Iyo dutekereje ku kirahuri cy'amata, dutekereza ku mbaraga n'ubuzima bwiza. Kuva mu bwana bwacu, ba nyina bagiye badushishikariza kunywa amata, batubwira bati: "Mwana wanjye, nywa amata kugira ngo amagufwa yawe akomeze." Ariko se koko amata ni meza kandi ni ingenzi kuri buri wese? Hari abantu bagira ibibazo by'igifu iyo banyoye amata. Abandi bavuga ko arushaho kuba manini iyo banyoye amata. None rero uyu munsi, reka tuvuge ku byo tugomba kumenya byose ku mata, ni ukuvuga ibyiza n'ibibi byose, mu buryo bworoshye kandi bunoze.
Mu magambo make, aya mata ni iki?
Amata ni amazi afite intungamubiri akorwa n'uturemangingo tw'ibere tw'inyamabere. Inyamabere zose, harimo n'abantu, zitanga amata. Amata y'ibere ni ifunguro ryiza ku bana bato. Ariko kandi, tumaze imyaka ibihumbi turya amata y'inyamaswa nk'amata y'inka, amata y'imbogo, n'amata y'ihene. Muri Sri Lanka, iyo tuvuga "amata," akenshi tuba dushaka kuvuga amata y'inka. Uburyo bwiza, bworoshye, kandi buhendutse bwo kongeramo vuba intungamubiri nka poroteyine, kalisiyumu, na vitamine D mu mubiri wawe ni ukunywa ikirahure cy'amata.
Ni ubuhe bwoko bw'amata buboneka muri iki gihe?
Iyo ugiye mu iduka, ushobora kuba warabonye amata y'ubwoko bwose. Reka turebe ayo ari yo. Kumenya aya mata bizagufasha guhitamo akubereye.
| Ubwoko bw'amata | Ibisobanuro byoroshye |
|---|---|
| Amata ya UHT | Aya ni amata yashyushywe ku bushyuhe bwinshi cyane kugira ngo yica mikorobe. Kubwibyo, ntugomba kuyashyira muri firigo kugeza igihe ipaki ifunguye. Ashobora kubikwa igihe kirekire. |
| Amata y'ifu | Irakunzwe cyane muri twe muri Sri Lanka. Ikorwa hakoreshejwe amata y'amazi ashyushye hanyuma amazi yose agakurwamo. Ishobora kandi kubikwa igihe kirekire. |
| Amata y'amata | Ubwoko bw'amata akorwa hakoreshejwe ubwoko bwihariye bwa bagiteri mu guteka amata asanzwe. Uburyohe bwayo buraryoshye gato. |
| Amata afite uburyohe | Amata afite uburyohe bwinshi nka vanila, shokora, na sitrobere, n'isukari, arakunzwe cyane n'abana bato. |
| Amata atari ay'amata | Izi ni inzira nziza ku bantu bafite ubwivumbure ku mata cyangwa abatarya ibikomoka ku matungo. Urugero, harimo soya, amande, ingano, n'amata y'inkoko. |
Ni izihe nyungu nyamukuru zo kunywa amata?
Kunywa amata bitanga inyungu nyinshi z'ingenzi ku mubiri wacu. Reka turebe kimwe kimwe kimwe.
1. Poroteyine zubaka umubiri
Tekereza umubiri wacu nk'inzu. Ibyuma by'ingenzi bikoreshwa mu kubaka iyo nzu ni poroteyine . Poroteyine ni inkingi y'ingenzi y'ibintu byose biri mu mubiri wacu, harimo imitsi yacu, amagufwa, uruhu, n'umusatsi. Ugereranyije, umuntu mukuru akeneye garama 50 za poroteyine ku munsi. Ikirahuri cy'amata y'inka (1% by'ibinure) kirimo garama 8 za poroteyine. Bityo rero ni isoko nziza ya poroteyine.
2. Kalisiyumu ifasha amagufwa n'amenyo gukomera
Kalisiyumu ni imyunyu ngugu y'ingenzi ikomeza amagufwa n'amenyo yacu. Irakenewe kandi kugira ngo amaraso agire uruziga, imitsi itsike, kandi umutima uhore utera neza . Ingano ya kalisiyumu ukeneye ku munsi iratandukanye bitewe n'imyaka yawe.
Abaganga basaba abantu barengeje imyaka 50 kunywa amata kugira ngo bagabanye ibyago byo kurwara indwara yo kubura amagufwa, indwara igenda igabanuka uko umuntu agenda akura. Nyamara, ubushakashatsi bufite ibitekerezo bitandukanye kuri ibi. Ubushakashatsi bumwe buvuga ko nubwo kunywa amata byongera ubucucike bw'amagufwa, nta ngaruka nini bigira mu gukumira kuvunika kw'amagufwa.
3. Bigufasha gusinzira neza nijoro
Niba ufite ikibazo cyo gusinzira nijoro, ushobora kuba warumvise umuntu akubwira ngo "unywe ikirahure cy'amata ashyushye hanyuma usinzire." Hari ukuri kuri ibi. Amata arimo aside amine yitwa tryptophan . Umubiri wacu ukoresha ibi kugira ngo ukore imiti ibiri y'ingenzi ku bwonko. Iyi ni serotonin na melatonin . Ibi bintu bibiri bifasha kuruhuka umubiri wacu n'ubwenge bwacu no kwitegura gusinzira. Ni nko kohereza ikimenyetso mu bwonko bwacu cy'uko igihe kigeze cyo gusinzira.
Ingorane z'amata n'ibintu ugomba kumenya
Nubwo amata ari ikinyobwa cyiza, ntabwo akwiriye buri wese. Hari kandi ibintu bike ugomba kwitondera.
| Ibintu ugomba kumenya | Ibisobanuro n'amabwiriza |
|---|---|
| Kutabasha kwihanganira Lactose | Iki ni ikibazo abantu benshi bafite. Impamvu ni uko umubiri ukora enzyme nke ya lactase, ikenewe mu gusya lactose, ubwoko bw'isukari iboneka mu mata. Niba ugize ibimenyetso nko kuzura, kubabara mu nda, no kubyimba mu gihe cy'iminota 30 cyangwa 40 uhereye igihe unyweye amata, ushobora no kugira iyi ndwara. Twebwe, turi Abanyaziya, dushobora kuyibona kenshi. Niba ufite gushidikanya kuri ibi , ni byiza kuvugana na muganga wawe. |
| Ibinure byinshi n'indwara z'umutima | Amata yuzuye ibinure arimo ibinure byinshi. Hari icyizere cy'uko kuyarya cyane bishobora kongera ibyago byo kurwara indwara z'umutima. Niyo mpamvu imiryango nka American Heart Association isaba guhitamo amata afite ibinure bike cyangwa adafite ibinure byinshi. |
| Guha abana bato | Ntugahe abana bari munsi y'umwaka umwe amata y'inka. Bishobora gutera kuva amaraso mu mara. Nanone, impyiko zabo ntizishobora kwihanganira poroteyine nyinshi mu mata y'inka. |
| Gukoresha amata mabi | Aya ni amata atarashyirwa mu mavuta yo mu bwoko bwa pasteurized, bivuze ko atarashyushywa kugira ngo yica mikorobe. Ashobora kuba arimo mikorobe zikomeye zishobora gutera indwara zikomeye nka listeria, tifoyide, na gituntu. Ntuzigere unywa amata mabi. Cyane cyane abana, abagore batwite, abageze mu zabukuru, n'abantu bafite ubudahangarwa bw'umubiri budakomeye (abafite indwara nka kanseri na virusi itera SIDA) bagomba kwitonda cyane kuri ibi. |
| Ingaruka za kanseri | Ubushakashatsi bumwe na bumwe bwerekana ko ibinure n'imisemburo mu mata na foromaje bishobora kongera ibyago byo kurwara kanseri zimwe na zimwe, nka kanseri ya prostate. Ariko, ubundi bushakashatsi bwerekana ko kalisiyumu na vitamine D mu mata bishobora kugabanya ibyago byo kurwara kanseri nka kanseri y'inkondo y'umura. Ibi rero biracyari mu cyiciro cy'ubushakashatsi. |
Amata akoreshwa gute?
Uretse kunywa amata, hari uburyo bwinshi bwo kongeramo amata mu mirire yacu.
- Icyayi cy'amata: Kirakunzwe cyane muri twe muri Sri Lanka.
- Teka igikoma: Mu gihe uteka igikoma ukoresheje ibintu nk'ingano n'umuceri, ushobora kongeramo amata aho kongeramo amazi. Muri ubwo buryo, kizaba gifite intungamubiri nyinshi.
- Ifu y'amata: Dukoresha amata mu gusiga amata mu mafunguro yacu.
- Ibindi bicuruzwa: Ibintu byinshi bikorwa mu mata, nka yawurute, amata adasukuye, foromaje, amavuta, ghee, na ice cream.
Igikuru ni ugushyira amata muri firigo neza nyuma yo kuyazana mu rugo. Iyo amata yangiritse, impumuro yayo irahinduka, ahinduka umuhondo, kandi ashobora gushonga. Niba ibyo bibaye, ntukayakoreshe.
Ubutumwa bwo kujyana mu rugo
- Amata ni isoko nziza ya kalisiyumu, poroteyine, na vitamine D. Ariko amata si ngombwa kugira ngo umuntu agire ubuzima bwiza.
- Niba unywa amata, ni byiza guhitamo ubwoko bw'amata afite ibinure bike, ukurikije ibyago byo kurwara indwara z'umutima.
- Niba ufite ibibazo byo mu gifu (kudashobora kwihanganira lactose) mu gihe unywa amata, ntugahangayike. Hari ubundi buryo nka soya na almond. Vugana na muganga wawe kuri ibi.
- Ntugahe abana bari munsi y'umwaka umwe amata y'inka. Nanone, irinde gukoresha amata mabi kandi adakoreshejwe mu gukaraba.
- Mu gihe uguze amata cyangwa ibindi bikomoka ku mata, soma ku kirango urebe niba hari isukari yongewemo. Amata aryoshye cyane cyane ashobora kuba arimo isukari nyinshi.
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