Reka twige neza ku binure. Ibi ni ingenzi cyane ku buzima bw'umuryango wawe!

Muraho! Uyu munsi tugiye kuvuga ku ngingo abantu benshi batumva neza, kandi ni ingenzi cyane ku buzima bwa buri wese mu muryango wacu. Ibyo ni "ibinure" cyangwa "amavuta" ('ibinure'). Hari abantu bibwira ko iyo bavuze ibinure, bivuze ko byose ari bibi, ariko se koko ni ko bimeze? Reka turebe neza icyo ibi ari cyo.

Ibinure ni iki? Kuki tubikeneye?

Muri make, ibinure ni intungamubiri iboneka mu biribwa turya. Ifite imirimo myinshi mu mibiri yacu. Tekereza nawe, ibinure ni ingenzi mu kubaka uturemangingo mu mibiri yacu, kugira ngo sisitemu y'imitsi yacu (cyane cyane ubwonko bwacu) ikore neza, ndetse no mu gukora imisemburo imwe n'imwe.

Si ibyo gusa, ahubwo n'imibiri yacu ikoresha ibinure kugira ngo itange ingufu. Iyo ibinure byose turya bidakoreshejwe mu gutanga ingufu, ibisigaye bibikwa mu mubiri. Ni nk'aho umubiri urimo gutekereza mbere y'igihe. Urabibika kugira ngo bishobore gukoreshwa mu gihe cy'ibura ry'ibiribwa.

Rero, ibinure byinshi si byiza ku mubiri, ariko hari ubwoko bumwe na bumwe bw'ibinure butugirira akamaro cyane. Ibi binure byiza bigomba gushyirwa mu ndyo nziza.

None se ni ikihe kintu kibi kiri mu binure?

Ibinure byongera uburyohe, impumuro nziza, n'imiterere y'ibiryo. Ariko ikibazo ni uko ibinure biba bifite karori nyinshi cyane . Rero, iyo turiye ibiryo byinshi birimo ibinure, bishobora guteza ibibazo bitandukanye by'ubuzima.

Cyane cyane ku bana bacu bato n'ingimbi, ibinure byinshi babibona mu biryo byihuse, ibiryo bikaranze, n'utuntu duto. Nanone, amata arimo ibinure byinshi - nk'amata y'amavuta, foromaje, amavuta n'amavuta - hamwe n'inyama zirimo ibinure byinshi - nka bacon, hot dog, n'inyama z'inka zidafite amavuta menshi - nabyo bigira uruhare mu gutera ibinure byinshi.

Tekereza nawe, hari igihe ibiryo tugura mu iduka bishobora kuba birimo ibinure byinshi kurusha ibyo duteka mu rugo. Cyane cyane ibiryo bikaranze mu mavuta kandi bifite ibinure byinshi. Nanone, hari igihe ibiryo turya biba bifite ibinure "bihishe" mu bintu nk'isosi za crème, isosi za foromaje, n'isosi z'amavuta, kandi ntitubitekerezeho.

Kuki hari ubwoko bumwe bw'ibinure bivugwa ko ari byiza ku buzima?

Yego, ibyo ni ukuri. Si ibinure byose bibi. Ibinure byiza ni igice cy'ingenzi cy'indyo yuzuye kandi ikungahaye ku bana ndetse n'abantu bakuru.

By’umwihariko, abana bakeneye kubona ibinure byiza bihagije kugira ngo bakure neza kandi bakure neza . Mu bwana bwabo, ni ukuvuga kugeza ku myaka ibiri cyangwa itatu, ibi binure ni ingenzi mu iterambere ry’ubwonko bw’abana .

Ntabwo ibinure byiza bitanga imbaraga ku mubiri gusa, ahubwo bifite n'izindi nyungu nyinshi:

• Vitamine zishonga mu mavuta – vitamine A, D, E, na K – zifasha umubiri kuzifata neza. Kugira ngo izi vitamine zishobore kwinjira, ibiryo turya bigomba kuba birimo ibinure bimwe na bimwe.
• Mu gukora imisemburo, ibinure bikoreshwa nk'ikintu cy'ibanze.
• Ibinure nabyo ni ingenzi cyane ku buzima bw'ubwonko bwacu.
• Iyo urya, wumva uhaze, ibyo bigatuma ukenera kurya ibiryo byinshi bitari ngombwa.

Ibinure ni isoko nziza y'ingufu, ariko ni ngombwa kwibuka ko ibinure bifite karori zikubye kabiri ingano ya karubohidrati cyangwa poroteyine.

Urugero, garama 1 y'ibinure ifite karori 9, ariko garama 1 ya karubohidrati cyangwa poroteyine ifite karori 4. Bityo rero ugomba kwitondera ingano y'ibyo urya.

Ni ubuhe bwoko bw'ibinure biri mu biribwa?

Noneho reka turebe ubwoko bw'ibinure biri muri ibi biribwa. Ahanini twavuga ku bwoko butatu bw'ibinure:

1. Ibinure bidafite ibinure

Ibi ni ibinure byitwa "byiza" . Bikunze kuboneka mu biribwa by'ibimera n'amafi. Bifatwa nk'ibiryo byiza ku buzima bw'umutima wacu. Ibinure bidafite ibinure byongeye kugabanywamo ibice byinshi:

• Amavuta y’ibinure atagira ibinure: Aya aboneka muri avoka, amavuta y’ubunyobwa, imbuto nk’amande na pecan, amavuta ya elayo, amavuta y’ubunyobwa, n’amavuta ya canola.
• Amavuta menshi adafite ibinure: Aya aboneka mu mavuta menshi y’ibimera - urugero, amavuta y’ibigori n’amavuta ya soya.
• Aside irike ya Omega-3: Iyi ni ubwoko bw'amavuta menshi atagira ibinure. Iboneka cyane cyane mu mafi afite amavuta nka salmon na tuna, ndetse no mu mbuto za walnuts na flax. Mu by'ukuri ni ingirakamaro cyane ku mibiri yacu!

2. Ibinure byuzuye

Ibi binure bikunze kuboneka mu nyama n'ibindi bikomoka ku matungo. Urugero, mu mavuta, amata, foromaje na crème. Amavuta ya kokonati nayo arimo ibinure byinshi byuzuye.

Kurya ibinure byinshi byuzuye bishobora kongera urugero rwa cholesterol mbi mu maraso no kongera ibyago byo kurwara indwara z'umutima. Rero ni byiza kugenzura mu gihe urya ubwoko bw'ibinure.

3. Ibinure bya Trans

Ibi ni ibinure "bibi" . Hari ibinure bito bito biva mu maduka, utuntu duto dukoreshwa mu maduka nk'ibisuguti na keke, ibiryo bitetse, n'ibindi biryo bikaranze biva mu maduka bishobora kuba birimo ibinure bya trans.

Ibinure bya Trans biremwa iyo amavuta y’ibimera agizwe na hydrogen. Muri make, iyi ni inzira aho atome za hydrogen zongerwamo amavuta y’ibimera kugira ngo zikomere ku bushyuhe bw’icyumba.

Ibinure bya trans bishobora kongera urugero rwa cholesterol no kongera cyane ibyago byo kurwara indwara z'umutima. Ibi ni bibi cyane ku buzima bwacu.

Ku bw'amahirwe, amasosiyete menshi y'ibiribwa ubu asaba ko ibinure bya trans bishyirwa ku rutonde rw'ibiryo byabo. Byongeye kandi, amasosiyete menshi yakuyemo ibinure bya trans mu bicuruzwa byabo. Icyo ni ikintu cyo kwishimira cyane!

Ni gute ibinure byanditse ku birango by'ibiribwa?

Iyo uguze ipaki y'ibiribwa mu iduka, gira akamenyero ko kureba icyapa cyanditseho 'Nutrition Facts' inyuma. Kigaragaza neza ingano y'ibinure byose, ibinure byuzuye, n'ibinure bya trans muri 'servo' imwe.

Ariko hari ikintu gito ugomba kwitondera hano. Biroroshye cyane kurya byinshi kurusha "ingano ya serivisi" iri ku kirango.

• Tekereza, niba uguze ipaki y'ibirayi by'ibigori, nubwo 'ingano ya serivisi' ivuga ibirayi 12, ni bangahe muri twe barya ibirayi 12 neza neza? Akenshi, turya inshuro ebyiri cyangwa eshatu z'ibyo icyarimwe, sibyo? Hanyuma ingano y'ibinure bijya mu mubiri nayo iriyongera uko bikwiye.

Mu gihe uvuga ku binure, ushobora kuba warabonye amagambo nka "adafite ibinure," "ibinure bike," "ibinure bike," na "ibyoroheje cyangwa bike" ku bipaki by'ibiribwa. Guverinoma ifite amategeko asobanutse neza ku ikoreshwa ry'aya magambo. Dukurikije amategeko:

• Ibiryo bidafite amavuta: Nta mavuta arenze garama 0.5 kuri buri gice.
• Ibiryo bifite ibinure bike: Igice kimwe kigomba kuba kirimo garama 3 z'ibinure cyangwa munsi yabyo.
• Ibiryo byoroheje (cyangwa "bito"): Bigomba kuba bifite ibinure bikeho 50% ugereranyije n'ibiryo bisanzwe, cyangwa karori nkeya kuri kimwe cya gatatu.
• Ibiryo bifite ibinure bike: Bigomba kuba bifite ibinure bikeho 25% ugereranyije n'ibisanzwe.

Ariko hari ikintu cyo kuzirikana. Nubwo bavuga ngo 'yoroshye' na 'ibinure bigabanuka', rimwe na rimwe ibyo biribwa bishobora kuba birimo isukari nyinshi. Nanone, niba ibiryo bisanzwe byari birimo ibinure byinshi, ibi biribwa "bigabanuka" bishobora kuba bigifite ibinure byinshi. Bityo rero reba neza icyapa cyanditseho.

Abana bakeneye ibinure bingana iki?

Ibinure na kolesteroli, nk'uko byavuzwe mbere, ni intungamubiri ebyiri zigira uruhare runini mu mikurire y'ubwonko bw'abana. Kubwibyo, ibinure byiza ni ingenzi mu mirire y'umwana. Ntibigomba kugabanyirizwa cyane cyangwa ngo bihagarikwe burundu.

Ntugakabye ibinure mu biribwa, cyane cyane ku bana bari munsi y'umwaka umwe. Ni ingenzi kugira ngo bakure vuba.

Ku bana barengeje imyaka 2, ni byiza kugerageza kugabanya ibinure byuzuye (ni ukuvuga amavuta y’inyamaswa, nk’amavuta y’ibitoki) kugeza munsi ya 10% by’ibiribwa byose barya.

None se ni gute wagenzura ibi binure byinshi?

Kurya ubwoko bukwiye n'ingano y'ibinure ni ingenzi kugira ngo umuntu agire ubuzima bwiza. Ariko ukuri ni uko abana benshi muri iki gihe barya ibinure byinshi kurusha ibyo bakeneye. Ingaruka nyamukuru ni ukwiyongera ibiro bitari ngombwa.

Abana bafite ibiro birengeje urugero baba bafite ibyago byinshi byo kurwara indwara zikomeye nka cholesterol nyinshi, umuvuduko ukabije w'amaraso, na diyabete mu gihe kizaza.

Dore uburyo bworoshye bwo kugufasha wowe n'umuryango wawe kugira ingeso nziza zo kurya:

• Kurya ibiryo byinshi bifite ibinure bike mu buryo busanzwe (imboga, imbuto, ibinyamisogwe, ibinyampeke byuzuye - nk'umuceri w'ibinyampeke, lentile - inyama n'amafi bidafite ibinure byinshi, hamwe n'ibikomoka ku mata bidafite ibinure byinshi).
• Mu gihe uteka , hitamo ibinure bidafite ingaruka ku buzima (nk'amavuta ya elayo n'amavuta ya canola) kandi ugabanye ingano y'amavuta ukoresha uko bishoboka kose.
• Shyiramo poroteyine zitandukanye mu mirire yawe - inyama n'inkoko bidafite uruhu, amafi n'ibikomoka ku mafi bikungahaye kuri omega-3, ndetse na poroteyine z'ibikomoka ku bimera nka chickpeas, lentils, ibishyimbo bibisi, na soya nabyo ni byiza cyane.
• Mu gihe uteka inyama, amafi n'inkoko, koresha uburyo nko guteka, guteka, cyangwa guteka. Ubu buryo ntibushyiramo amavuta y'inyongera, kandi ibinure biri mu biryo biratakara, bigagabanya umubare wa karori. Gukaranga mu mavuta byongera ibinure byinshi gusa.
• Tegura amafunguro yo ku ishuri y'abana bawe, utuntu two kurya, n'amafunguro ujyana n'umuryango wawe mu rugendo rwo gusohoka mu rugo. Muri ubu buryo, ubasha kugenzura neza ingano y'ibinure mu byo umuryango wawe urya.
• Gabanya kurya hanze uko bishoboka kose, cyane cyane resitora zicuruza ibiryo byihuse.
• Niba ugomba kurya hanze mu gihe gito, fasha abana bawe guhitamo neza. Urugero, menya neza ko wafashe salade y'icyatsi kibisi hanyuma usabe isosi irimo amavuta make. Shyira sinapi kuri sandwich yawe aho gukoresha mayoneze. Hitamo ibiryo bitetse, bikaranze, cyangwa bikaranze aho gukoresha ibiryo bikaranze.

Icy'ingenzi kurushaho, nawe ubwawe ujye uba icyitegererezo cyiza. Ubwo ni bwo buryo bwiza bwo kwigisha abana bawe indyo yuzuye. Iyo bakubona urya neza, nabo bazamenyera.

Ni ikihe kintu cy'ingenzi cyane dukwiye kujyana mu nkuru? (Ubutumwa bwo kujyana mu rugo)

Sawa, twavuze byinshi ku binure, si byo se? Ndatekereza ko ubu usobanukiwe neza ibi.

Muri make, si ibinure byose bibi. Ibinure ni ingenzi ku mibiri yacu, cyane cyane ku mikurire y'abana no ku mikorere y'ubwonko. Icy'ingenzi ni ukongera ibinure bikwiye mu mirire yacu ku rugero rukwiye .

• Amavuta adafite ibinure - Aya ni inshuti zacu magara, aboneka mu bintu nka avoka, imbuto zitandukanye (ibinyamisogwe, amande, cashew), amavuta ya elayo, n'amafi afite amavuta (salmon, tuna). Ibi bishyirwa mu mirire yawe.
• Amavuta yuzuye – Aya aturuka ku bintu nk'amavuta y'inyamaswa, amavuta, foromaje, amata yuzuye ibinure, n'amavuta ya kokonati, kandi agomba kuribwa mu rugero. Ntabwo ari ngombwa kuyagabanya burundu, ariko witondere ingano yayo.
• Ibinure bya Trans – Ibi bishobora kuboneka mu biribwa bipfunyitse, mu biribwa bimwe na bimwe bitetse, no mu biribwa bikaranze, kandi bigomba kwirindwa uko bishoboka kose. Ibi ni bibi cyane.
• Iyo uguze ipaki y'ibiribwa, jya ugira akamenyero ko gusoma icyapa cyanditseho. Hanyuma ushobora kumenya icyo urya koko.
• Kurya ibiryo bitetse mu rugo igihe cyose bishoboka. Teka ukoresheje uburyo budafite ibinure byinshi kandi bufite ubuzima bwiza.
• Igisha abana bawe izi ngeso nziza zo kurya kuva bakiri bato. Nubikora nawe, bazamenyera.
• Kugira ngo umuntu agire ubuzima bwiza kandi bushimishije, indyo yuzuye, guhitamo ibinure byiza, no gukora imyitozo ngororamubiri buri gihe ni ingenzi cyane.

Ndizera ko iyi nkuru yakubwiye byinshi ku binure. Niba ufite ibindi bibazo kuri iki kibazo, ntutindiganye kubaza muganga w’umuryango wawe cyangwa inzobere mu mirire. Komeza ugire ubuzima bwiza kandi wishime!

Ibinure, ibinure byiza, ibinure bidafite ibinure, ibinure byuzuye, ibinure bya trans, imirire y'abana, indyo yuzuye