Twese tuzi ijambo 'inflammation', sibyo? Tekereza iyo urumwe n'umubu, cyangwa iyo ugize igisebe gito cyanduye, agace gahinduka umutuku, kabyimba, kandi gashyushye. Ibyo ni byo twita inflammation. Ariko se wari uzi ko ubu bwoko bw'inflammation bushobora no kugaragara mu mibiri yacu, mu buryo tutabona? Ubushakashatsi buheruka bw'ubuvuzi bwagaragaje ko hari isano ikomeye hagati y'inflammation idakira igaragara mu mubiri n'ubwoko bubiri bwa diyabete bukunze kugaragara muri sosiyete muri iki gihe (Diyabete yo mu bwoko bwa 2). Inkuru nziza ni uko hari byinshi dushobora gukora kugira ngo tugabanye iyi ndwara. Reka tubiganireho birambuye uyu munsi.
Ni iki mu by'ukuri ubu bubyimba buba mu mubiri?
Ku muntu urwaye Diyabete yo mu bwoko bwa 2, umubiri ntukora imisemburo ya insuline ihagije. Cyangwa, umubiri ntushobora gukoresha insuline ikora neza. Muri make, insuline ni urufunguzo rukorerwa mu ipansya ryacu rugenzura urugero rw'isukari mu maraso.
Hari ibintu byinshi bigira ingaruka ku mikorere y'iyi insuline. Muri byo, icy'ingenzi ni umubyibuho ukabije utari ngombwa mu mubiri , cyane cyane ibinure biba biri hafi y'igifu n'ingingo z'imbere mu nda. Ubu abashakashatsi bavumbuye ko imiti imwe n'imwe iva muri utwo turemangingo tw'ibinure itera ububyimbirwe budakira kandi bworoshye mu mubiri wacu. Ibi ni nk'umuriro muto utwika hanyuma ugapfa. Uku kubyimba ni byo bitera indwara nyinshi nka diyabete.
Uku kubyimba imbere, kimwe no kubyimba kubaho iyo udukoko tukurumye, ntabwo bigaragara inyuma. Ariko, byangiza imikorere ya insuline mu mubiri bucece.
Ibinyabutabire bitera ububabare n'indwara ya diyabete
Abashakashatsi bamaze imyaka myinshi bazi ko abantu barwaye diyabete bafite ibimenyetso byinshi by’ububyimbirwe mu mubiri wabo kurusha abantu bazima. By’umwihariko, abarwayi ba diyabete bafite ibinyabutabire byinshi by’ububyimbirwe byitwa cytokines .
None se, kutagira ubunararibonye mu myitozo ngororamubiri n'umubyibuho ukabije byongera gute urugero rw'ibinyabutabire mu mubiri (cytokine) no gutanga inzira yo kurwara diyabete?
Abashakashatsi basanze izi cytokine zikunze kuboneka mu ngingo z'ibinure. Ibi bivuze ko ibinure byinshi mu mibiri yacu, cyane cyane mu gice cy'inda, bikomeza gukora iyi miti itera ububabare. Ibi bibangamira imikorere ya insuline. Iyi ndwara tuyita ubudahangarwa bwa insuline .
Hari uruhererekane ruteye akaga cyane rurimo gukorwa hano.
1. Ibinure byinshi byongera ububyimbirwe mu mubiri.
2. Uko ububyimbirwe bwiyongera, uturemangingo tw'umubiri tugenda tugabanuka ku mpungenge za insuline (Insulin Resistance).
3. Uko ubudahangarwa bwa insuline bwiyongera, ni ko no kubyimba mu mubiri bigenda byiyongera.
4. Uko uru rugendo rukomeza, urugero rw'isukari mu maraso rugenda rwiyongera buhoro buhoro, amaherezo rukagera ku rugero rudasubirwaho, bigatera Diyabete yo mu bwoko bwa 2.
Byongeye kandi, guhangayika cyane mu byiyumvo bishobora no kongera urugero rw'ibinyabutabire bitera ububabare mu mubiri. Kubwibyo, kwita ku buzima bwo mu mutwe wawe nabyo ni ingenzi cyane muri uru rugendo.
Ni gute imyitozo ngororamubiri ishobora kurwanya ubu bubyimba?
Byagaragaye ko umuntu ufite ibyago byo kurwara diyabete ashobora kugabanya cyane ibyago byo kurwara diyabete akora imyitozo yoroshye, nko kugenda n'amaguru vuba mu gihe cy'iminota 30 ku munsi , iminsi myinshi mu cyumweru. Imwe mu mabanga y'ibi ni imikorere irwanya ububyimbirwe bw'imyitozo ngororamubiri.
Iyo ukora siporo, umubiri wawe urekura imiti myinshi irwanya ububyimbirwe. Yongera cyane ubushobozi bw'uturemangingo tw'umubiri wawe, cyane cyane uturemangingo tw'imitsi, bwo kumva insuline. Ibi byorohereza uturemangingo twawe gukoresha isukari iri mu maraso yawe nk'ingufu. Ntukeneye ibikoresho byiza byo gukora siporo kugira ngo ubone izi nyungu. Ushobora kubona ibi bisubizo ukoresheje ikintu cyoroshye nko kugenda n'amaguru buri munsi.
Ese tugomba gufata indyo irwanya ububyimbirwe?
Ibyokurya turya nabyo bigira ingaruka zikomeye ku kongera cyangwa kugabanya ububyimbirwe mu mubiri. Ariko ibuka ko bigoye kwirinda diyabete urya ibiryo bigabanya ububyimbirwe gusa kandi ntugabanye ibiro. Ni igihe gusa kugabanya ibiro no gukora imyitozo ngororamubiri bihuye niho ingaruka zikomeye zo kurwanya ububyimbirwe ziba.
Reka turebe ibyo kurya bigabanya kandi byongera ububyimbirwe.
| Icyiciro cy'ibiribwa | Ingero |
|---|---|
| 👍 Ibiribwa bigabanya ububyimbirwe mu mubiri (Birwanya ububyimbirwe) | |
| Amavuta meza | Amavuta ya elayo, amavuta ya canola, amavuta ya flaxseed, n'amavuta y'amafi akungahaye kuri Omega-3. |
| Imbuto n'imbuto | Avoka, walnuts. |
| Imboga n'imbuto | Imboga z'icyatsi kibisi nk'inyanya, amacunga, epinari, n'izindi mboga nyinshi n'imbuto. |
| 👎 Ibiryo byongera ububyimbirwe mu mubiri kandi bigomba kugabanuka (Pro-inflammatory) | |
| Ibinure bitari byiza | Ibiribwa birimo aside irike ya trans (ibikomoka ku migati myinshi, ibiryo bikaranze cyane), margarine, imboga zikozwe mu buryo bwa "shortning". |
| Inyama zitukura | Kurya inyama nyinshi nk'inyama z'inka n'ingurube. |
| Ibikomoka ku mata byuzuye ibinure | Kurya foromaje nyinshi, amavuta, amata yuzuye ibinure, na yawurute. |
Ubutumwa bwo kujyana mu rugo
- Hari isano ya hafi cyane hagati ya Diyabete yo mu bwoko bwa 2 n'ububyimbirwe mu mubiri.
- Ibinure byinshi, cyane cyane hafi y'inda, niyo mpamvu ikomeye itera ubu burwayi buhoraho.
- Kubyimba no kudakora insuline mu mubiri ni ibintu bikomeye bikomezanya.
- Iyi ndwara ishobora kugenzurwa no kwirindwa binyuze mu kugira ibiro byiza, gukora imyitozo ngororamubiri buri munsi, no kurya ibiryo bigabanya ububyimbirwe (imbuto nshya, imboga, amavuta meza).
- Niba ufite impungenge ku bijyanye na diyabete cyangwa amakuru ari muri iyi nkuru, nyamuneka vugana na muganga w'umuryango wawe kuri ibyo kandi ushake inama.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.