Iyo usize amavuta ku mugati wawe cyangwa ugerageza kurya foromaje, ntabwo wigeze wumva umuryango wawe ukubwira uti "Oh, kurya ibyo bizongera cholesterol yawe kandi bigatera indwara y'umutima ?" Inkuru twese tumaze igihe kinini twumva ni uko ayo mavuta y'inyamaswa, ni ukuvuga amavuta yuzuye, atari meza ku mutima. Twahoraga tubwirwa ko ayo mavuta, akomoka ku nyamaswa, foromaje, amata, n'amavuta, agira uruhare mu gutera indwara z'umutima. Ahubwo, twize no kurya "amavuta meza" nk'imbuto, amafi, n'amavuta y'imboga. Ariko se iyi nkuru ni ukuri koko? Reka tuyimenye neza uyu munsi.
Ubushakashatsi bushya buvuga inkuru itandukanye
Ubushakashatsi buherutse bwahinduye gato iyi myumvire ishaje. Tekereza kuri ibi: Isuzuma rinini ryakozwe ku nyigo 72 ryagaragaje ko nta sano iri hagati yo kurya ibinure byuzuye no kurwara indwara z'umutima . Si ibyo gusa, ahubwo ryagaragaje ko ibinure byuzuye , biboneka mu bintu nk'amavuta ya elayo na avoka, bidatanga uburinzi buhagije ku ndwara z'umutima nk'uko byatekerezwaga mbere.
Si ubwa mbere ikintu nk'iki gitangazwa. Ubushakashatsi nk'ubu bwakozwe mu myaka mike ishize nabwo bwananiwe kubona isano iri hagati y'ibinure byuzuye n'indwara z'umutima.
Ariko ntabwo dushobora kugera ku mwanzuro wa nyuma dukurikije ubu bushakashatsi gusa. Imiryango ikomeye ku isi mu by’ubuzima, urugero, Ishyirahamwe ry’Abanyamerika ryita ku ndwara z’umutima, iracyavuga ko kurya ibinure byinshi byuzuye byongera ibyago byo kurwara indwara z’umutima. Ntabwo barahindura amabwiriza yabo kugeza ubu. Hari impande ebyiri kuri iyi nkuru.
None se twakora iki? Twarya dute?
Kugeza igihe siyansi izabona igisubizo gihamye kuri ibi, ni iki tugomba gukora?
Ntugasuzume gusa ubu bushakashatsi bushya ngo uhite ushinja ibintu nk'inyama, amavuta, na foromaje. Icy'ingenzi ni ugutekereza neza ku bwoko bw'ibinure turya.
Igitekerezo cy'ingenzi hano ni "gusimbuza." Nk'uko abahanga mu by'imirire babivuga, "Iyo ukuye ibinure byuzuye mu mirire yawe ukabisimbuza ibinure byinshi bitagira ibinure , ubona inyungu igaragara mu kugabanya ibyago byo kurwara indwara z'umutima."
Noneho, ubwo bwoko bw'ibinure bushobora kukubera urujijo. Reka tubikomeze byoroshye.
| Ubwoko bw'ibinure | Ituruka he? (Amasoko) | Ni iki wakora? (Ni iki wakora?) |
|---|---|---|
| Ibinure byuzuye | Inyama zitukura, amavuta, foromaje, amata yuzuye, amavuta ya kokonati, amavuta ya palme. | Ntabwo ugomba guhagarara burundu, ahubwo gabanya igihe. |
| Ibinure bitagira ibinure byinshi | Amavuta ya elayo, avoka, ubunyobwa, amande, cashew. | Amahitamo meza. Shyiramo mu biribwa. |
| Ibinure byinshi bikungahaye ku binure | Amafi afite amavuta nka salmon, mackerel, sardine, na herring. Amavuta ya soya, ibigori, na canola. Imbuto za Walnuts, imbuto za flax. | Ni byiza cyane ku buzima bw'umutima. Ni byiza kubisimbuza ibinure byuzuye. |
Mu magambo make, niba ugabanyije amavuta yawe ahubwo ukongeramo amavuta ya elayo, agace k'ifi mu ifunguro ryawe, cyangwa utubuto duke muri salade yawe, bishobora kugira ingaruka zikomeye ku buzima bw'umutima wawe. Ibinure byinshi ni omega-3 twese twumvise kandiNi aside irike yitwa Omega-6.
Igisubizo cyiza: igishushanyo mbonera cya 'Ibyokurya byose'
Uburyo bwiza bwo kwirinda indwara z'umutima ni ukurya ibiryo byinshi bikozwe mu buryo bushoboka kandi bitaratunganyijwe .
Ibyo bivuze iki? Bisobanura kurya ibiryo bisanzwe uko bishoboka kose aho kurya ibiryo bipfunyitse, bikonjeshejwe, kandi byatunganyijwe.
- Amafi mashya
- Ibinyamisogwe nk'ibishyimbo, amashaza n'inkeri
- Imbuto n'imboga bishya
- Umuceri w'umukara
- Imbuto nk'ubunyobwa, cashews, na walnuts
- Imbuto nk'imbuto z'ibihaza n'imbuto z'ibihwagari
- Amavuta y'imboga n'amavuta ya elayo
- Ibintu nka yawurute, amata adasukuye, n'inyama nke na foromaje byatoranijwe neza
Urugero rwiza rw'ibi ni indyo yo mu karere ka Mediterane , igizwe n'ibinure bigera kuri 45% mu ndyo yabo, ariko ikomoka ku bintu byiza nk'amavuta ya elayo, amafi n'imbuto z'imiti.
Hanyuma, ibuka ko indyo atari yo yonyine ishobora gutera indwara z'umutima. Utunyangingo twawe n'imyitwarire yawe mu mibereho (nk'itabi, kudakora imyitozo ngororamubiri, no kugira stress nyinshi) nabyo bigira uruhare runini.
Niba ufite ikibazo cyangwa impungenge ku mirire yawe cyangwa ibyago byawe byo kurwara indwara z'umutima, ikintu cyiza wakora ni ukuganira na muganga w'umuryango wawe. Ashobora kuguha inama nziza bitewe n'uko ubuzima bwawe bumeze.
Ubutumwa bwo kujyana mu rugo
- Igitekerezo cy'uko ibinure byuzuye (amavuta, foromaje, inyama) ari bibi cyane ubu kirimo kwibazwaho. Ariko ibyo ntibivuze ko kurya byinshi ari byiza. Ni ngombwa kugenzura ingano yabyo .
- Ikintu cy'ingenzi ni ugusimbuzaGusimbuza ibinure byuzuye ibinure byinshi - biboneka mu mafi y'ibinure, imbuto z'ibimera n'amavuta y'ibimera - bishobora kugabanya ibyago byo kurwara indwara z'umutima.
- Irinde ibiryo byatunganyijwe uko bishoboka kose kandi urye ibiryo byuzuye . Umuceri w'umukara, imboga, imbuto, ibinyamisogwe, amafi, n'imbuto z'ubunyobwa ni ingero nziza.
- Si indyo gusa igira ingaruka ku ndwara z'umutima. Imibereho yawe, imyitozo ngororamubiri, kwirinda kunywa itabi , no gucunga imihangayiko na byo ni ingenzi cyane.
- Niba ufite gushidikanya ku buzima bwawe, irinde gukekeranya. Shaka inama zikwiye kwa muganga wawe.
Ibinure byuzuye, Ibinure byuzuye, Ubuzima bw'umutima, Cholesterol, Indwara z'umutima, Kurya neza, Ibinure byinshi bitagira ibinure
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