Iyo ugiye mu iduka kugabanya ibiro cyangwa kugenzura cholesterol yawe, ntushaka ahanditse ngo "hatagira ibinure" n'andi mavuta make" ku meza? Abantu benshi batekereza ko ibyo biribwa ari byiza cyane ku mubiri kandi ko nta kibazo gihari. Ariko se uzi inkuru nyayo iri inyuma y'aya mabara meza? "Nta
binure " ntabwo bivuze buri gihe "nta kibazo." Reka tubiganireho birambuye.
Ibi byapa bivuga iki mu by'ukuri 'Bidafite ibinure' na 'Bidafite ibinure byinshi'?
Aya magambo tuyabona cyane iyo tuguze ikintu nk'ikinyobwa cya yawurute cyangwa ipaki y'ibisuguti mu iduka. Ariko buri kimwe muri ibi biranga inkuru itandukanye. Mu magambo make, ibi nibyo bisobanura:
| Interuro y'ikirango | Icyo Bisobanura |
|---|
| Nta binure | Ibinure bigomba kuba munsi ya garama 0.5 kuri buri gice. |
| Ibinure bike | Ifunguro rigomba kuba ririmo garama 3 z'ibinure cyangwa munsi yabyo. |
| Ibinure bigabanuka | Ibiryo bigomba kuba bifite nibura ibinure bikeho 25% ugereranyije n'ibisanzwe. |
| Umucyo | Kalori zigomba kugabanukaho 1/3, cyangwa ibinure bigabanukeho 50%. |
Ikibazo cyihishe ku biribwa bitagira ibinure
Tekereza nawe, bigenda bite iyo ukuye ibinure burundu mu biribwa? Akenshi,
bitakaza uburyohe bwabyo . None se abakora ibiryo bakora iki kugira ngo bongere ubwo buryohe? Bongeramo ibindi bintu. By'umwihariko, ibintu nk'isukari
, ifu y'umugati, ibintu bitandukanye bigabanya ubushyuhe, n'umunyu . Ibi bituma karori mu biribwa ziyongera nubwo ibinure byashize.
Ibyo bivuze ko uri umubyibuho.Kurya bike ugereranyije n'ibyo utekereza bishobora kongera isukari na karori bitari ngombwa mu mubiri wawe.
Nanone, kubera ko ibi biribwa bitaryoshye cyane, ntibitwuzuza. Hanyuma, turya
byinshi muri byo tutabizi. Amaherezo, turushaho kwiyongera ibiro aho kugabanya ibiro.
Aho kuvuga ngo 'nta binure', reka dutekereze ku 'binure byiza'!
Ku bijyanye n'ubuzima bwiza, icy'ingenzi kuruta ibinure turya ni
ubwoko bw'ibinure turya . Imibiri yacu ikenera ibinure. Ariko ni ubwoko "bwiza". Iyo tuvuze kuri cholesterol, twumvise ubwoko bubiri, sibyo?
- LDL (Lipoporoteyine yo hasi): Iyi ni " cholesterol mbi " . Yirundanya ku nkuta z'imitsi yacu y'amaraso , ikayigabanya kandi igatanga inzira y'indwara z'umutima .
- HDL (High-Density Lipoprotein): Iyi ni "cholesterol nziza." HDL irinda umutima wacu ikuraho cholesterol mbi ya LDL mu mitsi yacu y'amaraso.
Intego yacu rero ikwiye kuba iyo kurya ibiryo bigabanya cholesterol mbi (LDL) no kongera cholesterol nziza (HDL). Dore uburyo "ibinure byiza" na "ibinure bibi" bishyirwa mu byiciro.
| Ubwoko bw'ibinure | Ibyiza/ibibi n'ingero |
|---|
| Ibinure byiza - Kurya byinshi muri ibi |
|---|
| Ibinure bitagira ibinure byinshi | Igabanya cholesterol mbi ya LDL. Urugero: amavuta ya elayo, amavuta ya canola, ubunyobwa, avoka. |
| Ibinure byinshi bikungahaye ku mavuta | Igabanya cholesterol mbi ya LDL. Ingero: Amafi afite amavuta nka mackerel, salmon, tuna, imbuto z'ibihwagari, imbuto z'ibihaza. |
| Ibinure bibi - Gabanya ibi byose uko bishoboka kose |
|---|
| Ibinure byuzuye | Byongera cholesterol mbi ya LDL. Urugero: inyama z'inka, ingurube, amavuta, foromaje, n'ibikomoka ku mata byuzuye ibinure. |
| Ibinure bya Trans | Izi ni zo nyamaswa mbi cyane . Zikongera LDL kandi zikagabanya HDL nziza. Urugero: margarine, ibikomoka ku migati, ibiryo bikaranze cyane. |
Imiryango ikomeye mu by’ubuzima nka American Heart Association irasaba ko
ibinure byuzuye bigabanuka kugeza munsi ya 6% by’ibiryo byacu bya buri munsi. Ni byiza
gukuraho ibinure bya trans mu mirire yacu uko bishoboka kose.
Ni gute wafata amahitamo meza?
Ibi ntibivuze ko ibiryo bitagira amavuta ari bibi rwose. Ariko tugomba kuba abanyabwenge mu kubihitamo.
- Soma witonze ibyapa by'ibiribwa : Ntukagure ikintu cyose kivuga ngo 'nta mavuta'. Reba isukari n'umunyu birimo, kandi niba koko bifite karori nke ugereranyije n'ibisanzwe. Nanone, itondere ingano y'ibiryo .
- Witondere ingano y'ibiryo urya: Tekereza ko igikombe cya ice cream 'kidafite ibinure byinshi' gifite garama 3 z'ibinure na karori 250. Nurya ibikombe bitatu byabyo, uzongeramo garama 9 z'ibinure na karori 750 ku mubiri wawe! Hari igihe biba byiza kurya ikintu gito kiryoshye kirimo ibinure byinshi kuruta kurya ibintu byinshi birimo isukari nk'ibi.
- Shyira imbere ibiryo bisanzwe: Shyira imboga nyinshi, imbuto, ibinyampeke byuzuye, n'imbuto z'ibinyampeke mu ndyo yawe. Bikungahaye kuri fibre n'intungamubiri, bigufasha kumva uhaze igihe kirekire. Binafite karori nke kandi bifite ibinure bike. Urugero, ni byiza cyane kurya ikijumba cyatetse mu rugo cyangwa ikijumba (kidafite amavuta cyangwa foromaje) kuruta ikijumba "gitetse" kigurishwa mu iduka. Ibi biterwa nuko ikijumba cyose gifite intungamubiri nyinshi na fibre, kandi kirimo karori nke.
Indyo yawe igomba kuba itandukanye kandi ishingiye ku biribwa bisanzwe, byuzuye aho kuba ibiryo byatunganyijwe.
Ubutumwa bwo kujyana mu rugo
- Ikimenyetso cyo "kutagira ibinure" ntikivuga buri gihe "ku buzima." Menya isukari, umunyu, na karori byongewemo kugira ngo biryohe.
- Ubwoko bw'ibinure urya ni ingenzi cyane kuruta ingano y'ibinure urya . Hitamo ibiryo birimo "ibinure byiza" nka avoka, amafi afite amavuta, n'amavuta ya elayo.
- Gabanya "ibinure bibi" (ibinure byuzuye n'ibikomoka kuri trans) biboneka mu biribwa byatunganyijwe, mu biribwa bitetse, no mu biribwa bikaranze cyane uko bishoboka kose.
- Gira akamenyero ko gusoma ibyapa by'ibiribwa. Witondere ibinure gusa, ahubwo wite ku isukari, umunyu, n'ingano ya karori.
- Niba ufite impungenge ku buremere bwawe, urugero rwa cholesterol, cyangwa indyo, jya ugisha inama muganga wawe kugira ngo akugire inama ikwiye.
Indyo irimo ibinure bike, indyo yuzuye, cholesterol, ibinure byiza, ibinure bibi, kugabanya ibiro, ubuzima bw'umutima
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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.