Ese buri wese mu muryango wawe abona fibre ihagije? Reka tubiganireho!

Muraho! Mumeze mute? Uyu munsi tugiye kuvuga ku kintu abantu benshi badatekerezaho, ariko gifite akamaro kanini ku mibiri yacu. Ni fibre, cyangwa nkuko byitwa mu Cyongereza `(Fiber)` . Ushobora kuba warumvise iri jambo, wumvise muganga arivuga, cyangwa wararibonye ku ipaki y'ibiribwa. None fibre ni iki? Kuki ari ingenzi kuri twe? Reka tubimenye byose uyu munsi.

Fibre ni iki? Reka tubimenye mu buryo bworoshye!

Mu magambo make, fibre ni ubwoko bwa karubohidrati iboneka mu biribwa turya, ariko umubiri wacu ntushobora gusya (ni ukuvuga gusenya no guhindura ingufu). Yego, wabyumvise neza, ibi ntibishobora gusya. Ariko nibyo bidufitiye akamaro! Iyi fibre iboneka cyane cyane mu biribwa bikomoka ku bimera nk'imbuto, imboga, ibinyamisogwe, n'imbuto z'ibinyampeke (urugero: ubunyobwa, ibishyimbo, lentile).

Noneho reba, hari ubwoko bubiri bw'ingenzi bw'iyi migozi. Ni:

1. Fibre ishongesha: Ubu bwoko bushonga mu mazi. Kimwe n'ingano, zirushaho kubyimba iyo uzishyize mu mazi. Izi zifasha kugabanya urugero rwa cholesterol mbi mu mubiri wacu. Zifasha kandi kugenzura urugero rw'isukari mu maraso. Ibi bivuze ko ari byiza cyane ku bantu barwaye diyabete .

2. Fibre idashonga: Nk'uko izina ribigaragaza, ntabwo ishonga mu mazi. Iyi ni yo nzira nziza yo gukemura ibibazo nko kutagira impatwe . Ikora nk'umuti wo gusukura amara kandi igafasha umwanda gutambuka byoroshye.

Ubwo bwoko bwombi ni ingenzi kugira ngo umuntu agire ubuzima bwiza. Ntabwo bihagije gufata kimwe gusa, ugomba kugifata byombi mu buryo buringaniye.

Ni izihe nyungu tubona muri fibre?

Noneho reka turebe impamvu iyi fibre ari nziza ku mibiri yacu. Kurya indyo ikungahaye kuri fibre biguha inyungu nyinshi, nko:

• Irinda cyangwa ivura impatwe: Iyi ni yo nyungu nyamukuru abantu benshi bazi. Fibre idashonga ifasha umwanda kugenda byoroshye mu mara. Bityo, ni nziza ku bibazo nko kumpatwe no kugorwa no kujya mu bwiherero.
• Bituma wumva uhaze, bifasha mu kugabanya ibiro: Kurya ibiryo bikungahaye kuri fibre bituma wumva uhaze vuba, kandi bigabanya kurya bitari ngombwa. Bityo, bifasha mu kugabanya ibiro by'umubiri. Tekereza gato, wumva uhaze bingana iki iyo uriye agace k'umugati w'ifu cyangwa agace k'umugati wera, sibyo? Ibyokurya byuzuye ni urugero rwiza rw'ibi.
• Igabanya cholesterol mbi: By’umwihariko, fibre ishongesha ishobora kugabanya urugero rwa cholesterol mbi mu maraso. Ibi bifasha kugabanya ibyago byo kurwara indwara z’umutima.
• Bifasha kwirinda indwara z'umutima na diyabete: Fibre ifasha mu kurinda izi ndwara zombi igabanya cholesterol no kugenzura isukari mu maraso.
• Bishobora kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri:Ubushakashatsi bumwe na bumwe bwagaragaje ko kurya indyo ikungahaye kuri fibre bishobora kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri, nka kanseri y'amara.

Abana bacu bakeneye fibre zingana iki?

Noneho reka turebe ingano ya fibre abana bato bo mu rugo rwacu, ni ukuvuga abana bawe, bakeneye ku munsi. Hari uburyo bworoshye cyane bwo kubigeraho. Fata imyaka y'umwana wawe wongereho 5 cyangwa 10. Uwo mubare ni ingano ya fibre agomba kubona ku munsi muri garama `(g)` .

Tekereza kuri ubu buryo:

• Umwana w'imyaka 5 akeneye garama 10 na 15 (g) za fibre ku munsi. (Ni ukuvuga 5 + 5 = 10, 5 + 10 = 15)
• Umwana w'imyaka 10 akeneye garama 15 na 20 (g) za fibre ku munsi. (10 + 5 = 15, 10 + 10 = 20)
• Umwana w'imyaka 15 akeneye garama 20 na 25 (g) za fibre ku munsi. (15 + 5 = 20, 15 + 10 = 25)

Urabyumva? Iki ni igitekerezo kidasobanutse. Ariko muri ubu buryo ushobora gutekereza ku ngano ya fibre umwana akeneye. Umuntu mukuru akeneye garama 25-30 za fibre ku munsi.

Ni ibihe biribwa birimo fibre nyinshi?

Noneho, ubu twamenye akamaro ka fibre n'ingano y'ibyo dukeneye. None se, ni ibihe biribwa dushobora gukuramo fibre nyinshi? Dore incamake:

• Ibinyampeke byuzuye: Ibi ni byo bitanga fibre. Urugero, umugati w'ingano 100% (nk'umugati w'ingano zose, umugati wa atta pita), ntabwo ari umugati wera uboneka mu iduka, ni mwiza. Nanone, umuceri udafite ibinyampeke (umuceri w'umukara/umuceri utukura ), ingano , ingano z'ibigori (hitamo izifite isukari nke), na muesli .
• Ibishyimbo byumye bitetse: Ibishyimbo nk'amashu, ubunyobwa, ibishyimbo bibisi, amashaza na soya ni isoko nziza ya fibre iyo bitetse. Ibi bishobora kuribwa nk'isupu cyangwa hamwe n'amavuta.
• Imbuto n'imboga: Nta kintu kidasanzwe cyo kuvuga kuri ibi. Ubwoko bwose bw'imbuto, imboga, n'imboga z'icyatsi kibisi bikungahaye kuri fibre. Imbuto zishobora kuribwa hamwe n'igishishwa (nk'amapera, nectarine, na pea) n'imboga (nk'ikaroti, concombre, na beterave) zirimo fibre nyinshi cyane. Imbuto zo mu gace nka imineke, guava, mango, na papayi nazo ni nziza cyane.
• Imbuto n'imbuto: Imbuto nka cashews, ubunyobwa, amande , imbuto z'ibihaza, imbuto z'ibihwagari, imbuto z'amashu, imbuto z'amatapi, imbuto za chia , n'imbuto za flax nabyo ni isoko nziza ya fibre. Ariko witondere ingano urya, kuko zirimo karori nyinshi. Kurya igice kimwe cy'urutoki ku munsi birahagije.

Igikuru ni uko uburyo bwiza kuri twe n'abana bacu bwo kubona fibre ari ukuva mu biribwa karemano nk'ibi. Byaba ari ibinini cyangwa izindi nyongeramusaruro z'ubukorano.Ibi ni byiza cyane kuruta gufata fibre mu buryo bukwiye. Kuko, ibi biribwa bisanzwe ntabwo birimo fibre gusa, ahubwo binakubiyemo n'izindi ntungamubiri nyinshi na vitamine umubiri wacu ukeneye.

Ariko, niba ku mpamvu runaka muganga wawe agusabye ko wowe cyangwa umwana wawe mufata inyunganiramirire ya fibre , ugomba kuyikoresha neza nk'uko muganga agusaba.

Ni gute twongera iyi fibre ku mirire ya buri wese mu muryango?

Iki ni cyo kibazo cy'ingenzi cyane. Tuzi ko fibre ari nziza kuri twe, ariko twayishyira mu mirire yacu ya buri munsi gute? Ntugahangayike, ntabwo bigoye cyane. Guhindura ibintu bike gusa bishobora gufasha. Dore uburyo bworoshye ushobora gukoresha:

• Soma Ibirango by'imirire ku bipaki by'ibiribwa: Reba inyuma y'ibipaki by'ibiribwa uguze mu iduka kugira ngo urebe niba "Ibirango by'imirire" bigaragaza ingano ya "(Fibre)" . Gerageza guhitamo ibiryo birimo garama 3 "(g)" cyangwa zirenze fibre.
• Hitamo ibinyampeke byuzuye aho gukoresha ibinyampeke byatunganyijwe: Mu magambo make, ongeramo ibintu nk'umugati w'umukara aho gukoresha umugati wera, umuceri utukura/umukara aho gukoresha umuceri wera, na makaroni y'ibinyampeke byuzuye aho gukoresha makaroni asanzwe mu mirire yawe. Ibi bizagira itandukaniro rikomeye.
• Kurya imbuto zose aho kurya umutobe w'imbuto: Iyo ukora umutobe w'imbuto, fibre ikunze gukurwaho. Bityo rero, ni byiza kurya imbuto zose. Muri ubwo buryo, ubona fibre zose.
• Shyiramo imbuto n'imboga kuri buri funguro: Gerageza kongeramo imbuto cyangwa imboga mu ifunguro rya mu gitondo, ifunguro rya saa sita, n'ifunguro rya nimugoroba. Gerageza kurya nibura imbuto n'imboga incuro 5 ku munsi. Urugero, niba urya umunyu n'urusenda hamwe n'umuceri n'amata mu ifunguro rya mu gitondo, ushobora kongeramo igitoki. Ku ifunguro rya saa sita, fata ubwoko bubiri cyangwa butatu bw'imboga n'isalade y'icyatsi kibisi irimo umuceri.

Ubundi buryo bwo kongeramo fibre mu mafunguro no mu byo kurya

Dore ibindi bitekerezo:

• Mu gihe urya ibintu nka yawurute , ibinyampeke , n'ingano, shyiramo uduce tw'imbuto (nk'imyembe, imineke, ipapayi) n'imbuto (nk'amakashe, ubunyobwa) hejuru.
• Mu gihe uteka sandwich , ongeramo imboga nka salade, inyanya, concombre na avoka .
• Mu gihe uteka isupu cyangwa salade , shyiramo ibinyamisogwe nk'amashu n'ibishyimbo. Kongeramo sayiri nkeya mu isupu y'imboga nabyo byongera fibre.
• Mu gihe uteka imigati n'amatafari mu rugo, ongeramo ifu y'ifu y'ingano cyangwa ifu y'ingano. Ibi bishobora kongera fibre.
• Ku tuntu dutoNi byiza cyane gutanga agapaki ka popcorn (byakozwe mu rugo ni byiza, birimo umunyu n'isukari bike), imigati y'ibinyampeke , imbuto (agace ka guava, amadeki amwe), n'imboga (nk'ikaroti, agace ka concombre).

Ni iki kindi dukeneye kumenya kuri ibi?

Mu gihe twongera fibre mu mirire yacu, ugomba no kumenya utundi tuntu duto duto.

• Mu gihe wongera fibre mu mirire yawe, ongeramo buhoro buhoro: Ntugashyiremo fibre nyinshi icyarimwe. Kubikora bishobora gutera kubabara nko kubyimba, umwuka, no kuribwa mu gifu. Rero, ongeramo ibiryo bikungahaye kuri fibre buhoro buhoro mu byumweru bike. Hanyuma umubiri wawe uzamenyera.
• Abana bagomba kunywa amazi menshi: Fibre igomba kuba ifite amazi menshi kugira ngo inyure mu mara byoroshye. Kubera ko fibre yinjiza amazi, kutagira amazi bishobora kongera impatwe. Bityo, shishikariza abana kunywa amazi menshi umunsi wose. Ibi bireba n'abantu bakuru.

Wibuke ko niba umwana wawe ahora arwaye impiswi , impatwe , cyangwa ababara mu nda, cyangwa niba ufite ikibazo cyangwa impungenge ku mirire y'umuryango wawe, menya neza ko wagiye kwa muganga w'umuryango wawe kugira ngo akugire inama.

None se, ni ubuhe butumwa dushaka kujyana muri iyi nkuru?

Sawa, twavuze byinshi kuri fibre uyu munsi, si byo se? Mu magambo make, fibre ni ikintu umubiri wacu ukeneye.

• Ni ingenzi cyane gushyira mu ndyo yawe ya buri munsi ibiryo bikungahaye kuri fibre (imbuto, imboga, ibinyampeke, imbuto zuzuye).
• Ibi birinda impatwe, bigenzura ibiro, bigabanya cholesterol, kandi bifasha mu kurinda diyabete n'indwara z'umutima.
• Ingano y'umunyu abana bakeneye iratandukanye bitewe n'imyaka yabo. Menya ibyo.
• Mu gihe wongera fibre mu mirire yawe, shyiramo buhoro buhoro, kandi unywe amazi menshi.
• Ni byiza kubona fibre ikomoka ku biribwa karemano.

Rero, guhera uyu munsi, gerageza kongeramo fibre ku mirire y'umuryango wawe. Bizagufasha cyane kugira ubuzima bwiza n'ibyishimo. Niba ufite ikibazo, ntugatinye kubaza muganga, sibyo?

Fibre , fibre ikomoka ku mirire, imirire y'abana, impatwe, kurya neza, ibinyampeke byuzuye