Ese koko ibinure ni bibi? Tumenye neza ibinure byiza n'ibibi (ibinure biri mu mirire)

Benshi muri twe tugira ubwoba gato iyo twumvise ijambo " ibinure ," si byo se? Ibintu nka "Nzongera ibiro," "Nzubaka cholesterol," na "Nzagira indwara y'umutima". Kera, abaganga batubwiraga kugabanya cyangwa kwirinda ibinure. Ariko ubu, siyansi y'ubuvuzi yarateye imbere, kandi tuzi ko atari ibinure byose turya ari bibi ku mibiri yacu. Mu by'ukuri, hari ibinure "byiza" bishobora gufasha kugenzura urugero rwa cholesterol yawe no kugukomeza kugira ubuzima bwiza.

Kuki ibinure ari ingenzi ku mubiri wacu?

Mu magambo make, ibinure ni intungamubiri y'ingenzi kugira ngo imibiri yacu ikore neza. Tekereza gato ku buryo ibi binure bikora ku mibiri yacu.

• Itanga ingufu: Ibinure ni isoko ikomeye y'ingufu itanga ingufu zikenewe kugira ngo umuntu akore umunsi wose.
• Bikomeza ubushyuhe bw'umubiri: Ibinure bifasha mu gutuma ubushyuhe bw'umubiri wacu bugumana ubushyuhe buhamye.
• Kubaka uturemangingo: Buri turemangingo two mu mubiri tugizwe n'ururenda rw'uturemangingo rurimo ibinure.
• Irinda ingingo: Ibinure bikora nk'igikingira ingingo z'ingenzi z'imbere nk'umutima n'impyiko.
• Bifasha mu kwinjiza vitamine: Ibinure ni ingenzi kugira ngo umubiri ushobore kwinjiza vitamine zishobora gushonga nka vitamine A , D, E, na K.
• Ikora imisemburo : Ibinure ni ingenzi mu gukora imisemburo igenzura imikorere itandukanye mu mubiri.

Igikuru ni ukongera ubwoko bw'ibinure bukwiye mu mirire yacu, mu rugero rukwiye . Ibinure bitarangirika ni ibinure 'byiza' byiza ku mubiri. Ibinure byuzuye n'ibikomoka kuri trans ni ibinure 'bibi' tugomba kwitondera. Reka tubirebe ukwabyo ubu.

Amavuta yuzuye n'adafite amavuta menshi ni iki?

Itandukaniro rikomeye riri hagati y’ubu bwoko bubiri bw’ibinure riri mu miterere yabyo ya shimi. Ariko reka tuvuge ku bintu bigoye nk’ibyo, ahubwo tubisobanukirwe mu buryo bworoshye.

• Ibinure byuzuye : Ibi akenshi biba bikomeye iyo ubushyuhe bw'icyumba bushyushye. Tekereza ku mavuta y'ibitoki n'amavuta. Bihinduka ibuye mu gihe cy'ubukonje, sibyo? Uko ni ko bimeze.
• Amavuta adafite ibinure: Aya ni amazi ku bushyuhe bw'icyumba. Urugero, harimo amavuta ya elayo n'amavuta y'izuba.

Kuki twagombye guhangayikishwa n'ibinure byuzuye?

Iyo turya ibiryo byinshi birimo ibinure byinshi, urugero rwa "cholesterol mbi" ( LDL cholesterol ) rushobora kwiyongera. Iyi cholesterol ya LDL ishyirwa ku nkuta z'imitsi yacu, bigatuma habaho kuziba kw'amaraso. Ibi byongera ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke.

Ariko, hari ibitekerezo bitandukanye mu muryango w’abaganga kuri ibi binure byuzuye. Ubushakashatsi bumwe na bumwe buvuga ko nta bimenyetso bigaragaza ko bifitanye isano itaziguye n’indwara z’umutima. Ariko, imiryango ikomeye nka American Heart Association isaba ko utagomba kurenza 5%-6% bya karori zawe za buri munsi zikomoka ku binure byuzuye. Ikintu cy’ingenzi ni ibyo urya aho kurya ibinure byuzuye. Urugero, gusimbuza ibinure byuzuye n’ibinure 'byiza' bitaruzura bishobora kugabanya ibyago byo kurwara indwara z’umutima.

Ibinure bidafite ibinure

Ibi ni byo twita "ibinure byiza." Tubikura ahanini mu mboga, imbuto n'amafi. Kubera ko ari byiza ku mutima no ku bindi bice by'umubiri, abaganga badusaba kubishyira mu mirire yacu aho kubishyira mu binure bibi.

Amavuta adafite ibinure agabanyijemo ibyiciro bibiri by'ingenzi:

1. Amavuta atagira ibinure: Aya mavuta aba ari amazi ku bushyuhe bw'icyumba, ariko arakomera iyo ashyizwe muri firigo.

• Ni ibihe biribwa birimo ibi?: Avoka, amavuta ya elayo, amavuta ya canola, amavuta y'ubunyobwa, imbuto nk'amande, cashews, na hazelnuts.

2. Amavuta ya polyunsaturated: Aya mavuta aguma ari amazi ku bushyuhe bw'icyumba no muri firigo.

• Ni ibihe biribwa birimo?: Imbuto za flax, amavuta y'ibigori, amavuta ya soya, amavuta y'ibihwagari, walnuts, amafi afite amavuta nka salmon, tuna, na mackerel.

Omega-3 na Omega-6: Kuki ari ingenzi cyane?

Wigeze wumva Omega-3 na Omega-6? Ibi biri mu cyiciro cy'ibinure byavuzwe haruguru. Bitwa kandi "aside fatty essential" kuko umubiri wacu udashobora kubyikorera wonyine. Ibi bivuze ko tugomba kubikura mu byo turya.

Aside y'ibinure ya Omega-3

Ubushakashatsi bwagaragaje ko ibi bigabanya ibyago byo kurwara indwara z'umutima n'imitsi. Biza mu buryo butatu bw'ingenzi: EPA, DHA (iboneka cyane mu mafi), na ALA (iboneka mu bimera).

• Inkomoko nziza: Kurya amafi afite amavuta nka salmon, mackerel, na herring byibuze kabiri mu cyumweru bishobora kugufasha kubona omega-3. Imbuto za flax na walnuts nazo zirimo.

Aside y'ibinure ya Omega-6

Ibi biboneka mu mboga z’icyatsi, imbuto z’ibihwagari n’amavuta y’ibimera. Nubwo mbere byafatwaga nk’ibibi ku mutima, ubushakashatsi bugezweho bwerekana ko bifite akamaro ku buzima bw’umutima.

Ubwoko bw'ibinure ugomba kwirinda: Ibinure bya Trans

Ubu ni bwo bwoko bubi kandi buteje akaga cyane bw'ibinure. Nubwo bikunze kuboneka mu rugero ruto mu nyama no mu mata, ibinure byinshi bya trans dukoresha bikorerwa mu nganda. Amavuta y'ibimera y'amazi akomera binyuze mu kongeramo hydrogen (hydrogenation). Ibi bituma ibiryo bibikwa igihe kirekire, kandi bikanabiha uburyohe bwiza n'isura nziza.

Ibi bishobora kuryoha, ariko si byiza ku mubiri wawe. Ibi binure bibi byongera urugero rwa cholesterol mbi ya LDL kandi bikagabanya urugero rwa cholesterol nziza ya HDL. Ibi byongera cyane ibyago byo kurwara indwara z'umutima, guhagarara k'umutima, na diyabete yo mu bwoko bwa 2 .