Bwe tulowooza ku packet ya bisikiiti gye tugula mu dduuka, sosegi, omugaati, ekibbo kya jjaamu... bwe tulowooza ku bintu nga bino, bino byonna bigwa mu kiti kya ‘emmere erongooseddwa’. Ebiseera ebisinga, ffenna tulowooza nti emmere zino ‘ezirongooseddwa’ si nnungi eri mubiri era zireeta endwadde. Naye omanyi, emboozi eyo si ntuufu ddala. Emmere ezimu erongooseddwa mu butuufu zisobola okuba ez’omugaso eri obulamu bwaffe. Kale leero, ka twogere ku mulamwa guno ogw’emmere erongooseddwa mu ngeri ennyangu era ennyangu.
Okusooka, ka tulabe, emmere eno erongooseddwa kye ki?
Mu ngeri ennyangu, singa emmere ey’obutonde eba ekyusiddwa mu ngeri emu okuva ku mbeera yaayo ey’obutonde, eba mmere erongooseddwa. Enkyukakyuka eno eyinza okuba entono nnyo. Lowooza ku ky’okunaaba enva endiirwa, okugisala, okugifumbisa, okugiteeka mu bipipa, okugifumba, okugiteeka mu firiigi, okugikaza, okugisenya, okugitabula n’ebintu ebirala, oba okugipakinga... bino byonna nkola za kulongoosa.
Ate era, okussaamu ebirungo ebikuuma emmere, ebiriisa, ebiwoomerera, omunnyo, ssukaali oba amafuta mu mmere nakyo kigwa mu nkola eno.
Emmere zino erongooseddwa zikolebwa zitya?
Waliwo enkola ekozesebwa okugabanya emmere mu nsi yonna. Tukiyita ensengeka ya NOVA. Eyawulamu emmere mu biti bina ebikulu. Ka tulabe kiki kye bali. Kino bw’okitegeera kijja kukuyamba okusalawo obulungi ng’ogula ebintu.
| Ekibiina ky’emmere (NOVA Group) | Ennyonnyola n’ebyokulabirako |
|---|---|
| Ekika 1: Emmere etalongooseddwa oba etalongooseddwa nnyo | Zino ze mmere ezisinga okubeera okumpi n’embeera yaayo ey’obutonde. Enkyukakyuka entonotono zokka ze zikoleddwa. Okugeza enva endiirwa ezitemeddwa, entangawuuzi eyokeddwa, ebibala ebibisi, halwa enkalu n’ebirala Omugaso gw’ebiriisa mu bino tegukoseddwa nnyo. |
| Ekika 2: Ebirungo ebirongooseddwa mu kufumba | Wadde bino bikolebwa mu birungo eby’obutonde, bibadde birongooseddwa. Bino si bintu by’olya ku bwabyo, wabula by’okozesa mu kufumba. Eby’okulabirako: amafuta ga muwogo, butto, ssukaali, omunnyo. |
| Ekika 3: Emmere erongooseddwa | Bino bikolebwa nga bongerako emmere ey’ekibinja 1 n’ebirungo eby’ekibinja 2 (omunnyo, ssukaali, amafuta). Emmere zino zitera okubaamu ebirungo bibiri oba bisatu. Okugeza: ebyennyanja eby’omu mikebe, ebibala mu siropu, omugaati omubisi, kkeeki. |
| Ekika 4: Ebintu ebikolebwa mu mmere n’ebyokunywa ebirongooseddwa ennyo | Guno gwe mutendera gwe twetaaga okusinga okussaayo omwoyo. Bino bye bintu ebikolebwa mu makolero oluvannyuma lw’okukola enkola enzibu ennyo. Tezirimu ssukaali, mafuta, na munnyo byokka, naye era n’ebintu ebyawulwa ku mmere, okugeza , (casein), (lactose), (gluten), (whey), amafuta aga hydrogenated, protein isolate, (maltodextrin), invert sugar, ne high-fructose corn syrup . Era zirimu obuwoomi bungi obw’ekikugu, langi n’ebirungo ebikuuma. Okugeza: ebyokunywa ebiwoomerera, bisikiiti ezipakiddwa, emmere ey’akawoowo nga chips, sosegi, ennyama, n’ebikuta eby’amangu. |
Emmere zino zikwata zitya ku bulamu bwaffe?
Nga bwe twayogeddeko emabegako, emmere ezimu mu biti ebisatu ebisooka esobola okuba ekitundu ku mmere ennungi. Wabula emmere erongooseddwa ennyo mu mutendera ogw’okuna erina obusobozi okuleeta obulabe obw’amaanyi eri obulamu .
Ekisinga obukulu kiri nti olw’okuba emmere eno erongooseddwa ennyo ewooma nnyo ate nga nnyangu okugifuna, mu butamanya tugifuula mize era tutera okulya ennyo.
Omunnyo, ssukaali n’amafuta ebisusse
Emmere zino erongooseddwa ennyo zitikkibwamu omunnyo, ssukaali n’amafuta okusobola okutumbula obuwoomi bwayo, okusikiriza n’okuwangaala. N’ekyavaamu, mu butamanya tumaliriza nga tulya ebiriisa bino bingi okusinga bwe twetaaga. Kino kivaako embeera nga puleesa, sukaali, n’endwadde z’omutima .
Ebirungo ebiyitibwa calorie biba bingi nnyo.
Olw’ebirungo ebiri mu mmere zino, n’omuwendo gwa kalori gwazo mungi nnyo. Lowooza ku kuki entono esobola okubaamu kalori nga 50. Ekyo kye kimu n’ekikopo ky’ebinyeebwa. Kale bwe tujjuza embuto zaffe emmere zino, kalori ezigattibwa mu mibiri gyaffe ziba nnyingi nnyo. Eno y'ensonga enkulu lwaki omuntu agejja .
Waliwo akabi akali mu kookolo?
Okunoonyereza okumu kwalaga nti omuntu gy’akoma okulya emmere erongooseddwa ennyo, emikisa gy’okukwatibwa kookolo gye gikoma okubeera egy’amaanyi.Abakugu balowooza nti kino kiyinza okuba nga kiva ku ddagala ery’obutonde n’ebirungo ebigattibwa mu mmere zino.
Obutaba na mmere nnungi eri omubiri
Emmere bwe erongooseddwa ekisusse, efiirwa ebiriisa byayo eby’obutonde, vitamiini, n’ebiwuziwuzi. Abamu ku bakola emmere olwo ne bongerako vitamiini n’ebiriisa eby’obutonde, naye tebafuna biriisa mu bujjuvu ebiri mu mmere ey’obutonde.
Obuzibu obuva ku kugaaya emmere amangu
Emmere erongooseddwa nnyangu nnyo emibiri gyaffe okugaaya okusinga emmere ey’obutonde. Kino kitegeeza nti emibiri gyaffe gyokya kalori ntono okusobola okuzigaaya. Okusinziira ku bakugu, kyetaagisa kitundu kya kalori okugaaya emmere erongooseddwa nga bwe kyetaagisa okugaaya emmere enzijuvu. Kale, bw’olya kalori nnyingi n’okwokya kalori entono okuzigaaya, kifuuka kizibu nnyo okufuga obuzito bwo.
Kale, tusalawo tutya mu ngeri ennungi?
Kizibu okwewala ddala emmere erongooseddwa omulundi gumu, naye okulonda emmere eri kumpi n’embeera yaayo ey’obutonde nga bwe kisoboka y’engeri esinga obulungi ey’okubeera n’obulamu obulungi.
Waliwo n’emmere ennungi erongooseddwa.
Bino bye bimu ku byokulabirako:
- Omugaati ogw’empeke enzijuvu
- Enva endiirwa ezisaliddwa nga tezinnabaawo
- Amata agataliimu masavu mangi
- Amata oba ebyokunywa eby’ebibala ebibisi nga byongeddwamu vitamiini D ne kalisiyamu
- Ebibala eby’omu bipipa mu mazzi oba omubisi gw’ebibala ogw’obutonde
- Empeke z’ekyenkya nga zirimu ebiwuziwuzi
Amagezi matono bulijjo okulonda emmere ennungi
- Soma ekiwandiiko: Singa emmere eba n’olukalala oluwanvu olw’ebirungo n’amannya mangi ag’ekyewuunyo g’otosobola kusoma, osanga mmere erongooseddwa ennyo. Ebirungo gye bikoma okuba ebitono, gye bikoma okubeera ebirungi.
- Londa ebintu ebipya: Gula ebisingawo okuva mu kitundu ky’enva endiirwa, ebibala n’ennyama ebibisi mu supamaketi. Weewale ebintu ebipakiddwa n’ebiteekeddwa mu bbokisi nga bwe kisoboka.
- Weewale ennyama erongooseddwa: Mu kifo ky’ennyama erongooseddwa ennyo nga sosegi, bacon, ham, n’ennyama, londa enkoko oba ebyennyanja ebibisi.
- Fumba awaka: Bw’olya ebweru, kizibu okumanya ekituufu ekiri mu mmere yo. Bw’ofumba awaka oba ofuga ddala ebirungo.
Obubaka Obutwala Awaka
- Emmere erongooseddwa y’emmere yonna ekyusiddwa mu ngeri emu okuva mu mbeera yaayo ey’obutonde.
- Emmere yonna erongooseddwa si nti mbi. Waliwo n’ezo ezibeera ennungi, gamba ng’ebyennyanja eby’omu bipipa n’omugaati ogw’empeke.
- Weegendereze naddala ku mmere erongooseddwa ennyo. Eby’okulabirako mulimu ebyokunywa ebirimu ssukaali, emmere ey’akawoowo epakibwa, ne sosegi.
- Zino zirimu ssukaali mungi, omunnyo, amafuta agatali malungi, ne kalori, ate nga zirina ebiriisa bitono nnyo.
- Bw’osoma ebiwandiiko ng’ogula emmere, ng’ofumba awaka, n’okukulembeza emmere ey’obutonde, ggwe n’ab’omu maka go musobola okubeera n’obulamu obulungi.
- Bw’oba olina ekikweraliikiriza ku mmere yo oba obulamu bwo, kikulu nnyo okwogera n’omusawo wo n’okufuna amagezi.
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