Ibiribwa 5 wakongerera amagi bigafasha kugenzura cholesterol n’umuvuduko w’amaraso

Ubushakashatsi n’inama z’imirire bigaragaza ko hari ibiribwa bikungahaye kuri fibre, potassium, amavuta meza n’ibindi binyabutabire bikomoka ku bimera, bishobora gufasha mu kugenzura umuvuduko w’amaraso no kuringaniza cholesterol. Dore ibiribwa 5 ushobora kurya hamwe n’amagi: 1. Ibinyamisogwe Ibishyimbo, amashaza, lentilles na pois chiches ni bimwe mu binyamisozi bifite fibre nyinshi, cyane cyane fibre ishonga, ndetse bikagira potassium. Fibre ishonga ishobora gufasha kugabanya uko cholesterol yinjira mu mubiri, mu gihe potassium ifasha mu mikorere myiza y’imiyoboro y’amaraso. Ushobora kuvanga ibishyimbo cyangwa amashaza n’amagi, cyangwa ukabirya nk’ifunguro ribiherekeje. 2. Umugati w’ingano zuzuye Umugati ukozwe mu ngano zuzuye uba ukungahaye kuri fibre kurusha umugati wakozwe mu ngano zatunganyijwe cyane. Kurya fibre ihagije bishobora gufasha mu kugenzura cholesterol no gushyigikira umuvuduko w’amaraso usanzwe. Iyo uhisemo umugati, ni byiza kureba niba ku rutonde rw’ibiwugize handitse ko ukozwe mu ngano zuzuye (whole grain) aho kwishingikiriza gusa ku kuba wanditseho “wheat” cyangwa “multigrain”. 3. Avoka Avoka irimo amavuta adahagije, fibre ndetse n’ibinyabutabire by’ibimera bishobora gufasha ubuzima bw’umutima. Amavuta adahagije aboneka muri avoka ashobora gufasha kugabanya LDL cholesterol iyo asimbuye amavuta yuzuye cyangwa ibiribwa bikungahaye kuri carbohydrates zitunganyijwe. Avoka kandi irimo fibre nyinshi, ishobora gufasha mu kugenzura cholesterol. Ushobora kuyongerera ku magi, kuyisiga ku mugati w’ingano zuzuye cyangwa ukayirya ku ruhande. 4. Imbuto ntoya nka blueberries na strawberries Imbuto nka blueberries, strawberries, raspberries na blackberries zirimo ibinyabutabire by’ibimera nka polyphenols na anthocyanins. Ibi binyabutabire bishobora gufasha imikorere y’imiyoboro y’amaraso, mu gihe fibre n’ubwinshi bwa potassium hamwe na sodium nke bishobora kugira uruhare mu buzima bw’umutima. Kongeraho agace k’izi mbuto ku ifunguro ririmo amagi bishobora gutuma ifunguro rirushaho kugira intungamubiri zitandukanye. 5. Ibirayi Ibirayi birimo potassium na fibre, intungamubiri zishobora gufasha mu kugenzura umuvuduko w’amaraso. Ariko uburyo bitekwamo ni ingenzi. Kurya ibirayi bikaranze cyane kandi birimo umunyu mwinshi bishobora kuba bitandukanye n’uko wabiteka cyangwa ukabiteka mu zindi nzira zitongeramo umunyu mwinshi. Ibirayi bitetse cyangwa byokeje, cyane cyane iyo uruhu rwabyo rusigayeho, bishobora kuba amahitamo meza mu ifunguro ririmo amagi. Icy'ingenzi Guherekeza amagi n’ibiribwa birimo fibre, potassium n’amavuta adahagije bishobora gutuma ifunguro rirushaho kuba ryiza ku buzima bw’umutima. Icyakora, nta kiribwa kimwe gikwiye gufatwa nk’umuti w’umuvuduko w’amaraso cyangwa cholesterol. Imirire yuzuye muri rusange, imyitozo ihagije n’inama z’abaganga ku muntu ufite ikibazo cyihariye ni byo bigomba kwitabwaho.