Ffenna tukimanyi nti ebibala birungi nnyo eri omubiri. Okuva mu buto, bamaama baffe batusikambula okulya ebibala. Enjogera egamba nti “Lya ebibala ng’omaze okulya” kintu kye tutera okuwulira mu maka gaffe. Mu butuufu, ebibala tebyetaagisa nnyo okusobola okufuna obulamu obulungi. Ebibala bisobola okutukuuma endwadde nnyingi. Naye abantu abamu balina ekizibu... Ebibala nabyo birimu ssukaali, kale okulya ebibala ebingi kibi eri omubiri? Katumanye ebisingawo ku nsonga eno leero.
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Ddala okulya ebibala ebingi kizibu?
Mu ngeri ennyangu, yee, okulya ennyo ekintu kyonna si kirungi. Naye ekituufu kiri nti, tekitera kubaawo nnyo omuntu omulya wa bulijjo okulya ebibala “ebisusse.” Mu butuufu abantu abasinga tebalya wadde ebibala ebiragiddwa buli lunaku. Abasawo bagamba nti abantu abakulu balina okulya ekikopo ky’ebibala waakiri 1 1⁄2 buli lunaku.
Kyokka, waliwo abantu abamu abagoberera emmere “erimu ebibala byokka.” Ekyo kitegeeza okulya ebibala byokka ku ky’enkya, ekyemisana, ekyeggulo ne buli mmere. Kino si kya bulamu n'akatono . Bw’okola ekyo, ojja kusubwa ebiriisa ebirala omubiri gwo bye gwetaaga, gamba nga protein, fat , vitamin B12 , calcium, ne vitamin D. Y’ensonga lwaki abakugu bagamba nti kirungi okukola ebitundu 25% – 30% ku mmere yo eya buli lunaku okuva mu bibala.
“Kale, tetulina kweraliikirira ssukaali ali mu bibala?” oyinza okuba ng’olowooza. Mu butuufu, tetulina kweraliikirira ssukaali ow’obutonde ali mu bibala, wabula “ ssukaali ayongerwako ” ayongerwa mu mmere erongooseddwa ng’ebyokunywa ebikalu, bisikiiti, ne keeki. Olw’okuba ebibala birimu ebiwuziwuzi bingi , ssukaali oyo emibiri gyaffe agiyingira mpola.
Wabula bw’oba olina embeera y’obujjanjabi nga ssukaali oba ng’ogezaako okufuga obuzito bwo, okulya ebibala ebingi omulundi gumu oluusi kiyinza okukuleetera obuzibu. N’olwekyo, kirungi n’obuuza omusawo wo ebibala bimeka ebisaanira embeera y’obulamu bwo.
Omugaso omutuufu ogw’ebibala gwe guliwa?
Ebibala mmere ya muwendo nga temuli masavu na sodium, ate nga temuli kolesterol. Mulimu n’ebiriisa bingi abantu bangi bye babulwa.
- Potassium : Ono ye...Kiyamba nnyo mu kufuga puleesa . Omuntu alya emmere erimu ebibala n’enva endiirwa asobola okutuuka ku buwanguzi mu kufuga puleesa ng’okumira eddagala.
- Dietary Fiber: Kino kye kitundu ekisinga obulungi mu bibala. Fiber ekendeeza ku kolesterol mu musaayi gwaffe , akendeeza ku bulabe bw’okufuna endwadde z’omutima, era atereeza enkola y’okugaaya emmere. Fiber atuleetera okuwulira nga tujjudde ekituyamba okulya ennyo n’okufuga obuzito bwaffe. Ekisinga obukulu, fiber ekendeeza ku sipiidi ssukaali gy’ayingizibwa mu musaayi. Kino kiziyiza ssukaali okulinnya amangu mu musaayi.
- Vitamiini C: Vitamiini C yeetaagibwa nnyo mu kukula n’okuddaabiriza ebitundu by’omubiri, okuwona ebiwundu, okukuuma amannyo n’ennyindo nga biramu, n’okuyingiza ekyuma.
- Folate: Kino oyinza okuba nga okimanyi nga Folic Acid.'' Kino kyetaagisa nnyo eri bamaama abali embuto. Folate ayamba okukola obutoffaali obumyufu, okukyusa obutoffaali, n’okumenya amino acid eyinza okuvaako endwadde z’omutima.
Omutindo gw’ekibala kino osobola okukimanya ng’osinziira ku langi yaakyo!
Bw’oba tokakasa bibala by’olina okulya, engeri ennyangu kwe kulonda ebibala ebya langi. Essowaani yo gy’ekoma okuba eya langi, gy’ekoma okubeera n’ebiriisa. Tusobola okufuna ekirowoozo ku biriisa ebirimu okuva mu langi y’ekibala.
| Langi y’ebibala | Omugaso gw’emmere n’ebyokulabirako |
|---|---|
| Langi emmyufu | Erimu ebirungo bya vitamiini A, C, potassium, n’ebirungo ebiziyiza obuwuka obuleeta obulwadde. Okugeza: situloberi, cherry, amakomamawanga, obulo obumyufu, wootameroni, emizabbibu emimyufu. |
| Emmyufu n’emicungwa | Erimu ebirungo bya vitamiini A, C ne potassium. Eby’okulabirako:Emicungwa, emiyembe, amapaapaali, ennaanansi, ebitooke, obulo obwa kyenvu. |
| Langi enjeru | Ajjudde ekirungo kya potassium, nga kino kirungi eri obulamu bw’omutima. Okugeza: ebijanjaalo, amapeera, obubisi obweru. |
| Kiragala | Erimu ekirungo kya potassium ne vitamin K. Bino biyamba mu kuzimba omusaayi, okulaba, n’okunyweza amagumba. Okugeza: ovakedo, obulo obubisi, emizabbibu egya kiragala, kiwi, lime. |
| Bbululu ne kakobe | Ayamba okuziyiza kookolo, endwadde z’omutima, okulongoosa okujjukira, okukaddiwa obulungi, n’okuyamba okugaaya emmere. Okugeza: ebibala ebiddugavu, bbululu, emizabbibu egya kakobe, zabbibu, pulaamu. |
Kale olowooza ki ku mubisi gw’ebibala?
Wano waliwo endowooza enkyamu abantu bangi gye balina. Omubisi gw’ebibala si mulungi mu kifo ky’ebibala byonna. Oyinza okwewuunya okukimanya nti n’omubisi gw’ebibala ogugamba nti gwa butonde 100% gusobola okubaamu ssukaali omungi ng’ekyokunywa ekirimu ssukaali.
Lwaki ekitundu ky’ekibala kisinga omubisi?
Kuba akafaananyi ng’olya emicungwa. Oba olya fiber ne pulp byonna ebigirimu. Ekyo kikuleetera okuwulira ng’ojjudde mu kaseera katono. Naye okukola egiraasi y’omubisi gw’emicungwa, weetaaga waakiri emicungwa 3-4. Bw’okola omubisi ogwo, ebiwuzi byonna eby’omuwendo biggyibwamu. Ekisigaddewo ssukaali n’amazzi.
Olw’okuba tezirina biwuziwuzi, ssukaali ali mu mubisi gw’ebibala bino ayingizibwa mangu, nga ssukaali ali mu kyokunywa ekiwooma. Kino kireeta ssukaali okulinnya mu bwangu.
Bwe kityo bwe kiri ne ku mubisi ogukolebwa awaka nga bakozesa Juicer. Ekyo nakyo kiggyawo fiber. Bwoba toyagala kulya bibala, ekisinga obulungi kwe kukola smoothie ng'okozesa Blender. Mu ngeri eyo, ebitundu byonna eby’ekibala nga mw’otwalidde n’ebiwuziwuzi, bikyaliwo, n’olwekyo ebiriisa biba bingi.
Obubaka Obutwala Awaka
- Gufuule omuze bulijjo okulya ebibala ebijjuvu mu kifo ky’okulya omubisi gw’ebibala. Eyo y'engeri esinga okuba ey'obulamu.
- Mu kifo ky’okulya ebibala bye bimu buli lunaku, lye ebibala ebya langi ez’enjawulo . Mu ngeri eyo, ojja kufuna ebiriisa eby’enjawulo.
- Bw’oba onywa omubisi gw’ebibala, gukomye. Toginywa buli kiseera ng’olowooza nti kyakunywa kya bulamu.
- Bw’oba olina obulwadde bwa sukaali, ekibumba oba obuzibu mu kugejja, weebuuze ku musawo wo ku bika n’obungi bw’ebibala ebikusaanira.
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