Reka twige ku biribwa bishya bigabanya cholesterol mbi - imbuto!

Abantu benshi batekereza ko imbuto z'ibijumba ari umunyu, ibinure, kandi zifite karori nyinshi, cyangwa se mu by'ukuri, "ibiryo by'imyanda." Akenshi bifatwa nk'ikintu ushobora gusanga mu gikombe cyo kurya mu kabari cyangwa ugurisha mu kagare k'ibiryo byo mu muhanda. Ariko watangazwa no kumenya ko ibi atari byo rwose.

Kuki imbuto z'imiti ari nziza ku mibiri yacu?

Mu by’ukuri, abahanga mu by’imirire ubu bavuga ko izi mbuto ari ngombwa mu gikoni cya buri muntu muzima (keretse niba ufite ubwivumbure kuri zo). Kubera ko izi mbuto zirimo ibintu byinshi by’agaciro, birimo poroteyine, fibre, ibinure byiza bya monounsaturated, vitamine, intungamubiri, na antioxydants .

By’umwihariko, ubushakashatsi bwinshi bwagaragaje ko ubwo bwoko bw’imbuto bufite ubushobozi butangaje bwo kugabanya urugero rwa cholesterol mbi mu mibiri yacu.

Noneho rero, iki ni cyo gihe cyo gusuzuma ibintu bishya. Ariko wibuke ko gushyira mu gaciro ari ingenzi.

Ubwoko bumwe na bumwe bw'imbuto zidasanzwe zigirira akamaro umutima

Inzobere mu mirire ziti: "Hari ubwoko bwinshi bw'imbuto, ariko si ko zose zigereranywa." Reka turebere hamwe zimwe muri zo zifite akamaro kanini.

Imbuto za Walnuts - Ni nziza ku bwonko n'umutima

Imbuto za Walnuts ni ifunguro ritangaje cyane kuko zirimo intungamubiri nyinshi z'agaciro zitwa omega-3 fatty acids , ziboneka no mu mafi afite amavuta nka salmon na tuna.

Mu magambo make, izi omega-3 ni izi:

• Bigabanya ibinure bibi byitwa triglycerides mu maraso yacu.
• Birinda gukura kwa plaque, ari zo zirimo ibinure biba mu miyoboro y'amaraso.
• Bifasha kandi kwirinda kubyimba kw'amaraso.

Mu bushakashatsi bwakorewe ku bantu bakuru 58 barwaye diyabete, bahawe uduce duke twa walnuts hamwe n'indyo yabo ya buri munsi. Ibisubizo byari bitangaje cyane. Abariye walnuts babonye ko urugero rwabo rwa cholesterol nziza (cholesterol ya HDL) rwiyongera kandi urugero rwabo rwa cholesterol mbi (cholesterol ya LDL) rugabanukaho hafi 10% .

Amande - Ikungahaye kuri Vitamine E

Amande ni indi mbuto nziza cyane ifite akamaro kenshi ku buzima. Kimwe n'izindi mbuto, zikungahaye kuri poroteyine, fibre, ibinure byiza, n'imyunyu ngugu. Byongeye kandi, amande akungahaye kuri vitamine E , antioxydant ikomeye.

Umushakashatsi yahaye itsinda ry'abantu bafite cholesterol nyinshi agace k'ibinure buri munsi mu gihe cy'amezi atatu. Ingaruka zabyo zabaye ukugabanuka kwa cholesterol mbi (LDL) ku kigero cya 4.4%. Abariye agace k'ibinure bibiri babonye urugero rwa LDL rugabanukaho 9.4%! Ni cyo gituma umuntu ashobora kurya agace k'ibinure bike ku munsi.

Izindi mbuto nziza

Uretse imbuto z'intete n'amande, imbuto nk'ubunyobwa, ibitoki, pecans, na pistachios nabyo byagaragajwe na FDA ko ari byiza cyane ku mutima. Reka turebere hamwe ibyiza bya zimwe muri izi mbuto.

Ni gute twongera ubwo bwoko bw'imbuto mu mirire yacu?

Biroroshye kongeramo imbuto z'ubunyobwa mu mirire yawe ya buri munsi. Urashobora kuzigura zikozwe mu mashashi muri supermarket. Nta gutegura kwihariye gukenewe.

• Kurya nk'agace gato ku munsi nk'ifunguro ryoroheje.
• Sukaho bike kuri salade yawe, ingano zawe za mu gitondo, cyangwa yawurute yawe.
• Ushobora kandi kubishyira mu bintu nka salade za makaroni.

Ariko icy'ingenzi cyane hano ni iki:

Inzobere mu by'imirire zishimangira ziti: "Mu gihe uhitamo imbuto mbisi n'izidafite umunyu ." Imbuto zokejwe n'ubuki, zisizwe shokora n'izisizwe isukari zongerera umubiri wawe karori n'isukari bitari ngombwa, ibi bikagabanya inyungu zabyo ku buzima.

Ugomba kurya ibingana iki ku munsi?

Ntabwo ukeneye kurya agapaki k'imbuto ku munsi kugira ngo ubone izi nyungu ku buzima. Kurya igice kimwe cy'imbuto ku munsi, garama 28-42, birahagije. Imbuto zifite poroteyine nyinshi na fibre, bityo uzumva uhaze nubwo warya bike.

Rero, ibuka kutabirengaho .

Ikintu cyiza cyo gukora ni ugusimbuza ibinure bitari byiza urya (nk'ibinure byuzuye biboneka mu nyama) n'ibinure. Muri ubwo buryo, ushobora kubona ibyiza by'ibinure utiriwe wongeramo karori. Niba ufite ikibazo nka cholesterol, ni byiza kubibwira muganga wawe kuri ibi.