Menya ukuri kuri ibi biribwa biteje akaga byitwa 'ibiryo by'imyanda' (Junk Food Facts)

Tekereza iyo ugiye mu iduka, ureba itangazo kuri televiziyo, cyangwa usohokanye n'inshuti zawe... ni ibiryo bingahe biryoshye kandi bifite amabara menshi biza imbere y'amaso yawe? Ifiriti, ibisuguti, keke, ibinyobwa biryoshye... Dukunda kwita ibi 'ibiryo by'imyanda'. Ariko se twigeze dutekereza ku cyo ibi bintu bikora ku mibiri yacu? Nubwo dushukwa n'uburyohe bwabyo, inkuru nyayo itandukanye gato. Reka tumenye byinshi kuri byo uyu munsi.

Ibi 'biryo by'imyanda' ni iki?

Muri make, ibiryo by’intungamubiri ni ibiryo bifite intungamubiri nkeya cyane ariko bifite karori nyinshi cyane . Ni ukuvuga ko iyo turiye ibyo biribwa, ntabwo tubona vitamine, imyunyungugu, poroteyine, na fibre umubiri wacu ukeneye. Akenshi tubona karori zidafite umumaro gusa. Izi zibikwa nk'ibinure mu mibiri yacu kandi zigatanga inzira ku ndwara nyinshi nk'umubyibuho ukabije, diyabete, na cholesterol nyinshi.

Noneho, hari ushobora kwibaza ati: "Ese pizza ni ibiryo by'isuku?" Biterwa n'uburyo ikorwa. Ifite intungamubiri bitewe n'ibintu nka foromaje na sosi y'inyanya. Iyo twongeyeho imboga nyinshi n'inkoko ntoya, tukayikora dukoresheje ifu y'ingano yose, hafi ya yose iba itakiri mu cyiciro cy'ibiryo by'isuku. Ariko niba igurwa mu iduka, irimo amavuta menshi n'inyama zatunganyijwe, nta gushidikanya ko ari ibiryo by'isuku.

Ikindi kintu ni 'ibinyampeke bya mu gitondo' urya mu gitondo. Bisa nkaho ari byiza cyane, si byo se? Ariko bimwe muri byo birimo isukari gusa, (sirupe y'ibigori ifite fructose nyinshi) n'ifu yera itunganyijwe. Ibyo bivuze ko nabyo biri mu cyiciro cy'ibiryo by'imyanda.

Ni ibihe bibazo by'ingenzi biterwa no kurya ibiryo bidafite akamaro?

Reka turebe bimwe mu bibazo by'ingenzi biterwa n'ibiryo bidatungana. Numaze kubisobanukirwa, uzumva ukeneye kugenzura ibi biribwa gato.

Isano iri hagati y'ibiryo byihuse no kurya cyane utabizi

Resitora zizwi cyane muri iki gihe zimeze nk'ubwami bw'ibiryo bidakomeye. Ifiriti, inkoko, amata, ibinyobwa birimo isukari... Ibi nibyo by'ingenzi. Ntabwo ari ibiryo gusa bifite agaciro gato k'intungamubiri, ahubwo ubushakashatsi bwagaragaje ko bimwe mu bintu bigize ibi biribwa bituma twifuza kurya byinshi .

Mu bushakashatsi bwakorewe muri Leta Zunze Ubumwe za Amerika, itsinda ry'abana bato bahawe ubwoko bumwe bw'ibiryo (inkoko, ifiriti, cola) mu buryo butandukanye. Igitangaje ni uko uko ibiryo byatangwaga byaba bingana kose cyangwa uko byatangwaga, abana baryaga kimwe cya kabiri cya karori zose baryaga ku munsi mu ifunguro rimwe!

Kuki ibi bibaho iyo uriye ibiryo byihuse?

Dukurikije abashakashatsi, hari impamvu nyinshi zibitera:

• Fibre nke: Kubera ko fibre nke, ntukumva uhaze.
• Biraryoshye cyane (Biraryoshye cyane): Uburyohe ku rurimi bitewe n'umunyu mwinshi, isukari, n'uburyohe butuma ushaka kurya byinshi.
• Ubucucike bwinshi bwa kalori: Ibi bivuze ko ingano nto y'ibiryo irimo ingano nyinshi ya kalori.
• Ibinure byinshi: Ibiryo birimo ibinure byinshi bituma twifuza kurya byinshi.
• Isukari y'amazi iri hejuru: Ingano y'isukari, cyane cyane ikomoka ku binyobwa biryoshye, ni nyinshi cyane.

Umutego w'ibiryo by'imyanda kuri televiziyo

Twese tuzi ko hari amatangazo menshi kuri televiziyo, cyane cyane agenewe abana bato, yerekeye ibiryo by'imyanda birimo isukari nyinshi, umunyu n'ibinure. Ese uzi uburyo aya matangazo agira ingaruka ku mitekerereze y'abana?

Mu bushakashatsi bwakorewe mu Bwongereza, abana bari hagati y’imyaka 9 na 11 beretswe amatangazo y’ibiryo by’imyanda n’amatangazo y’ibikinisho ukwabyo. Hanyuma bahabwa icyo kurya. Ibisubizo byaratangaje.

Ibi bigaragaza uburyo aya matangazo yibasira abana bacu mu buryo buhishe.

Ni gute twakwirinda ibi biryo by'intungamubiri kandi tugahitamo neza?

Kuba mu isi yuzuyemo ibiryo by'intungamubiri, bishobora kugorana kubyirinda burundu. Ariko tubanje gutekereza gato, dushobora gufata amahitamo meza kandi meza. Dore inama zimwe na zimwe zishobora kugufasha.

• Hitamo amahitamo meza kurushaho: Niba urimo kurira hanze, aho kurya inkoko ikaranze cyangwa ifiriti, hitamo sandwich y'inkoko yokejwe, pizza irimo imboga nyinshi, cyangwa burrito irimo ibishyimbo. Niba urimo kurya noodles, ongeramo imboga n'igi.
• Irinde ibinyobwa birimo isukari burundu: Ibinyobwa biryoshye n'ibinyobwa by'imbuto by'ubukorano ni nk'uduce tw'isukari y'amazi. Ahubwo, gerageza kunywa umutobe w'imbuto nshya (ufite isukari nke), umutobe w'icunga, umutobe w'imbuto z'umuzabibu, cyangwa amazi asanzwe gusa. Ibi bizagira itandukaniro rikomeye.
• Igire akamenyero ko gusoma ibyapa: Mu gihe uguze ibiryo bipfunyitse mu iduka, reba icyapa. Irinde ibiryo birimo isukari nyinshi, sirupe y'ibigori ifite fructose nyinshi , ibinyampeke byashongeshejwe, n'amavuta ya hidrojeni make .
• Teka utuntu two kurya dufite intungamubiri mu rugo: Aho kurya udupira twa foromaje n'ibisuguti bigurwa mu maduka, gerageza kurya ibishyimbo byatetse mu rugo, ibishyimbo bibisi byashibutse, cyangwa imbuto nke.
• Gabanya igihe cyo kureba televiziyo/Telefone: Gabanya igihe wowe n'abana bawe mumara mureba televiziyo na telefoni. Iki ni cyo gihe dushobora kurya ibiryo by'imyanda tutabizi. Binagabanya uburyo twamamaza ibiryo by'imyanda.