Ikibazo abantu benshi bafite muri iyi minsi ni cholesterol nyinshi. Cyane cyane LDL (Low-Density Lipoprotein), izwi kandi nka 'cholesterol mbi'. None se, byaba byiza bite turamutse tubishoboye tubirwanya dufata imiti kandi tukarya ibiryo? Uyu munsi rero turimo kuvuga ku biribwa byoroshye kandi bifite ubuzima bwiza byakoreshejwe kuva mu gihe cya ba sogokuru bacu. Ibyo ni amashu. Amashu si ifunguro rya mu gitondo gusa, ashobora kugabanya cholesterol mbi yawe, bitagize ingaruka ku rugero rwiza rwa cholesterol yawe.
Ni gute amashu agabanya cholesterol?
Ubumenyi bw'ibi bworoshye cyane. Muri make, amashu arimo ubwoko bwinshi bwa 'fibre isoluble' bwitwa fibre isoluble . Nubwo impuguke zifite ibitekerezo bitandukanye ku buryo ibi bikora, igitekerezo nyamukuru ni iki.
Tekereza, iyo uriye amashu, ubwo bwoko bwa fibre buhurira n'amazi mu mara yawe maze bugahinduka ikintu gikomeye, kimeze nk'umusemburo. Nk'ikirungo. Uyu musemburo munini 'ufata' cholesterol na aside bile mu mara yawe. Iyo ufashe muri ubu buryo, umubiri uhagarika kwinjiza iyo cholesterol. Rero, aho kwikusanya mu maraso yawe, iyo cholesterol isohoka nk'imyanda. Uburyo bworoshye cyane kandi bufite akamaro cyane, sibyo?
Ese hari ibimenyetso bya siyansi kuri iyi nkuru?
Yego rwose. Ibi si ibihuha gusa. Kurya ingano byagaragaye ko bigabanya cholesterol cyane ku buryo mu 1997, Ikigo gishinzwe ibiribwa n'imiti muri Amerika (FDA) cyabyemeje ku mugaragaro nk ''ikimenyetso cy'ubuzima.'' Ibi bivuze ko ibicuruzwa by'ingano byemewe n'amategeko kwamamaza imiterere yabyo ijyanye n'ubuzima bw'umutima.
Ikindi kandi, hari ubushakashatsi bwagaragaje ko oats, iyo ihujwe n'ibindi biribwa bigabanya cholesterol, ishobora kugira ingaruka zikomeye ku rugero rwa cholesterol. Mu bushakashatsi bumwe bukomeye, abantu bakuru bafite cholesterol nyinshi bahawe indyo igabanya cholesterol, nka oats, aho guhabwa imiti igabanya cholesterol. Ibisubizo byari bitangaje cyane. Indyo yagabanyije cholesterol kimwe n'imiti igabanya cholesterol.
Ariko ibi ntibivuze ko ugomba guhagarika gufata imiti yawe ya cholesterol. Ntukareke kuyifata utabanje kugirwa inama na muganga. Ibi bigaragaza gusa uburyo indyo yuzuye ishobora kugira imbaraga.
None se, ni gute wongeramo ingano mu mirire yawe?
Ibi ntabwo bigoye nkuko wabitekereza. Amashu ni ikintu cyoroshye cyane kongeramo mu mirire yacu. Ushobora kugerageza uburyo butandukanye.
| Uburyo | Ibisobanuro byoroshye |
|---|---|
| Mu ifunguro rya mu gitondo | Teka igikoma cya oatmeal nkuko bisanzwe hanyuma ukirye. Ushobora kongeramo ikintu nk'igitoki, cashews, cyangwa imbuto z'ibihaza kugira ngo wongere uburyohe n'intungamubiri. |
| Nk'ibinyampeke bikonje | Niba udakunda igikoma gishyushye, ushobora kurya ibinyampeke bikonje bikozwe mu ifu y'ingano irimo amata. |
| Kongeramo ku zindi byokurya | Shyiraho ibirayi neza hanyuma ubibike. Shyiramo ikiyiko kimwe cyangwa bibiri mu isupu zawe, isupu y'ibishyimbo, n'isupu y'imboga. Ushobora kandi kuvanga ifu y'ibirayi mu migati y'imigati mugihe ukora ibintu nka cutlets na rolls. |
| Ku biryo byokeje | Niba urimo guteka imigati, muffins, cyangwa pancakes mu rugo, simbura kimwe cya gatatu cy'ifu y'umugati n'ifu y'ingano. Bizongera uburyohe n'ubwiza. |
Ijambo ry'umuburo: 'Ingano' zose si nziza!
Ibi kandi ni ikintu cyo kuzirikana. Si amapaki yose yanditseho 'oats' mu iduka ari meza. Urugero, amwe mu mapaki ya 'oats' cyangwa 'granola bars' arimo oats nke cyane. Ahubwo, yuzuyemo isukari n'amavuta. Rero, mugihe uguze ikintu, soma witonze ku kirango . Reba ingano ya fibre ishongesha n'ingano y'isukari irimo. Nibyiza kugura oats zisanzwe zidafite ibintu biryoshye cyangwa isukari yongewemo hanyuma ukazikorera mu rugo.
Ugomba kurya ingano zingana iki ku munsi?
Ugereranyije, umuntu mukuru agomba kurya nibura garama 25 za fibre ku munsi. Ariko abantu benshi barya garama 15 gusa. Bityo twese tugomba kwitondera ibiryo bikungahaye kuri fibre.
Dukurikije ubushakashatsi, bisaba garama 3 za fibre isoba, iboneka mu bikombe 1.5 by'ingano zitetse (hafi ¾ y'igikombe cy'ingano yumye), kugira ngo bigire ingaruka zikomeye ku kugabanya cholesterol. Niba ibi bisa nkaho ari byinshi kuri serivisi imwe, ntugahangayike.
Ibyo bivuze ko udakwiye kurya amashu mu gitondo gusa. Ni byiza kongeramo amashu make mu yandi mafunguro y'umunsi.
Niba ufite impungenge ku gipimo cya cholesterol yawe cyangwa guhindura indyo yawe, ni byiza kuvugana na muganga w'umuryango wawe . Azagufasha kuguha inama ikubereye.
Ubutumwa bwo kujyana mu rugo
- Amashu ni ibiryo bikungahaye kuri fibre ishongesha umubiri, bifasha kugabanya urugero rwa cholesterol mbi (LDL).
- Iyi fibre irinda kolesteroli kwinjira mu mubiri mu mara kandi igafasha kuyisohora nk'imyanda.
- Kurya ibikombe 1.5 by'ingano zitetse ku munsi bishobora gutanga umusaruro ugaragara.
- Amashu ashobora gushyirwa mu mirire yawe byoroshye ukayashyira mu gikoma, ibinyampeke, isupu, n'ibiryo bitetse.
- Soma witonze ibyapa by'ibicuruzwa bya 'oats' bigurwa mu maduka kandi wirinde ibirimo isukari n'amavuta menshi.
- Buri gihe jya kwa muganga wawe kugira ngo agusobanurire urugero rwa cholesterol yawe cyangwa impinduka mu mirire yawe.
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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.