Ese warambiwe kugerageza uburyo butandukanye bwo kugabanya ibiro? Noneho ugomba kuba warumvise iby'iyi 'ndyo ifite poroteyine nyinshi'. Hari abantu bavuga ko ushobora kugabanya ibiro vuba ukoresheje ibi. Ukuri ni ukuhe kuri iyi nkuru? Ese kurya poroteyine nyinshi bigufasha kugabanya ibiro koko? Ese ni byiza ku mibiri yacu? Reka tubiganireho birambuye kandi uyu munsi.
Ese koko indyo irimo poroteyine nyinshi igufasha kugabanya ibiro?
Yego, hari ukuri kuri iyi nkuru. Indyo irimo poroteyine nyinshi ishobora kugufasha kugabanya ibiro
mu gihe gito . Impamvu nyamukuru ibitera ni uko poroteyine ari ikintu cyuzuza inda zacu vuba. Tekereza, niba uriye amagi abiri mu ifunguro rya mu gitondo, ntuzumva ushonje igihe kirekire kuruta niba uriye umutsima ukozwe mu ifu y'umugati. Ni ukuvuga ko iyo uriye poroteyine nyinshi, uzumva uhaze igihe kirekire. Hanyuma, kurya ikintu kimwe ku kindi no kurya ikintu kiryoshye, no kongeramo karori zitari ngombwa mu mubiri, biragenzurwa cyane. Iyi ni yo siyansi yoroshye hano.
Ariko ibuka ibi neza. Ibi si ubumaji. Ubu buryo bugira akamaro mu gihe gito gusa. Iyo usubiye ku ngeso mbi za kera zo kurya , ibiro wagabanutse bishobora kugaruka ku muvuduko utangaje. Kubwibyo, ikintu cyiza cyo gukora ni ukumenyera ubuzima bwiza ushobora gukomeza igihe kirekire. Ni byiza kuganira na muganga wawe kuri ibyo no gutegura uburyo bukunogeye.
Ni ubuhe bwoko bwiza bwa poroteyine bwagufasha kugabanya ibiro?
Nubwo waba utekereza ko uri ku 'ndyo yuzuye poroteyine,' ntushobora kurya ubwoko ubwo aribwo bwose bwa poroteyine. Tugomba guhitamo poroteyine ifite intungamubiri nyinshi, irimo ibinure bike byuzuye, kandi ifite karori nkeya. Dore ingero nziza:
- Inyama zitarimo uruhu: Inkoko, inyama y'inkoko, n'inyama z'inka cyangwa inyama z'ingurube zitarimo uruhu zanditseho 'loin' cyangwa 'rounded.' Ugomba kwirinda inyama zatunganyijwe nka sosiso n'amafi.
- Ibiryo byo mu nyanja: Amafi akungahaye kuri aside irike ya Omega -3, nka salmon, mackerel, na herring, ni ingirakamaro cyane.
- Ibishyimbo n'ibinyamisogwe: Ibishyimbo, ubunyobwa, ibishyimbo bibisi, n'amashaza, bikunze kugaragara mu gihugu cyacu, si isoko nziza ya poroteyine gusa, ahubwo ni n'uburyo bwiza bwo kubona fibre , bifitiye akamaro umubiri.
- Ibikomoka kuri soya: Ibintu nka tofu n'inyama za soya ni amahitamo meza ku barya inyama .
- Amata afite ibinure bike: Yawurute idafite ibinure byinshi, amata, na foromaje y'akataraboneka ni isoko nziza ya poroteyine.
- Amagi : Isoko yoroshye kandi ihendutse ya poroteyine yuzuye.
- Imbuto n'imbuto: Amande, walnuts, ubunyobwa, n'imbuto z'ibihaza bishobora kuribwa nk'ifunguro ryoroshye hagati y'amafunguro y'ingenzi.
Poroteyine zimwe na zimwe ziboneka mu biribwa ni zingana iki?
Reka turebe gato ingano ya poroteyine iri muri bimwe mu biribwa turya. Ibi bizagufasha gutegura amafunguro yawe.
| Ubwoko bw'ibiribwa | Ingano ya poroteyine (hafi) |
|---|
| Garama 85 (3 oz) z'inkoko idafite uruhu | garama 26 |
| Garama 85 (3 oz) z'amafi (bitewe n'ubwoko) | garama 17-20 |
| 1/2 cy'igikombe cya foromaje y'akazuyaza gake | garama 12.4 |
| 1/2 cy'igikombe cy'inkeri zitetse | garama 9 |
| 1/2 cy'igikombe cy'inkoko zitetse | garama 7.7 |
| Igi 1 rinini | garama 6 |
| Garama 113 (4 oz) za yawurute idafite ibinure byinshi | garama 6 |
| Garama 113 (4 oz) z'amata adafite ibinure byinshi | garama 4 |
Ese ukeneye no gutekereza ku binyabutabire n'ibinure?
Yego rwose! Ikosa rikomeye abantu benshi bakora ni ukuvana burundu ibinure n'ibinure mu mirire yabo kuko baba barya poroteyine nyinshi. Ibyo ni bibi cyane. Imibiri yacu ikeneye izi ntungamubiri zose ku rugero rukwiye kugira ngo ikore neza. Ikintu cy'ingenzi ni uguhitamo ibinure "byiza" n'ibinure "byiza".
- Karubohidrati nziza:
- Imbuto n'imboga bishya
- Ibinyampeke byuzuye nk'umuceri w'umukara, ingano, n'amasaka
- Ibinyamisogwe nk'amashu, ubunyobwa n'ibishyimbo bibisi
- Amata na yawurute bidafite ibinure byinshi
- Ibinure byiza:
- Avoka
- Amavuta ya elayo
- Amafi (nk'amafi ya salmon, tuna)
- Imbuto nk'amande, walnuts, na cashews
- Imbuto z'ibihaza, imbuto z'ibihwagari
Indi nama nziza yo kugabanya inzara ni
ukugabanya karori zose urya ku munsi mu mafunguro 4 cyangwa 5 mato, aho kurya byose icyarimwe. Ese koko iyi ndyo irimo poroteyine nyinshi ni umutekano?
Iki ni cyo gice cy'ingenzi cyane. Ku muntu ufite ubuzima bwiza muri rusange, gukurikiza ubwo bwoko bw'indyo
mu gihe gito ntacyo bizatwara cyane. Ariko, kubikora
mu gihe kirekire bishobora gutera ibibazo byinshi by'ubuzima.
Ni ngombwa kuvugana na muganga wawe mbere yo gutangira indyo iyo ari yo yose yo kugabanya ibiro, cyane cyane iyi nk'iyi. Niba urwaye diyabete cyangwa izindi ndwara zidakira, nk'indwara y'impyiko, ntugerageze ikintu nk'iki udafite inama za muganga.
Dore zimwe mu ngaruka zo gukurikiza indyo irimo poroteyine nyinshi mu gihe kirekire:
- Kubura intungamubiri: Iyo ugabanyije indyo ikungahaye kuri karubohidrati, ushobora kubura fibre n'izindi ntungamubiri z'ingenzi. Ibi bishobora gutera impumuro mbi, kuribwa umutwe igihe kirekire, no kuribwa mu nda.
- Kongera ibyago byo kurwara indwara z'umutima: Iyo urya inyama zitukura nyinshi zifite ibinure byinshi kandi ugatanga poroteyine, urugero rwa cholesterol mbi mu mubiri wawe, cyangwa cholesterol ya LDL, rushobora kwiyongera, bigatuma ibyago byo kurwara indwara z'umutima byongera.
- Ingaruka z'impyiko:Impyiko zigomba gukora cyane kurusha uko bisanzwe kugira ngo zikure imyanda mu mubiri mu gihe cyo gukora poroteyine. Nubwo umuntu muzima ashobora kwihanganira ibi mu gihe gito, mu gihe kirekire bishobora kugira ingaruka ku mikorere y'impyiko. Ibi ni bibi cyane ku muntu usanzwe afite indwara y'impyiko.
Ubutumwa bwo kujyana mu rugo
- Indyo ikungahaye kuri poroteyine ishobora kugufasha kugabanya ibiro mu gihe gito, kuko ishobora kugufasha kumva uhaze.
- Uko byagenda kose, cyane cyane niba ufite indwara zidakira nka diyabete cyangwa indwara z'impyiko, banza uganire na muganga wawe mbere yo gutangira ubwoko bw'indyo.
- Mu gihe ufata poroteyine, hitamo ahantu hazima nk'inyama, amafi, amagi n'inkeri aho guhitamo inyama zirimo ibirungo nk'isosiso.
- Ongeraho poroteyine gusa, ahubwo unashyiremo karubohidrati nziza (imbuto, imboga, ibinyampeke byuzuye) n'ibinure byiza (avoka, imbuto z'ubunyobwa) mu ndyo yawe.
- Iyi si igisubizo cy'igihe kirekire. Ikintu cyiza wakora ni ugufata gahunda yo kurya neza kandi iboneye ushobora gukomeza ubuzima bwawe bwose.
Kugabanya ibiro, poroteyine, indyo ya poroteyine, kurya neza, imirire, gucunga ibiro, kugabanya ibiro
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.