Ese kurya Muesli mu gitondo ni byiza ku mubiri koko? (Ibyiza bya Muesli ku buzima)

Kubera ubuzima buhuze muri iki gihe, ifunguro rya mu gitondo ni ikibazo ku bantu benshi. Bityo, buri wese arimo gushaka ikintu gishobora gutekwa vuba kandi byoroshye, kandi kikaba cyiza ku buzima . Muri ibyo, Muesli ni ifunguro rikunzwe n'abantu benshi. Ese iyi Muesli, ikorwa no kongeramo ibintu nk'ingano, imbuto zumye, ni ingirakamaro koko nkuko tubitekereza? Cyangwa ifite uruhande rubi tutazi? Reka tubimenye uyu munsi.

Akamaro ko kurya ifunguro rya mu gitondo rifite ubuzima bwiza

Ifunguro rya mu gitondo ni ifunguro riduha imbaraga dukeneye umunsi wose kandi ni ingenzi cyane ku buzima bwacu. Hari abantu basiba ifunguro rya mu gitondo bashaka kugabanya ibiro, ariko mu by'ukuri bigira ingaruka zitandukanye.

Tekereza, niba uramutse ubuze ifunguro rya mu gitondo hanyuma ukarya inzara nyinshi ku manywa, uhita urya ibiryo byinshi icyarimwe. Ni nako bigenda nijoro. Ibi bishobora gutuma ibintu nk'isukari mu maraso na cholesterol bigabanuka. Ubushakashatsi bwakozwe muri Kaminuza ya Harvard bwagaragaje ko abagabo babuze ifunguro rya mu gitondo bafite ibyago byinshi byo kurwara indwara y'umutima cyangwa gupfa bazize indwara z'umutima ku kigero cya 27% kurusha abarya ifunguro rya mu gitondo.

Gusiba ifunguro rya mu gitondo nabyo bishobora kuba bifitanye isano n'ibi bintu bishobora gutera ibyago:

• Umubyibuho ukabije
• Umuvuduko ukabije w'amaraso
• Igipimo cya cholesterol kiri hejuru
• Diyabete

Kandi mu byiza ku bana:

• Guteza imbere kwibuka
• Ubushobozi bwo gukemura ibibazo bwiyongera
• Ubwiyongere bw'amanota y'ibizamini
• Ubwitabire bw'abanyeshuri ku ishuri burimo kwiyongera.
• Kuba uri mu bihe byiza
• Kongera ubushobozi bwo kuguma uri maso no kwibanda ku kintu

Akamaro k'ibihwagari ku buzima kaboneka muri muesli

Ikintu cy'ingenzi kiri muri muesli ni oats. Oats ni ubwoko bw'ibinyampeke bikungahaye kuri fibre, bikaba ingirakamaro cyane ku mubiri wacu. Oats zirimo ubwoko bwihariye bwa fibre isobagurika yitwa beta-glucan .

Muri make, beta-glucans zigabanya umuvuduko w'igogora. Ibi bivuze ko wumva uhaze nubwo wamaze kurya bike, kandi ntushobora kumva ushonje cyane. Ibi bifasha kugenzura kurya cyane no kugabanya ibiro .

Amashu ni ibiryo bikungahaye kuri:

• Fibre
• Fosifore
• Thiamine
• Manyeziyumu
• Zinc

Fibre ishongeshwa n'idashobora gushonga mu mashu itanga izindi nyungu nyinshi ku mubiri wacu. Kurya indyo ikungahaye kuri fibre:

• Bishobora kugabanya urugero rwa cholesterol mbi.
• Bifasha mu kugenzura urugero rw'isukari mu maraso.
• Bifasha kugumana ibiro byiza.
• Bigabanya ibyago byo kurwara ubwoko butandukanye bwa kanseri.
• Bigabanya ibyago byo kurwara indwara z'umutima.
• Birinda ibibazo nko kutagira impatwe no kugenzura uburyo amara agenda.
• Bigabanya ibyago byo kurwara kanseri y'amara.

Akamaro k'imbuto zongewe kuri Muesli

Ikindi kintu cyiza kuri muesli ni ubwoko bw'imbuto. Imbuto nka amande, cashew, na walnuts ni ububiko bw'intungamubiri nziza ku mutima.

Reka turebere hamwe ibintu bitanga ubuzima bwiza ku mutima biri muri izi mbuto n'akamaro kazo.

Ibintu ugomba kwitondera mugihe urya muesli

Tumaze igihe tuvuga ku byiza bya muesli. Ariko hari urundi ruhande tugomba kwitondera. Ni isukari .

Twese tugomba kumenya ingaruka mbi zishobora guterwa no kurya isukari nyinshi.

• Diyabete n'umubyibuho ukabije: Isukari nyinshi ni imwe mu mpamvu zitera diyabete n'umubyibuho ukabije.
• Indwara z'umutima: Isukari nyinshi si nziza ku mutima wacu. Isukari nyinshi ishobora kongera umuvuduko w'amaraso no gutera ububabare budakira mu mubiri. Ibi byongera ibyago byo kurwara indwara z'umutima.
• Indwara y'umwijima urimo ibinure: Umwijima wacu uhindura isukari nk'uko uhindura inzoga. Rero iyo isukari ibaye nyinshi, umwijima ntushobora kuyifata ugatangira kuyibika nk'ibinure. Ibi bitera indwara yitwa 'indwara y'umwijima urimo ibinure'.

Ubushakashatsi bwakozwe mu myaka 15 bwagaragaje ko abantu barya hagati ya 17% na 21% bya karori zabo za buri munsi zikomoka ku isukari bari bafite ibyago byinshi byo gupfa bazize indwara z'umutima ku kigero cya 38% ugereranyije n'abarya 8% gusa bya karori zabo za buri munsi zikomoka ku isukari.

None se, twakemura dute iki kibazo cy'isukari maze tukabona ibyiza nyabyo bya Muesli? Uburyo bwiza ni uguteka Muesli yacu mu rugo . Hanyuma dushobora gukora Muesli iryoshye kandi nziza tudashyizemo isukari, twongeramo ingano nziza, imbuto nziza nk'imbuto z'indobanure duhitamo, imbuto za chia, imbuto za flax, imbuto z'ibihaza, n'imbuto nshya.

Niba uguze muesli mu iduka, ni ngombwa cyane gusoma neza icyapa cyanditseho no kugenzura ingano y'isukari yongewemo .