.
4. Hindura uburyo usangira amasahani
Uzuza kimwe cya kabiri cy'isahani yawe imboga n'imboga . Ibyo bivuze ko ugomba kugira ikintu nk'isalade, ifu yo gukaranga, cyangwa imboga zitetse mu muriro. Gabanya ingano ya karubohidrati nk'umuceri kandi urye imboga nyinshi. Muri ubwo buryo, uzumva uryoshye kandi umubiri wawe uzajya ufata karori nke zidafite akamaro.
5. Tekereza ku byo kurya biryoshye
Akenshi tugura ipaki nini y'ibisuguti cyangwa ipaki y'imbuto za cashew hanyuma tukarya byose tureba televiziyo. Ahubwo, nubwo wagura ipaki nini, uyigabanyemo udupaki duto cyangwa udupaki . Kurya agapaki kamwe gusa icyarimwe. Ubushakashatsi bwagaragaje ko abantu bakoresha udupaki tw'ibiribwa dufite karori 100 muri ubu buryo bakoresha hafi kimwe cya kabiri cya karori ugereranije n'abarya mu gapaki kanini.
6. Hitamo ifi aho guhitamo inyama.
Gabanya inshuro urya inyama mu cyumweru, wongere amafi mu mirire yawe. Gerageza kurya amafi nibura inshuro eshanu cyangwa esheshatu mu kwezi. Nanone, gabanya ingano ya foromaje n'inyama urya ku munsi. Iyi ngeso izagufasha kugabanya ibiro mu gihe kirekire.
7. Reka duhindure ibintu gato mu gihe duteka.
Hari igihe impinduka nto mu buryo dutegura ibiryo zishobora kugabanya cyane ingano ya karori.
- Mu gihe uteka inyama zikozwe muri curry: Koresha kimwe cya kabiri cy'ingano y'inyama usanzwe ukoresha, kandi ukore kimwe ku gipimo gisigaye.Ongeraho imboga nk'ibirayi byaciwe neza, ibihumyo, karoti, cyangwa ibishyimbo. Icupa rizaba ryuzuye, riryohe neza, kandi rigire karori nkeya.
- Mu gihe uteka ikintu gitetse, nk'umugati: Ushobora gukoresha isosi y'amapera aho gukoresha kimwe cya kabiri cy'amavuta cyangwa margarine.
- Ku magati cyangwa ibisuguti: Aho gukoresha shokora imwe, koresha kimwe cya kane cy'igikombe (1/4 cy'igikombe) cy'ifu ya kakao.
Gerageza ibi bintu bibiri kugira ngo ugabanye triglycerides ku kigero cya 10%.
Uretse ingeso zavuzwe haruguru, iyo witaye kuri ibi bintu bibiri, ushobora kugabanya urugero rwa triglyceride ku kigero cya 10%.
- Gabanya ibiryo ukoresheje isukari na fructose byongewemo: Ibiryo biryoshye, ibinyobwa, n'ibiribwa byatunganyijwe birimo isukari nyinshi. Gabanya ibi byose uko bishoboka kose.
- Hitamo ibinure byiza: Nk'amavuta y'ibitoki, amavuta y'ibimera (urugero: amavuta ya elayo), amafi, n'imbuto z'ibinyampeke nka cashews, ubunyobwa, n'amande birimo ibinure bidafite umubiri. Ibi ni byiza ku mubiri.
Nta na kimwe muri ibi gishobora gukorwa mu ijoro rimwe. Ariko tangira uyu munsi ukoresheje ikintu gito kikubereye kandi ubona ko ushobora kugikora. Iyo ntsinzi nto izagufasha cyane muri uru rugendo. Niba ufite ibibazo by'ubuzima, cyane cyane cholesterol cyangwa diyabete, ni byiza kuvugana na muganga wawe mbere yo guhindura imirire.
Ubutumwa bwo kujyana mu rugo
- Ndetse no kugabanya ibiro byawe kugeza kuri 5% by'ibiro byawe byose bishobora kugabanya cyane ibyago byo kurwara indwara z'umutima na stroke.
- Ibi bigabanya urugero rwa triglycerides mbi na cholesterol ya LDL mu maraso, mu gihe byongera urugero rwa cholesterol nziza ya HDL.
- Aho kugira ngo uhindure ibintu bikomeye icyarimwe, ni byiza cyane gutangirira ku bintu 2-3 byoroshye ushobora gukora ukabigira akamenyero.
- Gushyira imbere amafunguro atetse mu rugo, kugabanya ibinyobwa birimo isukari, no kuzuza kimwe cya kabiri cy'isahani yawe imboga ni uburyo bwiza cyane.
- Ni ngombwa kugisha inama muganga wawe mbere yo guhindura imirire, 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.