Ibyo kurya byagufasha mu gusukura udutsi duto dutwara amaraso

Indwara z’umutima muri iki gihe ziriyongera ku bwinshi, kandi zigahitana benshi. Imwe mu mpamvu nyamukuru y’izi ndwara harimo kuziba kw’imijyana (arteries).

Imijyana ni udutsi duto dutwara amaraso, ibitunga umubiri ndetse n’umwuka mwiza wa oxygen tuyavana ku mutima tuyajyana mu bice bitandukanye by’umubiri. Utu dutsi dukomeye cyane kandi dufite ubushobozi bwo kwiyoroshya no kwiyongera ubunini bitewe n’amaraso ari guca mu miyoboro yatwo, nta kindi kintu kigomba kuba kirangwa mu miyoboro y’imijyana.

Iyo ibinure, cholesterol kimwe n’ibindi bintu by’amavuta bibaye byinshi mu mubiri bibura aho bijya, nuko bigatangira kwiyomeka mu miyoboro y’imijyana, bikaba byayitera kuziba, ndetse no kugabanya amaraso acamo.

Iyo amaraso aca mu mijyana (arteries) agabanutse bitera indwara yitwa atherosclerosis.

Gufungana kw’imijyana bigenda biza gahoro gahoro bitewe n’ibyo urya ndetse n’uko ubayeho. Inkuru nziza ni uko hari ibyo kurya byagufasha mu kurinda gufungana no kwangirika kw’imijyana, bityo bikaba byanakurinda indwara z’umutima.

Ibyo kurya byagufasha mu gusukura imijyana

1. Pome

Pome zikungahaye ku bwoko bwa fibres zizwi nka pectin, zizwiho kugabanya urugero rwa cholesterol mbi mu maraso. Ubu bushobozi pome zibugeraho binyuze mu gutuma umwijima ukoresha iri mu maraso aho gukora indi, bityo urugero rwa cholesterol rukagabanuka.

Flavonoids ziboneka ku rugero ruri hejuru muri pome, zifasha mu kugabanya ibyago byo kwibasirwa n’indwara z’umutima. Potasiyumu na manyesiyumu ibonekamo nayo irinda umuvuduko ukabije w’amaraso.

Soma birambuye ibyo kurya bibonekamo potasiyumu nyinshi https://umutihealth.com/2017/01/ibiribwa-bibonekamo-potasiyumu/

Kurya pome imwe ku munsi ni ibanga ryo kugira imijyana isukuye neza no kurwanya indwara z’umutima. Ni ngombwa kurya imaze igihe gito isaruwe kandi yahinzwe mu buryo busanzwe.

2. Avoka

Avoka zikize cyane ku binure bifitiye akamaro umubiri n’izindi ntungamubiri zifasha mu kwikize cholesterol mbi no kongera urugero rwa cholesterol nziza. HDL (High Density Lipoproteins) ni ubwoko bwa cholesterol nziza ifasha mu gusukura imijyana no kurinda ko hari ibyajyamo bigatuma iziba.

Vitamini E iboneka muri avoka ifasha mu kwikiza no gusohora cholesterol mbi, kimwe n’ibindi nka potasiyumu ifasha mu kugabanya umuvuduko ukabije w’amaraso.

Ugomba kurya byibuze igice cy’avoka buri munsi, ukaba wanayisimbuza margarine ku mugati niba ufite ikibazo cy’ibiro byinshi.

Niba ufite ibinure byinshi dore ibyo kurya ugomba kugabanya mu byo kurya byawe kenshi https://umutihealth.com/2017/02/mu-gihe-wifuza-kugabanya-ibiro/  

3. Tungurusumu

Tungurusumu zifite ubushobozi karemano bwo gusukura udutsi dutwara amaraso. Zikize cyane mu bisukura n’ibisohora uburozi mu mubiri (antioxidants) bifasha mu kwirinda indwara z’umutima no kuziba kw’imijyana.

Kurya buri gihe tungurusumu zifasha mu kugabanya urugero rwa cholesterol mbi mu maraso, zifasha mu kongera imiyoboro y’imijyana, ndetse no gutuma amaraso atembera neza muri rusange.

4. The vert/ Green tea

Ubushakashatsi bwakorewe ku bayapani, bamwe mu baturage bakunze kunywa iki cyayi cyane (ushobora kubusoma hano) bwerekanye ko kunywa icyayi cy’icyatsi kenshi bigabanya indwara zibasira imijyana.

Ibinyabutabire bibonekamo nka catechins na polyphenols bifasha mu kurinda imijyana kwangirika.

Kunywa udukombe 2 cg 3 ku munsi byagufasha kurinda imijyana yawe kwangirika.

5. Epinari (Spinach)

Epinari zikize ku ntungamubiri nyinshi zitandukanye, zifite n’akamaro gakomeye ku mutima.

Ni isoko nziza ya nitric oxide, iha ubushobozi imijyana bwo kwirinda ibinure n’ibindi bishobora kwibikamo, ikazirinda gufungana ndetse no kuvura kw’amaraso, ibi byose bigabanya ibyago byo kwibasirwa n’indwara z’umutima na stroke.

Vitamin A na vitamin C iboneka muri epinari izifasha kurinda cholesterol mbi kuba yakwinjira mu mijyana, bityo ikagabanya ibyago byo kwibasirwa na atherosclerosis. Epinari zibonekamo kandi potasiyumu na aside folike (folic acid), byose by’ingenzi mu kurwanya cholesterol nyinshi ndetse n’umuvuduko ukabije w’amaraso.

Aya niyo mafunguro y’ingenzi ugomba kwibandaho mu gihe ushaka gusukura imijyana yawe no kwirinda indwara zishobora kwangiza umutima.