Ese muganga wawe yakubwiye ko ikizamini cyawe giherutse gupimwa mu maraso cyagaragaje ko triglycerides nyinshi ndetse na cholesterol nyinshi? Abantu benshi ntibatekereza cyane kuri triglycerides. Ariko mu by'ukuri bifitanye isano itaziguye n'indwara zikomeye nk'indwara z'umutima na stroke. Ariko ntugahangayike, inkuru nziza ni uko uhinduye imirire yawe no gukora imyitozo ngororamubiri, ushobora kugabanya cyane triglycerides zawe. Mu by'ukuri, ushobora kugabanya triglycerides zawe ku kigero cya 20% kugeza kuri 50%.
Wibuke ko buri funguro urya rishobora kunoza cyangwa kubangamira ubuzima bw'umutima wawe. Amahitamo ni ayawe!
Mu magambo make, triglyceride ni iki?
Triglycerides ni ubwoko bw'ibinure biri mu maraso yacu. Iyo turya, umubiri wacu uhindura karori zirenze izo biribwa mo triglycerides hanyuma ukabishyira mu turemangingo tw'ibinure kugira ngo bikoreshwe mu gutanga ingufu nyuma. Ariko iyo turya ibirenze ibyo dukeneye, cyane cyane ibiryo birimo isukari nyinshi na sitashi (nk'umugati, umuceri, n'ibinyobwa biryoshye), iyi triglyceride mu maraso irazamuka bitari ngombwa. Ibi byongera ibyago byo kurwara indwara nk'indwara z'umutima na stroke .
Reka turebe uburyo bwo gutegura amafunguro azafasha mu kugenzura iki kibazo.
Ifunguro rya mu gitondo ritanga ubuzima bwiza ku mutima
Reka dutangire umunsi dufata icyemezo gikwiye. Dore zimwe mu resept zo mu gitondo ushobora kugerageza.
| Ifunguro rya mu gitondo | Uburyo bwo gukora n'ibyo bikubiyemo |
|---|---|
| Amashu n'imbuto | Teka igikombe kimwe cya kabiri cy'amata y'ibirayi hamwe n'igikombe kimwe cy'amata adafite ibinure byinshi. Shyiramo ikiyiko kimwe cya walnuts zaciwe n'igikombe kimwe cy'imbuto wihitiyemo (strawberries, blueberries). |
| Sandwich y'amagi | Teka omelet ukoresheje igi 1 (cyangwa amagi 2 y'umweru), inyanya zaciwe, epinari, ibitunguru, n'ibihumyo. Shyira hagati y'uduce tubiri tw'umugati w'ingano. Tanga hamwe n'icunga rito. |
| Yawurute n'imbuto | Vanga igikombe 1 cya yawurute irimo ibinure bike n'ibinyampeke birimo fibre nyinshi, igitoki cyangwa igikombe cya mango, n'uduti duke tw'amande. |
| Umugati urimo salmon | Shyira foromaje ntoya y'amata ku gasate k'ifu cyangwa agace k'umugati, hanyuma ushyireho agace ka salmon y'umucanga hejuru. Tanga hamwe n'igikombe cy'uduce twa watermelon. |
Ifunguro rya saa sita rigabanya ibyago byo kurwara indwara z'umutima
Dore amafunguro ya saa sita aryoshye kandi afite intungamubiri ushobora guteka no kuyajyana.
| Ifunguro rya saa sita | Uburyo bwo gukora n'ibyo bikubiyemo |
|---|---|
| Isupu y'imboga na salade | Igikombe 1 cy'isupu idafite ibinure byinshi ikozwe mu mashaza, lentile, cyangwa imboga zivanze. Ibikombe 2 bya salade irimo imboga z'icyatsi kibisi nka epinari, karoti, broccoli, n'inyanya. Koresha isosi ya salade ikozwe mu mavuta ya elayo. |
| Sandwich ya tuna | Shyiraho uduce tubiri tw'umugati w'ibinyampeke hamwe na tuna ntoya yo mu gikombe, ikiyiko kimwe cya mayoneze irimo amavuta make, igitunguru cyaciwe, n'uduce duke tw'ibinyampeke. Niba ubyifuza, shyiramo agace gato k'amapera cyangwa peya hejuru. |
| Inkoko n'imboga zikaranze | Shyira imboga (ibishyimbo, karoti, amashu) mu karange hamwe n'inkoko cyangwa tofu byokeje. Tanga hamwe n'igikombe cya 1/2 cy'umuceri w'umukara cyangwa noodles z'ibinyampeke. |
Amafunguro ya nimugoroba agabanya triglyceride
Ni ingenzi cyane ko ifunguro rya nimugoroba ryoroshye.
| Ifunguro rya nimugoroba | Uburyo bwo gukora n'ibyo bikubiyemo |
|---|---|
| Inkoko yokejwe | Igice cy'inkoko yokejwe yakuweho uruhu, ikijumba cyatetse, n'igikombe cya broccoli yatetse. |
| Ifi na couscous | Igice cya salmon cyangwa calamari cyokejwe n'amavuta ya elayo make. Tanga hamwe na asparagus itetse n'igikombe cya 1/2 cya couscous. |
| Makaroni y'ibinyampeke byose | Igikombe 1 cya makaroni y'ingano. Ongeraho isosi y'inyanya, imboga nk'ibihumyo, zucchini, hamwe n'inkoko cyangwa tofu y'umukara. |
Inyandiko yihariye ku bijyanye n'inzoga
Gabanya kunywa inzoga ku kinyobwa kimwe ku munsi ku bagore n'ibindi bibiri ku bagabo. Ariko, niba urugero rwa triglyceride mu mubiri wawe ruri hejuru ya 200 mg / dL, ni byiza kureka kunywa inzoga burundu. Ni ngombwa kuvugana na muganga wawe kuri ibi.
Ni gute wategura ifunguro rikubereye?
Ntushobora kurya ikintu kimwe buri munsi, bityo rero jya uzirikana ibi by'ibanze mu gihe utegura amafunguro ukunda.
- Itegeko ry'isahani: Gabanya isahani yawe mo ibice bine mu bwenge.
- Uzuza ibice bibiri (igice cya kabiri cy'isahani) imboga n'imbuto .
- Uzuza igice kimwe (igice) ibinyampeke byuzuye (umuceri w'umukara, buckwheat, ingano, umugati w'ibinyampeke byuzuye).
- Uzuza igice gisigaye (igihe gito) poroteyine nkeya (amafi, inkoko idafite uruhu, lentile, ubunyobwa, umweru w'igi).
- Irinde ibintu "byera": Gabanya kurya ibiryo biryoshye cyane (umugati wera, amatapi), isukari, ibiryo biryoshye, n'ibinyobwa biryoshye uko bishoboka kose. Ibi byongera urugero rwa triglyceride mu buryo butaziguye.
- Hitamo ibinure byiza:Ibyokurya bikungahaye ku binure byiza, cyane cyane omega-3, bishobora gufasha kugabanya triglycerides. Shyira amafi afite ibinure nka salmon na tuna, flaxseed, na walnuts mu mirire yawe.
- Irinde ibinure bibi: Irinde inyama zitukura, ibikomoka ku migati, n'ibiribwa bipfunyitse birimo ibinure bya trans (niba icyapa cyanditseho 'amavuta ya hydrogenated' , ntukagure ibyo biryo).
- Witondere mu gihe uhitamo ibiryo by'amata: hitamo amata afite ibinure bike cyangwa adafite ibinure byinshi, yawurute na foromaje.
Niba ufite ikibazo cyo gukurikiza iyi ndyo, vugana na muganga wawe cyangwa inzobere mu mirire. Bashobora kugufasha gutegura gahunda y'ifunguro rigabanya triglyceride ikubereye.
Ubutumwa bwo kujyana mu rugo
- Ingano ya triglyceride iri hejuru ni indwara ikomeye yongera ibyago byo kurwara indwara z'umutima n'imitsi yo mu bwonko.
- Uru rwego rushobora kugabanuka cyane gusa iyo uhinduye indyo yawe kandi ugakora siporo.
- Gabanya ibinyasukari byoroshye nk'isukari, umugati, n'ibinyobwa biryoshye, kandi urye ibinyampeke, imboga n'imbuto byinshi.
- Shyiramo amafi n'imbuto z'imiti, birimo ibinure byiza (omega-3). Irinde ibiryo byatunganyijwe n'ibinure bibi.
- Gabanya inzoga unywa. Niba urugero rwa triglyceride mu mubiri wawe ruri hejuru cyane, ganira na muganga wawe ku bijyanye no kureka inzoga burundu.
- Buri gihe banza uganire na muganga wawe mbere yo gutangira gahunda iyo ari yo yose yo kurya cyangwa niba ufite impungenge ku buzima bwawe.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment