"Oh, ntukarye ibiryo birimo amavuta, byongera cholesterol!" "Kurya ibiryo birimo amavuta si byiza ku mubiri!" ... Duhora twumva ibintu nk'ibi, si byo se? Mu by'ukuri, benshi muri twe dutinya ijambo 'amavuta'. Impamvu y'ibi ni uko abahanga mu bya siyansi basanze ibinure bishobora gutera indwara nyinshi, nk'indwara z'umutima, umubyibuho ukabije, na kanseri zimwe na zimwe. Niyo mpamvu ubu amaduka yuzuye ubwoko bwose bw'ibiribwa byitwa "bidafite amavuta". Ariko se koko ni ukureka amavuta burundu? Oya. Inkuru nyayo ni iyo kwirinda amavuta mabi no kurya amavuta meza, ku rugero rukwiye, no mu ndyo yuzuye .
Iki si ikibazo cy'icyiza cyangwa ikibi, ni ikibazo cy'uburinganire!
Mu magambo make, tugomba kuvuga by'umwihariko ku bwoko bubiri bwa aside irike y'ingenzi ku mibiri yacu: aside irike ya Omega-3 na aside irike ya Omega-6 .
Tekereza aba bombi bameze nk'abana mu ishuri. Omega-3 ni umwana mwiza ukora cyane kandi agafasha isomo. Omega-6 ni umunyabinyoma gato. Nubwo ari umunyabinyoma, isomo riracyakeneye uwo mwana. Ariko ikibazo ni uko isomo ryuzuyemo abana babi aho kuba abana beza. Hanyuma uburinganire mu isomo burabura kandi ibibazo biravuka. Uko ni ko bimeze.
Abahanga mu bya siyansi bavumbuye ko indyo ikungahaye kuri omega-3 ishobora gukumira indwara nk'umutima , diyabete, n'umubyibuho ukabije , kandi ikagabanya ububabare buterwa no kubabara ingingo nka rubagimpande .
Ku rundi ruhande, indwara z'umutima zikunze kugaragara cyane mu bantu barya indyo irimo omega-3 nkeya ariko irimo omega-6 nyinshi (ari na yo mirire ikoreshwa mu bihugu byinshi by'Iburengerazuba bw'Isi).
"Ibi ntibivuze ko omega-6 ari mbi kuri twe. Ikibazo ni uko igipimo cy'ingano ebyiri turimo kurya kidakomeye cyane."
Ese uko ibintu bimeze ugereranyije n'ibindi bihugu ku isi?
Reka turebere hamwe ku isi yose. Igipimo mpuzandengo cya omega-6 na omega-3 mu mirire y'Abayapani, i Burayi, n'iy'inyanja ya Mediterane ni hafi 2:1 . Ibyo bivuze ko kuri buri servioni ebyiri za omega-6, urya servioni imwe ya omega-3. Iki ni igipimo cyiza cyane.
Ariko mu gihugu nka Amerika, iki gipimo kiri hejuru cyane nka 20:1 ! Bivuze ko ibice makumyabiri bya omega-6 kuri buri gice kimwe cya omega-3! Iki ni ikibazo kidakwiye. Niyo mpamvu indwara zitandura nk'indwara z'umutima, umubyibuho ukabije, na diyabete zikunze kugaragara muri ibyo bihugu.
Nk’uko abahanga babivuga, iki gipimo kirenze 4:1 ni kibi ku buzima.
Noneho reka tuzirikane kuri twe. Iyo dufashe indyo yacu gakondo, tubona Omega-3 nyinshi mu bintu nk'amafi, imboga z'icyatsi kibisi ziribwa n'umuceri, na sambol. Ariko uyu munsi, indyo yacu igenda irushaho kuba iy'Uburengerazuba. 'Ibiribwa byatunganyijwe', ibiryo byihuse, ibiryo bikaranze mu mavuta y'imboga adatunganyijwe neza.Byabaye igice cy'ubuzima bwacu. Bifite omega-6 nyinshi. Kubwibyo, turimo kubabazwa n'ubu busumbane buteje akaga tutabizi.
None se, ni gute wakora iki gipimo?
Ibi ntabwo bigoye nkuko ushobora kubitekereza. Ni ikintu cyoroshye cyane gukora. Kurya ibiryo bike bikungahaye kuri omega-6 n'ibiryo byinshi bikungahaye kuri omega-3. Reka tubirebe neza mu mbonerahamwe.
| Ibintu byo kurya cyane (bikungahaye kuri omega-3) | Ibintu byo kugabanya cyangwa guhagarika (bikungahaye kuri omega-6) |
|---|---|
| Amafi afite amavuta: Salmon, mackerel, herring, sardine, ndetse n'ubwoko bw'amafi nka sardine na herring mu gihugu cyacu. | Ibiryo bikaranze mu mavuta y'ibimera nk'amavuta y'ibigori, amavuta y'ibihwagari, n'amavuta ya soya. |
| Imboga z'icyatsi kibisi: Ubwoko ubwo aribwo bwose bw'imboga z'amababi nka epinari, gotukola, bok choy, bok choy (cyane cyane nka mallum, sambola) | Ibiribwa byatunganyijwe: sosiso, inyama z'inyama, noodles zipakiye, biscuits, keke. |
| Imbuto zimwe na zimwe: imbuto za flax, imbuto za chia, walnuts. | Ubwoko bumwe na bumwe bwa margarine na salade biraboneka ku isoko. |
| Mu guteka: Koresha amavuta ya canola cyangwa amavuta ya elayo. | Gukoresha inyama cyane (cyane cyane inyama zitukura) n'ibinyampeke (ibi ni ngombwa, ariko mu rugero). |
Ese ibi ntibishobora gukorwa n'inyongeramusaruro?
Ushobora kwibaza uti "Niba udakunda kurya amafi, ese ntabwo ari byiza gufata inyunganiramirire y'amavuta y'amafi?" Yego, ubwo ni bumwe mu buryo. Ubushakashatsi buherutse bwerekanye ko inyunganiramirire y'amavuta y'amafi ishobora gufatwa mu buryo bwizewe mu rugero rwa garama zigera kuri 8 ku munsi.
Ariko, hari ikintu cy'ingenzi twese tugomba kwibuka hano.
Ni byiza kandi ni byiza kubona izi ntungamubiri mu biribwa bisanzwe aho kubona intungamubiri mu nyongeramusaruro.
Urugero, garama 10 za salmon (ingana n'agace k'ifi gaciriritse) zirimo garama 2.3 na 3.6 za omega-3. Abaganga bavuga ko kubona garama 2 za omega-3 ku munsi bishobora gutanga inyungu zo kurinda zavuzwe haruguru. Kubwibyo, ugomba kugerageza kubona ibi bintu mu biribwa karemano igihe cyose bishoboka. Niba ku mpamvu runaka udashobora kubikora, ushobora kugisha inama muganga wawe (umuganga) hanyuma ugashaka inyongera ikwiye.
Izindi nyungu zidasanzwe za Omega-3
Aside y'ibinure ya Omega-3 ni ingenzi ku mikorere y'imitsi yo hagati .
Mu bushakashatsi bumwe, byagaragaye ko uburyo bwo konka bw'imitsi bw'abana bavutse ku babyeyi bariye indyo ikungahaye kuri omega-3 mu gihe batwite burushaho gukura neza. Ibi bigaragaza akamaro ka omega-3 ku mikurire myiza y'ubwonko n'uburyo bwo konka bw'umwana uri mu nda. Niyo mpamvu abaganga basaba ko abagore batwite, by'umwihariko, barya nibura inshuro eshatu z'amafi afite amavuta mu cyumweru . Niba utwite, menya neza ko wabiganiriyeho na muganga wawe.
Byongeye kandi, ubushakashatsi burimo gukorwa kugira ngo harebwe niba omega-3 zishobora gukumira indwara zo mu bwonko ziterwa no gusaza ndetse n’indwara zo mu bwonko nka Alzheimer .
Ubutumwa bwo kujyana mu rugo
- Ntugatinye ikintu cyose kivuga 'amavuta'. Icy'ingenzi ni ugukomeza kuringaniza ubwoko bubiri bw'ibinure: omega-3 na omega-6.
- Ongeraho byinshi mu ndyo yawe ibiryo bikungahaye kuri omega-3 (amafi afite amavuta, imboga z'icyatsi kibisi, imbuto z'ibihwagari).
- Gabanya ibiryo birimo omega-6 nyinshi (ibiryo byatunganyijwe, ibiryo bikaranze mu mavuta ahendutse) uko bishoboka kose.
- Ibiryo karemano ni byo byiza kuruta inyongeramusaruro.
- Niba uri umubyeyi utwite , menya neza ko waganiriye na muganga wawe ku bijyanye no gufata omega-3 ku buzima bwawe n'ubw'umwana wawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.