Ibintu ukeneye kumenya ku binure! Ni byiza? Ni bibi? Reka tuganire!

Hari abantu bagira ubwoba gato iyo bumvise ijambo ibinure, si byo se? Hari abatekereza bati: "Oh, ibinure si byiza kurya, ni bibi ku mubiri." Ariko se ibinure ni ingenzi cyane ku mibiri yacu, cyangwa ni ikintu tugomba kwirinda koko? Ngaho uyu munsi turaganira kuri iyi ngingo yitwa ibinure mu buryo bworoshye ushobora kumva.

Ibinure ni iki?

Mu magambo make, ibinure ni intungamubiri y'ingenzi ku mibiri yacu. Nk'uko dukeneye amatafari na sima kugira ngo twubake amazu yacu, ibinure ni ingenzi mu kubaka uturemangingo, gukora imyakura mu bwonko, no gukora imisemburo itandukanye. Byongeye kandi, ibinure nabyo bikora nk'ibicanwa biha imibiri yacu imbaraga. Tekereza, niba ibinure turya bidakoreshejwe ingufu ako kanya cyangwa mu kubaka imibiri yacu, imibiri yacu ibika mu turemangingo tw'ibinure. Ibi ni nk'umubiri ubika ibinure mu gihe utegereje ibura ry'ibiribwa mu gihe kizaza.

Ariko, kimwe n'ibindi byose , ibinure byinshi bishobora kwangiza umubiri. Ariko, hari ubwoko bumwe na bumwe bw'ibinure bifitiye akamaro ubuzima bwacu. Ibi binure byiza bigomba kuba biri mu ndyo nziza.

Ni ikihe gice kibi cy'ibinure?

Nubwo ibinure bishobora kongera uburyohe, impumuro nziza, n'imiterere y'ibiryo, nabyo bifite karori nyinshi cyane. Rero, niba ukomeje kurya ibiryo birimo ibinure byinshi, ushobora guhura n'ibibazo byinshi by'ubuzima. Cyane cyane iyo bigeze ku bana bacu bato n'ingimbi, ibinure byinshi babibona mu biribwa byihuse, ibiryo bikaranze, n'ibindi biryo bitandukanye bipfunyitse. Byongeye kandi, ibinure byongerwa mu mubiri bivuye mu bintu nk'amata adasukuye, foromaje, amavuta meza, n'ibikomoka ku mata birimo amavuta menshi nka amavuta, bacon, sosiso, n'ibinure by'inka.

Amafunguro yo muri resitora no mu ifunguro ryo hanze akenshi ashobora kuba arimo ibinure byinshi kurusha amafunguro asanzwe atetse mu rugo. Ibiryo bikaranze ni byo biribwa birimo ibinure byinshi. Hari igihe tutamenya ko ibinure biba biri mu isosi nziza, isosi irimo foromaje, cyangwa isosi irimo amavuta cyangwa isosi. Tekereza ku binure biri mu ifu cyangwa umuceri ukaranze ugura mu iduka!

None se, kuki hari ubwoko bumwe bw'ibinure ari byiza ku buzima?

Ushobora kubaza uti: "None se kuki abaganga bavuga ko ubwoko bumwe na bumwe bw'ibinure ari bwiza?" Yego, ibinure byiza ni ingenzi cyane ku bana bato ndetse no kuri twe abantu bakuru. Ibi binure byiza ni ingenzi cyane ku mikurire n'iterambere ry'abana bato, ndetse no ku mikurire isanzwe y'ubwonko.

Ibinure ntibiha umubiri wacu imbaraga gusa, ahubwo bifite n'izindi nyungu nyinshi z'ingenzi:

• Vitamine zishonga mu mavuta– Bivuze ko bifasha mu kwinjiza vitamine A, D, E, na K. Kugira ngo izi vitamine zinjire mu mubiri, ibiryo turya bigomba kuba birimo ibinure bimwe na bimwe.
• Bikora nk'inkingi z'ubwubatsi bw'imisemburo .
• Ni ingenzi cyane ku buzima bw'ubwonko.
• Bitera kumva unyuzwe nyuma yo kurya, bigabanya ibyago byo kurya cyane.

Ibinure ni isoko ikomeye y'ingufu. Ariko ibuka ikintu kimwe. Ugereranije na karubohidrati cyangwa poroteyine, ibinure bingana bifite karubohidrati zikubye kabiri. Urugero, garama 1 y'ibinure irimo karubohidrati 9. Ariko garama 1 ya karubohidrati cyangwa poroteyine irimo karubohidrati 4 gusa.

Ni ubuhe bwoko bw'ibinure biri mu biribwa?

Noneho reka turebe ubwoko bw'ingenzi bw'ibinure biboneka mu biribwa. Kubimenya bizagufasha guhitamo ibiryo ukurikije ubwenge. Hari ubwoko butatu bw'ingenzi bw'ibinure:

1. Amavuta adafite ibinure - nk'inshuti nziza!

Ibi binure biboneka cyane cyane mu biribwa by'ibimera n'amafi. Muri rusange ntabwo byangiza umutima, kandi rimwe na rimwe bivugwa ko ari ingirakamaro ku buzima bw'umutima . Ibinure bitarangirika bigabanyijemo ibyiciro bibiri:

• Amavuta atagira ibinure: Aya aboneka muri avoka, imbuto nk'amavuta y'ubunyobwa, amande, pecan, n'amavuta nk'amavuta ya elayo, amavuta y'ubunyobwa, n'amavuta ya canola.
• Amavuta menshi adafite ibinure: Aya aboneka mu mavuta menshi y’ibimera, nk’amavuta y’ibigori n’amavuta ya soya. Ubwoko bwihariye bwa aside irike iri muri iri tsinda ni aside irike ya omega-3. Aya aboneka mu mafi afite ibinure nka salmon na tuna, walnuts, n’imbuto za flax. Aya ni meza cyane ku bwonko bwacu n’umutima.

2. Amavuta yuzuye - witondere!

Ibi binure biboneka cyane cyane mu nyama (cyane cyane inyama zitukura), no mu bikomoka ku matungo nka amavuta, amata magufi, amavuta y'inka, foromaje, amata y'amavuta yakuwemo amavuta, na crème. Amavuta ya kokonati nayo arimo ibinure byinshi byuzuye. Kurya ibinure byinshi byuzuye bishobora kongera urugero rwa cholesterol mu maraso no kongera ibyago byo kurwara indwara z'umutima. Rero ni byiza kubirya mu rugero.

3. Ibinure bya Trans - irinde ibi!

Ubu ni ubwoko bw'ibinure tugomba kwitondera cyane. Hari ibinure bivanze na margarine, ibiryo byo mu maduka nka crackers, ibiryo bitetse, n'ibindi biribwa bikaranze bishobora kuba birimo ibi binure bya trans . Ibinure bya trans ni ibinure byongewe mu mavuta y'ibimera binyuze mu kongeramo hydrogen (uburyo bwitwaHydrogenation), ibinure by’ubukorano bikorerwa kugira ngo bikomere ku bushyuhe bw’icyumba. Ibinure bya Trans byongera urugero rwa cholesterol mbi mu maraso yacu, bikagabanya urugero rwa cholesterol nziza, kandi byongera cyane ibyago byo kurwara indwara z’umutima. Ubu, mu bihugu byinshi, ibirango by’ibiribwa bigomba kuba bivuga ibinure bya trans. Nanone, amasosiyete menshi y’ibiribwa yafashe ingamba zo gukura ibinure bya trans mu bicuruzwa byayo. Iki ni ikintu cyiza cyane!

Ni gute mbona amakuru y'ibinure ari ku birango by'ibiribwa?

Birashoboka ko wabonye icyapa cya "Nutrition Facts" inyuma y'ibiryo byose ugura mu iduka. Kigaragaza neza ingano y'ibinure byose, ibinure byuzuye, n'ibinure bya trans mu gutanga. Ariko ikibazo kiri muri ibi ni uko dushobora kurya byinshi kuruta "ingano ya serivisi" yanditswe ku cyapa. Urugero, nubwo ipaki y'ibirayi by'ibigori ivuga ibirayi 12 kuri "serving," akenshi turya kimwe cya kabiri cy'ipaki icyarimwe, sibyo? Noneho ingano y'ibinure turya ni byinshi cyane kuruta ibiri ku cyapa.

Mu gihe uvuga ku binure biri ku mapaki y'ibiribwa, ushobora kuba warabonye amagambo nka "adafite ibinure," "ibinure bike," "ibinure bike," na "byoroshye" cyangwa "ibito." Guverinoma ifite amategeko yihariye yo gukoresha aya magambo. Dukurikije itegeko:

• Ibiryo byanditseho "bidafite ibinure" ntibishobora kuba birimo garama zirenga 0.5 z'ibinure kuri buri serivisi.
• Ibiryo byanditseho "ibinure bike" bigomba kuba birimo garama 3 z'ibinure cyangwa munsi yabyo kuri buri serivisi.
• Ibiryo byanditseho "light" (lite) bigomba kuba bifite ibinure bikeho 50%, cyangwa kimwe cya gatatu cya karori nkeya, ugereranije n'ibiribwa bisanzwe.
• Ibiryo byanditseho "ibinure bigabanuka" bigomba kuba bifite ibinure bikeho 25% ugereranyije n'ibisanzwe.

Ariko hari ikintu gito ugomba kuzirikana. Ibiryo byanditseho "light" (lite) na "reduced-fat" bishobora kuba byongereyemo isukari kugira ngo bigumane uburyohe. Nanone, niba ibicuruzwa by'umwimerere kandi bisanzwe bifite ibinure byinshi, iyi verisiyo "reduced" ishobora kuba igifite ibinure byinshi. Bityo rero, ni byiza gusoma neza icyapa mbere yo gufata icyemezo.

Abana bato bakeneye ibinure bingana iki?

Ibinure na kolesteroli ni ibintu bibiri bigira uruhare runini mu mikurire y'ubwonko, cyane cyane ku bana bato. Kubwibyo, ibinure byiza ni igice cyingenzi cy'indyo yuzuye y'umwana. Si byiza kubigabanya cyane cyangwa kubireka burundu.

Ntugashyire ibinure mu mirire, cyane cyane ku bana bari munsi y'umwaka umwe.Ibinure ni ingenzi cyane kugira ngo ubwonko bwabo bukure vuba kandi bukure neza. Mu mirire y'abana barengeje imyaka 2, ni byiza kugerageza kugabanya ingano ya karori kuva ku binure byuzuye kugeza munsi ya 10% by'ibinure byose bikoreshwa ku munsi.

Ni gute wagenzura ibinure mu buzima bwa buri munsi?

Kugeza ubu ushobora kuba usobanukiwe ko kurya ibinure bikwiye n'ingano yabyo ari ingenzi cyane kugira ngo umuntu agire ubuzima bwiza. Ariko, ukuri ni uko abana bacu benshi (ndetse rimwe na rimwe natwe ubwacu) turya ibinure byinshi cyane. Ibi bituma umuntu yiyongera ibiro bitari ngombwa. Iyo ubyibushye cyane, uba ushobora kurwara indwara zitandura, nka cholesterol nyinshi, umuvuduko ukabije w'amaraso, na diyabete.

Dore uburyo bworoshye bwo kugufasha kugenzura ibinure no kurya neza:

• Shyiramo ibiryo byinshi bifite ibinure bike mu buryo busanzwe - ni ukuvuga imbuto nshya, imboga, ibinyamisogwe, ibinyampeke byuzuye, inyama zitarimo ibinure byinshi, n'ibikomoka ku mata bike mu mafunguro y'abana bawe.
• Mu gihe uteka, hitamo amavuta meza adafite ibinure byinshi , nk'amavuta ya elayo na canola, kandi ukoreshe bike bishoboka.
• Shyiramo poroteyine zitandukanye mu mirire yawe. Urugero, inyama zitarimo ibinure byinshi, inkoko idafite uruhu, amafi akungahaye kuri Omega-3 (nka salmon, mackerel, na tuna), hamwe n'ibikomoka kuri poroteyine bikomoka ku bimera nka lentils, chickpeas, amashaza, n'ibishyimbo bibisi, ndetse n'imbuto nka soya, cashews, n'ubunyobwa ni amahitamo meza.
• Mu gihe uteka inyama, amafi n'inkoko, koresha uburyo nko guteka, guteka - ku gikoni, cyangwa guteka mu mazi aho gukaranga cyane. Ubu buryo bugabanya karori binyuze mu gutanga ibinure byinshi. Gukaranga byongera ibinure byinshi.
• Igihe cyose bishoboka , tegura amafunguro ya saa sita ku ishuri, utuntu two kurya, n'amafunguro ufata n'umuryango wawe mu gihe cyo gusohoka mu rugo. Muri ubwo buryo, ushobora kugenzura ingano y'amavuta, isukari n'umunyu umuryango wawe urya. Tekereza ukuntu sandwich y'imboga nziza ikozwe na mama wawe yaba nziza kuruta agace k'imboga gacuruzwa umukobwa wawe ajyana ku ishuri.
• Gabanya kurya hanze, cyane cyane resitora zikoresha ibiryo byihuse, uko bishoboka kose.
• Niba ugomba kujya hanze, fasha abana bawe guhitamo ibiryo bizima. Urugero, shyiramo salade y'icyatsi kibisi mu ifunguro ryabo kandi ubasabe isosi irimo amavuta make. Shyira sinapi ku masangweji aho gukoresha mayoneze. Hitamo ibiryo bitetse, bikaranze, cyangwa bikaranze aho gukoresha ibiryo bikaranze.

Ubutumwa bwo kujyana mu rugo muri iyi nkuru

Mu gusoza, uburyo bwiza kandi bworoshye bwo kwigisha abana bacu indyo yuzuye niNk’abantu bakuru, twagombye kuba icyitegererezo cyiza kuri bo. Kugira ngo ubeho ubuzima bwiza kandi bushimishije, gira akamenyero ko kurya neza kandi mu buryo bufite intungamubiri. Hitamo ibiryo bitandukanye, harimo n’ibinure byiza, mu mirire yawe. Nanone, ntukibagirwe gukora imyitozo ngororamubiri buri gihe. Ibi bintu byoroshye ni byo bitugeza ku buzima burambye kandi bufite ubuzima bwiza.

Ibinure , ibinure byiza, ibinure bidafite ibinure, ibinure byuzuye, ibinure bya trans, cholesterol, ibiryo byiza