Akamaro gatangaje k'amashu ku buzima, ni igice cy'ingenzi mu gikoni cyacu

Biragoye kubona umunsi mu gikoni cyacu cya Sri Lanka udafite amashu, si byo se? Isupu y'amashu yabaye igice cy'ubuzima bwacu kuko ishobora kuribwa n'umuceri mu gitondo, saa sita, nimugoroba, n'igihe icyo ari cyo cyose cy'umunsi. Ariko se wigeze utekereza ku gaciro utu tubuto duto dutukura n'umuhondo twongerera ubuzima bwawe? Uyu munsi, reka tuvuge ku miterere idasanzwe yihishe muri utu dukoko dusanzwe.

Ni izihe nyungu z'ibishyimbo by'intango ku buzima?

Amashu ni ubwoko bw'ibinyamisogwe biri mu muryango w'ibinyamisogwe, nk'ibishyimbo, soya n'ubunyobwa. Biza mu mabara atandukanye, harimo umukara, umutuku, umuhondo, icyatsi n'umukara. Uko ibara ryabyo ryaba riri kose, ibi byose birimo intungamubiri zitandukanye zifitiye akamaro umubiri wacu.

Ubushakashatsi bw'imyaka myinshi bwagaragaje ko amashu atari ibiryo gusa, ahubwo ko ari umuti ushobora gufasha mu kurwanya indwara zitandukanye. Amashu ashobora gufasha mu kurwanya no kugabanya ibyago byo kurwara diyabete , umubyibuho ukabije , indwara z'umutima n'imitsi , ndetse n'ubwoko bumwe na bumwe bwa kanseri .

Mu magambo make, ibice byihariye byitwa polyphenols na lectine biri mu nganda z'amashu bifite ubushobozi bwo kugabanya gukura kw'uturemangingo twa kanseri.

Ni gute bifasha ubuzima bw'umutima?

Imbuto z'ibishyimbo ni nziza cyane mu gutuma imitima yacu ikomeza kugira ubuzima bwiza. Polyphenols ziri mu mbuto z'ibishyimbo zishobora kugabanya umuvuduko w'amaraso na cholesterol . Ubushakashatsi bwagaragaje ko abantu baryaga igikombe kimwe cy'ubunyobwa buri munsi mu gihe cy'ibyumweru 10 bagabanutse cyane umuvuduko w'amaraso.

Mu buryo nk'ubwo, ibiryo nk'amashu bigabanya urugero rwa "cholesterol mbi" (LDL Cholesterol) mu mubiri wacu. Iyi cholesterol ya LDL ni yo ifata imitsi yacu y'amaraso, ikayifunga igatera indwara zikomeye nko kurwara umutima no gucika imitsi . Rero kongeramo amashu mu mirire yawe ya buri munsi ni ingirakamaro cyane ku mutima wawe.

Kugabanya ibiro no kugabanya ibiro

Inyama z'ingore ni ifunguro ryiza ku muntu ugerageza kugabanya ibiro. Impamvu ni uko inyange zirimo fibre nyinshi. Iyi fibre ituma wumva uhaze nubwo warya bike. Ibi kandi bigenzura kurya ibiryo birimo karori nyinshi bitari ngombwa.

Tekereza, iyo wongeyeho igikombe cy'intete mu muceri wawe, wumva uhaze vuba. Hanyuma ingano y'umuceri urya iragabanuka mu buryo bwikora, sibyo? Muri ubwo buryo, gusimbuza ibiryo birimo karori nyinshi (ingufu nyinshi) n'ibiryo birimo fibre nyinshi nk'intete ni ingirakamaro cyane mu kugabanya ibiro.

Kugenzura no gukumira diyabete

Ubushakashatsi bwerekana ko kurya amashu buri munsi bishobora gufasha mu kugenzura diyabete ndetse no kuyirinda kuyirwara. Amashu ashobora gufasha mu kugenzura urugero rw'isukari mu maraso ku barwayi ba diyabete ndetse n'abantu bazima.

Impamvu nyamukuru ibitera ni uko ibiryo birimo fibre nyinshi. Nanone, intungamubiri nka manganese na flavonoids bigira uruhare muri ibi.

Reka turebe intungamubiri ziri mu mashaza.

Amashu ni isoko y'intungamubiri. Uretse fibre, lectine na polyphenols bigabanya indwara twavuze mbere, utu dushyimbo duto dufite izindi ntungamubiri nyinshi z'agaciro.

Muri byo, intungamubiri z'ingenzi ni izi:

• Poroteyine: Ubu ni bwo buryo bwiza ku batarya inyama kugira ngo babone poroteyine umubiri wabo ukeneye.
• Ubutare: Bufasha mu kwirinda kubura amaraso.
• Folate: Intungamubiri y'ingenzi cyane cyane ku babyeyi batwite.
• Potasiyumu: Ifasha mu kugenzura umuvuduko w'amaraso.
• Manganese: Ni ingenzi ku buzima bw'amagufwa no ku mikorere y'umubiri.
• Prebiotics: Izi zikoreshwa nk'ibiryo bya bagiteri nziza mu mara yacu, zigafasha mu gutuma igogora rikomeza kuba ryiza.
• Izindi ntungamubiri nyinshi nka Thiamine, Zinc, Copper .

Ni angahe meza kurya?

Ndetse n'igice cy'igikombe cy'amashu atetse gishobora kuguha intungamubiri nyinshi z'ingenzi. Ariko, byinshi muri ibyo si byiza. Kubera ko amashu abonekamo fibre nyinshi, rimwe na rimwe bishobora kugorana mu mubiri wacu kugogora. Kurya amashu menshi icyarimwe bishobora gutera umwuka , kubyimba , ndetse no kuribwa mu gifu kuri bamwe. Kubwibyo, ni byiza kurya ingano ikwiranye n'umubiri wawe.

Ni gute wategura ibishyimbo by'intango ku buryohe n'ubwiza?

Ushobora kugura lentile zumye ndetse n'izitetse kandi zipakiye mu maduka. Ariko niba uguze lentile zateguwe, menya neza ko wasomye icyapa cyazo kugira ngo urebe niba zongereyemo umunyu, amavuta, n'ibindi bikoresho by'ubukorano .

Guteka amashu yumye biroroshye cyane. Ikintu cya mbere ugomba gukora ni ugusuzuma witonze amashu no gukuraho ibintu byose bidakenewe nk'amabuye n'umucanga, hanyuma ukaraba neza n'amazi . Nta mpamvu yo kuroga amashu mbere yo kuyateka. Shyira amashu yogejwe mu nkono, ongeramo amazi cyangwa umufa urimo umunyu muke kugira ngo upfuke amashu, hanyuma uyashyire ku ziko.

Upfuke umupfundikizo, gabanya umuriro, hanyuma uteke mu gihe cy'iminota 20-40. Iki gihe gishobora gutandukana bitewe n'ubwoko bw'amashu ukoresha. Ushobora kongeramo ibirungo ukunda, urugero, tungurusumu, curry, turmeric, na cumin kugira ngo wongere uburyohe.

Ubundi buryo bwo kongeramo amashu mu mirire yawe

• Teka isupu iryoshye y'inkongoro ukoresheje uburyo bwacu gakondo.
• Shyiramo amashu abira mu salade kugira ngo wongere intungamubiri n'ingano ya poroteyine.
• Koresha lentils aho gukoresha inyama hanyuma ukore cutlets, patties, cyangwa vadas .
• Kora agapfunyika ka roti cyangwa tortilla ukoresheje lentile zitetse n'imboga nka karoti na salade.

Niba ufite ikibazo cy'uburwayi cyangwa mbere yo kugira impinduka zikomeye ku mirire yawe, gana muganga wawe cyangwaNi ngombwa buri gihe kuvugana na muganga wawe no kugisha inama.