Ese ikizamini cy'amaraso yawe giherutse cyagaragaje ko cholesterol yawe iri hejuru gato? Ni ibisanzwe kumva ufite ubwoba no guhangayika iyo bibaye. Twese twumvise ko cholesterol nyinshi yongera ibyago byo kurwara indwara z'umutima. Ariko inkuru nziza ni uko iki ari ikintu dushobora kugenzura. Ushobora kugabanya urugero rwa LDL (Low-Density Lipoprotein) , rugira ingaruka mbi ku mubiri wawe, no kongera urugero rwa HDL (High-Density Lipoprotein) , rufitiye akamaro umubiri wawe. Icyo ukeneye gukora ni uguhindura bike mu mibereho yawe.
Wibuke ko iki atari ikintu ushobora gukora mu ijoro rimwe. Tangira gato hanyuma ukore ibishoboka byose. Nutangira gukurikiza izi ngeso nziza, uzabona itandukaniro rinini mu byumweru bigera kuri 6. Ibisubizo bizarushaho kuba byiza nyuma y'amezi 3.
Birumvikana ko imibereho atari yo yonyine igena urugero rwa cholesterol yawe. Ingirabuzimafatizo zawe nazo zigira uruhare. Ushobora gukenera gufata imiti kugira ngo ugenzure cholesterol yawe. Ariko ingeso zawe za buri munsi zishobora gufasha cyane. Iyo ukoze izi mpinduka zoroshye, ushobora kugabanya ingano y'imiti ukeneye gufata no kugabanya ibyago byo kugira ingaruka mbi.
Reka turebe uburyo bwo kugabanya urugero rwa cholesterol no kubaho ubuzima bwiza.
1. Reka kurya ibiryo birimo ibinure bya trans.
Muri make, ibinure bya trans biremwa mu buryo bw'ubukorano, ibinure bitari byiza byongera urugero rwa cholesterol mbi (LDL) kandi bikagabanya cholesterol nziza (HDL), bishobora kongera ibyago byo kurwara indwara z'umutima na stroke.
Ibiryo byinshi biri ku isoko muri iki gihe, cyane cyane ibisuguti bipfunyitse, keke, ubwoko bumwe na bumwe bwa margarine, noodles zikonje, n'ibiryo bikaranze, bishobora kuba birimo ibinure bya trans. Iyo uguze ikintu mu iduka, soma icyapa. Niba handitseho "amavuta ya hydrogenated igice," bivuze ko arimo ibinure bya trans. Irinde ibi biribwa uko bishoboka kose.
2. Kugabanya ibiro bitari ngombwa
Ntabwo ari ngombwa kugabanya ibiro byinshi kugira ngo ugabanye cholesterol yawe. Niba ufite umubyibuho ukabije gato, kugabanya ibiro 4-5 gusa bishobora kugabanya urugero rwa cholesterol mbi (LDL) ku kigero cya 8%.
Ariko iki ni ikintu ugomba gukora buhoro buhoro. Igamize kugabanya ibiro hafi kimwe mu cyumweru. Kugabanya ibiro byinshi icyarimwe si byiza ku mubiri wawe. Vugana na muganga wawe ku bipimo bikwiye bya karori bikwiranye n'ibiro byawe, uburebure bwawe, n'urwego rw'ibikorwa byawe.
3. Kora imyitozo ngororamubiri buri munsi.
Gukora imyitozo ngororamubiri amasaha 2 1/2 mu cyumweru birahagije kugira ngo wongere cholesterol nziza (HDL) yawe kandi ugabanye cholesterol mbi (LDL) na triglycerides. Niba utarigera ukora imyitozo ngororamubiri mbere, tangira gato. Ndetse no gukora urugendo rw'iminota 10 ku munsi ni intangiriro nziza. Hitamo imyitozo ngororamubiri ukunda. Urugero, gutembera n'amaguru, kwiruka, kugendera ku igare, cyangwa koga. Niba ufite ubunebwe bwo kubikora wenyine, jya mu nshuti. Ibyo bizakorohereza.
4. Shyiramo fibre mu mirire yawe
Ibiribwa bikungahaye kuri fibre ishongesha, nka oats, pome, ibishyimbo, lentile, chickpeas, jackfruit, plantain, epinari, n'imineke, birinda umubiri wacu kwinjiza cholesterol. Ubushakashatsi bwagaragaje ko kongera garama 5-10 za fibre ku munsi mu mirire yacu bigabanya urugero rwa cholesterol ya LDL. Kurya ibiryo bikungahaye kuri fibre bishobora kugufasha kumva uhaze, bishobora kugufasha kurya kenshi. Ariko ntukarye fibre nyinshi icyarimwe. Kubikora bishobora gutera kuribwa mu gifu no kubyimba. Noneho ongera fibre mu mirire yawe buhoro buhoro.
| Ibintu byo kurya (byinshi) | Ibintu byo kwirinda kurya (mu rugero) |
|---|---|
| Amashu, imbuto (amapera, amacunga), imboga (broccoli, amashu) | Ibiryo bikaranze cyane (ibirayi by'amafiriti, uduce duto) |
| Ibinyamisogwe (ibishyimbo, ibishyimbo, ubunyobwa) n'imbuto | Inyama zatunganyijwe (sosiso, inyama z'inyama) |
| Amafi afite amavuta (salmon, herring, mackerel) | Ibikoresho byo guteka birimo ibinure bya trans (keke zimwe na zimwe, ibisuguti) |
| Amavuta ya Elayo, Amavuta ya Kokonati (uko bikenewe) | Ibinyobwa birimo isukari n'ibiryo biryoshye |
5. Imenyere kurya amafi.
Gerageza kurya amafi inshuro ebyiri cyangwa enye mu cyumweru. Aside iri mu mafi ya omega-3 ni nziza cyane ku mutima. Nanone, iyo uriye amafi aho kurya inyama zitukura nk'inyama z'inka n'ingurube, ugabanya ibinure byuzuye mu nyama zitukura. Iyi nayo ni impamvu ikomeye yo kugabanya cholesterol. Ariko, amafi amwe manini nka shark na tilefish aba arimo mercure nyinshi. Ibi bishobora kongera ibyago byo kurwara indwara z'umutima. Rero urye amafi mato nka sardine, mackerel, na herring.
6. Koresha amavuta ya elayo
Iyo ukoresha amavuta ya elayo aho gukoresha amavuta cyangwa margarine mu guteka cyangwa kuri salade, ushobora kugabanya urugero rwa cholesterol ya LDL ku kigero cya 15%. Ibi bisa n'ingaruka zo gufata umuti wa cholesterol nkeya. Ibinure "byiza" biri mu mavuta ya elayo ni byiza cyane ku mutima wawe. Niba bishoboka, hitamo amavuta ya elayo "adasanzwe". Kubera ko adatunganywa cyane, arimo antioxydants nyinshi.
7. Kurya imbuto z'ubunyobwa.
Imbuto nyinshi, nka cashews, almonds, n'ubunyobwa, zishobora kugabanya cholesterol ya LDL. Ibi biterwa nuko zirimo ibintu byitwa sterols . Kimwe na fibre, izi sterols zishobora no kubuza umubiri kwinjiza cholesterol. Ariko ibuka ko imbuto zifite karori nyinshi. Ntukarye nyinshi cyane. Kurya igice gito cy'umubiri ku munsi birahagije.
8. Kuraho stress
Ese wari uzi ko iyo ufite stress, urugero rwa cholesterol mu mubiri wawe rushobora kwiyongera mu buryo butunguranye? Rero shyira mu mutwe wawe ituje. Soma igitabo cyiza, vugana n'inshuti, wumve indirimbo, cyangwa ukore ikintu nka yoga cyangwa meditation. Ibi bintu bizagufasha kugenzura urugero rwa cholesterol mu mubiri wawe.
9. Shyiramo ibirungo mu biribwa
Ibirungo nka tungurusumu, tangawizi, sinamoni, urusenda na coriandre, ari byo by'ingenzi mu gikoni cyacu, ntibituma ibiryo biryoha gusa, ahubwo binafasha kugabanya urugero rwa cholesterol. Ubushakashatsi bwagaragaje ko kurya ikirungo kimwe cyangwa kimwe cya kabiri cya tungurusumu ku munsi bishobora kugabanya cholesterol ku kigero cya 9% . Kongeramo ibirungo mu biribwa binafasha mu kugenzura ubushake bwo kurya, bishobora gufasha mu kugabanya ibiro.
10. Reka kunywa itabi burundu
Kunywa itabi byongera cholesterol mbi (LDL) kandi bigabanya cholesterol nziza (HDL). Nureka kunywa itabi, urugero rwa cholesterol yawe ruzazamuka.Ubushakashatsi bumwe bwagaragaje ko abantu baretse kunywa itabi babonye ko urugero rwa cholesterol "nziza" rwabo rwiyongereyeho 5% mu mwaka umwe. Nanone, nubwo utanywa itabi, guhumeka umwotsi w'itabi bishobora kongera urugero rwa cholesterol mbi mu mubiri wawe. Rero irinde ahantu abantu banywa itabi.
11. Seka neza!
Guseka ni nk'umuti. Iyo duseka, urugero rwa cholesterol nziza mu mubiri wacu (HDL) ruriyongera. Noneho ongeramo ibyishimo mu buzima bwawe. Reba filime isekeje, wishime n'inshuti, ukine n'umwana muto. Gukomeza ubwenge bwawe bwishimye nabyo ni ingenzi kugira ngo ugire ubuzima bwiza.
Mu gihe ukora ibi byose, ni ngombwa kujya kwa muganga w’umuryango wawe kugira ngo akugire inama kugira ngo umenye neza urugero rwa cholesterol yawe kandi ushake ubuvuzi nibiba ngombwa.
Ubutumwa bwo kujyana mu rugo
- Nubwo urugero rwa cholesterol ruri hejuru rwiyongereyeho ibyago byo kurwara indwara z'umutima, ni ikintu dushobora kugenzura.
- Irinde ibiryo byatunganyijwe n'ibiryo bikaranze birimo ibinure bya trans.
- Gukora imyitozo ngororamubiri nibura amasaha 2 1/2 mu cyumweru bishobora kongera cholesterol nziza (HDL).
- Shyiramo ibiryo bikungahaye kuri fibre (ingano, lentile , imboga, imbuto) n'amafi akungahaye kuri omega-3 mu ndyo yawe.
- Kureka kunywa itabi burundu no gucunga stress ni ingenzi mu kugabanya urugero rwa cholesterol.
- Ganira na muganga wawe mbere yo gufata icyemezo icyo ari cyo cyose kandi kugira ngo umenye neza uko ubuzima bwawe buhagaze.
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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.