Niba utwite , ikintu kimwe ukunze gutekerezaho ni "Ni ibihe biribwa byiza ku buzima bwanjye n'ubw'umwana wanjye?" Muri iki gihe, ubona inama ziturutse ku nshuti zawe n'umuryango wawe ku bijyanye n'ubwoko butandukanye bw'ibiribwa. Kimwe mu bintu ukunze kumva ni "Kurya amadete, ni meza cyane ku mubiri wawe." Ni gute uru rubuto rwiza rwitwa amadete ku mubyeyi utwite ari rwiza? Ni izihe nyungu zarwo? Ese hari ingaruka mbi? Reka tubimenye uyu munsi.
Ni izihe nyungu z'amatariki ku buzima?
Amadete si ikintu cyiza gusa. Ni imbuto zifite intungamubiri zirimo vitamine, imyunyungugu, na antioxydants ingirakamaro cyane ku mibiri yacu. Izi antioxydants zirinda uturemangingo tw'umubiri wacu kwangirika. Ni ingenzi cyane kubona intungamubiri zikwiye kuri wewe n'umwana wawe mu gihe utwite. Rero, amadete ni ifunguro ryiza ryo kugufasha muri ibyo.
Reka turebe intungamubiri z'ingenzi ziri mu matike n'uburyo ari ingenzi ku mubyeyi utwite.
| Intungamubiri | Ni gute ari ingenzi ku mubyeyi utwite? |
|---|---|
| Fibre y'ibiribwa | Ababyeyi benshi bahura n'ikibazo cyo kunyara mu gihe batwite bitewe n'impinduka mu misemburo n'inyongeramusaruro z'icyuma. Fibre iri mu matike ifasha koroshya imikorere y'amara kandi igatanga ihumure rikomeye. Amatike ane gusa arimo hafi 25% by'ifunguro rya fibre risabwa buri munsi. |
| Potasiyumu | Potasiyumu ni ingenzi mu kubungabunga ubuziranenge bw'amazi mu mubiri. Kuruka mu mezi ya mbere yo gutwita bishobora gutuma urugero rwa potasiyumu mu mubiri rugabanuka. Amadete ni ifunguro rikungahaye kuri potasiyumu, bityo rishobora gufasha kongera ubu bukene. |
| Folate | Iyi ni vitamine y'ingenzi ku mubyeyi utwite. Folate ifasha mu mikurire y'imitsi y'umwana kandi ikarinda ubumuga bukomeye bwo kuvukana nka spina bifida . Ariko,Igikuru ni uko nubwo amadete arimo folate, ugomba gufata ikinini cya aside folike muganga yakwandikiye. Amadete ni ikintu cy'ingenzi cyane kuri ibyo. |
| Icyuma | Abantu benshi bafite ibyago byo kurwara indwara yo kubura icyuma mu gihe batwite. Ibi bishobora gutera umwana utwite kugabanuka, kubyara imburagihe, ndetse no kwiheba nyuma yo kubyara. Amadeti arimo icyuma, gifasha mu kwirinda iki kibazo ku rugero runaka. |
| Igipimo cy'isukari nke (GI) | Muri make, kurya amadete ntibitera kwiyongera gutunguranye kw'isukari mu maraso. Igenda yinjizwa n'umubiri buhoro buhoro. Ibi bifasha mu kugenzura diyabete yo mu gihe cyo gutwita, ishobora kubaho mu gihe cyo gutwita. |
| Igisimbura isukari | Niba wifuza ikintu kiryoshye muri iyi minsi, ni byiza kurya amadete aho kurya ibiryo biryoshye by’ubukorano, tofe, cyangwa ice cream. Ubushakashatsi bwagaragaje ko ababyeyi barya isukari nyinshi y’ubukorano mu gihe batwite bashobora kugira ingaruka ku mikorere y’ubwonko bw’abana babo. Ariko kandi, byagaragaye ko isukari ikomoka ku mbuto karemano nk’amadete ari nziza ku mikurire y’ubwenge bw’umwana. |
Ese koko kurya amadete mu gihe utwite ni byiza?
Iki ni ikibazo abantu benshi bafite. Mu by'ukuri, nta gihamya kigaragaza ko kurya amadete mu gihe utwite bigira ingaruka mbi. Bityo rero nta kintu na kimwe cyo guhangayikishwa nacyo. Ushobora kuyakoresha nk'ifunguro ryiza kandi rifite intungamubiri.
Ariko, nk'ikindi kintu cyose, ni ngombwa kugira umupaka mu gihe cyo kurya amadete.
Ariko kandi witondere ibi bintu.
Nubwo igihugu gifite umutekano, nyamuneka witondere izi ngingo ebyiri:
- Kalori nyinshi: Amadete ni imbuto ifite kalori nyinshi. Ugereranyije, amadete ane aba arimo kalori zigera kuri 277. Mu gihembwe cya kabiri cy'inda, ukeneye kalori 300 gusa ku munsi. Rero, ushobora kurya amadete make ku munsi.Ntukarye byinshi.
- Allergie: Nubwo bidakunze kubaho cyane, hari abantu bashobora kugira allergie kuri date. Niba ugize ububabare bw'uruhu cyangwa urya date nyuma yo kurya date, hagarika kuzirya kandi uganire na muganga wawe.
Ese kurya amadege byihutisha kubyara?
Iyi ni imyemerere ikunzwe cyane muri sosiyete yacu. Abantu benshi bizera ko kurya amatariki yegereje igihe cyo kubyara bizihutisha gukira. Ese ibi ni ukuri cyangwa si byo?
Ubushakashatsi bwagaragaje ko kurya amadete bidatera kubyara , ahubwo bifasha gutegura umura w'inkondo y'umura kubyara ( gukura k'umura ) . Mu magambo make, amadete afasha koroshya umura w'inkondo y'umura no kuwutegura kubyara.
Ubushakashatsi bumwe bwagaragaje ko ababyeyi baryaga amadage 6 ku munsi guhera mu byumweru bine mbere y’uko babyara, bagiraga icyiciro cya mbere cy’uburumbuke gito kandi inkondo yabo y’umura yari yoroshye mbere yo kubyara.
Nanone, byagaragaye ko iyo amaderi ariwe muri ubu buryo, gukenera oxytocin, umuti rimwe na rimwe utangwa kugira ngo utere cyangwa wihutishe igihe cyo kubyara, bigabanuka.
Rero, amatariki si ikimenyetso cy'ubumaji cyo gutangira kubyara , ariko ashobora gufasha koroshya igikorwa.
Ubutumwa bwo kujyana mu rugo
- Amadeti ni ifunguro ryiza kandi rifite intungamubiri mu gihe utwite, ririmo intungamubiri z'agaciro nka fibre, potasiyumu, feri na folate.
- Kurya amatagisi muri rusange ni byiza. Ariko wibuke kurya karori, urye imbuto nke ku munsi, kandi wirinde allergie zidasanzwe.
- Nubwo kurya amadete bitazatangira kubyara, bishobora gufasha koroshya umura w'inkondo y'umura, bigatuma kubyara byoroha kandi bikagabanya igihe cyabyo.
- Iki ni cyo kintu cy'ingenzi: Uko amadeti yaba meza kose, ntuzigere ureka gukoresha ibinini bya aside folike na fer byatanzwe na muganga wawe. Amadeti ni inyongera nziza gusa kuri byo.
- Niba ufite indi ndwara, nka diyabete yo mu gihe cyo gutwita, banza uganire na muganga wawe mbere yo kongeramo amatariki ku mirire yawe.
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