Twese rimwe na rimwe tujya tugira ikibazo cyo kubabara mu nda, cyangwa impatwe, sibyo? Ibi ni ibisanzwe cyane. Ariko iyo bikomeje ibyumweru byinshi, cyangwa niba ufite ibindi bimenyetso biguhangayikishije, ni byiza cyane kugana muganga wawe kugira ngo akugire inama. Hari igihe impatwe idakira ishobora no guterwa n'indwara zikomeye. Ariko akenshi, iyi ndwara ishobora kugenzurwa no guhindura gato uburyo turya no kongeramo ibindi biribwa birimo fibre.
Mu magambo make, iyi fibre ni iki?
Fibre, cyangwa nk'uko tubyita , fibre yo mu mirire , ni igice cy'ibimera umubiri wacu udashobora gusya neza. Mu by'ukuri, ni ubwoko bwa karubohidrati iboneka mu biribwa by'ibimera. Hafi buri biryo by'ibimera urya birimo fibre. Urugero, iboneka cyane mu mbuto, imboga, ibinyampeke, imbuto, n'ibinyamisogwe (nk'ibishyimbo n'amashaza). Byongeye kandi, igice ``(Chitin)`` kiboneka mu bikonoshwa by'inyamaswa nk'inka, lobster, na shrimp nacyo ni ubwoko bwa fibre.
Hari ubwoko bubiri bw'imigozi - iyi ni iyihe?
Hari ubwoko bubiri bw'ingenzi bwa fibre: fibre ishongesha n'ifibre idashongesha.
1. Fibre ishongesha
Ubu bwoko bwa fibre bushongera mu mazi bugakora ikintu gisa na gel mu mara yacu. Ibi bifasha inzira yacu yo gusya kugenda buhoro. Binafasha kugabanya urugero rwa cholesterol mu mubiri wacu. Fibre ishongera iboneka mu mbuto nka oats, ibishyimbo, Brussels sprouts, na pears.
2. Fibre idashonga
Ubu bwoko bwa fibre ntibucika cyangwa ngo bushonge iyo bunyuze mu buryo bw'igogora. Ibi bivuze ko busohoka mu buryo bumwe n'ubwo bwinjiye mu mubiri. Ubu bwoko bwa fibre bwongera ubunini mu mwanda. Bufata amazi kandi bukoroshya umwanda, bigatuma woroha gutambuka. Fibre idashonga iboneka mu byatsi bibisi (nk'ibijumba), imbuto, imbuto, n'imbuto zumye.
Icy'ingenzi kurushaho, dukeneye ubwoko bwombi bwa fibre kugira ngo tugire ubuzima bwiza mu gifu no mu mara yacu.
Ariko ibuka ko kurya fibre gusa bidahagije. Ugomba kandi kunywa amazi menshi umunsi wose. Fibre ikura amazi mu mara. Niba rero utanyoye amazi ahagije, ibinyuranye n'ibyo bishobora kubaho. Imyanya yawe izakomera cyane, ibi bikaba byatuma impatwe irushaho gukomera. Gerageza kunywa nibura ibirahuri 8-10 by'amazi ku munsi mu gihe urya ibiryo bikungahaye kuri fibre.
Ni ibihe biribwa birimo fibre nyinshi bifasha mu gihe cyo kunyara?
Hari ibiryo byinshi bikungahaye kuri fibre bishobora gufasha amara yawe gukora neza. Imbonerahamwe iri hepfo izaguha igitekerezo cyiza.
| Icyiciro cy'ibiribwa | Ingero |
|---|---|
| Imboga | Brokoli, amashu, ibijumba, imboga (epinari, kale, salade) |
| Udukoryo | Granola, imbuto z'ubunyobwa, popcorn, imbuto za chia |
| Ubwoko bw'imbuto | Pome, blueberry, sitroberi, blackberry |
| Ibyokurya bikungahaye kuri poroteyine | Amande, lentile, ubunyobwa, amashaza, ibishyimbo |
Ukeneye fibre zingana iki ku munsi?
Ubushakashatsi bwerekana ko abantu benshi mu gihugu cyacu badakoresha ingano ya fibre bakeneye ku munsi. Ugereranyije,
- Umugore uri hagati y'imyaka 31-50 akeneye garama 25 za fibre ku munsi.
- Umugabo uri hagati y'imyaka 31-50 akeneye garama 31 za fibre ku munsi.
- Ku mugore urengeje imyaka 51 , garama 22 ku munsi zirahagije, naho ku mugabo garama 28 zirahagije .
Iyo utangiye kurya ibiryo birimo fibre nyinshi mu buryo butunguranye, ushobora kugira ikibazo nko kubabara mu gifu no kubyimba. Rero ni byiza kongeramo fibre buhoro buhoro mu mirire yawe. Nanone, nk'uko byavuzwe mbere, ntukibagirwe kunywa amazi menshi.
Ese prunes ni igisubizo cyiza?
Yego, prunes ni umuti ukunzwe cyane kandi usanzwe wo kuvura impatwe. Tuzita kandi prunes zumye. Prunes zirimo ikintu cyitwa `(Sorbitol)`. Iyi `(Sorbitol)` ni ikintu gifite ingaruka karemano zo kuvura impatwe. Ibyo bivuze ko byoroshye gusohora umwanda. Byongeye kandi, prunes zirimo ubwoko bwa fibre ishongesha n'idashongesha twavuze mbere. Igikombe kimwe cya prunes yumye kigizwe na garama 3 za fibre.
Niba udakunda kurya imboga zo mu bwoko bwa prunes, ushobora no kunywa umutobe w'imboga zo mu bwoko bwa prunes. Ubushakashatsi bwagaragaje ko umutobe w'imboga zo mu bwoko bwa prunes utanga ihumure ryiza ku ndwara yo kutagira impatwe.
Bite se niba udashobora kubona fibre mu biribwa? (Inyongeramusaruro za fibre)
Ni byiza buri gihe kubona fibre mu biribwa. Ibi biterwa nuko iha umubiri fibre gusa, ahubwo inaha n'izindi ntungamubiri nyinshi, nka vitamine na myunyungugu. Ariko, niba udashobora kubona fibre ihagije muri ibyo biribwa, hari inyongeramusaruro za fibre ziboneka muri farumasi.
- Isabgol (Psyllium husk): Iyi iraboneka ku isoko ku mazina nka ``(Metamucil)``. Iyi ishobora gushonga mu mazi no kunyobwa.
- Methylcellulose: Ibi byongera uburemere bw'imyanya, bigatuma yoroha kuyinyuramo.
- Polycarbofili ya kalisiyumu: Ibi bifasha koroshya imyanda no kubyimbisha imyanda mu gihe cy'impiswi.
Ariko ni byiza kandi byizewe kuganira na muganga wawe no kugisha inama mbere yo gukoresha inyongeramusaruro nk'iyi.
Bite se niba impatwe idakira nubwo haba hari fibre?
Abantu benshi bashobora kugabanya impatwe bahindukirira indyo irimo fibre nyinshi. Ariko kuri bamwe, ibyo ntibibaho. Abantu bafite indwara nko kubura impatwe mu buryo butinze cyangwa ikibazo cyo kudakora neza kw'inyuma y'ikibuno bashobora kutagira impatwe nyinshi muri fibre gusa.
Kubwibyo, niba hari impinduka zitunguranye kandi zikomeye mu mikorere y'amara yawe, cyangwa niba ufite ibindi bimenyetso nko kubabara mu nda cyangwa kugabanya ibiro, bishobora kuba ikimenyetso cy'uburwayi runaka. Muri icyo gihe, ugomba kujya kwa muganga.
Ubutumwa bwo kujyana mu rugo
- Fibre ni ikintu kiboneka mu biribwa by'ibimera umubiri wacu udashobora gusya, ariko ni ingenzi mu igogora.
- Fibre ishongesha n'idashongesha ni ngombwa kugira ngo hirindwe impatwe.
- Mu gihe urya indyo irimo fibre nyinshi, ni ngombwa kunywa amazi menshi umunsi wose, bitabaye ibyo impatwe ishobora kwiyongera.
- Mu gihe wongeramo fibre mu mirire yawe, tangira urye gato, aho kurya byinshi icyarimwe.
- Niba impatwe ikomeje, itangiye, cyangwa iherekejwe n'ibindi bimenyetso, menya neza ko wagiye kwa muganga.
- Nubwo uburyo bwiza bwo kubona fibre ari ukubikoresha mu biribwa, ushobora no gukoresha inyongeramusaruro za fibre ukurikije inama za muganga.
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