Ese wagize ubwoba gato ubwo wabonaga imibare iri kuri raporo ya cholesterol yawe? Ubwo muganga wawe yavugaga ati "Cholesteroli yawe iri hejuru, witondere," ese wagize ikibazo cyo kumenya icyo kurya n'icyo utagomba kurya? Iki ni ikibazo abantu benshi bahura nacyo. Ariko ntugahangayike. Ugize impinduka nto ku mirire yawe, nko gushyira imbere cyane ibiryo bikomoka ku bimera, ushobora kurinda ubuzima bw'umutima wawe no kugabanya cholesterol yawe. Reka turebe uko bikora.
Mu by'ukuri 'indyo y'imboga' ni iki?
Mu magambo make, ibi bivuze ko indyo yawe igizwe ahanini n'ibiribwa bishingiye ku bimera. Ibyo bivuze imboga, imbuto n'ibinyampeke. Ariko ntugomba kureka kurya inyama n'amafi burundu. Ibi bitandukanye no kuba umuntu urya ibikomoka ku bimera cyangwa urya ibikomoka ku bimera gusa . Ushobora kurya indyo ishingiye ku bimera gusa, hamwe n'ibikomoka ku nyamaswa bike.
Ariko icy'ingenzi ni uguhitamo indyo yuzuye umutima, itandukanye kandi ishingiye ku bimera. Gerageza gushyiramo ibi bintu mu mirire yawe.
| Ubwoko bw'ibiribwa | Ingero n'akamaro |
|---|---|
| Imbuto n'imboga | Ikintu cyose nk'amapera, imineke, imbuto, epinari, broccoli, ibishyimbo, karoti, n'ibindi. Ibi bikungahaye kuri fibre na vitamine. |
| Ibinyampeke byuzuye | Umuceri wuzuye, amashu, buckwheat, na sayiri. Ibi binyurwamo byoroshye n'umubiri kandi bifasha mu kugenzura cholesterol. |
| Imbuto n'imbuto | Imbuto za cashew, ubunyobwa, amande, imbuto z'ibihaza, imbuto za flax. Ibi birimo ibinure byiza. Ariko ntukarye byinshi, gusa igice gito birahagije. |
| Ibishyimbo n'inkeri | Amashaza, amashaza, ibishyimbo bibisi, lentile. Ibi bikungahaye kuri fibre ishongesha, bityo bifasha cyane mu kugabanya cholesterol. |
| Amavuta y'amazi meza | Koresha amavuta atari ay’ubushyuhe nka amavuta ya elayo na canola. Gabanya ikoreshwa ry’amavuta nka amavuta ya kokonati n’amavuta ya palme. |
Ni gute indyo ishingiye ku bimera igabanya cholesterol?
Biroroshye cyane. Tuzi ko ibinure byuzuye na cholesterol yo mu ndyo byongera urugero rwa cholesterol yo mu maraso. Ibi bikunze kuboneka mu biribwa by’inyamaswa, nk’inyama zirimo ibinure. Rero iyo tugabanyije ibyo kurya tugahinduka tukajya mu biribwa bishingiye ku bimera, kwiyongera kwa cholesterol mbi kuragenzurwa.
Icy'ingenzi kurushaho ni fibre .
Nk’uko abahanga mu by’imirire babivuga, tugomba kurya garama 25-30 za fibre ku munsi. Nibura kimwe cya kane cyazo kigomba kuva kuri fibre ishongesha.
Tekereza kuri ibi, pome, blueberries, ibishyimbo, ingano, lentils, nibindi byose birimo fibre nyinshi zishobora gushonga. Iyo wongeyeho garama 5-10 z'iyi fibre ishobora gushonga mu mirire yawe ku munsi, ushobora kugabanya urugero rwa cholesterol mbi (LDL cholesterol) ku manota agera kuri 5-11. Rimwe na rimwe birushaho kwiyongera!
Mu buryo nk'ubwo, imbuto, imboga, n'ibinyampeke birimo ibintu bitera ubuzima bwiza byitwa sterols. Kongera garama 2 gusa za sterols mu mirire yawe ku munsi bishobora kugabanya cholesterol mbi (LDL) yawe ho 5% kugeza 10%.
Nubwo waba urya indyo ishingiye ku bimera, ntugakore amakosa nk'aya!
Ntugatekereze ko kuba 'ukunda imboga gusa' bivuze ko byose ari byiza. Hari ibiryo bikomoka ku bimera bishobora kwangiza ubuzima bwawe. Ni byiza kwirinda ibi bintu by'umwihariko.
| Ibiryo byo kwirinda | |
|---|---|
| Ibiryo byatunganyijwe cyane | Ibiryo bipfunyitse mu mapaki no mu masanduku bishobora kuba birimo ibintu byinshi bibungabunga ubuzima, isukari, umunyu, n'ibinure bitari byiza. |
| Amavuta yo mu turere dushyuha | Amavuta ya kokonati n'amavuta ya palme. Aya mavuta arimo ibinure byinshi byuzuye. Ni ngombwa cyane kugabanya ikoreshwa ryabyo mu guteka. |
| Ibiryo n'ibinyobwa birimo isukari | Ibinyobwa birimo isukari, ibinyobwa biryoshye, keke, ibisuguti, n'ibiribwa biryoshye. Ibi byongera ingano ya triglycerides , ubwoko bw'ibinure mu maraso, bikongera urugero rwa cholesterol muri rusange. |
| Ibinure bya Trans | Margarine, ibiryo bito, ibikomoka ku migati, n'ibiribwa birimo "amavuta ya hydrogenated." Ibi ni bibi cyane kuko byongera cholesterol "mbi" (LDL) kandi bikagabanya cholesterol "nziza" (HDL). |
Nubwo wagura ice cream ya vegan mu iduka, soma icyapa cyayo. Ishobora kuba irimo amavuta ya kokonati, ibinure bya kokonati, n'isukari nyinshi. Rero, ntugashukwe n'ijambo 'vegan'.
Ni ngombwa cyane gushaka inama z'inzobere.
Niba warahisemo guhindura indyo ishingiye ku bimera, ni ngombwa gukora ubushakashatsi no kugenzura neza ko urya indyo yuzuye. Niba bishoboka, ni byiza kuvugana n'inzobere mu mirire.
Ibi bizagufasha kumenya neza ko ubona ingano ikwiye ya karori, poroteyine, n'izindi ntungamubiri ukeneye buri munsi. Cyane cyane niba urimo gutekereza kuba umurya imboga cyangwa umurya inyama, ushobora kuba udafite intungamubiri nka vitamine B-12, feri, zinc, na aside fatty ya omega-3 . Bityo rero ugomba kwitonda kuri ibyo.
Icy'ingenzi kurushaho: Niba ufite ikibazo icyo ari cyo cyose cy'ubuzima (urugero: diyabete, umuvuduko ukabije w'amaraso), banza uganire na muganga wawe mbere yo kugira impinduka zikomeye ku mirire yawe.
Urugero:
- Abarwayi b'impyiko bagomba kwitondera potasiyumu. Imbuto n'imboga bikungahaye kuri potasiyumu.
- Abantu bafata imiti igabanya amaraso (urugero: Coumadin) bagomba kwitondera vitamine K. Imboga z'icyatsi zifite vitamine K nyinshi.
Kubwibyo, ni ngombwa cyane kubaza muganga wawe niba iri hinduka nta nkomyi ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Gushyira imbere ibiryo bikomoka ku bimera ni uburyo bwiza bwo kugabanya cholesterol no kubungabunga ubuzima bw'umutima.
- Uzuza isahani yawe imbuto, imboga, ibinyampeke byuzuye, imbuto z'ubunyobwa n'imbuto.
- Shyiramo ibiryo bikungahaye kuri fibre ishongesha, nk'amashu, lentile, na pome mu ndyo yawe.
- Si ibintu byose bivuga ngo "imboga" ari byiza. Irinde ibiryo byatunganyijwe cyane, birimo isukari nyinshi, kandi birimo ibinure bya trans.
- Menya neza ko wabanje kugisha inama muganga wawe mbere yo guhindura imirire yawe, cyane cyane niba ufite izindi ndwara.
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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.