Imboga n’imbuto zagufasha kugabanya cholesterol nyinshi mu maraso

Imboga n’imbuto zuzuyemo ibikungahaye ku bigabanya cholesterol nyinshi mu maraso ndetse n’ibifasha gusohora uburozi butandukanye. Cholesterol nyinshi, akenshi ituruka ku bikomoka ku matungo, ku birya cyane byongera urugero rwa cholesterol mu maraso.

Izi mboga n’imbuto zikungahaye, ukwiye kuzibandaho mubyo kurya byawe kuko zizagufasha kugira cholesterol iri ku rugero rukwiye

1. Ibishyimbo

Ibishyimbo kimwe n’urunyogwe bikize cyane kuri fibres z’ingenzi, zifasha umubiri kubona intungamubiri zikenerwa. Kuko kandi bikize no kuri proteyine, ushobora kubisimbuza ibituruka ku matungo, bibonekamo ibinure byuzuye, aribyo byongera cholesterol mbi mu maraso.

2. Ibitunguru

Ibitunguru bifasha mu kugabanya umuvuduko w’amaraso. Bibamo kandi ikinyabutabire cya sulphides gifasha mu kurinda kanseri y’amara ndetse n’igifu. Ushobora kurya ibitunguru bitetse cg se bidahiye nko muri salade.

3. Inyanya

Ni isoko ikomeye ya lycopene, zifasha cyane mu kurinda ko cholesterol yihagika mu mijyana y’amaraso. Inyanya zitetse nizo zibonekamo lycopene nyinshi.

4. Amacunga

Amacunga abonekamo ikinyabutabire cya pectin (iki kinyabutabire kiboneka kandi no mu gishishwa cya pome), gifasha mu gusohora mu mubiri cholesterol idakenewe.

Kurya imbuto z’amacunga, bizagufasha kwirinda ko cholesterol yaba nyinshi mu mijyana, bityo ikabuza amaraso gutembera neza.

5. Soya

Soya zifasha mu kugabanya cholesterol mbi cg LDL, ikongera cholesterol nziza cg HDL mu maraso. Zibonekamo kandi kalisiyumu, ubutare naza vitamin B zifasha mu gusukura no gukura uburozi butandukanye mu mubiri.

6. Amashu

Akungahaye cyane ku birinda n’ibisohora ibishobora kwangiza umubiri (antioxidants). Amashu cyane cyane atukura kimwe n’imboga za kale bifasha mu kugabanya urugero rwa cholesterol ishobora kuba nyinshi, ikaba yatuma udutsi dutwara amaraso dufungana.

Ushobora kurya amashu atetse, cg se ukayakoramo salade. Kimwe n’uko ushobora gukora umutobe wayo.

7. Avoka

Avoka zibonekamo ikinyabutabire cyitwa glutathione, kikaba ingenzi cyane mu gusohora imyanda n’ibindi bishobora kwangiza uturemangingo tw’ingenzi. Kurya avoka bifasha kongera urugero rwa cholesterol nziza, bikagabanya cholesterol mbi iba itembera mu maraso.

Usibye izi mbuto n’imboga z’ingenzi mu kugabanya cholesterol mbi mu maraso, hari izindi udakwiye kwibagirwa nk’inkeri n’imizabibu, nabyo bifasha mu kugabanya cholesterol ishobora gutuma imijyana iziba.

Kuziba kw’imijyana (udutsi duto dutwara amaraso kuva mu mutima tuyajyana ahandi hose mu mubiri), bishobora gutuma umutima uhagarara, bikaba byateza ibindi bibazo bikomeye harimo n’urupfu.