"Ibinure"... ibinure ... Iyo twumvise iri jambo, rihora rituza mu bitekerezo nk'ikintu kibi, si byo se? Akenshi twumva ibintu nka "Ntukarye ibinure, si byiza ku mubiri", "Gabanya ibinure urya". Ariko se wari uzi ko ubwoko bwose bw'ibinure atari bibi? Mu by'ukuri, hari n'ibinure "byiza" by'ingenzi kugira ngo umubiri wacu ubeho neza. Uyu munsi, tugiye kuvuga ku bwoko nk'ubwo bw'ibinure bufite akamaro ku mutima.
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Reka tubanze dusobanukirwe ibijyanye n'ibinure.
Muri make, ibinure ni intungamubiri ikomeye iha imibiri yacu imbaraga. Buri garama y'ibinure turya ikubiyemo karori icyenda. Bifasha kandi umubiri kwinjiza vitamine zishonga nk'ibinure nka vitamine A , D, E, na K. Rero, mu rugero, ibinure ni ingenzi mu mirire myiza .
Hari ubwoko bune bw'ingenzi bw'ibinure. Iyo urebye ku kirango cy'imirire kiri ku ipaki y'ibiribwa uguze mu iduka, urashobora kubona ibisobanuro birambuye kuri byo.
1. Ibinure byuzuye
2. Ibinure bitarasesekaye
3. Ibinure bya Trans - Ibi ni byo binure bibi cyane tugomba kwitondera cyane . Ibi biboneka mu biribwa byinshi byatunganyijwe, bipakiye, ibisuguti, keke, nibindi.
Reka turebere hamwe ubwoko bw'ibinure bukunze kuvugwaho cyane: ibinure byuzuye n'ibidafite ibinure.
| Ubwoko bw'ibinure | Kamere n'ingaruka ku mubiri | Ibiryo birimo byinshi |
|---|---|---|
| Ibinure byuzuye | Ikomeye cyane mu bushyuhe bw'icyumba. Kurya byinshi bishobora kongera urugero rwa cholesterol mbi (LDL cholesterol) mu mubiri. | Amavuta ya kokonati, amavuta ya palme, amavuta y'inka, foromaje, inkoko ifite uruhu, inyama zitukura, amata n'ibikomoka ku mata. |
| Ibinure bidafite ibinure | Ni amazi mu bushyuhe bw'icyumba. Bifasha kugabanya cholesterol mbi (LDL) no kongera cholesterol nziza (HDL). Aya ni "ibinure byiza." | Amavuta y'imboga (imyelayo, canola), imbuto (ibinyamisogwe, amande), imbuto, avoka, n'amafi afite amavuta. |
Ku ndyo nziza, abaganga basaba ko munsi ya 10% bya karori zose za buri munsi ziva mu binure byuzuye.
Ubwoko bubiri bw'ibinure "byiza": Monounsaturated na Polyunsaturated
Amavuta adafite ibinure, twita "ibinure byiza," agabanyijemo ibyiciro bibiri by'ingenzi.
1. Ibinure bitagira ibinure byinshi (MUFA)
Iyi ni yo ngingo yacu uyu munsi. Ubu bwoko bw'ibinure burafasha cyane mu kugenzura urugero rwa cholesterol mu mubiri wacu. Bukora ibintu bibiri:
Ibi ni nko gukubura no gusukura umuhanda ukuraho umwanda. Ibi binure "byiza" bigabanya kwirundanya kw'ibinure bibi mu mitsi yacu y'amaraso.
Ni ibihe biribwa birimo ibinure byinshi bita monounsaturated?
- Avoka
- Amavuta ya elayo
- Amavuta ya kanola
- Ubunyobwa n'amavuta y'ubunyobwa
- Imbuto nk'amande na cashew
2. Ibinure byinshi bidafite ibinure byinshi (PUFA)
Uyu ni undi mu bagize umuryango w’ibinure "byiza". Kimwe n’ibinure bitagira ibinure byinshi, ibi binafasha kugabanya cholesterol mbi no kongera cholesterol nziza. Ushobora kuba warumvise Omega-3 na Omega-6 . Ibyo nibyo ibi binure bivuga.
Ni ibihe biribwa birimo ibinure byinshi bitagira ibinure byinshi?
- Amavuta y'ibimera nk'izuba, sesame, soya, ibigori
- Amafi yo mu nyanja afite amavuta nka salmon, tuna, mackerel, na sardine
- Imbuto nk'imbuto z'ibihwagari n'imbuto z'ibihaza
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Check Availability →Kuki ibinure bitagira ibinure ari ingenzi cyane ku mibiri yacu?
Akamaro gakomeye ko kongeramo ubwoko bw'ibinure mu mirire yacu ni ukugabanya ibyago byo kurwara indwara nk'iz'umutima na stroke .
Byongeye kandi, ibinure bitagira ibinure byinshi biha umubiri wacu intungamubiri z'ingenzi nka vitamine E. Vitamine E ni antioxydant ikomeye. Ibi bivuze ko ifasha mu gukumira kwangirika kw'uturemangingo tw'umubiri, ikatubungabunga, kandi igafasha mu kubaka uturemangingo dushya.
Tekereza nawe, nubwo ubwoko bwose bw'ibinure bufite umubare ungana wa karori, icy'ingenzi ni uburyo bigira ingaruka ku buzima bwacu. Kubwibyo, kugabanya ibinure byuzuye nka amavuta, margarine, n'inyama zirimo ibinure, ahubwo ukongeramo ibiryo bikungahaye ku binure bitagira ibinure byinshi nka amavuta ya elayo, avoka, n'imbuto z'imiti, ushobora kubona inyungu nziza ku buzima.
Ni gute wakomeza indyo yuzuye umutima?
Iyo wongeyeho izi ngeso nto mu buzima bwawe, nawe ushobora gukomeza kugira umutima muzima.
- Soma ibyapa by'ibiribwa: Mbere yo kugura ikintu icyo ari cyo cyose mu iduka, banza umenyere gusoma icyapa cy'imirire. "Ibinure byose" ni igiteranyo cy'ubu bwoko bwose bw'ibinure. Reba munsi yabyo urebe ingano y'ibinure byuzuye.
- Koresha ibintu bito bisimbura: Guhindura ingano y'imirire yawe ya buri munsi bishobora gutanga umusaruro ukomeye.
- Mu gihe uguze ibintu nka yawurute na foromaje, hitamo ubwoko bw'ibinure bike.
- Aho guhitamo inkoko ifite uruhu, hitamo inyama cyangwa ifi yakuweho uruhu.
- Ongeraho imboga n'ibimera byinshi mu mirire yawe.
Ibitekerezo bya mu gitondo
Aho gukoresha foromaje ya cream kuri bagel yawe, rya igikombe cy'ingano. Shyiramo ikiyiko kimwe cy'ifu y'imbuto za flax kugira ngo wongere Omega-3. Koresha amata afite ibinure bike aho gukoresha creamer irimo ibinure byinshi muri kawa yawe.
Ibitekerezo ku ifunguro rya saa sita
Aho kongeramo isosi isa na mayoneze muri sandwiches na salade zawe, shyiramo avoka ihiye . Ibi bizaguha amavuta meza ukeneye n'ibinure byiza. Aho gukoresha uduce twa bacon, shyiramo uduce tw'inkoko twatetse muri salade zawe.
Ibitekerezo ku ifunguro rya nimugoroba
Mu gihe uteka amafi, koresha amavuta make ya elayo aho gukoresha amavuta y'amavuta. Aho gukoresha isosi ikozwe muri crème, shyiramo imbuto zaciwe nk'amande cyangwa ubunyobwa hejuru y'amafi. Yongeraho uburyohe bwiza kandi ni nziza ku mutima wawe.
Ubutumwa bwo kujyana mu rugo
- Si ibinure byose bibi. Hariho kandi ibinure 'byiza' by'ingenzi ku mubiri.
- Gabanya kurya ibinure byuzuye (urugero: amavuta ya kokonati, amavuta y'inka, inyama) kandi urye ibinure byinshi bitaruzura (urugero: amavuta ya elayo, avoka, imbuto z'ubunyobwa).
- Ibinure bitagira ibinure bigabanya cholesterol mbi (LDL) kandi byongera cholesterol nziza (HDL), ibi bigabanya ibyago byo kurwara indwara z'umutima.
- Soma ibyapa by'ibiryo mu gihe uguze ibiryo. Ongeraho ibintu bito kandi bifite ubuzima bwiza mu buzima bwawe.
- Niba ufite izindi ndwara, nka diyabete cyangwa umuvuduko ukabije w'amaraso, ni ngombwa cyane kuvugana na muganga wawe mbere yo kugira impinduka zikomeye ku mirire yawe.
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