Ushobora kuba uzi akamaro ka fibre ku buzima bwawe. Ariko se koko ubona ingano ikwiye ya fibre ukeneye buri munsi? Ukuri ni uko abenshi muri twe tudahabwa fibre ihagije buri munsi. Iki ni ikibazo gikomeye, cyane cyane ku buryo turya muri iki gihe. Rero, uyu munsi tugiye kuvuga kuri fibre, impamvu ari ingenzi ku mibiri yacu, n'uburyo bwo kongeramo fibre mu mirire yacu.
Ugereranyije, dukurikije inama z'abaganga, umugore akenera garama 25 za fibre ku munsi . Umugabo akenera garama 38 ku munsi . Ariko abenshi muri twe turya garama 15 gusa ku munsi. Bityo kuziba iki cyuho ni ingenzi cyane ku buzima bwacu.
Ni gute nakwishyura iki cyuho cya fibre?
Umuti mwiza kandi woroshye kuri ibi ni ugushyira mu mirire yacu ibiryo byinshi bishingiye ku bimera, bivuze imboga, imbuto, ibinyamisogwe, ibinyampeke byuzuye, n'imbuto z'ubunyobwa . Ibi biribwa bikungahaye kuri fibre, ndetse n'izindi ntungamubiri nyinshi umubiri wacu ukeneye.
Mu magambo make, uko wuzuza isahani imboga n'imbuto zifite amabara menshi, niko uzabona fibre nyinshi.
Nanone, ushobora kugira itandukaniro rinini ugabanya kurya ibinyampeke byatunganyijwe, nk'umugati wera, ifu yera, umuceri wera, na makaroni yera , ahubwo ukongeramo ibinyampeke byuzuye (urugero, ingano yuzuye, ifu ya atta, n'umuceri w'umukara) mu ndyo yawe. Ni byiza buri gihe kubona fibre mu biribwa bisanzwe. Kuko icyo gihe ubona n'izindi ntungamubiri umubiri wawe ukeneye hamwe na fibre.
Hari ubwoko bubiri bw'ingenzi bwa fibre!
Buri biryo byose durya bishingiye ku bimera birimo fibre ku rugero runaka. Iyi fibre ishobora kugabanywamo ubwoko bubiri bw'ingenzi. Ni ukuvuga fibre ishongesha n'ifibre idashongesha. Ibi byombi ni ingenzi ku mubiri wacu. Reka turebe itandukaniro riri hagati y'ibi byombi.
| Ubwoko bwa fibre | Ibyiza ku buzima | Ibiryo birimo byinshi |
|---|---|---|
| Fibre ishongesha Ishonga mu mazi igahinduka nk'umusemburo. |
| Amashu, sayiri, ibinyamisogwe (inkongoro, ubunyobwa, ibishyimbo), pome, amapera, sitrobere, ubururu, imbuto n'imbuto. |
| Fibre idashonga Inyura mu mara idashongesha mu mazi. | Ibinyampeke byuzuye (umuceri w'umukara, sayiri), imbuto, karoti, concombre, amashu, imboga z'icyatsi kibisi nka epinari, n'inyanya. |
Izindi nyungu za fibre
- Bifasha mu kugabanya ibiro: Kurya ibiryo birimo fibre nyinshi bituma wumva wishimye vuba. Kubera ko ibi biribwa bimara igihe kirekire mu igogora, unagenzura kurya cyane.
- Kugabanya ibyago byo kurwara kanseri : Ubushakashatsi bumwe bwagaragaje ko indyo ikungahaye kuri fibre ishobora kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri , nka kanseri y'inkondo y'umura.
Ni ibihe biribwa birimo fibre nyinshi?
Noneho reka turebe ibiryo birimo fibre nyinshi. Uru rutonde ruzagufasha gutegura amafunguro yawe.
| Icyiciro cy'ibiribwa | Ingero zikungahaye kuri fibre |
|---|---|
| Ubunyobwa butoshye | Ibishyimbo, amashaza, amashaza, ibishyimbo bibisi, soya |
| Ibinyampeke byose | Umuceri w'umukara, buckwheat, sayiri, ingano, ifu ya atta, popcorn |
| Imboga | Brokoli, epinari, amashu, ibirayi, igitoki, karoti, ibijumba, ibirayi (bifite uruhu), ibishyimbo, salade |
| Imbuto | Inkeri, imbuto z'umukara, amapera, inkeri, amacunga, imineke, imyembe, pome |
| Imbuto n'imbuto | Amande, walnuts, imbuto za chia, imbuto za flax |
Uburyo 7 bworoshye bwo kongeramo fibre mu mirire yawe
Noneho ushobora kuba urimo gutekereza uti “Sawa, ibi byose ni byiza, ariko se ibi nabishyira mu mirire yanjye ya buri munsi nte?” Dore uburyo bworoshye bwo kubikora.
1. Tangira umunsi wawe ukoresheje fibre: Rya ikintu gikozwe mu binyampeke byuzuye mu gitondo. Urugero, ushobora kurya ingano, igikoma cy'ingano, cyangwa roti ikozwe mu ifu ya atta.
2. Soma ibyapa: Mu gihe uguze ibiryo mu iduka, soma ibyapa. Hitamo ikintu gifite nibura garama 3-5 za fibre kuri buri serivisi.
3. Hindura ubwoko bw'umugati: Mu gihe uteka sandwiches, koresha ikintu nk'umugati w'ingano aho gukoresha umugati usanzwe wera.
4. Kurya imbuto zuzuye aho kurya umutobe w'imbuto: Imbuto zuzuye zifite fibre nyinshi kurusha ikirahure cy'umutobe w'imbuto.
5. Shyiramo imbuto z'ubunyobwa: Shyiramo intete, ibishyimbo, cyangwa amashaza mu biryo byawe bya gravy, isupu, salade, na smoothies. Gira akamenyero ko kurya ifunguro ryakozwe n'imbuto z'ubunyobwa aho kurya inyama nibura rimwe mu cyumweru.
6. Suzuma uburyohe bushya: Gerageza ibiryo byo mu Buhinde no mu Burasirazuba bwo Hagati bikoresha ibinyampeke n'imbuto nk'ibiribwa by'ibanze.
7. Udukoryo twiza: Iyo ushonje gato ku manywa, aho kurya biscuit, gira akamenyero ko kurya karoti, agace ka concombre, cyangwa amande.
Icy'ingenzi cyane: Ugomba kongeramo fibre mu mirire yawe buhoro buhoro . Kurya fibre nyinshi icyarimwe bishobora gutera kubabara mu gifu no kubyimba . Nanone, ntukibagirwe kunywa amazi menshi iyo uriye fibre nyinshi. Uko ni ko fibre ikora mu mubiri.
Niba ufite ibindi bibazo kuri ibi, cyangwa ushaka kumenya ubwoko bw'indyo ikubereye ubuzima bwawe, ni byiza kuvugana na muganga wawe.
Ubutumwa bwo kujyana mu rugo
- Fibre ni intungamubiri y'ingenzi kugira ngo umuntu abeho neza, cyane cyane ku buzima bw'igogora no kugabanya ibiro.
- Umugore akeneye garama 25 za fibre ku munsi naho umugabo agakenera garama 38.
- Umubiri wacu ukeneye fibre ishobora gushonga n'idashobora gushonga.
- Aho kurya ibiryo bitunganyijwe nk'umugati wera n'umuceri wera, hindukira ukoreshe indyo karemano nk'ibinyampeke byuzuye, imboga, imbuto n'imbuto z'ubunyobwa.
- Ongeramo fibre buhoro buhoro mu mirire yawe. Kandi ntukibagirwe kunywa amazi menshi umunsi wose.
- Niba ufite impungenge ku mirire yawe, gana muganga wawe.
Fibre, Indyo, Kurya neza, Kugabanya ibiro, Kwituma impatwe, Diyabete, Indwara z'Umutima, Ibinyampeke byuzuye
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.