Ubwo washakaga uburyo bwo kugabanya ibiro, umuntu agomba kuba yarakubwiye ngo 'urye poroteyine nyinshi kandi urye ibiryo bike birimo ibirungo nk'umuceri', sibyo? Uyu munsi tugiye kuvuga kuri iyi ndyo ikunzwe cyane. Ni iki mu by'ukuri, ni iki cyiza ku mubiri, kandi ni nde ukwiriye, reka tubiganireho neza.
Amount of water to drink
Know the amount of water needed per day based on weight, activity and climate
Iyi ndyo irimo poroteyine nyinshi kandi irimo karubohidrati nke ni iyihe?
Muri make, ibi bikubiyemo kongera ingano y'ibiribwa bikungahaye kuri poroteyine (nk'amafi, inyama, n'amagi ) mu mafunguro yacu ya buri munsi, mu gihe tugabanya ibiryo birimo karubohidrati nyinshi, nk'umuceri, umugati, ibinyampeke , n'ibirayi.
Abantu benshi bahitamo kurya indyo nk'iyi kugira ngo bagabanye ibiro. Ariko, hari n'abakurikiza ubu buryo kugira ngo bagenzure urugero rw'isukari mu maraso n'indwara nka diyabete na prediabete.
Ubu buryo bwatangiye gukundwa ku isi ahagana mu myaka ya 1970, cyane cyane hamwe na (Atkins Diet ). Hanyuma haje uburyo butandukanye nka (Paleo Diet), (South Beach Diet) n'ubundi buzwi cyane ( Keto Diet ). Muri ibi byose, muri rusange bivugwa ko hagati ya 30% na 50% bya karori zose zikoreshwa ku munsi zigomba kuboneka muri poroteyine.
Ariko ibuka ko mbere yo gutangira indyo iyo ari yo yose, cyane cyane niba ufite izindi ndwara, ari ngombwa cyane kuvugana na muganga wawe no kugisha inama.
Ni gute iyi gahunda yo kurya ikora imbere mu mubiri?
Isoko nyamukuru y'ingufu ku mibiri yacu ni karubohidrati, ari zo sitashi. Iyo tugabanya ibintu nk'umuceri n'umugati, imibiri yacu ntigira karubohidrati zihagije zo gutanga ingufu.
Bigenda bite se? Imibiri yacu ni abanyabwenge cyane. Ishakisha ubundi buryo bwo kubona ingufu. Ni ukuvuga gutangira gutwika ibinure bibitswe mu mubiri no kurema ingufu. Iyo ibinure bitwitswe muri ubu buryo, havuka ikintu cyitwa ketones. Nyuma y'ibyo, izi ketones ziba isoko nyamukuru y'ingufu ku mubiri. Iyi mimerere yitwa ketosis mu buvuzi.
Ubu buryo bukora ku buryo bukurikira:
- Ibiro bitangira kugabanuka uko umubiri utwika ibinure.
- Kurya poroteyine nyinshi bigabanya inzara kandi bigatuma wumva uhaze . Ibi kandi bigenzura kurya kenshi.
- Kubona poroteyine ihagije bifasha no gukura kw'imitsi .
Wakora iki niba utangiye ubwoko bw'indyo?
Ikintu cya mbere ugomba kuvuga ni uko, mbere yo gutangira ibi , hura na muganga wawe muganire ku buzima bwawe. Ni ngombwa kumenya niba ibi bihuye n'izindi ndwara ushobora kuba ufite.
Noneho tekereza kuri ibi bintu:
- Tegura ibintu bikenewe mu rugo: Zana kandi ubike imboga n'inyama birimo poroteyine nyinshi, zirimo karubohidrati nkeya nk'amafi, inkoko, amagi, foromaje, broccoli, epinari na cauliflower.
- Tekereza ku byo kurya: Ibyokurya byinshi dufungura buri gihe biba birimo karubohidrati nyinshi. Rero, pakira ibyo kurya bikungahaye kuri poroteyine nka foromaje, igi ritetse, cyangwa yawurute y'Abagereki.
- Nywa amazi menshi: Iyo tugabanyije kurya imbuto, ingano y'amazi umubiri wacu ubona ishobora kugabanuka. Rero ibuka kunywa amazi menshi umunsi wose.
- Shyiraho intego: Ntugerageze guhindura ibintu byose icyarimwe. Kora impinduka nto kandi wishyirireho intego zifatika ushobora gukomeza gukora.
Ni iki ushobora kurya kandi ni iki wagakwiye kugabanya?
Kugira ngo umenye neza ibi, reba imbonerahamwe iri hepfo.
| Ubwoko bw'ibiryo | Ingero (ibintu byiza byo kurya cyane) |
|---|---|
| Inyama n'amafi | Inkoko, inyama z'inka, amafi (cyane cyane amafi afite ubuzima bwiza nka salmon, mackerel, herring, na sardine), amagi. |
| Imboga (zifite karubohidrati nkeya) | Brokoli, epinari, kale, amashu, concombre, chouflage. |
| Ibyokurya by'amata n'ibindi | Foromaje, yawurute y'Abagereki, tofu. |
| Imbuto n'amavuta | Avoka, amavuta ya elayo, imbuto nk'amakashe, amande (mu rugero ruto). |
| Imbuto (zifite karubohidrati nkeya) | Imbuto nk'amashu n'amashu ku rugero ruto cyane. |
| Ibintu byo kugabanya cyangwa guhagarika | Umuceri, umugati, imboga, ibirayi, ibijumba, ibinyampeke, isukari n'ibinyobwa biryoshye, imbuto zirimo isukari nyinshi (nk'imyembe, imineke). |
Ni izihe nyungu n'ingaruka z'iyi ndyo?
Kimwe n'ibindi byose, ubu buryo bufite ibyiza n'ibibi byabwo. Ni ngombwa kubimenya byombi.
| Ibyiza | Ingaruka n'ibibi byazo |
|---|---|
| Kugabanya ibiro: Poroteyine bigufasha kumva uhaze igihe kirekire, bigabanya ubushake bwo kurya bitari ngombwa. Mu ntangiriro, kugabanya karubohidrati nabyo bishobora kugufasha kugabanya ibiro ukuraho amazi mu mubiri wawe. | Kolesteroli nyinshi: Kurya inyama nyinshi zirimo ibinure n'ibikomoka ku mata byuzuye ibinure bishobora kongera urugero rwa kolesteroli mbi no kongera ibyago byo kurwara indwara z'umutima. |
| Kugenzura isukari mu maraso: Kubera ko ari bike mu binyabutabire, bifasha mu kugenzura urugero rw'isukari mu maraso ku bantu barwaye diyabete n'abataratangira kugira diyabete. | Ingaruka ku mpyiko: Iyo umuntu usanzwe afite indwara y'impyiko ariye poroteyine nyinshi, bishobora guteza umutwaro mwinshi ku mpyiko no kwangiza imikorere yazo. |
| Gukomeza imitsi: Indyo zimwe na zimwe zigabanya imitsi hamwe no kugabanya ibiro. Ariko, ubu buryo bufasha gukomeza imbaraga z'imitsi kuko butanga poroteyine nyinshi. | Kubura intungamubiri: Iyo ugabanyije imbuto, imboga, n'ibinyampeke birimo karubohidrati, ushobora kutagira vitamine, imyunyungugu na fibre umubiri wawe ukeneye. |
| Amabuye y'impyiko n'intege nke z'amagufwa: Poroteyine nyinshi ishobora gutuma kalisiyumu nyinshi isohoka mu nkari. Dukurikije ubushakashatsi bumwe na bumwe, ibi bishobora kongera ibyago byo kurwara amabuye y'impyiko n'intege nke z'amagufwa (osteoporosis). |
Ni nde utagomba gukurikiza iyi ndyo?
Iyi ndyo ntikwiriye abantu bafite ibibazo bimwe na bimwe by'ubuzima. Niba ufite kimwe muri ibi, ntukabitekerezeho.
- Abantu bafite indwara z'impyiko cyangwa ibibazo by'impyiko .
- Ababyeyi batwite cyangwa bonsa. Indyo yuzuye ni ingenzi kuri nyina no ku mwana muri iki gihe.
- Abantu bafite ibibazo byo kutagira impatwe . Iyi ndwara ishobora kwiyongera bitewe no kubura ibiryo bikungahaye kuri fibre.
- Abantu bafite cyangwa bigeze kugira ibibazo byo kurya , batekereza ibiryo mu buryo budasanzwe.
Amaherezo, umuntu mwiza wo gufata icyemezo niba ibi bikubereye ni muganga wawe. Vugana na we cyangwa inzobere mu mirire maze ufate gahunda izagufasha kubona intungamubiri zose ukeneye.
Wibuke ko kugabanya ibiro neza atari ukurya indyo y'igihe gito, ahubwo ni ukugira ubuzima bwiza ushobora gukomeza ubuzima bwawe bwose.
Ubutumwa bwo kujyana mu rugo
- Indyo irimo poroteyine nyinshi kandi irimo karubohidrati nkeya ishobora gufasha bamwe kugabanya ibiro, ariko si ibya buri wese.
- Mbere yo gutangira ubwoko bw'indyo, banza uganire na muganga wawe.
- Iyi ndyo ntikwiriye abantu bafite indwara zidasanzwe nk'indwara z'impyiko cyangwa gutwita.
- Ubu buryo bushobora kugorana kubukomeza igihe kirekire, kandi hari ibyago byo kubura imirire.
- Kugira ngo hagenzurwe ibiro burundu, aho kuba indyo y'igihe gito,Indyo yuzuye kandi iboneye hamwe n'ubuzima burimo imyitozo ngororamubiri ni ingenzi.
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