Ese koko ibinure ni bibi ku mibiri yacu? Reka tubimenye neza!

Benshi muri twe tugira ubwoba gato iyo twumvise ijambo "ibinure" cyangwa "amavuta," si byo se? Akenshi twumva ibintu nka "Ntukarye ibiryo birimo ibinure, bizagutera kubyibuha," na "Bizongera cholesterol." Ariko se wari uzi ko atari ubwoko bwose bw'ibinure bubi ku mibiri yacu? Mu by'ukuri, hari ubwoko bumwe bw'ibinure bukenewe kugira ngo imibiri yacu ikomeze kugira ubuzima bwiza. None rero uyu munsi, reka dukureho ibitekerezo bitari byo kuri ibi binure maze tuvuge gusa icyo ukuri ari cyo.

Mu magambo make, ibinure ni iki?

Ibinure ni imwe mu ntungamubiri enye z'ingenzi umubiri wacu ukeneye. Izindi ni poroteyine, karubohidrati n'amazi. Ibi tubyita intungamubiri macronutrients.

Ikintu nyamukuru kiranga ibinure ni ingano ya karori nyinshi. Ni ukuvuga ko, ugereranije n'izindi ntungamubiri, ibinure bifite karori nyinshi cyane kuri garama imwe. Tekereza nawe, garama imwe ya poroteyine cyangwa isukari ifite karori 4 gusa. Ariko garama imwe y'ibinure ifite karori 9. Ibi ni inshuro zirenze ebyiri.

Ni iki ibinure bikora mu mibiri yacu?

Ibinure bigira uruhare runini mu mibiri yacu. Inkuta za buri selile mu mibiri yacu zigizwe na aside irike. Ibinure kandi bifasha kubika no gutwara ibintu bimwe na bimwe mu mubiri.

Urugero rwiza ni vitamine zishonga mu mavuta. Ushobora kuba warumvise vitamine A, D, E, na K. Ibinure ni ingenzi kugira ngo umubiri wacu ushobore kwinjiza neza izo vitamine.

Byongeye kandi, ibinure bidufasha kumva duhaze nyuma yo kurya, cyangwa "tugahaga." Niyo mpamvu kurya ifunguro rifite ibinure bike bituma twumva duhaze vuba.

Ni ubuhe bwoko bw'ingenzi bw'ibinure?

Akenshi dushyira ibinure mu byiciro "ibinure byiza" n' "ibinure bibi." Ariko mu by'ukuri biragoye gato kurusha ibyo. Mu rwego rwa siyansi, hari ubwoko bune bw'ibinure mu biribwa turya.

Reka turebe ubwoko bw'ibi binyabuzima mu buryo burambuye.

1. Amavuta Adafite Ingufu - "Amavuta meza"

Aya ni yo twita "amavuta meza." Ni amazi mu bushyuhe bw'icyumba. Ni meza cyane ku buzima bw'umutima wacu. Hari ubwoko bubiri bwayo:

• Ibinure bitagira ibinure: Ibi bifasha kugabanya urugero rwa cholesterol mbi (LDL cholesterol) mu mubiri wacu.
• Amavuta menshi: Muri ayo , aside y’ibinure ya Omega-3 na Omega-6 ni ubwoko bubiri umubiri wacu ukeneye ariko udashobora kubikora wonyine. Kubwibyo, tugomba kuyakura mu biribwa. Omega-3 iboneka mu mavuta menshi y’amafi kandi ni ingenzi cyane ku mikorere y’ubwonko n’ubuzima bw’umutima.

2. Ibinure byuzuye - "Ibinure byo kugabanya"

Ibi ni ibinure bikomeye ku bushyuhe bw'icyumba (urugero: amavuta ya kokonati, amavuta y'amavuta). Nubwo tubyita "amavuta mabi," mu by'ukuri ntabwo ari bibi mu rugero ruto .

Ariko, kurya ibinure byinshi byuzuye si byiza. Kuko iyo ubikoze, urugero rwa cholesterol mbi (LDL) mu mubiri ruziyongera, kandi uko igihe kigenda gihita, ibyago byo kurwara indwara z'umutima no kuziba kw'imitsi y'amaraso bishobora kwiyongera. Niyo mpamvu abaganga bagira inama yo kurya ibi mu rugero no mu rugero.

3. Ibinure bya Trans - "Ibinure bibi rwose"

Ubu ni bwo bwoko bw'ibinure buteje akaga cyane kandi ni bwo dukwiye kwirinda burundu. Ibinure bya trans bikozwe mu buryo bw'ubukorano bikorwa hifashishijwe hydrogene mu mavuta y'ibimera kugira ngo bibe bikomeye (hydrogenation). Bikoreshwa mu kongera igihe cyo kumara ibiryo no guhindura uburyohe.

Ibinure bya Trans byongera urugero rwa cholesterol mbi (LDL) mu gihe bigabanya urugero rwa cholesterol nziza (HDL). Ibi byongera cyane ibyago byo kurwara indwara z'umutima. Kubera iyo mpamvu, ibihugu byinshi ku isi byabujije kongeramo ibinure bya trans by'ubukorano mu biribwa.

None se koko ibiryo "bidafite ibinure byinshi" ni byiza?

Iki ni ikibazo abantu benshi bibaza. Iyo ugiye mu iduka, hari ubwoko bwinshi bwa yawurute, amata, na biscuits byanditseho "Ibinure bike". Dutekereza ko ibi ari byiza cyane. Ariko si ko bigenda buri gihe.

Tekereza nawe, iyo ugabanyije ibinure mu biribwa, akenshi bitakaza uburyohe bwabyo. None se amasosiyete acuruza ibiribwa akora iki? Kugira ngo bagarure uburyohe bwatakaye, bongeramo isukari nyinshi, umunyu, cyangwa ibindi binyabutabire. Bityo ushobora kuba urya ikintu ubona ko kirimo ibinure bike, ariko mu by'ukuri gishobora kuba kirimo isukari nyinshi. Uko igihe kigenda gihita, ibi bishobora kongera ibyago byo kurwara izindi ndwara, nka Diyabete yo mu bwoko bwa 2.

Utekereza iki ku mirire irimo ibinure byinshi?

Hari uburyo bumwe na bumwe bwo kurya, nk'indyo ya ketogenic, igabanya cyane karubohidrati kandi ikongera ibinure na poroteyine. Ibi bishobora kuba ingirakamaro ku ndwara zimwe na zimwe (urugero: igicuri kidakira).

Ariko, ubwoko bw'indyo yihariye ntibukwiriye buri wese. Kuri bamwe, gukurikiza indyo nk'iyi irimo ibinure byinshi bishobora guteza umutwaro mwinshi ku mwijima cyangwa impyiko. Kubwibyo, ntuzigere ukurikiza indyo yihariye utabanje kuvugana na muganga wawe.

Niba ufite ibibazo ku bijyanye n'ibiribwa n'imirire, kandi ukaba wumva utazi icyo ukora, ni ibisanzwe. Ikintu cyiza wakora ni ukubonana na muganga w'umuryango wawe mukaganira kuri ibi. Ashobora kugufasha gutegura gahunda y'imirire myiza ikubereye.