Twese dukunda kurya utuntu duto, kunywa. Ifu turya mu cyayi cya nyuma ya saa sita, ipaki y'ibirayi turya tureba filime, icupa rya soda tunywa iyo duhuriye hamwe n'inshuti zacu... ibi byabaye igice cy'ubuzima bwacu. Ariko se wigeze utekereza ku ntungamubiri ibi biribwa n'ibinyobwa bitanga ku mibiri yacu? Akenshi, ibi biribwa n'ibinyobwa nta ntungamubiri bifite, ahubwo ni karori gusa. Uyu munsi, reka tuvuge kuri izi "karori zidafite umumaro" cyangwa "Karori zidafite umumaro".
Mu magambo make, izi 'kalori zidafite' ni izihe?
Ijambo "ubusa" risobanura "nta kintu na kimwe." "Kalori zirimo ubusa" ni kimwe. Nubwo ibi biribwa biha umubiri wawe kalori (ni ukuvuga ingufu), nta kindi bitanga gikenewe cyane ku buzima. By'umwihariko, nta ntungamubiri zirimo, nka vitamine, imyunyungugu, fibre, cyangwa phytochemicals.
Mu magambo make, ibi bimeze nk'agasanduku karimo amabara meza ariko nta kintu kirimo imbere. Bitanga imbaraga gusa ku mubiri, ariko nta kintu na kimwe kibangamira imirire.
Hari ibintu bibiri by'ingenzi byongera izi karori zidafite icyo zivuze mu mirire yacu:
1. Ikintu cyose kirimo isukari nyinshi cyangwa ibindi bintu biryoshye.
2. Ikintu cyose kirimo ibinure n'amavuta menshi cyane.
Reka turebe aba bagizi ba nabi babiri ukwabo.
Icyaha #1: Isukari nyinshi n'ibiryoshye
Twese tuzi ko ingano y'isukari mu biribwa turya n'ibyo tunywa iri hejuru cyane ugereranyije n'uko byari bimeze mbere. By'umwihariko, izi karori z'isukari zidakenewe zongerwa mu mibiri yacu ziturutse ku binyobwa tunywa, aho kongerwa ku biribwa turya. Tekereza umubare w'isukari wongera mu mubiri wawe uturutse ku kinyobwa kimwe gusa cyiza ku munsi.
Ubushakashatsi bwagaragaje ko tutabizi dukoresha umubare munini wa karori ziyongereye ku munsi zikomoka ku isukari. Izi karori ziyongereyeho zigera ku gipimo kinini mu gihe cy'ukwezi. Iyi akenshi ni yo mpamvu nyamukuru yo kongera ibiro.
Reka turebe ibyo bintu bitera isukari.
| Ubwoko bw'ibiribwa/ibinyobwa | Reka twige ku isukari ihishe. |
|---|---|
| Soda n'ibindi binyobwa biryoshye | Ibi ni byo bintu by’ingenzi bitera. Ibinyobwa by’imbuto bigurwa mu maduka, indimu, n’ibinyobwa bya siporo byuzuyemo isukari. Icupa risanzwe rya soda rishobora kuba ririmo utuyiko tw’isukari tugera kuri 8-10. |
| Ibinyobwa byiza bya kawa n'icyayi | Ikawa ikonje, amata y'ifu, na faloodas tunywa mu maduka byuzuyemo isukari. Nubwo biryoshye cyane, bifite karori nyinshi cyane. |
| Keke, amafunguro n'ibisuguti | Ibyinshi mu "biryo bigufi" byacu biri muri iki cyiciro. Muffin igurwa mu iduka, pastry, cyangwa cream bun bifite isukari nyinshi kurusha uko wabitekereza. Ibi nabyo ni karori zidafite icyo zivuze. |
| Ibinyampeke bya mu gitondo biryoshye | Iyo urebye ku rupapuro rw'ibinyobwa by'ingano n'ibirayi by'ibigori bikunze guhabwa abana, uzasobanukirwa ingano y'isukari. Akenshi, igice cya kabiri gishobora kuba "isukari". |
| Isosi na sirupe (Ibirungo) | Ibirungo nka ketchup, isosi ya chili, na sirupe ya pancake nabyo birimo isukari nyinshi ihishe. Ingano nto ni nziza, ariko kongeramo nyinshi bishobora kongeramo karori nyinshi. |
Icyaha #2: Ibinure byinshi n'amavuta
Icya kabiri kibi ni ibinure byinshi n'amavuta. Nubwo amwe mu mavuta (nk'arimo aside nziza z'ibinure nka omega-3) ari meza ku mubiri, akenshi ibiryo turya biba birimo ibinure bitari byiza. Cyane cyane ibinure bibi byitwa ibinure byuzuye n'ibinure bya trans .
Icy'ingenzi kurushaho, garama y'ibinure irimo karori zirenze kabiri ugereranyije na garama ya karubohidrati (inyama) cyangwa poroteyine.
- Garama 1 y'ibinure = karori zigera kuri 9
- Garama 1 ya poroteyine cyangwa karubohidrati = hafi karori 4
Urabyumva? Ibyo bivuze ko iyo amavuta make yongewemo, umubare wa karori mu biribwa wiyongera cyane. Urugero rwiza rw'ibi ni ibiryo byihuse. Reka turebe bimwe mu biribwa birimo karori zidafite ibinure byinshi.
| Ubwoko bw'ibiribwa | Witondere ibinure byinshi. |
|---|---|
| Ibiryo byihuse | Ibi birimo ifiriti, uduce tw'inkoko, ibintu bikaranze cyane, kottu, umuceri ukaranze, nibindi. Amavuta akoreshwa mu gukora ibi bintu ni menshi. Nanone, isosi yongerwamo iba irimo ibinure byinshi. |
| Mayoneze | Mayonnaise mu by’ukuri ikorwa mu mavuta n’umuhondo w’igi. Kubwibyo, ifite karori nyinshi n’ibinure byinshi. Ibiyiko bibiri bya mayoneze kuri sandwich cyangwa salade byongera karori nyinshi mu mirire yawe. |
| Ifiriti na popcorn zo muri microwave | Ibirayi n'ibigori ni ibiryo bifite intungamubiri, ariko iyo bisizwe amavuta kandi bikongeramo umunyu, bihinduka karori nyinshi zidafite umumaro. Cyane cyane ipaki y'ibirayi biva mu iduka iba irimo ibinure byinshi na karori. |
| Ibikoresho bikurura | Ifu nyinshi zikorwa mu ifu yera n'ibinure bya hydrogene, ibyo bikaba bitanga intungamubiri nkeya cyane. |
| Udukoryo twakonjeshejwe | Amafunguro ako kanya nka pizza, imigati, sosiso, na parathas biboneka muri firigo ya supermarket akenshi aba arimo ibinure byinshi n'ibinure bitarimo. |
None se dukora iki?
Noneho ushobora kuba urimo gutekereza uti “None se sinshobora kurya kimwe muri ibi bintu nkunda?” Oya, si byo. Ikintu cy'ingenzi hano ni “ubwinshi n’inshuro” (kugabanya).
Ntabwo ari ngombwa gukuraho burundu ibi biribwa birimo karori zidafite akamaro mu buzima bwawe. Ariko, ntukabigire ifunguro ryawe ry'ingenzi. Nta kibazo kurya bike rimwe na rimwe . Ariko iyo ubiriye nk'akamenyero ka buri munsi, byongera karori zitari ngombwa mu mubiri wawe, bigatera kwiyongera ibiro, kandi bikagutera indwara nka diyabete na cholesterol nyinshi.
Ikintu cyiza cyo gukora ni uguhitamo ibiryo bikungahaye ku ntungamubiri, aho guhitamo karori zidafite icyo zivuze. Urugero,
- Aho kunywa ikinyobwa gishyushye, nywa amazi, amazi, cyangwa umutobe w'imbuto udasembuye.
- Aho kurya ipaki y'ibirayi, jya urya ikintu nk'ubunyobwa, amashaza, cyangwa salade y'imboga.
- Kurya imbuto nshya aho kurya ifu.
Impinduka nto nk'izi zishobora kugira ingaruka zikomeye ku buzima bwawe. Niba ushaka kumenya byinshi ku bijyanye no gucunga ibiro byawe cyangwa kurya indyo yuzuye, ni ngombwa kugisha inama muganga wawe cyangwa inzobere mu mirire .
Ubutumwa bwo kujyana mu rugo
- 'Kalori zidafite umubiri' bivuga ibiryo bitanga imbaraga gusa (kalori) ku mubiri kandi ntibitange intungamubiri nka vitamine na myunyungugu.
- Inkomoko nyamukuru y'ibiryo n'ibinyobwa birimo isukari nyinshi n'ibinure byinshi/amavuta.
- Isoda, ibinyobwa biryoshye, keke, ibisuguti, ibiryo byihuse, n'ibiryo bikaranze ni byo bitanga urugero rwiza rw'ibi.
- Aho kureka burundu ibyo biribwa, ni ngombwa cyane kugabanya ingano n'inshuro byo kubirya (mu rugero).
- Gerageza guhitamo ibiryo bifite intungamubiri (imbuto, imboga, amazi meza) aho guhitamo karori zidafite icyo zivuze.
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