Iyo twumvise ibya cholesterol, ikintu cya mbere kiza mu mutwe ni amavuta, amavuta, foromaje, foromaje n'inyama zirimo ibinure, si byo se? Nibyo, byongera cholesterol. Ariko se wari uzi ko bimwe mu biribwa ubona ko ari byiza cyane, cyangwa ubona ko atari bibi cyane, bishobora kongera urugero rwa cholesterol yawe? Uyu munsi, turaganira kuri bimwe muri ibi biribwa bishobora kudutangaza, ariko tugomba kubyitondera.
Ibiryo byongera cholesterol tutatekerezaho
Hari igihe dutekereza tuti: "Ibi nta mavuta arimo," ariko ibikoresho bikoreshwa mu gukora ibyo biribwa bishobora kuba birimo ibinure byuzuye . Si ibinure byose biremwa bingana. Ibinure byuzuye ni byo bituma urugero rwa cholesterol mbi mu mibiri yacu rukongera ibyago byo kurwara indwara z'umutima.
Noneho reka turebe icyo ibi biribwa ari cyo.
| Ibiryo bitangaje | Kuki bigira ingaruka kuri cholesterol? |
|---|---|
| 1. Inyama ziseye | Akenshi dutekereza ko gusimbuza inyama z'inka n'inkoko/inkoko y'ingurube ari byiza. Ariko nubwo byanditseho "85% by'ibinure bitagira umubiri," bishobora kuba birimo ibinure byinshi. Ni byiza guhitamo inyama z'ingurube zifite nibura 90% by'ibitagira umubiri . |
| 2. Isukari yongewemo | Ni iyihe sano isukari ifitanye na cholesterol? Nubwo idakomeza kongera cholesterol mbi mu buryo butaziguye, isukari yongewemo (iboneka mu binyobwa, mu magati no mu biscuit) igabanya "cholesterol nziza" mu mubiri wacu (cholesterol ya HDL) . Niyo mpamvu kugenzura isukari ari ingenzi cyane. |
| 3. Ibirayi byaseye | Ibirayi ni imboga nziza. Ariko ikibazo kiri mu buryo tubitegura. Cyane cyane ibirayi bigurishwa mu maduka akenshi biba byuzuyemo amavuta, amavuta, amata yose, na foromaje.Ongeraho. Hanyuma biba "ibinure byinshi". |
| 4. Pizza | Pizza ituma mu kanwa kawe haryoha, si byo se? Ariko irimo amavuta menshi bitewe na foromaje n'inyama nka sosiso n'amafi yo mu bwoko bwa meatballs byongewemo. Ni byiza kugabanya igice kimwe gusa, kugabanya foromaje, hanyuma ukongeramo imboga nyinshi. |
| 5. Amata yuzuye ibinure | Amata, yawurute, n'amata y'amavuta adafite amavuta ni isoko nziza ya kalisiyumu na poroteyine. Ariko niba uhisemo ubwoko bw'ibinure byuzuye, uzaba wongeyeho ibinure byinshi byuzuye mu ndyo yawe. Hitamo rero ibiryo "bidafite amavuta" cyangwa "bidafite amavuta make" . |
| 6. Amavuta ya kokonati n'ibindi bicuruzwa bifitanye isano nayo | Ibi ni ibintu bitangaje kuri benshi mu gihugu cyacu. Nubwo kokonati ari ibiryo bikomoka ku bimera, amavuta ya kokonati, amavuta ya palme n'amata ya kokonati arimo amavuta menshi. Nta mpamvu yo guhagarika burundu kurya ibi, ariko kugenzura imigabane ni ingenzi cyane. Ni byiza gukoresha amavuta make mu gihe uteka, no gutekereza ku bwinshi bw'ibiryo mu gihe urya ibintu nk'umuceri wa curry na sambol ya kokonati. |
| 7. Ifu ya ghee | Ifumbire ni ibiryo birimo ibinure byinshi. Nanone, irimo igice cyitwa aside palmitic . Iyi fumbire ishobora gushyirwa mu mitsi yacu (imitsi) ikayifunga. Kubwibyo, ni byiza gukoresha amavuta ya elayo aho gukoresha ifumbire. Cyangwa, gabanya ingano ukoresha cyane. |
| 8. Amafunguro n'ibiryo | Ibikoresho byo guteka nka keke, imigati, n'imizingo akenshi bikoresha amavuta menshi, amavuta make, n'amavuta yo gukora igishishwa. Ibi ni byo bikomoka ku mavuta yuzuye. Niba urya ikintu nk'umugati w'imbuto, ushobora kugabanya ibinure na karori urya ifu nkeya hanyuma ukagira imbuto nyinshi imbere. |
| 9. Ikinamico rya sinema Popcorn | Ntabwo ari popcorn isanzwe, cyane cyane popcorn ubona mu ma cinema. Zikorwa mu mavuta cyangwa amavuta. Hanyuma basuka amavuta make hejuru. Ibi bituma biba ibiryo biryoshye kandi bifite karori nyinshi. Ni byiza kubisaba nta mavuta hejuru hanyuma ugahitamo ingano nto ishoboka. |
Ntugatinye kubona ibi bintu. Ibi ntibivuze ko ugomba kureka kubirya burundu. Icy'ingenzi ni ukumenya no kugenzura ingano yabyo .
Tekereza kuri ibi bintu mugihe uteka.
Kimwe n'ibyo turya, uburyo tubiteka nabyo bigira ingaruka ku rugero rwa cholesterol yacu. Dore inama eshatu zoroshye zagufasha:
- Irinde gukaranga cyane: Igihe cyose bishoboka, aho gukaranga ibiryo, teka, teka, cyangwa ubiteke mu muriro.
- Kuraho ibinure byinshi mu nyama: Mbere yo guteka inyama nk'inkoko, kuraho uruhu rwose. Kuraho ibinure byose by'umweru biboneka mu zindi nyama.
- Koresha ibikoresho byiza byo guteka: Iyo ukoresha amasafuriya adafatana, ntukenera amavuta menshi. Ndetse n'amavuta y'ibimera akoreshwa mu rugero ruto cyane. Gukoresha spray yo guteka nabyo ni amahitamo meza.
Niba uhangayikishijwe n'urugero rwa cholesterol yawe, cyangwa niba hari umuntu wo mu muryango wawe ufite cholesterol nyinshi cyangwa indwara y'umutima, icyiza wakora ni ukuganira na muganga wawe . Ashobora kuguha inama nziza ku mirire n'imibereho ikubereye.
Ubutumwa bwo kujyana mu rugo
- Ibyo urya bigira ingaruka ku rugero rwa cholesterol yawe. Witondere ibinure bigaragara gusa nk'amavuta n'ibinure, ahubwo witondere n'ibinure byihishe.
- "Ibinure byuzuye" n'"isukari yongewemo" ni bibiri mu byanzi bikomeye. Igire akamenyero ko gusoma ibyapa by'ibiribwa.
- Nubwo amavuta ya kokonati na ghee ari ibimera, arimo ibinure byinshi byuzuye. Witondere cyane ingano ukoresha.
- Aho kureka burundu ibiryo, kugenzura imigabane no guhindura uburyo bwo guteka bishobora kugira ingaruka zikomeye.
- Niba ufite impungenge ku rugero rwa cholesterol cyangwa indyo yawe, menya neza ko wagisha inama muganga wawe.
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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.