Ibanga rigezweho ryo kugabanya cholesterol: Reka twige ku mafi afite ibinure.

Benshi muri twe tugira ubwoba gato iyo twumvise ijambo "amavuta," si byo se? Cyane cyane iyo dutekereje kuri cholesterol, tugerageza kugabanya ingano y'ibiribwa birimo ibinure turya uko bishoboka kose. Ariko se wari uzi ko atari ubwoko bwose bw'amavuta bwangiza umubiri? Mu by'ukuri, hari n'"amavuta meza" y'ingenzi ku mubiri wacu, cyane cyane ku buzima bw'umutima. Kimwe mu biribwa birimo amavuta meza cyane ni "amafi y'amavuta."

Kuki iyi fi ifite amavuta ari nziza ku mutima?

Mu magambo make, impamvu nyamukuru ibitera ni uko ubwo bwoko bw'amafi bukungahaye ku ntungamubiri yitwa aside fatty acids Omega-3 . Aya ni "amavuta meza" twavuze mbere. Bitandukanye n'amavuta yuzuye aboneka mu nyama, aya Omega-3 afite agaciro gakomeye ku mibiri yacu.

None se izi omega-3 zifasha zite imibiri yacu?

• Igabanya Triglycerides: Triglycerides ni ubwoko bw'ibinure byangiza mu maraso yacu. Ubwiyongere bwabyo ni impamvu ikomeye itera indwara z'umutima. Omega-3 ishobora kugabanya cyane urugero rw'ibinure bya triglyceride.
• Bigabanya ibinure mu miyoboro y'amaraso : Ibinure byiyongera ku nkuta z'imiyoboro y'amaraso, bigatera "plaques", bishobora gutera indwara z'umutima. Omega-3 zifasha kugabanya umuvuduko w'ibinure mu miyoboro y'amaraso.
• Igabanya ububyimbirwe mu mubiri: Omega-3 ifite ubushobozi bwo kugenzura ububyimbirwe buto mu mubiri butera indwara zitandukanye.

Ni ibihe bimenyetso bya siyansi bibigaragaza?

Ibi si ibimenyetso gusa. Ubushakashatsi bwinshi bwakozwe mu myaka yashize kugira ngo hakorwe ubushakashatsi ku byiza by’amafi afite amavuta. Urugero, isesengura ry’ingenzi ryakozwe ku bushakashatsi butandukanye ryagaragaje ko gufata omega-3 mu mavuta y’amafi buri munsi bishobora kugabanya urugero rwa triglyceride ku kigero kiri hagati ya 25% na 30%.

Ibi bimenyetso birakomeye cyane ku buryo n'imiryango izwi ku isi nka FDA yo muri Amerika (Ikigo gishinzwe ibiribwa n'imiti) yemeje ku mugaragaro aside irike ya omega-3 (cyane cyane EPA na DHA ) nk'uburyo bwo kugabanya ibyago byo kurwara indwara z'umutima. Banemereye kandi ibiryo birimo iyi ntungamubiri kuvuga ko "bishobora gufasha kugabanya ibyago byo kurwara indwara z'umutima."

None se ni ayahe mafi afite amavuta meza kuribwa?

Akenshi, aya mafi aba ari ayo mu mazi akonje. Muri Sri Lanka, dushobora kubona amwe muri ayo mafi byoroshye. Imbonerahamwe iri hepfo igaragaza ubwoko bw'amafi yasabwe.

Uburyo utekamo amafi nabwo ni ingenzi cyane!

Uko ifi waba urya kose, iyo uyitetse nabi, ushobora gutakaza ibyiza byose. Ibyiza byose by'ifi ku buzima birabura iyo uyitetse cyane.

Reka turebe uburyo bwiza n'ububi.

Twese dukunda sandwiches za tuna, ariko zishobora gukorwa zifite ubuzima bwiza. Ushobora kuziteka ukoresheje mayonesi nkeya irimo ibinure bike n'ibindi biryoshye, nk'umugati w'ingano yose.

Ugomba kurya amafi angahe mu cyumweru?

Inzobere mu by'imirire zisaba abakora imyitozo ngororamubiri kurya nibura amafi abiri mu cyumweru . Ifi imwe akenshi iba ingana na garama 85-100. Mu magambo make, igice cy'ifi kingana n'ikiganza cyawe.

Icy'ingenzi ni uguhitamo ubwoko bw'ifi ukunda kurya. Ubwo bizakorohera kubigira akamenyero.

Ishyirahamwe ry’Umutima ry’Abanyamerika rigira inama yo kurya nibura garama imwe ya EPA na DHA ku munsi, cyane cyane niba urwaye indwara y’umutima , mu mafi niba bishoboka. Ariko, niba urwaye indwara y’umutima, ni ngombwa kuganiriza muganga wawe kuri ibi no gukurikiza inama ze.

Wakora iki niba udakunda kurya amafi?

Hari abantu bamwe na bamwe badakunda impumuro y'amafi. Nta mpamvu yo kugerageza kuyagaburira ku ngufu. Ku bw'amahirwe, hari ubundi buryo bwo kubona omega-3.

• Imbuto za Walnuts
• Imbuto z'ibitoki
• Amavuta ya kanola
• Amagi akungahaye kuri Omega-3

Ushobora kugerageza kongeramo ibi bintu mu mirire yawe.

Ibindi bintu by'ingenzi ugomba kwibuka

• Tekereza kandi kuri karori: Nubwo amafi "afite amavuta" aba arimo ibinure byiza, anafite karori nyinshi. Kurya byinshi bishobora gutuma umuntu yiyongera ibiro. Ariko ukuri ni uko abantu benshi mu gihugu cyacu batarya ingano y'amafi yagenwe. Nta kintu na kimwe cyo guhangayikishwa nacyo.
• Menya uburozi: Amwe mu moko y'amafi yo mu nyanja, cyane cyane amafi manini nka tuna, ashobora kuba arimo ibyuma biremereye nka mercure . Amafi nka salmon ashobora kandi kuba arimo uburozi nka polycyclic aromatic hydrocarbons (PCBs) . Ibi byago ni byinshi cyane cyane ku bagore batwite, abagore bagerageza gutwita, n'abana bato. Niba uri muri kimwe muri ibi byiciro, menya neza ko wabaza muganga wawe ubwoko bw'amafi ashobora kuribwa neza n'ingano yayo.