Ese muganga yakubwiye ko urugero rwa cholesterol mu maraso yawe ruri hejuru gato? Iyo ibyo bibaye, dukunze gutekereza ku kugenzura indyo yacu no kugabanya ibiro. Ariko, wanyemera nkakubwira ko hari uburyo bwihariye bushobora kugabanya cholesterol binyuze mu byo turya, tudashyizemo intego yo kugabanya ibiro gusa? Ni cyo twita 'Indyo ya Portfolio'. Ubu buryo ni uburyo bushimishije cyane kandi bufatika. Reka turebe ibisobanuro birambuye kuri ibi.
'Indyo ya Portfolio' ni iki?
Iri zina rishobora kumvikana nk'iritangaje. Mu magambo make, iyi si "gahunda y'imirire" ifite amategeko akaze. Ahubwo, ni ikintu gisa n'"imigabane y'imirire." Tekereza ushora imari mu isoko ry'imigabane. Ntabwo washyira amafaranga yawe yose mu migabane y'ikigo kimwe, sibyo? Kugira ngo ugabanye ibyago, ushora imari mu migabane y'ibigo byinshi. Uko ni ko ubu buryo bukora.
Igitekerezo cy'ibanze cya 'Portfolio Diet' ni ukurya ibiryo byinshi bigabanya cholesterol, aho kwishingikiriza ku bwoko bumwe bw'ibiryo.
Abaganga batangije ubu buryo bavuga ko aho gutekereza ku byiza by'ibiryo bimwe gusa, twagombye gutekereza ku byiza rusange byo kuvanga ibiryo ku mubiri wacu. Ni ukuvuga ko iyo ibiryo bimwe bifite ingaruka nto, ingaruka z'ibiryo bine cyangwa bitanu nk'ibyo bihujwe ziba nyinshi cyane.
Ni ibihe bice bine by'ingenzi by'iri 'kusanyirizo ry'ibiribwa'?
Iyi funguro igabanya cholesterol igizwe n'ibice bine by'ingenzi. Ntabwo ari ngombwa kurya ibi bine byose hamwe mu ifunguro rimwe. Ugomba kubikwirakwiza umunsi wose.
| Icyiciro cy'ibiribwa | Ingero n'akamaro |
|---|---|
| 1. Ibiribwa bikomoka kuri soya | Ushobora gukoresha ibintu nka soya na tofu nk'ibisimbura inyama. Ushobora kandi kunywa amata ya soya aho kunywa amata y'inka. Ibi bifasha kugabanya cholesterol. |
| 2. Fibre y'ibinure | Ubu ni ubwoko bwa fibre ishongesha. Ikora gel mu mara yacu, igahuza cholesterol kandi ikayibuza kwinjira mu mubiri. Iboneka cyane mu mbuto n'imbuto nka oats, sayiri, eggplant, okra, orange, na limes. Byongeye kandi, iyi fibre ishobora no kuboneka mu nyongeramusaruro yitwa Isabgol (Psyllium). |
| 3. Ibiribwa birimo steroli z'ibimera | Steroli z'ibimera ni ibintu biboneka mu bimera mu buryo busanzwe kandi bisa n'ibikomoka kuri cholesterol. Bibuza umubiri kwinjiza cholesterol. Bishyirwa muri margarine zimwe na zimwe. Cyangwa bishobora gufatwa nk'inyongera mu mirire. |
| 4. Imbuto n'imbuto | Kurya amande make buri munsi ni byiza cyane. Byongeye kandi, ubwoko ubwo aribwo bwose bw'imbuto nka cashews, ubunyobwa, imbuto z'ibihaza birakwiriye kuri ibi. Ariko iz'umwimerere nizo nziza, ntabwo ari izirimo umunyu kandi zikaranze mu mavuta. |
Ni gute wategura iyi gahunda y'ifunguro ry'umunsi umwe?
Ushobora kuba urimo gutekereza uti “None se, narya nte ibi biribwa bine byose mu munsi umwe?” Dore urugero rworoshye.
| Igihe | Ingero z'ibiribwa bishobora kuribwa |
|---|---|
| Ifunguro rya mu gitondo | Amata ya soya, oatmeal, imbuto zaciwe, n'amande make. |
| Ifunguro rya saa sita | Umugati urimo ingano, umufa nk'intango cyangwa ibishyimbo, n'ipome. |
| Ifunguro rya nimugoroba | Ifu y'imboga ikozwe muri tofu n'ubunyobwa. Shyiramo imboga zifatana kandi zifite utwuma nk'igitoki n'ibitoki. |
| Udukoryo tw'inyongera | Agace k'umugati w'ingano urimo imbuto z'inkoko, ubunyobwa butose, yawurute ya soya, cyangwa margarine irimo steroli z'ibimera. |
Ese ubu buryo bufite akamaro koko? Ni izihe ngaruka?
Yego. Ubushakashatsi bwagaragaje umusaruro mwiza cyane. Mu bushakashatsi bumwe, hafi kimwe cya gatatu cy'abantu bakurikiranye iyi ndyo babonye ko cholesterol yabo ya LDL, cholesterol "mbi" , yagabanutseho ibirenze 20%. Ikindi kandi, umusaruro wakomeje kubaho nyuma y'ibyumweru bibiri gusa, ndetse na nyuma y'amezi atandatu.
Abandi 31% babonye ko urugero rwa cholesterol yabo ya LDL rwagabanutseho hafi 15%. Hari abantu bashobora kutabikurikiza burundu. Bamwe bashobora kuba batinya gukoresha ibikomoka kuri soya aho gukoresha inyama n'amata, cyane cyane. Ariko icy'ingenzi ni iki:
Ubushakashatsi bwerekana ko nubwo iyi ndyo idashobora gukurikizwa yose uko yakabaye, abayongeraho nibura bike mu biribwa biri muri yo mu mirire yabo ya buri munsi bazagira akamaro gakomeye ku buzima mu gihe kirekire.
Uretse kugabanya cholesterol, abantu bakurikiza iyi ndyo byagaragaye ko bafite ibyago bike byo kurwara indwara zidakira nk'indwara z'umutima na diyabete yo mu bwoko bwa 2. Bigabanya kandi andi mavuta yangiza umubiri nka `(apolipoprotein B)` na `(triglycerides)`.
Ese 'Indyo ya Portfolio' ikubereye?
Niba intego yawe nyamukuru ari ukugabanya cholesterol yawe, ubu ni uburyo bwiza bwo kubikora . Ariko, niba intego yawe ari ukugabanya ibiro, ubu buryo bushobora kuba atari bwo bwiza kuko butibanda ku karori.
Igikuru ni ukuganira na muganga wawe mbere yuko utangira iyi ndyo, cyane cyane niba usanzwe ufata imiti ya cholesterol . Hari igihe gukurikiza iyi ndyo bishobora kongera ubushobozi bw'imiti yawe igabanya cholesterol utiriwe wongera dose yawe. Kubwibyo, ushobora kuganira na muganga wawe no kongeramo ibintu bigize iyi ndyo mu buzima bwawe bijyanye n'ubuzima bwawe.
Ubutumwa bwo kujyana mu rugo
- 'Indyo ya Portfolio' ni icyegeranyo cy'ibiribwa bigamije kugabanya cholesterol, aho kuba uburyo bwo kugabanya ibiro.
- Ibi byibanda ku matsinda ane y'ingenzi y'ibiribwa (soya, fibre ishongesha, sterol z'ibimera, n'imbuto z'ibinyampeke).
- Nubwo bidashoboka gukurikiza iyi ndyo 100%, ushobora kubona inyungu zikomeye ku buzima ukoresheje bimwe mu biribwa byavuzwe hano mu ndyo yawe ya buri munsi.
- Ni ngombwa cyane kugisha inama muganga wawe mbere yo guhindura imirire cyane, cyane cyane niba ufite izindi ndwara cyangwa urimo gufata imiti.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.