Muri iki gihe ushobora kuba warumvise ubwoko bwose bw'indyo ivuga ko igufasha kugabanya ibiro. Imwe mu zivugwa cyane ni Paleo Diet. Gukurikiza iyi ndyo bishobora kugufasha kugabanya ibiro urya inyama nyinshi zitarimo amavuta menshi, amafi, imbuto, imboga, n'imbuto z'ibinyampeke, ndetse no kugabanya karubohidrati, isukari, n'ibiribwa byatunganyijwe. Ariko ikibazo ni iki, ni gute indyo ya Paleo igira ingaruka ku rugero rwa cholesterol yawe? Reka tubimenye byinshi kuri byo.
Ubwa mbere, reka dusobanukirwe iyi cholesterol 'nziza' n' 'mbi'.
Iyo uvuze kuri cholesterol, ushobora kuba warumvise ubwoko bubiri: 'cholesterol nziza' na 'cholesterol mbi.' Reka turebe itandukaniro riri hagati y'ibyo byombi.
- LDL (Lipoproteini ntoya) cyangwa cholesterol 'mbi': Muri make, uyu ni umwanzi wacu. Iyo urugero rwa cholesteroli rwa LDL rwiyongereye, rutangira kwibika nk'amavuta ku nkuta z'imitsi yacu y'amaraso. Tekereza nk'umwanda wiyongera mu muyoboro w'amazi. Mu buvuzi, ibi tubyita atherosclerosis . Iyo imitsi y'amaraso izibye muri ubu buryo, ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke biriyongera cyane.
- HDL (High-Density Lipoprotein) cyangwa cholesterol 'nziza': Iyi ni inshuti yacu. HDL ifata cholesterol mbi ya LDL yishyize mu mitsi yawe y'amaraso ikayijyana mu mwijima kugira ngo ivunike. Ibi bivuze ko kugira HDL nyinshi mu mubiri wawe bivuze ko urinzwe ibyago byo kurwara indwara z'umutima n'imitsi yo mu bwonko.
Uretse ibi bibiri, hari n'ikintu cyitwa triglycerides . Ibi ni byo binure bikunze kugaragara mu mibiri yacu. Niba urugero rwa triglycerides ruri hejuru, kandi urugero rwa LDL narwo ruri hejuru (cyangwa urugero rwa HDL ruri hasi), ibyago byo kugira ibinure mu mitsi y'amaraso biriyongera.
Ni iki turya kandi ntiturye kuri 'Paleo Diet'?
Reka turebe neza ibyo abantu barya indyo ya Paleo bakunze kurya n'ibyo batarya. Ibi bizaguha igitekerezo cyiza cy'ibyo wakwitega.
| ✅ Ibintu byo kurya byasabwe | ❌ Ibintu byo kwirinda |
|---|---|
| Imbuto n'imboga bishya | Ibinyampeke (ingano, ingano, sayiri) |
| Imbuto n'amavuta bikomoka ku mbuto (urugero: amavuta ya elayo, amavuta ya walnut) | Ibinyamisogwe (ibishyimbo, lentile, ubunyobwa, ubunyobwa) |
| Inyama zitarimo ibinure (cyane cyane izirya ubwatsi) | Amata n'ibikomoka ku mata (yawurute, foromaje) |
| Amafi akungahaye kuri aside irike ya Omega-3 (salmon, mackerel, herring, tuna) | Isukari itunganyijwe |
| Amagi | Umunyu (gukoreshwa cyane) |
| Ibirayi | |
| Ibiryo bitunganyijwe cyane |
Urebye muri ubu buryo, hari inyungu nyinshi ku mubiri zituruka ku kugabanya ibintu by'ubukorano no kurya ibiryo karemano:
- Kugabanya ibiro.
- Kugenzura urugero rw'isukari mu maraso.
- Kugenzura umuvuduko w'amaraso.
- Kugabanuka k'urugero rwa triglyceride.
- Ubushobozi bwo gucunga neza inzara.
Rero, iyo ibi byose bihujwe, urugero rwa cholesterol rugomba kugabanuka, sibyo? Igisubizo nyacyo ni: "Bishobora kuba cyangwa ntibibe."
Kuki nta gisubizo gisobanutse neza?
Impamvu nyamukuru ni uko 'indyo ya Paleo' atari ikintu abantu bose bakurikiza kimwe. Hari itandukaniro rinini mu buryo buri muntu akurikiza iyi ndyo.
Indyo ya 'Paleo' ya buri wese si imwe.
Hari abantu bakurikiza indyo ya paleo irimo ibinure bike kandi irimo karubohidrati nyinshi (urugero: imbuto n'imboga nyinshi, inyama nke). Abandi bakurikiza indyo irimo ibinure byinshi kandi irimo karubohidrati nke cyane (urugero: inyama zitukura nyinshi n'amavuta menshi). Bityo rero ingaruka z'izi ndyo ebyiri kuri kolesteroli zishobora kuba zitandukanye.
Ikibazo cy'ibinure byuzuye
Indyo ya Paleo ntigabanya kurya inyama zitukura nk'inyama z'inka n'ingurube. Izi nyama zirimo ibinure byinshi byuzuye . Kubera ko ibinure byuzuye byagaragaye ko bitera cholesterol nyinshi, imiryango nka American Heart Association ikugira inama yo kurya munsi ya 6% bya karori zawe za buri munsi zikomoka ku binure byuzuye. Ni ukuvuga garama 11-13 ku munsi ku muntu usanzwe. Ushobora kugera kuri uru rwego vuba cyane.
Akamaro ka fibre
Fibre ni ingenzi cyane mu kugabanya urugero rwa cholesterol. Fibre iboneka cyane cyane mu biribwa by'ibimera. Kubera ko indyo ya Paleo itabamo ibinyampeke n'ibinyamisogwe, bamwe mu bantu bashobora kugabanya fibre.
Igisubizo cyiza ni ugushyira imboga nyinshi zishoboka mu mirire yawe, zikungahaye kuri vitamine, imyunyungugu na fibre . Izi zirimo karubohidrati zikomeye. Izi zitandukanye rwose na karubohidrati zoroshye nk'isukari. Kurya isukari nyinshi bishobora kongera cholesterol.
Ubushakashatsi buvuga iki?
Mu by’ukuri, ibyavuye mu bushakashatsi kuri ibi biravangavanze.
- Mu bushakashatsi bumwe buto, abantu bakurikiranye indyo ya Paleo mu gihe cy'ibyumweru 10 bari bafite urugero rwa cholesterol mbi (LDL) na cholesterol yose yiyongereyeho gato.
- Ariko, ubundi bushakashatsi bwagaragaje ko indyo ya Paleo ishobora kongera urugero rwiza rwa cholesterol (HDL) no kugabanya urugero rw'isukari mu maraso. Ibi kandi bifasha kugabanya kwangirika kw'imitsi y'amaraso.
Muri make, uburyo iyi ndyo igira ingaruka kuri cholesterol yawe biterwa n'uturemangingo twawe, ingano y'imyitozo ngororamubiri ukora, n'ingano y'ibinure na fibre biri mu biribwa urya .
"Ntidushobora kugera ku mwanzuro uhamye kuri ibi kugeza ubu. Hakenewe ubushakashatsi bwinshi ku ngaruka z'igihe kirekire z'iyi ndyo. Bityo rero ni byiza gushaka inama kwa muganga mbere yo gutangira indyo nk'iyi, cyane cyane niba ufite ikibazo cya cholesterol."
Nkore iki?
Niba uhangayikishijwe n'urugero rwa cholesterol yawe, cyangwa urimo gutekereza gutangira indyo nka Paleo, ikintu cy'ingenzi ugomba gukora ni ukuganira na muganga w'umuryango wawe cyangwa inzobere mu mirire.
Bashobora kugufasha kumenya icyakugirira akamaro hashingiwe ku buzima bwawe, urugero rwa cholesterol uriho ubu, n'imibereho yawe. Wibuke ko icy'ingenzi atari ukukurikiza indyo isanzwe, ahubwo ari ukugenzura ubuzima bwawe muri rusange. Ukoresheje indyo ikwiyeGukora imyitozo ngororamubiri buri gihe bizaguha imbaraga nyinshi muri uru rugendo.
Ubutumwa bwo kujyana mu rugo
- Nubwo indyo ya Paleo ishobora gutanga inyungu nko kugabanya ibiro, ingaruka kuri cholesterol zishobora gutandukana bitewe n'umuntu ku giti cye.
- Ingano y'ibinure byuzuye na fibre urya igira ingaruka ku rugero rwa cholesterol yawe. Gabanya inyama zitukura hanyuma urye imboga nyinshi.
- Mbere yo gutangira indyo iyo ari yo yose, banza uganire na muganga wawe, cyane cyane niba ufite indwara nka cholesterol, diyabete, cyangwa indwara y'umutima.
- Imyitozo ngororamubiri no kubaho ubuzima buringaniye ni ingenzi cyane ku buzima kuruta indyo iyo ari yo yose.
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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.