Ibinyamisogwe ni iki? Dore imiterere itangaje y'ibinyamisogwe, lentile, na soya tuzi!

Ntidushobora kwibeshya ku isupu iryoshye y'inkongoro hamwe n'umuceri wacu wa buri munsi, sibyo? Cyangwa ibishyimbo bishyushye hamwe n'inshuti mu gihe cy'icyayi nimugoroba, cyangwa garama y'icyatsi hamwe n'umuceri wa curd mu gitondo... Ibi ni byo biribwa twishimira mu buzima bwacu bwa buri munsi. Ariko se wari uzi ko ibi byose ari ibyo mu muryango umwe munini, ibiryo biryoshye cyane birimo intungamubiri? Ibi ni byo twita ' ibinyamisogwe '. Uyu munsi, reka tuvuge byimbitse kuri ibi biribwa bikundwa.

Ibinyamisogwe, Ibishyimbo n'Ibinyampeke - Itandukaniro ni irihe?

Tujya twumva aya magambo atatu buri gihe, bityo rimwe na rimwe bishobora kutubangamira . Reka tubikomeze byoroshye.

• Ibinyamisogwe: Mu magambo make, uyu ni wo muryango munini. Iri ni izina rikomoka ku cyiciro cy'ibimera. Ibimera bikora ibishishwa biri muri uyu muryango. Hari amoko arenga 16.000 y'iki kimera ku isi yose.

• Ibishyimbo: Ibishyimbo ni kimwe mu bigize umuryango munini w'ibinyamisogwe. Ni imbuto nini, akenshi zimeze nk'impyiko zikurira mu bishishwa by'ibinyamisogwe.

• Ibinyampeke: Izi ni imbuto zumye ziva mu bimera by'ibinyampeke. Urugero, ibinyampeke byumye, ibishyimbo, ibishyimbo bibisi, n'ibishaza tugura mu iduka biri mu cyiciro cya 'Ibinyampeke'.

Ni ibihe binyamisogwe bikunzwe cyane mu gihugu cyacu?

Twese tuzi ko hari ubwoko bwinshi bw'ibinyamisogwe turya buri gihe. Reka turebe ibyo ari byo.

Akamaro gatangaje k'ibi binyamisogwe ku buzima bwacu

Ibinyamisogwe si ikintu cyuzuye igifu gusa, ahubwo ni ibiryo by'inyongera birimo intungamubiri kandi bitanga inyungu nyinshi z'agaciro ku buzima bwacu.

• Poroteyine ikungahaye ku bimera: Cyane cyane ku batarya inyama cyangwa amafi, ibinyamisogwe ni isoko nziza ya poroteyine ikomoka ku bimera. Ibi ni ingenzi mu mikurire y'umubiri no gusana uturemangingo.
• Ifasha mu igogora: Iyi mbuto ikungahaye kuri fibre . Iyi fibre ntifasha gusa kugabanya ibibazo nko kutagira impatwe, ahubwo inatanga ibiryo byiza kuri bagiteri nziza zo mu mara yacu, bigafasha mu gutuma uturemangingo twose tw’igogora tubaho neza.
• Birinda ubuzima bw'umutima: Ibinyamisogwe bishobora kugabanya urugero rwa cholesterol mbi mu maraso. Binafasha mu kugenzura umuvuduko w'amaraso. Ibi bigabanya ibyago byo kurwara indwara z'umutima.
• Bifasha mu kugenzura diyabete: Bitewe n'ibinyamisogwe birimo karubohidrati n'ibinyamisogwe, isukari yinjizwa buhoro buhoro mu maraso iyo uyiriye. Ibi birinda ko urugero rw'isukari mu maraso ruzamuka mu buryo butunguranye. Ibi ni ingenzi cyane ku bantu barwaye diyabete n'abafite ibyago byo kurwara diyabete.
• Bigabanya ibyago byo kurwara kanseri: Birimo antioxydants zikomeye nka polyphenols . Izi zirinda uturemangingo twacu ibintu bihumanya ikirere byangiza uturemangingo twacu. Ubushakashatsi bwagaragaje ko ibi bishobora kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.
• Bifasha kugenzura ibiro by'umubiri: Kubera ko ibinyamisogwe bikungahaye kuri fibre na poroteyine, bituma wumva uhaze nubwo warya bike. Ibi bifasha kugenzura kurya cyane kandi bigafasha kugenzura ibiro by'umubiri.

"Intungamubiri zirinda indwara" - ese koko ibi ni ibintu byo gutinya?

Ushobora kuba warumvise ijambo "antiintungamubiri" iyo uvuga ku binyamisogwe. Iyo wumvise ibi, ushobora kwibaza niba ibi byangiza umubiri. Reka turebe ibyo ari byo mu by'ukuri.

Muri make, ibi ni ibintu biboneka mu binyamisogwe bisanzwe. Bihari kugira ngo birinde udukoko n'ibindi byangiza ikimera. Ariko iyo tubiriye, bishobora kubangamira gato ubushobozi bw'umubiri wacu bwo kwinjiza intungamubiri zimwe na zimwe, nka feri, kalisiyumu na zinc.

Uku ni ko gutegura ibinyamisogwe neza kandi biryoshye!

Kugira ngo ibinyamisogwe birusheho kumera neza, bigomba gutegurwa neza.

1. Kuroba: Uretse ibintu bimwe na bimwe nk'amashaza, ibishyimbo byumye nk'ibishyimbo, ibishyimbo by'impyiko, n'amashaza bigomba kuroba mu mazi amasaha make (nk'amasaha 8 cyangwa ijoro ryose) mbere yo kubiteka. Ibi bituma byoroha kubiteka, kandi bigakuraho 'intungamubiri' n'ibintu bitera umwuka twavuze. Kuramo amazi yo kuroba hanyuma uteke n'amazi meza.

2. Guteka neza: Ibi ni ingenzi cyane.Teka ibinyamisogwe kugeza bihiye neza. Hari ubwoko bumwe na bumwe, cyane cyane ibishyimbo by'impyiko, bishobora gutera kubabara mu gifu, isesemi, kuruka, no gucibwamo iyo biriye ari bibisi cyangwa bidahiye neza . Kubwibyo, ni ngombwa kubiteka neza.

3. Ibishyimbo byo mu macupa: Niba ukoresha ibishyimbo byo mu macupa, nk'ibishyimbo, banza ubisukemo amazi mbere yo kubiteka. Ibi bizakuraho umunyu n'ibindi byuzuza.

4. Uburyo bwo kubishyira mu mirire yawe:

• Shyiramo mu isupu kugira ngo wongere poroteyine.
• Shyiramo amashaza n'ibishyimbo byatetse muri salade.
• Teka vadas iryoshye ukoresheje ibintu nk'amashu n'ibishyimbo bibisi.
• Teka ibiryo biryoshye uteka ibishyimbo, ibishyimbo n'ibishyimbo bibisi mu buryo bushyushye.
• Shyiramo umuceri hanyuma uteke (urugero: umutsima w'ibishyimbo).