Ese nawe uhora wumva ushonje? Cyangwa ushaka uburyo bwiza bwo kugabanya ibiro ? Wenda ufite ibibazo by'isukari mu maraso na cholesterol . Uyu munsi turimo kuvuga ku kintu gishobora gufasha muri byinshi muri ibi bibazo kandi gishobora kongerwa mu mirire yacu. Ni fibre iri mu biribwa turya, cyangwa "" nk'uko tubivuga mu rurimi rwa Sinhala.
Mu magambo make, fibre ni iki?
Fibre ni ubwoko bwa karubohidrati turya. Ariko ntabwo bimeze nk'izindi karubohidrati. Ubusanzwe, ibinyampeke n'isukari turya bigogorwa mu mubiri bigahinduka isukari yoroshye. Ariko fibre ntabwo igogorwa muri ubwo buryo. Ibyo bivuze ko inyura mu mara yacu idahindutse igasohoka mu mwanda wacu.
Ushobora kwibaza uti "None se akamaro kabyo ni akahe?". Iyo ni yo ngingo. Nubwo fibre idatwarwa n'imibiri yacu, ikora akazi gakomeye ko gufasha ubuzima bwacu. Fibre ikora nk'umusemburo usukura amara yacu.
Hari ubwoko bubiri bw'ingenzi bwa fibre:
1. Fibre ishongesha: Ubu bwoko bushongesha mu mazi bugakora ikintu gisa na gel. Bugabanya umuvuduko w'ibiryo mu mara yacu, bigatuma twumva dushize. Bunafasha mu kugenzura urugero rwa cholesterol n'isukari mu maraso.
2. Fibre idashonga: Iyi ntishonga mu mazi. Yongera ubunini mu mwanda wacu, bigatuma woroha kuyinyura mu mara. Ibi nibyo bifasha cyane cyane kwirinda impatwe .
Ubwo bwoko bwombi ni ingenzi cyane ku mibiri yacu, bityo rero tugomba kurya ibiryo bitanga byombi.
Kuki fibre ari ingenzi cyane ku mibiri yacu?
Fibre ni ifunguro ryiza cyane rifasha kubungabunga ubuzima bw'imibiri yacu myinshi. Reba ibyiza byaryo.
Ku buzima bw'igogora
Akamaro gakomeye ka fibre ni uko ifasha mu gutuma uturemangingo tw’igogora tubaho neza. Nkuko twabivuze mbere, fibre isukura amara yacu. Si ibyo gusa, ahubwo fibre ni ifunguro ryiza cyane ku mikorobe nziza zo mu mara yacu. Iyo izi bagiteri nziza ari nziza, ubudahangarwa bwacu buriyongera, kandi umubyibuho ukabije uragabanuka.Kandi ibyago byo kurwara izindi ndwara nyinshi biragabanuka. Nanone, mu kwirinda impatwe, bigabanya ibyago byo kurwara indwara nka kanseri y'amara na diverticulitis.
Ku buzima bw'umutima
Fibre ishongesha ishobora kugabanya urugero rwa cholesterol mbi, cyangwa cholesterol ya LDL, mu maraso yacu. Iyo cholesterol igabanutse, ibyago byo kurwara indwara z'umutima na byo biragabanuka.
Kugenzura isukari mu maraso
Waba urwaye diyabete cyangwa uri mu kaga ko kurwara diyabete, fibre ni inshuti yawe magara. Fibre, cyane cyane fibre ishongesha, igabanya uburyo isukari ikwirakwira mu biribwa turya. Ibi bifasha mu kugenzura ukwiyongera gutunguranye kw'isukari mu maraso nyuma yo kurya. Ibi bishobora kandi kugabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2.
Kugabanya ibiro
Fibre ni ingenzi ku bantu bagerageza kugabanya ibiro. Iyo uriye ibiryo bikungahaye kuri fibre, wumva uhaze igihe kirekire. Ibi bigabanya kurya kenshi no kurya karori zitari ngombwa. Ibi ni ingirakamaro cyane mu kugabanya ibiro.
Ese abana bawe nabo bakeneye fibre?
Yego rwose! Fibre ni ingenzi cyane ku bantu bakuru ndetse n'abana. Fibre irinda amara yabo magufi gusukura kandi ikabafasha kwirinda impatwe. Fibre ibafasha kandi kwinjiza intungamubiri mu bindi biribwa barya.
Ariko ingano y'umunyu abana bakeneye iratandukanye bitewe n'imyaka yabo.
- Umwana uri hagati y'imyaka 1-3 akeneye garama 19 za fibre ku munsi.
- Umwana uri hagati y'imyaka 4-8 akeneye garama 25 ku munsi.
Icy'ingenzi ni ukongera fibre mu mirire y'umwana wawe no kumuha amazi ahagije yo kunywa , bitabaye ibyo impatwe ishobora kwiyongera.
Ni ibihe biribwa bifite fibre nyinshi?
Inkuru nziza ni uko dushobora kubona byoroshye ibiryo birimo fibre nyinshi. Dore ingero zimwe na zimwe.
| Ubwoko bw'ibiribwa | Ibisobanuro n'ingano ya fibre |
|---|---|
| Ingano | Beta- glucan mu nganoAmashu arimo ubwoko bwihariye bwa fibre isobagurika bwitwa. Ibi ni byiza cyane mu kugenzura cholesterol n'isukari. Igikombe cy'amashu mabi kirimo garama zigera kuri 8 za fibre. |
| Ibishyimbo/Ibinyamisogwe | Ibinyamisogwe nk'ibishyimbo, amashaza, ibishyimbo bibisi, n'amashu byuzuyemo fibre. Igice kimwe cya kabiri cy'igikombe cy'ibishyimbo bitetse gishobora kuba kiri hagati ya garama 4-10 za fibre. |
| Avoka | Imbuto ikungahaye ku binure byiza ku mutima na fibre. Igice cya kabiri cy'igikombe cya avoka kirimo garama zigera kuri 5 za fibre. |
| Amapera | Imbuto nziza cyane ikungahaye kuri vitamine C na K, ndetse na fibre. Ifu y'ingagi iri hagati igizwe na garama 5.5 za fibre. |
| Imbuto za Chia | Kimwe mu biribwa bifite fibre nyinshi. Agace kamwe (hafi ibiyiko 2) by'imbuto za chia karimo garama 9.75 za fibre. Bikora gel iyo bivanze n'amazi, bifasha kongera guhaga. |
| Imboga n'imbuto | Imboga nyinshi n'imbuto bikungahaye kuri fibre, nka broccoli, karoti, beterave, epinari, imineke, pome, blueberries, raspberries. Imboga zo mu gace dutuyemo nka kohlrabi, dambala, na okra nazo ni isoko nziza cyane ya fibre. |
Bigenda bite iyo ufashe fibre nyinshi?
Nubwo fibre ari nziza, ikintu cyose kirenze urugero si cyiza. Kurya garama zirenga 50-70 za fibre ku munsi bishobora gutera ingaruka mbi. Ibi biterwa nuko kurya fibre nyinshi bishobora kugora umubiri kwinjiza intungamubiri z'ingenzi nka zinc, fer, magnesium, na calcium.
Ibintu bishobora kubaho iyo uriye fibre nyinshi ni ibi bikurikira:
- Gazi/Kubyimba kw'ibinure
- Kubabara mu nda
- Impiswi cyangwa kwituma mu buryo butari bwo
- Kuziba amara - ibi ni gake cyane
- Isukari nke mu maraso
Rero, iyo wongeyemo fibre mu mirire yawe,Tangira buhoro buhoro, ntukongere byinshi icyarimwe. Nanone, iyo urimo kongera ifunguro ryawe rya fibre, ntukibagirwe kunywa nibura ibirahuri 8-10 by'amazi ku munsi .
Menya neza ko uganira na muganga wawe ku ngano ikwiye ya fibre, cyane cyane niba ufite indwara nk'indwara yo kubyimba amara (IBD).
Ubutumwa bwo kujyana mu rugo
- Fibre ni ingenzi mu igogora ryacu, ubuzima bw'umutima, kugabanya ibiro, no kugenzura isukari mu maraso.
- Hari ubwoko bubiri bwa fibre, bushongesha n'ubudashongesha, kandi byombi ni ingenzi kuri twe.
- Shyiramo ibiryo nk'ingano, imbuto, imboga, imbuto (cyane cyane avoka, ingwa), n'imbuto za chia mu ndyo yawe ya buri munsi.
- Iyo utangiye kurya indyo irimo fibre nyinshi, tangira buhoro buhoro kandi ntukibagirwe kunywa amazi menshi.
- Niba ufite ikibazo cy’uburwayi, cyane cyane ikibazo cy’igogora, banza uganire na muganga wawe mbere yo kugira icyo uhindura ku mirire yawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.