Ukuri n'ikinyoma kubiribwa dusanzwe turya.

Ukuri cyangwa Ikinyoma?: Ibiribwa Bisanzwe Twabeshyweho

Reka tuvugishe ukuri — Amakuru ku mirire rimwe na rimwe asa n’aho ari nk’imikino idashirayo, amakuru agenda ahindagurwa cyangwa akumvikana nabi uko ahererekanywa. Benshi muri twe twabonye ibiribwa byari bisanzwe bya buri munsi bihinduka bibi mu ijoro rimwe, hanyuma bikongera kwakirwa nyuma y’imyaka nkaho nta cyabaye. Urugero, amavuta y'inka yagiye ashyirwa ku ruhande asimbuzwa marigarine (nyuma haza kugaragara ko margarine ari mbi kurushaho kuko irimo ibinure bibi). Tubayeho mu gihe ibihuha byemerwa kurusha ukuri, kandi umutwe w’inkuru utesha agaciro ukuri ukwirakwira vuba kurusha ubushakashatsi nyabwo.

Muri iyi nkuru ngufi, tugiye gusuzuma ibihuha bitatu by’ingenzi bijyanye n’ibiribwa byamaze igihe kirekire kurusha uko byari bikwiye, ibihuha byagize ingaruka ku isoko ry’ibiribwa, byahinduye amabwiriza y’imirire ndetse n’ibyo turya. ,Turagaragaza ukuri kuri byo.

Ni igihe cyo gutandukanya ukuri n’ikinyoma.

1. AMAGI

Ikinyoma: Amagi ni mabi ku buzima bw’umutima wawe.




Kuva imyaka myinshi ishize, abantu benshi bizera ko kurya amagi menshi byongera ibyago byo kurwara indwara z’umutima kuko amagi arimo cholesterol. Iki gitekerezo cyakongejwe n'ubushakashatsi bwo mu mwaka wa 1950 bwigaga ku isano iri hagati yo kurya ibinure n’impfu zituruka ku ndwara z’umutima mu bihugu bitandukanye. Ubwo bushakashatsi bwarangiye butagaragaje gitera n’ingaruka. Bwasize amwe mu makuru y’ingenzi, nko kuba hari ibihugu byari bifite imirire irimo ibinure byinshi ariko bikagira indwara z’umutima nke cyane. Ubundi bushakashatsi  bwahuje cholesterol yo mu maraso nyinshi n’indwara z’umutima, ariko ntibwasobanura ko iyo cholesterol ari ikorwa n’umubiri ubwawo, atari iyo dukura mu biribwa turya. Abantu benshi rero baba bakoze ikosa ryo gutekereza ko kurya cholesterol bihwanye no kurwara indwara z’umutima.

None se, ibyo byagize izihe ngaruka ku masoko y’ibiribwa, ku mabwiriza y’imirire ndetse no ku mahitamo y’ibiribwa mu muryango?

Ibi bihuha byagize ingaruka zikomeye. Inzobere mu buzima zatangiye kugira inama abantu yo kugabanya cholesterol ku munsi, bigasobanurwa ko utarenza amagi abiri ku munsi. Abantu batangiye kwirinda amagi ndetse n’amata. Abakora ibiribwa babonye amahirwe maze buzuza amaduka ibicuruzwa “bidafite ibinure” ibyitwa "low-fat". Wakwibaza icyo ibyo bitwaye!, Kugira ngo ibyo biribwa bitagira ibinure bigire uburyohe, bashyizemo isukari n’andi mavuta mabi trans fats, ari yo nyirabayazana w’indwara z’umutima nyazo. Abantu batekereje ko ibyo bicuruzwa ari ibyiza, barabirya cyane, bigatuma bongera isukari n’umubyibuho.
 
Ukuri: Kurya amagi ntibizamura cyane ingano ya cholesterol yo mu maraso yawe. Umubiri wacu waremanywe ubushobozi bwo gukora hafi 80% bya cholesterol yo mu maraso, naho igice gito cyane kikava mu byo turya. Niyo mpamvu mu 2015,  Leta zunze ubumwe za America, yahinduye amabwiriza kuribi, ivuga ko nta sano rihamye/ rigaragara riri hagati ya cholesterol yo mu biribwa n’iyo mu maraso, nyuma ibindi bihugu byinshi na byo byakurikije iyi nzira.

Inama: Niba ushaka kurinda umutima wawe, wirinde kugwa mu mutego wo gukoresha amavuta mabi (trans fats) nka margarine cyangwa andi mavuta aba akomeye cyangwa afashe, ibiribwa byatunganyijwe “bidafite ibinure” ariko byuzuyemo isukari nka yahurute yakuwemo amavuta, inshyushyu yakuwemo ibinure cyangwa ibiribwa byatunganijwe munganda n’imitobe ahubwo ukoreshe ikivuguto/ yahurute n’inshyushyu; mucyimbo cy’ibyo binyamasukari byatunganirijwe munganda fata amagi.



2. AMAVUTA

Ikinyoma: amavuta yose atera umubyibuho.

Iki kinyoma cyatumye habaho umuco wo kurya ibiribwa bidafite cyangwa bifite amavuta macye cyane ( low fats). Ijambo “amavuta” ryafashwe nk’ikintu kibi bituma abantu bemera ko amavuta yose ari mubiryo abyibushya. Ibi ni ikinyoma kinini cyane kuko kugira ibiro bizima bidashingiye gusa ku kurya ibiryo bidafite amavuta. 

Ukuri: ubwoko bw’amavuta urya nibwo bufite akamaro kanini, kandi amavuta yose si amwe.

Hari amavuta meza ( unsaturated fats) n’amavuta mabi ( saturated fats)

Amavuta meza aboneka mubiribwa nka avoka, amavuta ya elayo (olive oil) amafi arimo amavuta menshi nka salmon, ubunyobwa ndetse n’imbuto (seeds) ni ingenzi cyane kumubiri wawe kuko:

  • Agabanya ibyago byo kurwara indwara z’umutima.

  • Afasha umubiri kwakira vitamine zitandukanye.

  • Ashyigikira imikorere myiza y’ubwonko n’uturemangingo, byongeye

  • Atuma wumva uhaze kandi unyuzwe nyuma yo kurya.


Amavuta mabi kenshi aboneka mubiribwa bitunganyijwe munganda no mubiryo bikaranze cyane kandi azwiho kongera ibyago byo kurwara indwara z’umutima. Niyo mpamvu ari ngombwa kuyitondera no kuyagabanya mu mafunguro yawe.


Inama: shyira amavuta meza kumafunguro yawe ariko amavuta mabi uyarye murugero ruto.

Icy’ingenzi ni uguhitamo ubwoko bwiza bw’amavuta no kugenzura ingano y’biryo urya, aho gukuraho burundu amavuta  mwifunguro ryawe’.

Soma neza ibiri kurupapuro rwerekana ibigize ibiribwa (food labels) kugirango umenye ibirimo witondera cyane ibiribwa byanditseho ko bifite amavuta make (low-fats) kuko akenshi bashyiramo isukari cyangwa ifu yongera uburyohe( refined carbohydrates) kugirango ibiryo biryohe.


                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 3. UMUTOBE TUBESHYWA KO ARI MWIZA


Ikinyoma: Umutobe w’imbuto wasimbura imbuto ubwazo.


Kuva mu bwana bwacu twari tuziko umutobe w’imbuto twikoreye murugo iwacu ari mwiza cyane kubuzima bwacu, ndetse tuwutegura mubyo duha abana bacu tuziko turi kubafasha no kubagirira neza. Gusa ukuri  nuko iyo dutegura imbuto ngo zivemo umutobe cyangwa smoothie, dukamura ndetse tukanywa isukari nyinshi ugereranije niyo turya urubuto uko rwakabaye. Ibi bitera isukari mumaraso kuzamuka byihuse. Ibi iyo bibaye kenshi, bituma umubiri  utakaza ubushobozi bwo gukoresha neza isukari nk’isoko yimbaraga ibyitwa insulin  resistance. 


Bamwe muri twe hari n’igihe dushukwa nibyo dusoma  munyandiko z’abahanga mubya siyansi zivuga ko imitobe y’imbuto ifite imimaro myinshi. Iyo usomye urugero inyandiko yasohotse muri 2021 ifite umutwe ugira uti “ imitobe y’imbuto: ese igira umubaro cyangwa irangiza? Isesengura bimenyetso”.Ushobora kuba wayisoma  ukemera ibirimo kuko yasohowe n’abahanga bazwi kandi kurubuga rukomeye, nyamara byagaragaye ko abanditsi bayisohoye (CHSR0 bafite aho bahuriye n’ ihuriro ry’inganda zikora ndetse zikanatunganya imitobe ikomoka kumbuto muburayi AIJN) soma inyando yose hano bityo rero hashobora kubaho guhengamira kuruhande rumwe cyangwa gukingira ikibaba inganda zitunganya imitobe kuko baba babifitemo inyungu.


Ukuri:kuba umutobe ukomoka kumbuto ntibisobanuye ko umutobe usimbura urubuto. Ndabizi rwose ko bigoye kubyiyumvisha kubera amatangazo menshi yamamaza, gukundwa n’ibyamamare bitandukanye ndetse nuducupa duteye amabengeza two gushyiramo smoothie, ariko ukuri nuko imitobe myinshi iba yakuwemo ibikatsi (fiber) ndetse ikaba yongereye isukari, ariko imbuto zumwimerere zikwiye kuba amahitamo arambye kubera intungamubiri zikungahayeho. 


Ibikatsi (Fibre) biba mumbuto bikora nka rutangira, bigatuma isukari yinjira mumubiri gahoro gahoro. Iyo ukoze umutobe w’imbuto, iyi fiber iratakara, ibi bituma isukari igira ubushobozi bwo kujya nmumaraso ari nyinshi kandi icyarimwe.


Inama: Jya ufata umutobe w’imbuto nyuma y’ifunguro rinini nkuko ufata cake nibindi biryohereye gusa atari nk’ifunguro witezeho impinduka nziza k’ubuzima bwawe. Kandi igihe usoma inyandiko zivuga kumirire, nibyiza kugenzura neza uwateye inkunga ubushakashatsi kugirango umenyeko nta kubogama.


Hashize igihe kinini cyane tubeshywa, tukagira ubwoba bwo kurya amagi no gufata amavuta yose gusa igihe niki ngo dusobanukirwe byinshi. Imirire si urutonde rurerure rugaragara ibyo kurya byiza cyangwa ibibi ahubwo ni ubumenyi bwa siyanse bugenda buhindagurika hagamijwe kudufasha gusobanukirwa icyagirira umubiri wacu akamaro kandi muburyo bwizewe.

Ubutaha rero umuntu akubajije impamvu wahisemo amafunguro ufata nizere ko uzamuha ibisobanuro bifatika kandi bishingiye kukuri.


Uwagira ikibazo yatubaza muri comment cyangwa ufite inyunganizi yicyo yifuzako twazavugaho ubutaha.


 Mugire Umunsi mwiza

Comments

Post a Comment

Popular posts from this blog

INGARUKA ZO GUHA AMATA Y’INKA ABANA BARI MUNSI Y’UMWAKA

Image
  INGARUKA ZO GUHA AMATA Y’INKA ABANA BARI MUNSI Y’UMWAKA      Ese waba warigeze kwibaza impamvu abaganga bakunze kubuza ababyeyi guha amata y’inka abana bari munsi y’umwaka?  Bigenda bite iyo uyabahaye? Nubwo bwose amata azwiho kugira intungamubiri nyinshi ndetse akanaba ingirakamaro cyane mu kurwanya imirire mibi, ntabwo ari byiza kuyaha abana batarageza umwaka.  Amashereka niryo funguro ryiza cyane ku bana bato kuko intungamubiri zirimo zigenda zihindagurika zisanisha nibyo umwana akeneye kugira ngo akure neza. Iri hindagurika mu ntungamubiri ziba mu byiciro 3:  Amashereka y’Umuhondo: (Kuva umwana avutse kugeza iminsi 4) aya mashereka aba agizwe ahanini n’abasirikare bafasha umwana kumwongerera ubudahangarwa bw’umubiri.  Icyiciro cya 2: (kuva ku minsi 4-14) aya mashereka akungahaye cyane ku binure n’ibitera imbaraga kurusha puroteyine kandi aba ari menshi kuruta ay’umuhondo.  Icyiciro cya 3: (Kuva ku byumweru 2 kugeza umwana acutse) aya ma...
Read more

IS THERE SUCH A THING AS "GOOD SUGAR"?

Image
IS THERE SUCH A THING AS “GOOD SUGAR”? Sugar is everywhere—from the natural sweetness in fruits to the added sugars in packaged snacks. But when it comes to health, the story isn’t as simple as “good” versus “bad.” So, is there really such a thing as good sugar ? Let’s unpack this. Many people believe that sugar from natural sources, like a fruit smoothie, is “good,” while sugar from cakes or biscuits is “bad.” In reality, from a calorie and blood sugar perspective, your body treats sugars from fruit smoothies, cakes, or honey in much the same way, once digested, they contribute similar amounts of energy and can cause similar glucose spikes. A glucose spike happens when the sugar level in your blood shoots up quickly after eating, especially from foods like sugary drinks, sweets, or white bread or simply carbs.  However, the way sugar is packaged in food matters a lot for your health, and this is where the difference between naturally occurring sugars and added sugars comes in. N...
Read more

False or Fact: The Common Foods We've Been Lied About

Image
False or Fact: The Common Foods We've Been Lied About   Let’s be real — nutrition advice can feel like a never-ending game of telephone, with information getting twisted  and misunderstood as it's passed along. Many of us have seen a food go from a normal everyday staple to a villain overnight, only to be welcomed back years later as if nothing happened. For instance, butter was tossed aside for margarine(only for margarine to later be outed as worse because it contains trans-fats). We live in an era where myths often outweigh facts, and misleading headlines spread faster than actual science. In this short blog, we’ll explore three common food myths that lingered far longer than they deserved, myths that shaped the food market, influenced dietary guidelines, and even changed what we put on our plates. And of course, we’ll highlight the facts around them. It’s time to separate fact from food fiction. 1. The egg-xtremely misunderstood Egg Myth : Eggs are bad for your heart hea...
Read more