Amafunguro yagufasha gusukura 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.

Uko cholesterol iba nyinshi niko ifunga imiyoboro y’imijyana bityo amaraso ntatambuke, 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.

Amafunguro yagufasha gusukura imijyana ni aya akurikira:

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

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

Avoka: zikize cyane ku binure bifitiye akamaro umubiri n’izindi ntungamubiri zifasha mu kwikiza 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.Igice kimwe kibonekamo ibinure na cholesterol ifitiye akamaro kanini ubuzima

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.

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. Ushobora guhekenya udusate 2 twa tungurusumu cg ukaba waziteka mu biryo bisanzwe

The vert/ Green tea: irinda cyane imijyana kuba yakwangirika, Ubushakashatsi bwakorewe ku bayapani, bamwe mu baturage bakunze kunywa iki cyayi cyane 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.

Epinari (Spinach) : zikize ku ntungamubiri nyinshi zitandukanye, zifite n’akamaro gakomeye ku mutima. Imboga za epinari zirinda cholesterol n’ibindi byose byatuma imijyana iziba

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

Niba wifuza kwirinda indwara zifata umutima ndetse ukifuza ko imijyana yawe yahora isukuye ihate ayo mafunguro twavuze haruguru

Src: amelioretasante.com