Reka turebe ukuri kuri 'Bone Broth' abantu bose bavugaho muri iyi minsi.

Ushobora kuba warigeze kumva izina 'Umutobe w'amagufwa' vuba aha. Hari byinshi bivugwa kuri ryo ku mbuga nkoranyambaga, mu binyamakuru by'ubuzima, no mu bakunzi b'imyitozo ngororamubiri. Bamwe bavuga ko ari ibiryo biryoshye cyane. Abandi bavuga ko ntacyo bimaze cyane. None se inkuru nyayo ni iyihe? Uyu munsi, reka turebe neza icyo uyu mutobe w'amagufwa ari cyo, akamaro utanga ku mibiri yacu, n'icyo tugomba kwitondera.

Mu magambo make, umutobe w'amagufwa ni iki?

Umutobe w'amagufwa ni amazi akorwa no guteka amagufwa y'inyamaswa n'ingingo zihuza mu mazi igihe kirekire. Mu by'ukuri, ni ubwoko bw' 'isupu' ikorwa mu magufwa yasigaye mu gukora umutobe w'inyama cyangwa w'amafi mu rugo. Hari abayikoresha mu gukora isupu, isosi, n'ibirungo. Abandi bayinywa nk'icyayi gusa.

Mu by’ukuri ibi si bishya. Nk’uko abahanga mu by’amateka babivuga, abantu bagiye bateka amagufwa y’inyamaswa bakanywa amazi kuva mu gihe cy’ibuye. Iki gitekerezo cy’umutobe w’amagufwa kiri mu mico itandukanye hirya no hino ku isi. Ushobora kuba warumvise ifunguro rizwi cyane ry’Abayapani rya 'ramen'. 'Tonkatsu' irimo umutobe w’amagufwa ukozwe mu magufwa y’ingurube.

Ubwoko bukunze kugaragara bw'umutobe w'amagufwa

Umutobe w'amagufwa ushobora gukorwa hakoreshejwe amagufwa n'uruhu rw'inyamaswa iyo ari yo yose, ariko hari ubwoko bumwe na bumwe buzwi cyane ku isoko no muri twe.

• Umutobe w'amagufwa y'inkoko: Ubu ni bwo bwoko bukunzwe cyane n'abantu benshi. Umutobe w'amagufwa y'inkoko ufite aside amine nyinshi kurusha umutobe w'amagufwa y'inka. Ufite kandi uburyohe bworoshye, bigatuma byoroha kongeramo mu mafunguro menshi.
• Umutobe w'amagufwa y'inka: Nubwo udafite aside amine nyinshi nk'umutobe w'amagufwa y'inkoko, ufite ibinure byinshi. Bityo rero ni byiza mu gukora imitobe n'inyama ziryoshye cyane nk'isupu y'ibitunguru by'Abafaransa.
• Umutobe w'amagufwa y'ingurube: Urakunzwe cyane mu bihugu bya Aziya. Hari igihe n'ibinono by'ingurube byongerwamo, bigatuma umutobe uba mwinshi.

Ni izihe nyungu nyazo z'umutobe w'amagufwa?

Noneho reka turebe inyungu bivugwa ko ari iz'ubuzima.

1. Gukomeza kugira amazi: Kubera ko umutobe w'amagufwa ari amazi, kuwunywa bizaha umubiri amazi akenewe. Kubera ko imibiri yacu ari 70% by'amazi, amazi ni ingenzi kuri buri gikorwa.

2. Ifasha mu gusinzira neza: Umutobe w'amagufwa urimo aside amine glycine nke, ikaba ari ikintu gifasha gutuza ubwonko no gusinzira cyane.

3. Kubona Kolajeni:Kolajeni ni poroteyine iboneka cyane mu mibiri yacu. Ikomeza uruhu rwacu, amagufwa, imitsi, n'imitsi. Umutobe w'amagufwa urimo kolajeni mu buryo busanzwe. Ariko hari ikintu cy'ingenzi cyo gusobanukirwa hano. Nta bimenyetso bya siyansi bigaragaza ko kurya ibiryo bikungahaye kuri kolajeni byongera umusaruro wa kolajeni mu mibiri yacu.

4. Igabanya ububyimbirwe: Ubushakashatsi bumwe na bumwe bwerekana ko aside amine ziri mu musumeno w'amagufwa zishobora kuba zifite ubushobozi bwo kugabanya ububyimbirwe buhoraho mu mubiri. Ubu bubyimbirwe buhoraho bufitanye isano n'indwara nyinshi, zirimo rubagimpande n'indwara ya Crohn.

5. Ifasha mu kugabanya ibiro: Umutobe w'amagufwa ni inyongera nziza mu mirire yawe niba ugerageza kugabanya ibiro. Impamvu ni uko urimo karori nke ariko ukaba ufite poroteyine nyinshi. Igikombe kimwe gishobora kuba kirimo garama 10 za poroteyine. Poroteyine igufasha kumva uhaze, ibi bikagufasha kurya bike. Ifasha kandi kubaka imitsi ku bakora siporo.

Ibintu ugomba kumenya (ingaruka mbi n'ingaruka mbi)

Nubwo umutobe w'amagufwa muri rusange ari ikinyobwa cyiza, hari ibintu bike tugomba kwitondera.

• Ingaruka z'uburozi bw'amagufwa: Amagufwa y'inyamaswa ashobora kuba arimo ibyuma biremereye nka lisansi, bikurwa mu bidukikije. Mu gihe cyo gukora umutobe w'amagufwa, hari amahirwe ko ibi bishobora kongerwa mu mazi ku rugero ruto. Ubushakashatsi bumwe na bumwe bwabyemeje. Kurya lisansi nyinshi igihe kirekire byangiza ubuzima.
• Kwandura bagiteri: Iyo bidasukuwe kandi bikabikwa neza, hari ibyago byo ko bagiteri zikura zigatera uburozi bw'ibiryo.
• Indwara zo kurwara: Witondere niba ufite ubwivumbure ku bwoko runaka bw'inyama z'inyamaswa cyangwa ibindi bintu byongewe mu musupu w'amagufwa (urugero: ifi zo mu bwoko bwa shellfish).
• Imikoreshereze y'imiti: Niba ufata imiti y'indwara idakira, nk'imiti igabanya amaraso, ni byiza kuvugana na muganga wawe mbere yo kongeramo ikintu nk'umuti w'amagufwa mu mirire yawe.

Ni gute wakora umutobe w'amagufwa mu rugo?

Ibi biroroshye cyane kubitegura.

1. Shyira litiro zigera kuri 4 z'amazi mu nkono nini.

2. Ongeraho hafi kilo 1-2 z'amagufwa y'inyamaswa yogejwe neza. (urugero: amagufwa yasigaye yo mu ifu y'inkoko, amagufwa yo mu iduka ry'inyama).

3. Shyushya amazi kugeza abira, hanyuma ugabanye umuriro ku rugero ruciriritse hanyuma uteke byibuze amasaha 12, cyangwa kugeza ku masaha 24 niba bishoboka . (Ushobora kandi kuyateka mu gikoni gishyushya umuvuduko cyangwa mu gikoni gishyushya umuvuduko).

4. Uko amagufwa abira igihe kirekire, niko yongera uburyohe n'intungamubiri mu musupu.

5. Hanyuma, ongeramo umunyu na puwavuro kugira ngo uryoherwe.

Kugira ngo birusheho gushimisha...

Ushobora kongeramo ibintu nk'ibitunguru, karoti, seleri, persil, thyme, na tungurusumu hanyuma ukabiteka. Ibi bizatuma uburyohe n'impumuro birushaho kwiyongera.

Ubundi buryo bwo gukoresha umutobe w'amagufwa:

• Teka makaroni na noodles ukoresheje umutobe w'amagufwa aho gukoresha amazi.
• Shyiramo mu masahani nka casserole.
• Koresha nk'ishingiro ryo gukora isupu y'imboga.
• Iyo urwaye mu muhogo, nywa ikintu gishyushye.
• Ikinyobwa nk'ifunguro ridafite karori nyinshi hagati y'amafunguro.