Isukari yanyuze mu ruganda ni yo mbi cyane

Duhereye ku isukari yatunganyirijwe mu ruganda izwi nka sucralose, impuguke mu mirire Valens Ngaboyisonga, yatubwiye ko iyo sukari ari mbi cyane kuko igira ingaruka ku bwonko bitewe ni uko yangiza Vitamine B ifatiye runini ubwonko bw’umuntu.

Valens Ngaboyisonga aragira ati “by’umwihariko iyo ari isukari ya sucralose ni ukuvuga iyanogerejwe mu ruganda (refined), kubera ko yo itoroshye mu igorogora bituma itwara Vitamine B zisanzwe mu mubiri bigatuma habaho igihombo cyo kuzitakaza cyane, ku bw’ibyo ikaba yangiza ubwonko ku rugero ruri hejuru.”

1. Kwiheba

Kimwe mu byerekana ko iyo sukari yabaye nyinshi mu muntu rero nk’uko Ngaboyisonga abisobanura, ni ukudasinzira, cyangwa umuntu akaba yagira indwara ijya kumera nk’ubwihebe, gufata imyanzuro ihubutse bitewe no kugabanuka kwa Vitamine B ifasha umuntu mu gufata imyanzuro adahubutse.

Ibindi bimenyetso bishobora kukwereka ko ufata isukari nyinshi ni ibi bikurikira:

2. Gucika intege

Ubusanzwe mu bitera imbaraga isukari nayo ibamo, ariko iyo ufashe ibiribwa cyangwa ibinyobwa irimo, iyo hashize akanya gato wumva ucitse intege. Ibi bikunze kuba ku bantu bakunda imigati ya keke (cake) irimo isukari nyinshi, kandi iyo isukari ibaye nyinshi mu mubiri urugero rw’isukari iba mu maraso narwo ruhita ruzamuka.

Kugira ngo umubiri ubashe kumanura iyo sukari, urwagashya rwohereza umusemburo wa insulin mwinshi, nawo ugatuma uturemangingo kujya gukoresha ya sukari nka lisensi y’imodoka kugira ngo igabanuke. Ibyo ni byo bituma habaho icyo bita hypoglycaemia ni ukuvuga igabanuka rikabije ry’isukari mu mubiri umuntu akumva yacitse integer, ibyo warwanyaga ahubwo akaba ari byo bikubaho.

3. Kubora no gucukuka kw’amenyo

Niba ukunda imitobe iryohera, za bombo, ibisuguti n’ibindi biribwa bibamo isukari, umenye ko ufite ibyago byinshi byo gucukurika amenyo. Ibi biterwa na za mikorobe ziba mu kanwa zikunda isukari, hanyuma yagera mu kanwa ikivanga na zo bikabyara aside yangiza amenyo agacukurika.

4. Intekerezo zinanirwa vuba (lack of concentration)

Bitandukanye n’ibyo abantu benshi bibwira, isukari burya ngo ntabwo ifasha umuntu kugira intekerezo zitananirwa vuba. Ubushakashatsi bwamuritswe n’ikinyamakuru Science Direct buvuga ko isukari itera kugira intekerezo zinanirwa vuba mu gihe cy’iminota 60 ikurikira igihe wafatiyeho isukari.

5. Kugira inyota kenshi

Iteka iyo ufashe ibiribwa birimo isukari, uduce twayo twirukankira mu miyoboro y’amaraso. Bityo rero kugira ngo iyo sukari itarenga urugero, uturemangingo duhita dushiguka tukarekura amazi, ubundi tukohereza mu bwonko ubutumwa bukubwira ko ufite inyota, ubwo ugahita wumva ushatse kunywa amazi menshi.

6. Umubyibuho

Iyo umubiri winjiyemo ibiribwa birimo isukari, urwagashya ruvubura umusemburo wa insulin ushinzwe kuringaniza urugero rw’isukari mu mubiri ukayikura mu miyoboro y’amaraso ukayohereza mu turemangingo. Iyo ihageze, yayindi idakenewe mu mubiri itangira guhinduka ibinure ari byo bituma umuntu abyibuha ibiro bikiyongera.

7. Kuribwa umutwe kenshi

Gufata isukari iringaniye ubusanzwe ntabwo bifatwa nk’ibishobora gutera kuribwa umutwe. Ariko iyo isukari irenze urugero igatuma umusemburo wa insulin uzamuka, urugero rw’isukari yo mu maraso rukamanuka bigatera umuntu kurwara umutwe.

8. Gusonza bya hato na hato

Ibiribwa birimo isukari, byabindi bifite intungamubiri nkeya za fibre, bishobora kumara inzara ariko by’akanya gato. Inyigo yakozwe n’ikigo cy’ubushakashatsi kitwa Frontiers, igaragaza ko isukari ikomoka ku bihingwa (fructose) igira ingaruka ku micungire y’ubushake bwo kurya. Mu yandi magambo, uko ufata ibiribwa birimo isukari kenshi, ni ko urushaho gusonza.

9. Kwihagarika kenshi

Niba ufata isukari nyinshi kwihagarika nabyo biriyongera bitewe nuko isukari ikamura amazi yinjira mu mpyiko agahinduka inkari. Ikindi kandi iyo isukari yo mu maraso izamutse cyane (hyperglycaemia), isukari isanzwe yinjira mu nkari (glycosuria) bigatuma hasohoka amazi menshi umuntu agahora ashaka kwihagarika.

10. Kubura ibitotsi

Niba ujya ugira ikibazo cyo kubura ibitotsi, wagombye gutekereza ku ngano y’isukari ufata. Isukari yanyuze mu ruganda ahanini ni yo ikunze gushyirwa mu majwi kuri iki kibazo, mu gihe kurya imbuto n’imboga zikiri nshya byo bifasha mu kubona ibitotsi.

11. Umuvuduko w’amaraso ukabije

Ubusanzwe umunyu ni wo uvugwaho kongera umuvuduko w’amaraso, ariko burya isukari ngo ni yo mbi cyane nk’uko bisobanurwa mu nyigo yakozwe n’ikigo Openheart mu kinyamakuru cyacyo BMJ Journals. Iki kinyamakuru kivuga ko gufata ibiribwa birimo isukari nyinshi ikomoka ku bihingwa (fructose) nabyo ngo bizamura umuvuduko w’amaraso.

12. Gututubikana (kubira icyuya)

Muganga Valens Ngaboyisonga yanatubwiye ko iyo isukari yarenze umuntu, ashobora no gukurizamo indwara z’umutima n’imitsi y’amaraso bikagaragarira mu kubira ibyuya no kwiruhutsa cyane.

Ubushakashatsi bwamuritswe mu kinyamakuru Independent, bwerekana ko nyuma y’iminota iri hagati ya 15 na 30 umuntu amaze gufata ibiribwa birimo isukari, umubiri utangira kurekura imisemburo yitwa cortisol na epinephrine izamura umuvuduko w’umutima n’uw’amasaro bigatuma umuntu abira ibyuya.

13. Kubabara mu ngingo

Iyo isukari ari nyinshi mu mubiri, bishobora no gutera kumungwa kw’amagufa bikagaragarira mu kuribwa mu ngingo no mu magufa imbere by’umwihariko mu itako.
Inyigo zitandukanye kandi zagiye zigaragaza ko hari isano iri hagati y’ibiribwa birimo ibinure n’ibifite isukari nyinshi n’ukwivumbura kubaho mu mubiri (inflammation). Bityo abantu bagira ibibazo byo kubabara mu ngingo (arthritis) bagombye kwirinda isukari kubera iyi mpamvu.

Muganga Ngaboyisonga yanatubwiye ko isukari nyinshi mu mubiri ishobora gutera kuribwa mu nda bitewe nuko itera ibisebe byo mu gifu, ikindi kandi ngo hari n’abo itera guhinduka mu mico nko kurizwa n’ubusa ku bana.

MENYA UMWANDITSI

Gasana Marcellin

Umunyamakuru

@ Gasana_M

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