Dore ibiribwa 10 wafata igihe wiyemeje kureka inzoga

Kwiyemeza kureka kunywa inzoga zisembuye ni kimwe mu bintu bikomerera abantu benshi, cyane cyane iyo umuntu yahindutse imbata y’ibisindisha.

Abahanga mu birebana n’akamaro k’amafunguro mu mubiri, bavuga ko hari ibiribwa bitandukanye bishobora gufasha umuntu urimo kugerageza kureka inzoga zisembuye ari mu rugo, umubiri we ukongera ugasubira ku murongo.

N’ubwo igisubizo rusange kuri iki kibazo ari ukugerageza ukabona indyo yuzuye mu buryo bushoboka, ukirinda umunyu, isukari n’ibyo kurya bifite ibinure byinshi, burya hari ibindi bintu byinshi bibera mu mubiri wawe igihe urimo kugerageza kureka inzoga, ari yo mpamvu hari ibiribwa byihariye bishobora kukorohereza muri urwo rugamba.

Mbere y’uko turebera hamwe ibiribwa 10 bigufasha, banza umenye ko iyo uri mu rugamba rwo kureka inzoga, ubwonko bwawe nabwo ntibuba bworohewe cyane cyane igihe umubiri wamaze kuganzwa n’ibisindisha.

Iyo wamaze kuba imbata y’inzoga, ubwonko buba bwaramaze kuzimenyera ku buryo iyo utangiye kuzireka, nabwo buhita bwumva ko hari ikintu kitagenda neza bugatangira gutegeka umubiri gushaka ibizisimbura. Ni kwa kundi umuntu atangira kumva ashatse inzoga yakwibuka ko yiyemeje kuzireka umubiri ukamutegeka gushaka ibindi byazisimbura ngo yumve abaye neza nk’uko yajyaga yibwira igihe yasomye ku gahiye.

Aho ibintu bibera ingorabahizi rero, ni uko ibyo ufata ugira ngo bisimbure inzoga bishobora gutuma ahubwo ushaka kongera kuzisubiraho bikaba byateza ikibazo kitoroshye ku bantu bamaze kuzireka kubera impamvu zitandukanye. N’ubwo nta bisindisha byaba bikiri mu mubiri wawe, kumva ushatse inzoga bishobora gukomeza kukubaho kubera ibyo bibazo biba birimo kubera mu mubiri.

Iyo umuntu yaretse cyangwa ari mu rugendo rwo kureka ibisindisha ibyo ari byo byose, umubiri we uhura n’ibi bibazo bikurikira:

• Kumva ushatse ibinyobwa birimo isukari (ikawa),
• Gushaka guhekenya cyangwa kunyunguta ibinyesukari (bombo), cyane cyane nimugoroba cyangwa ninjoro,
• Kubura ibyishimo cyangwa kwiheba,
• Gushikagurika kwa hato na hato, no
• Kubura ibitotsi,

Niba rero waramaze kureka inzoga cyangwa ukirimo kubigerageza, ikintu cya mbere ugomba gukora ni ugufata amafunguro akungahaye ku ntungamubiri, ukirinda gufata ibiribwa byahinduriwe mu nganda.

Ibiribwa bifasha umuntu ushaka kureka cyangwa wamaze kureka inzoga

Inkeri: Inkeri kimwe n’izindi mbuto zose ziri mu bwoko bumwe, zifasha umubiri kubona isukari y’umwimerere ifasha umuntu kudakomeza gushaka ibintu byongewemo isukari yo mu ruganda. Inkeri kandi zikungahaye no ku zindi vitamine n’imyungu ngugu ikenewe mu mubiri.

Ibinyampeke: Ibi ni ibiribwa bikize ku ntungamubiri zizwi nka ‘fibre’ zituma bitinda mu rwungano ngogozi kandi bigatinda kurekura isukari, bityo umuntu ntasonze vuba ngo abe yashaka kurya bya hato na hato. Ibiribwa by’ibinyampeke birimo: umuceri utaranyuze mu ruganda, ibikomoka ku ngano zitanyuze mu nganda (umugati na biswi), ibigori cyangwa injugu.

Imbogarwatsi: Izi mboga ziri mu biribwa by’ingenzi cyane ushobora gufata igihe icyo ari cyo cyose, ari yo mpamvu nazo ziza mu by’ibanze bifasha umuntu urimo kuva ku nzoga by’umwihariko kubera ko zikungahaye kuri vitamine B izirana n’inzoga.

Urusenda rwa kamurari: Uru rusenda rufasha umuntu kutongera kurarikira inzoga cyangwa ibyo yumva bishobora kuzisimbura mu mubiri we ngo agire amahoro. Urusenda kandi rutera umuntu kumva ashaka amafunguro, bikaba ari ingenzi cyane igihe umuntu waretse inzoga yumva afite isesemi ituma atabasha kurya.

Amafi afite ibinure: Vitamine D ni intungamubiri yangizwa no kunywa inzoga zisindisha, kandi iyi vitamine iboneka cyane mu biribwa bifite ibinure bitangiza umubiri, bikagira uruhare mu gufasha umuntu kutagirira amerwe ibiribwa biba byaraciye mu nganda bityo bikanamurinda ingaruka ziterwa no kurya ibinure byinshi bitari byiza.

Amafi yo mu bwoko bwa mackerel na salmon ni yo ahanini akize kuri vitamine D n’ibinure bitangiza umubiri byo mu bwoko bwa omega-3. Hejuru y’ibyo kandi, ayo mafi akungahaye no kuri protein ifasha umubiri kongera kwiyubaka kandi ukumva uguwe neza nyuma yo gufata ifunguro.

Imbuto z’ibihwagari: Kubera ko ibisindisha biri mu bya mbere bigabanya imisemburo ya dopamine mu mubiri bigatuma umuntu ahora yumva ashaka inzoga, kurya imbuto z’ibihwagari ku bwinshi ni imwe mu nzira nziza zo kurwanya icyaka cyabaye cyorezo. Ni kimwe n’imbuto z’urumogi aho rwemewe, imbuto za watermelon n’iza pumpkin kuko zikungahaye ku byuka umubiri bizwi nka fibre kandi zikagira isukari nke cyane.

Amafunguro akize kuri Zinc: Muri aya mafunguro hagarukamo ibiribwa bikomoka ku binyampeke bitaciye mu nganda (ingano n’umuceri), hakabamo n’imbuto nka avoka, inkeri z’umukara, iz’ubururu n’imbuto zitwa pomegranates. Ibi byose bikaba bikungahaye ku ntungamubiri ya fibre ituma umuntu atagirwaho ingaruka no kureka inzoga, cyangwa gusonza bya hato na hato akaba yasubira ku byo yaretse.

Imineke: Imineke kimwe n’imbuto z’ibihwagari, nayo ifasha kuzamura imisemburo ya dopamine no kurwanya kumva umuntu ashaka gusubira cyo yaretse. Imineke ikize ku myunyu ya potasiyumu (potassium) ifite akamaro kanini ku buzima bw’umutima n’imikorere yawo kandi mwibuke ko kunywa inzoga zisembuye igihe kirekire byangiza umutima.

Umugati w’ingano gusa: Umugati w’ingano zitavangiye ntukize gusa ku ntungamubiri za fibre kimwe n’ibinyampeke ubwabyo, ahubwo wuzuyemo n’imyunyu ya manyeziyumu (magnesium) kandi ukaba uzwiho guhaza byihuse. Bityo rero gusimbuza umugati w’umweru uw’ingano zonyine, byongera intungamubiri za fibre kandi bikakurinda kwifuza inzoga kurusha uko umugati w’umweri ubigenza.

Amafunguro akize ku myunyu ya fer (iron): Imyunyu ya fer ni yo ifasha gutembereza umwuka mwiza (oxygen) mu mubiri, kandi inzoga zisindisha zikaba zangiza iyo myunyu. Ni yo mpamvu igihe iyo myunyu ibaye mike mu mubiri umwuka wa Oxygen uba utakibasha kugera mu bice byose uko bikwiye. Amafunguro akungahaye kuri iyo myunyu ni inyama y’inkoko, tofu, ibishyimbo na lentiye.

Niba warabashije kureka inzoga zisembuye cyangwa ukiri muri urwo rugamba rutoroshye, gerageza urebe ko wabasha kujya ubona aya mafunguro yose uko ari 10 kenshi gashoboka, kugira ngo ubuzima bwawe bwongere burangwe no kuzira umuze.

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