Oluusi owulira ng’okooye, ng’ennyondo ziruma oba ng’omubiri gwo gwonna guluma? Oyinza okulowooza nti bukoowu bwokka. Naye ekivaako kiyinza okuba nga kiva ku kuzimba mu mubiri gwo mu ngeri etategeerekeka. Kino kikwatagana nnyo n’ebyo bye tulya ne bye tunywa. Kale leero, ka twogere ku kizimba kye ki, emmere ki ekyongera, n’engeri gye tuyinza okusigala nga tuli balamu bulungi ne tukwewala.
Mu ngeri ennyangu, ‘okuzimba’ kye ki?
Kuba akafaananyi ng’akawuka akatono, kwe kugamba, akawuka, kayingira mu mubiri gwo. Olwo abaserikale b’omubiri gwo ne bagenda okukola ng’eggye. Eggye lino ligenda okulwanyisa obuwuka obwo. Olw’okulwana kuno, ekitundu ekyo kifuuka kimyufu, kizimba era ne kiwulira nga kyokya. Kino kye tuyita ' okuzimba '. Mu butuufu eno nkola nnungi ewonya omubiri.
Naye, wuuno ekizibu. Oluusi ne bwe tuba nga tetulina buwuka bwonna obw’ebweru, abaserikale b’omubiri gwaffe batandika okulwana awatali nsonga. Nga bwe kirwanyisa obutoffaali bwayo. Kino kya bulabe. Kino kye kibaawo mu ndwadde ezimu nga Ankylosing Spondylitis . Okuzimba okw’ekika kino okutambula obutasalako kyongera emikisa gy’okufuna endwadde nnyingi ng’okulumwa ennyondo, endwadde z’omutima, ne ssukaali.
Amawulire amalungi gali nti tulina obusobozi bungi okufuga okuzimba kuno okuteetaagisa nga tukyusa mu mmere yaffe.
Kale, ka tulabe emmere ki enkulu eyongera okuzimba.
Ezimu ku mmere ze twenyigira mu bulamu bwaffe obwa bulijjo mu butuufu ziringa ennimi z’omuliro entonotono zongera okuzimba mu mibiri gyaffe. Weetegereze olukalala luno olabe oba obamanyidde.
| Ekika ky’emmere | Lwaki bino bya bulabe eri omubiri? (Zireeta zitya okuzimba?) | Ebyokulabirako ebya bulijjo |
|---|---|---|
| Emmere Ennongooseddwa | Trans Fats mu mmere enoAmasavu aga Trans (amafuta ag’ekikugu) galeeta okuzimba. Zisitula kolesterol omubi (LDL) ate ne zikendeeza ku kolesterol omulungi (HDL). Noonya "amafuta agalimu ekitundu kya haidrojeni" ku lupapula. | Bisikiiti ezipakiddwa, keeki, emmere ey’akawoowo, ebika ebimu ebya margarine. |
| Ssukaali n’ebiwoomerera eby’obutonde | Ssukaali omungi aleetera omubiri okufulumya obutoffaali obuzimba obuyitibwa cytokines . Weegendereze ebiwandiiko ebiwandiikiddwako ebintu nga siropu wa kasooli, fructose, sucrose, ne maltose. Ebiwoomerera eby’obutonde nga aspartame nabyo bisobola okuleeta okuzimba mu bantu abamu. | Ebyokunywa ebirimu ssukaali, emmere enwoomu, toffee, chocolate, cereals ezirimu ssukaali. |
| Ennyama erongooseddwa n’emmyuufu | Ebika by’ennyama bino birimu amasavu mangi, nga gano gakwatagana butereevu n’okuzimba mu mubiri. | Sosegi, Bacon, Ham, Salami, Ennyama, Ennyama y’ente, Ennyama y’embizzi. |
| Amafuta agalimu ekirungo kya Omega-6 | Wadde omubiri gwetaaga Omega-6, gulina okuba nga gukwatagana ne Omega-3 . Bwe tunywa ennyo Omega-6 yokka, kireeta okuddamu ekyongera okuzimba. | Mayonnaise akolebwa nga bakozesa amafuta ga sunflower, amafuta ga canola, amafuta ga soya n’amafuta g’entangawuuzi. |
| Ebirungo ebirongooseddwa ebiyitibwa Carbohydrates | Zino ziggyiddwaako ebiwuziwuzi n’ebiriisa bingi. Kino kitegeeza nti zigaaya mangu ekivaako ssukaali okweyongera amangu mu musaayi. Ssukaali okulinnya kuno nakyo kireeta okuzimba mu mubiri. | Omugaati (omugaati omweru), omuceere omweru, crackers, pasta, noodles (ekoleddwa mu buwunga obweru), French fries. |
Katutwale ekyokulabirako okuva mu bulamu obwa bulijjo?
Lowooza ku Kamal. Kamal alya emmere ey’empeke ng’eriko sukaali ku makya. Ku kyamisana, alina omuceere ogusiike enkoko ne sosegi curry okuva mu dduuka. Akawungeezi, alya bisikiiti za cream cracker ne caayi aweebwa mu ofiisi. Ku ky’ekiro, alya omugaati.
Kati laba... emmere eno erina kumpi buli kye twayogeddeko waggulu, nedda?
- Ssukaali ne carbohydrates ezirongooseddwa: Cereal, omuceere ogusiike (omuceere omweru), crackers, omugaati.
- Ennyama erongooseddwa: sosegi.
- Amafuta agalimu Omega-6: Amafuta agakozesebwa okukola omuceere ogusiike.
Si kya bulijjo Kamal okufuna obubonero ng’okulumwa ennyondo, obukoowu, n’okuzimba omubiri ng’agenda mu maaso n’okugoberera endya ey’ekika kino.
Okay olwo, nkole ntya?
Oluvannyuma lw’okusoma ekitundu kino, oyinza okuwulira ng’otya. "Oo, buli kye ndya kikyamu." Naye teweeraliikiriranga. Tusobola okutuuka ku bivaamu ebinene nga tulina enkyukakyuka entonotono.
1. Funa omuze gw’okusoma ebiwandiiko: Bw’oba ogula ekintu ku dduuka, soma olukalala lw’ebirungo. Bwe wabaawo ebigambo nga "partially hydrogenated oils", "high-fructose corn syrup", "sucrose", kendeeza ku bintu ebyo nga bwe kisoboka.
2. Kozesa enkyukakyuka ennyangu:
- Mu kifo ky’omugaati omweru, londa omugaati ogw’obuwunga, omugaati ogw’obuwunga bwa atta oba omugaati ogw’eŋŋaano .
- Lya omuceere omumyufu (omuceere ogwa kitaka) mu kifo ky’omuceere omweru.
- Mu kifo ky’okunywa ebyokunywa ebirimu ssukaali, nywa ekintu ng’amazzi , wootameroni, emicungwa, belimal oba ranawara .
- Mu kifo ky’ennyama erongooseddwa, mu mmere yo ssaako ebyennyanja ebibisi, enkoko (ng’olususu oluggiddwamu), amagi, n’ebinyeebwa ng’entangawuuzi, entangawuuzi, n’ebinyeebwa ebibisi .
- Kozesa amafuta amalungi, gamba nga extra virgin olive oil oba coconut oil, alimu ebirungo bya omega-3s, mu kigero ng’ofumba.
3. Lya ebintu ebipya: Mu mmere yo ssaamu enva endiirwa, ebibala n’omuddo ebipya nga bwe kisoboka. Ebirungo ebiziyiza obuwuka obuleeta obulwadde mu bino biyamba okukendeeza ku buzimba mu mubiri.
4. Noonya omusawo amagezi: Bw’oba olina obulumi obutasalako mu binywa, okulumwa omubiri oba obubonero obulala, kakasa nti olaba omusawo w’amaka go akuwe amagezi. Kisoboka okuba nti okuzimba kuno kuva ku mbeera endala ey’obujjanjabi. N’olwekyo, kikulu nnyo okufuna okwekebeza n’obujjanjabi obutuufu.
Obubaka Obutwala Awaka
- Wadde ng’okuzimba mu mubiri oluusi kintu kirungi, okuzimba okutambula obutasalako kuyinza okuba ekikolo ky’endwadde nnyingi.
- Emmere erongooseddwa gye tulya, ssukaali, ennyama emmyufu, amafuta agamu, n’ebirungo ebirongooseddwa bye bisinga okwongera ku buzimba buno.
- Bw’oba ogula ekintu mu dduuka, soma ku lupapula era fuba okwewala emmere erimu ebirungo ebitali birungi.
- Osobola okufuga okuzimba ng’oteeka enva endiirwa empya, ebibala, emmere ey’empeke, n’ebirungo ebiyamba omubiri okukola obulungi mu mmere yo.
- Bw’oba olina obubonero obutasalako, toteebereza, naye mazima ddala laba omusawo akuwe amagezi.
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