Ugomba kuba warabonye iyo ugiye muri supermarket ko hari margarine, yawurute, n'imigati byanditsweho ngo "Umutima Ufite Ireme." Hari udupaki tw'ifu y'amata n'ibisuguti bivuga ngo "Omega-3 yongewemo." Nk'ibi, ibiribwa bifite intungamubiri zitari mu biryo bisanzwe ariko bivugwa ko ari byiza ku buzima bwacu "Ibiribwa Bikora." None uyu munsi, reka turebe ibyo ari byo koko, ese ni byiza ku mibiri yacu, kandi twagombye kubihitamo?
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Inshuti z'Umutima: Ibimera Stanols na Sterols
Aya mazina abiri ashobora kuba ari mashya kuri wewe. Mu magambo make, aya ni ibintu bibiri biboneka mu mbuto, imboga, imbuto z'ibinyampeke n'imbuto. Igitangaje ni uko imiterere yabyo isa cyane na cholesterol mu mibiri yacu.
None se ni iyihe nyungu tuyikuramo?
Tekereza nk'aho sisitemu yacu y'igogora ari inzira. Kolesteroli iri mu biryo turya inyura muri uyu muhanda ikagerageza kwinjira mu mitsi yacu y'amaraso. Ariko, izi Plant Stanols na Sterols ni nk'abapolisi bo mu muhanda . Bafunga umuhanda w'ibinyabiziga byitwa kolesteroli kandi bakayibuza kwinjira mu maraso yacu. Kubera iyo mpamvu, kolesteroli ishyirwa mu mitsi yacu y'amaraso, ikayifunga kandi ikagabanya ibyago byo kurwara indwara z'umutima.
Ibi bishobora kugabanya cyane cyane urugero rwa LDL (Low-Density Lipoprotein), twita "cholesterol mbi."
Ubushakashatsi bwagaragaje ko kongera garama 2 gusa za Plant Stanols cyangwa Sterols mu mirire yawe ku munsi bishobora kugabanya urugero rwa cholesterol mbi (LDL) ku kigero cya 5% kugeza kuri 15% mu byumweru bike. Niba usanzwe ukoresha amavuta cyangwa margarine, byaba byiza uhinduye margarine irimo ibi. Ariko ibuka ko ibi birimo ibinure, bityo si byiza gukoresha ibirenze urugero rwagenwe .
Fibre - Ese ni karemano? Ese ni byiza kongeramo fibre?
Fibre ni ikintu gisanzwe kiboneka mu biribwa by'ibimera. Ibiribwa bikungahaye kuri fibre birimo imbuto, imboga, ibinyamisogwe (nk'ibishyimbo, amashaza, lentile), n'ibinyampeke byuzuye (nk'ibishyimbo, amashu, n'umuceri w'umukara).
Ariko ubu abakora ibiryo bakoze ifu idafite uburyohe kandi ikozwe mu buryo bw'ubukorano. Yongerwa mu biribwa tutatekerezaga. Yongerwa mu bwoko bumwe na bumwe bw'umugati, ibinyampeke birimo isukari, na yawurute. Iyo urebye ku kirango iyo uguze ibiryo, uzabona ko ibi bivugwa nka Inulin, Maltodextrin, Polydextrose , cyangwa fibre ya Chicory .
Ni gute fibre ifasha umutima?
Fibre ni ikintu cyiza gifasha kugabanya urugero rwa cholesterol. Kandi iyo uriye fibre ihagije, ushobora kugabanya ibyago byo kurwara indwara z'umutima, diyabete yo mu bwoko bwa 2, n'umubyibuho ukabije. Ikibazo ni uko abenshi muri twe tutabona fibre dukeneye buri munsi.
"Kongeramo fibre ku mugati cyangwa ibinyampeke bishobora kuba ikintu cyiza. Nyamara, abahanga mu by'imirire ntibaramenya neza niba iyi fibre yongewemo mu buryo bw'ubukorano itanga inyungu zimwe ku buzima nk'iza fibre iboneka mu bimera, umuceri w'umukara, n'imboga," nk'uko abahanga mu by'imirire babivuga.
Kubwibyo, ikintu cyiza cyo gukora ni ukongeramo ibindi biribwa birimo fibre nyinshi mu buryo busanzwe - ni ukuvuga imboga nka kale, plantains, epinari, gotu kola, ibishyimbo, lentils, chickpeas, oats, ibijumba, n'imyumbati - mu ndyo yawe.
Ugereranyije, umugore akenera garama 25 za fibre ku munsi, naho umugabo agakenera garama 38.
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Check Availability →Omega-3 - Ese Omega-3 zose ni zimwe?
Omega-3 ni ibinure "byiza" by'ingenzi ku mibiri yacu. Biboneka cyane cyane mu mafi afite amavuta nka salmon, tuna, sardine, na herring. Biboneka kandi mu rugero ruto mu mbuto nk'imbuto za walnuts, amande, n'imbuto za flax.
Ni gute wafasha umutima?
Omega-3 zifasha mu gukumira kwirema kw'imitsi ifatana mu maraso, bishobora kuziba imitsi no gutera indwara z'umutima no gucika kw'imitsi. Omega-3 zifasha kandi mu gukumira imitsi idasanzwe y'umutima no kugabanya triglycerides, ubwoko bw'ibinure bibi mu maraso.
Ariko hari ikintu cy'ingenzi tugomba kumenya hano.
Hari ubwoko butatu bw'ingenzi bwa Omega-3: DHA, EPA, na ALA .
- DHA na EPA: Ubu ni bwo bwoko bubiri bufitiye akamaro umutima cyane. Buboneka cyane cyane mu mafi afite amavuta .
- ALA: Ibi biboneka mu biribwa by'ibimera (nk'imbuto z'ibihwagari, walnuts). Nubwo imibiri yacu ishobora kubihinduramo ALA, DHA, na EPA, ibikora ku rugero ruto cyane.
Noneho dore ikibazo. Ibiribwa byinshi ubona mu iduka bivuga ko byongewemo Omega-3 - yawurute, margarine, umugati, amata ya soya, amagi, nibindi - mu by'ukuri byongewe mu bwoko bw'ibimera byitwa ALA . Ibi rero bishobora kudatanga inyungu nk'iz'ubuzima bw'umutima nk'iz'amafi. Kandi rimwe na rimwe ingano y'ibyongewemo iba nto cyane.
| Intungamubiri | Ni gute wafasha umutima? | Ingano isabwa |
|---|---|---|
| Ibimera bya Stanol/Sterols | Bibuza cholesterol kwinjira mu nzira y'igogora. Bigabanya cholesterol mbi (LDL). | Hafi garama 2 ku munsi. |
| Fibre | Bigabanya urugero rw'ibinure bya cholesterol. Bigabanya ibyago byo kurwara indwara z'umutima na diyabete. | ~25g ku munsi ku bagore, ~38g ku bagabo. |
| Omega-3 (cyane cyane DHA/EPA) | Irinda kwirema kwa plaque mu mitsi y'amaraso. Igabanya triglycerides. Irinda umutima utari mwiza. | Kurya amafi afite amavuta byibuze kabiri mu cyumweru. |
Amaherezo, ni irihe hitamo ryiza kurusha ayandi?
Ibiryo bikora neza rimwe na rimwe bishobora kuba inyongera nziza ku mirire yacu. Ariko ikintu cy'ingenzi twese tugomba gusobanukirwa ni uko nta "biribwa bikora neza" bishobora gusimbura indyo yuzuye kandi isanzwe.
Ugomba kubona intungamubiri nyinshi ukeneye mu biribwa byuzuye . Ibyo bivuze ko:
- Imboga n'imbuto bishya
- Ibinyampeke byuzuye (ingano, ingano, umuceri w'ibinyampeke)
- Amata n'ibiryo by'amata bidafite ibinure byinshi
- Amafi n'inyama zitarimo ibinure
- Ibinyamisogwe nk'amashu, ubunyobwa n'ibishyimbo bibisi
Nta gihamya igaragara igaragaza ko inyungu zose ku buzima bw'intungamubiri ziboneka muri ibyo biribwa karemano zishobora kugerwaho no kurya ibiryo birimo intungamubiri zongewemo mu buryo bw'ubukorano.
Niba ufite indwara y'umutima cyangwa indi ndwara, banza uganire na muganga wawe mbere yo guhindura imirire yawe cyangwa gufata amahitamo akomeye y'imirire. Ni we muntu mwiza wo kukugira inama nziza.
Ubutumwa bwo kujyana mu rugo
- Ibyokurya bikora neza ni ibiryo bifite intungamubiri ziteza imbere ubuzima kandi zitariho mu buryo busanzwe.
- Ibimera Stanols/Sterols, Fiber, na Omega-3 ni bimwe mu bintu bikunze kongerwamo ubuzima bw'umutima.
- Nubwo ibi bishobora kugira akamaro, ishingiro ry'ubuzima bwiza ni indyo yuzuye igizwe n'ibiribwa karemano nk'imboga nshya, imbuto n'ibinyampeke byuzuye.
- Inyongeramusaruro za Omega-3 zigurwa mu maduka akenshi ziba zirimo ALA ikomoka ku bimera, ibyo bikaba bidafitiye akamaro umutima nk'uko DHA/EPA iboneka mu mafi.
- Buri gihe banza uganire na muganga wawe mbere yo guhindura indyo yawe, cyane cyane niba ufite ikibazo cy'uburwayi.
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