Ushobora kuba warumvise ibya 'Omega-3' kuri televiziyo, kuri interineti, no ku 'nyunganizi' zitandukanye, si byo? Amavuta y'ibirayi, cyangwa nk'uko tuyita mu Cyongereza, ni ikintu gikunzwe cyane n'abantu benshi muri iyi minsi. Wenda inshuti yawe irayakoresha, cyangwa wenda watekereje kuyagerageza ubwawe. None rero uyu munsi, reka tuganire ku cyo amavuta y'ibirayi ari cyo mu by'ukuri, akamaro kayo ku buzima bwacu, n'ibintu tugomba kumenya mbere yo kuyakoresha.
Amavuta y'imbuto z'ibitunguru ni iki?
Byoroshye cyane. Imbuto z'ibihwagari ni ikintu twese tuzi. Amavuta ava muri izi mbuto z'ibihwagari ni yo twita amavuta y'ibihwagari. Hari igihe yitwa kandi 'Amavuta y'ibihwagari'. Umwihariko w'aya mavuta ni uko akungahaye kuri aside irike ya Omega-3 .
Iyo utekereje kuri omega-3, ushobora gutekereza ku mavuta y'amafi. Amavuta y'imbuto z'ibitunguru ni isoko ya omega-3 ikomoka ku bimera. Mu by'ukuri, arimo ubwoko bwa omega-3 bwitwa aside alpha-linolenic (ALA). Nubwo imibiri yacu ishobora guhindura ALA ikaba indi omega-3 z'ingenzi, EPA na DHA, ibikora ku rugero ruto cyane. Tugomba kandi kubyibuka.
Kuki amavuta y'imbuto z'umukara akunzwe cyane? Ni izihe nyungu zayo?
Abantu benshi bayikoresha kubera inyungu nyinshi ifite ku buzima.
- Ku buzima bw'umutima: Ubushakashatsi bumwe bwagaragaje ko omega-3 mu mavuta y'imbuto z'umukara ishobora gufasha mu kugenzura umuvuduko w'amaraso ku rugero runaka no kugabanya urugero rwa cholesterol mbi.
- Ku mikorere y'ubwonko: Omega-3 ni ingenzi cyane ku turemangingo tw'ubwonko. Kubwibyo, ishobora gutanga ubufasha ku bintu nko kwibuka no kumenya.
- Ku buzima bw'amaso: Amavuta y'imbuto z'ibitunguru ashobora gufasha kugabanya indwara z'amaso yumye kuri bamwe.
- Igabanya ububyimbirwe: Ububyimbirwe buhoraho mu mibiri yacu bushobora kuba intandaro y'indwara nyinshi. Amavuta y'ibitoki afite ubushobozi bwo kugabanya ububyimbirwe.
Ariko hari ikintu tugomba kwibuka rwose . Amavuta y'imbuto za flaxseed ni "inyongera" gusa. Ni ukuvuga ikintu cyo kongera mu mirire yacu. Si "umuti" uzakiza indwara. Kubwibyo, ntabwo ari byiza kureka gufata umuti wanditswe na muganga ngo uwukoreshe nk'umuti w'indwara utabanje kugirwa inama na muganga.
Aba bantu bakwiye gutekereza kabiri mbere yo kubikoresha!
Ni ngombwa cyane kuvugana na muganga wawe mbere yo gukoresha inyongeramusaruro iyo ari yo yose, cyane cyane niba ufite imwe muri izi ndwara zikurikira:
- Indwara y'amara abyimba (IBD): Niba ufite indwara nk'iya Crohn cyangwa indwara ya ulcerative colitis , amavuta ya flaxseed ashobora kongera ibimenyetso.
- Ibindi bibazo byo mu nda cyangwa mu mara: Niba ukunda kugira ibibazo byo mu nda cyangwa ibindi bibazo byo mu mara, bwira muganga wawe ibi.
- Allergie: Niba ufite amateka yo kugira allergie ku biryo, imiti, cyangwa irangi, atari imbuto z'ibirahure gusa, banza ubimenye mbere yo kubikoresha.
- Ababyeyi batwite cyangwa abonsa: Niba utwite, ugerageza gutwita, cyangwa wonsa, ntugakoreshe amavuta ya flaxseed udafite inama za muganga. Nta makuru ahagije agaragaza uburyo ashobora kugira ingaruka ku mwana uri mu nda cyangwa wonsa.
Ni ubuhe buryo bwiza bwo gukoresha amavuta y'imbuto z'umukara?
Niba wavuganye na muganga hanyuma ufata icyemezo cyo gukoresha amavuta y'imbuto z'umukara, menya neza izi ngingo.
- Soma icyapa: Soma amabwiriza ari ku icupa cyangwa ku gapaki witonze hanyuma uyakurikize.
- Kunguranya neza: Niba ukoresha nk'amazi, zunguza icupa neza mbere yo kurikoresha.
- Igipimo gikwiye: Ntugakoreshe utuyiko dusanzwe mu rugo, kuko atari byo. Koresha ikiyiko cyangwa agakoresho kabigenewe byagenewe gupima umuti.
- Uko wafata amazi: Niba ari amazi, ushobora kubwirwa kubanza kuyafata mu kanwa akanya gato, ukayazunguza, hanyuma ukayamira.
- Niba uha abana: Niba uha abana, menya neza ko uganira n'umuganga w'abana kugira ngo umugire inama. Hashobora kuba ngombwa kwitabwaho by'umwihariko mu gihe uha abana.
Bigenda bite iyo ufashe byinshi? (Kurenza urugero)
Niba wowe cyangwa umwana wawe mufata ibirenze ibyo mutekereza, ntimugatinye. Hita uhamagara Ikigo cy'Igihugu gishinzwe gutanga amakuru ku burozi mu bitaro by'igihugu bya Colombo . Cyangwa, ujye mu Kigo cyita ku Buvuzi bwihutirwa (ETU) cy'ibitaro biri hafi.
Reka kandi tumenye ingaruka mbi zishobora kubaho.
Nubwo abantu benshi badafite ikibazo, hari abantu bashobora kugira ingaruka mbi. Reka tubicemo ibice bibiri.
| Ingaruka mbi | Ibisobanuro n'icyo gukora |
|---|---|
| Allergie ikomeye isaba kwitabwaho byihuse | Ibisebe ku ruhu, indwara isa n'iy'eczema, uburyaryate. Kubyimba mu maso, iminwa, ururimi, cyangwa umuhogo. Niba ubonye kimwe muri ibi bimenyetso, hagarika gufata amavuta y'imbuto z'umukara wihuta urebe muganga wawe. Niba ufite ikibazo cyo guhumeka cyangwa kubyimba cyane, jya ku bitaro bikuru byita ku butabazi bwihuse (ETU). |
| Ingaruka mbi ubusanzwe zitari zikomeye | Impiswi. Ibi akenshi ntabwo ari ibintu bikomeye, ariko niba bikomeje cyangwa bikakubangamira, vugana na muganga wawe. |
Ese hazabaho ibibazo ku yindi miti?
Nubwo nta bibazo bikomeye byagaragaye, ni ngombwa kubitekerezaho. Niba ufata imiti igabanya amaraso (urugero: Warfarin, Aspirine), imiti ya diyabete, cyangwa imiti y'umuvuduko ukabije w'amaraso, banza ubibwire muganga wawe mbere yo gukoresha amavuta ya flaxseed.
Mu magambo make, ni ngombwa kubwira muganga wawe imiti iyo ari yo yose, vitamine, cyangwa inyunganiramirire y'ibimera urimo gufata. Hashobora kubaho ibibazo utazi. Rero ntugahishe ikintu icyo ari cyo cyose.
Ubutumwa bwo kujyana mu rugo
- Amavuta y'ibirayi ni inyunganiramirire ikungahaye kuri omega-3, ntabwo ari umuti w'indwara.
- Buri gihe banza uganire na muganga wawe mbere yo gukoresha inyongeramusaruro iyo ari yo yose, cyane cyane niba ufite izindi ndwara, utwite, cyangwa uri umubyeyi wonsa.
- Soma witonze agapapuro k'icupa hanyuma ufate igipimo cyagenwe gusa. Ntupime ukoresheje utuyiko two kunywa mu rugo.
- Niba ubonye ibimenyetso by'ubwivumbure (kubyimba mu maso, guhumeka nabi, uduheri ku ruhu), shaka ubufasha bwa muganga ako kanya.
- Bika ahantu abana n'amatungo batagera, ku bushyuhe bw'icyumba. Umaze gufungura, koresha mu gihe cyagenwe ukurikije amabwiriza ari ku kirango.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.