Ese wari uzi ko ibinure bifite akamaro kanini ku buzima bwawe?

Abantu bafata ibinure mu buryo butandukanye bitewe n’uko babyumvise babibwiwe n’abandi, cyangwa se bitewe n’amabwiriza bahawe na muganga cyangwa abize iby’imirire ku mpamvu zitandukanye. Hari ukubwira ati “Ibinure ni byiza ku mubiri”, undi ati “Ni bibi cyane bitera indwara”, n’ibindi.

Ni yo mpamvu tugiye kureba akamaro k’ibinure ku buzima bwa muntu n’amafunguro bibonekamo, ubwoko bwabyo ndetse n’ibibi byabyo.

Amakuru dukesha ibinyamakuru bitandukanye byandika ku buzima nka passeportsante.net, avuga ko ibinure kimwe n’izindi ntungamubiri nka protein n’ibinyasukari ari ingenzi cyane ku buzima bwa muntu, kuko bifasha mu mikorere n’imiterere y’ingingo zitandukanye z’umubiri muri ubu buryo:

• Ibinure ni isoko ikomeye cyane y’imbaraga umubiri ukoresha, ndetse bifasha no kuringaniza imisemburo mu mubiri. Proteins n’ibinyasukali bitanga imbaraga zingana na kcl 4 kuri garama 1 mu gihe ibinure byo bitanga imbaraga zingana na kcal 9 kuri garama 1.

• Byitabazwa mu kwinjiza vitamine n’imyunyungugu mu mubiri. Izo ni Vitamine A, D, E na K zinjira gusa zinyuze mu binure. Bishatse kuvuga ko bidahari izo vitamine zidashobora kubona uburyo zinjizwa mu mubiri ngo zikore akazi kazo.

• Ibinure ni ingenzi cyane mu iyubakwa ry’igice cy’akaremangingo gishinzwe kukarinda, ndetse bigatuma umubiri uhora ku rugero rukwiye rw’ibiwugize n’urw’ubushyuhe.

• Ibinure bigira uruhare runini mu kugira uruhu rwiza n’umusatsi mwiza.

Sobanukirwa n’ubwoko bw’ibinure

1. Saturated fats (Ibinure byuzuye)

Ibinure byuzuye kuva kera byagiye bifatwa nk’isoko y’umubyibuho ukabije, nyamara ubushakashatsi bukaba bwaragaragaje ko kurya ibikungahaye ku binure nta ngaruka bigira mu gutera indwara z’umutima, izibasira udutsi duto dutwara amaraso cg se stroke n’umubyibuho ukabije.

Ubu bwoko bw’ibinure byuzuye buboneka nko mu kimuri, fromage, inyama yaba iz’inka, inkoko, ingurube n’izindi, mu mata no mu bindi bikomoka ku matungo.

2. Unsaturated fats (Ibinure bituzuye)

Ibi binure bifite akamaro ko kurinda umutima no gufasha umubiri mu kubika ibinure, kugabanya ibiro, gukora neza k’umusemburo wa insulin (uyu musemburo ugira uruhare runini cyane mu kubyibuha cg kunanuka k’umuntu) ndetse no guhorana imbaraga. Biboneka muri avoka, mu tubuto twa macadamia, Elayo (olive) n’amavuta ya Elayo (olive oil), almonds, inzuzi z’ibihaza na sezame ndetse no mu bunyobwa.

Ubundi bwoko bw’ibinure ni ubuzwi ku izina rya Omega 3 na omega 6. Omega 3 igabanya ububyimbirwe, igafasha imisemburo guhora ku rugero rukwiye ndetse no kurinda agahu k’uturemangingo. Omega 6 yo, ifasha cyane mu mikorere y’ubwonko n’imikaya, nubwo ishobora gutera ububyimbirwe mu mubiri.

Umubiri ukenera urugero ruto cyane rwa Omega 6 dore ko inaboneka mu bintu byinshi cyane nk’ibyo kurya bikaranze, ifiriti, imigati, biscuits n’ibindi bitunganyirizwa mu nganda.

Ni yo mpamvu ari ngombwa kurya cyane ibikungahaye kuri Omega 3 nk’amafi, amagi ndetse n’amavuta y’ibihwagari ukirinda kurya byinshi birimo Omega 6 nk’amavuta y’ibigori na soy sauce kuko byongera ububyimbirwe mu mubiri.

3. Ubundi bwoko bw’ibinure ni Trans fats

Ubu nibwo bwoko bw’ibinure bibi, kandi bidapfa kuboneka mu buryo busanzwe, kuko bisaba guhindurwa ukundi ahanini bikorewe mu nganda.

Ibi binure biboneka ari uko habayeho ihindura ry’ibinure bisanzwe nko mu ikorwa ry’amavuta ya soya cg ibigori, hakoreshejwe ikinyabutabire cya hydrogen (hydrogenated oil).

Ibi uzabisanga no ku dupapuro bomeka ku byo kurya byakorewe mu nganda, handitseho “partially hydrogenated oil”.

Amavuta y’ibigori na soya abonekamo Omega 6 nyinshi cyane, ari yo itera ububyimbirwe mu mubiri na allergies ku bantu bamwe na bamwe.

Ntitwasoza tutarebye ingaruka zibaho igihe umubiri ukennye ku binure, no mu gihe byarenze urugero. Gufata amafunguro akennye ku binure bituma habaho ihindagurika mu mikurire, ndetse hakabaho n’ibyago byinshi byo kurwara indwara zidakira. Iyo ibinure bibaye bike mu mubiri bigaherekezwa no kubura isukari na protein ndetse n’ibitera imbaraga muri rusange, bituma habaho indwara ziterwa n’imirire mibi.

Mu gihe ibinure bifatwa mu buryo burengeje igipimo gikenewe, bikurura umubyibuho ukabije, bikongera n’ibyago byinshi byo kurwara indwara z’umutima ndetse n’izindi ndwara zitandura nka cancer na diyabete yo mu bwoko bwa 2.

Mu gutegura iyi nkuru twifashishije ibinyamakuru bitandukanye nka passeportsante.net na femmeactuelle.fr

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