Ubuzima

Tumenye neza ibyo turya: Ibinyasukari

Kugirango umubiri wacu ukore ukenera ibiwutera imbaraga. Muri byo rero ku isonga hazamo ibinyasukari dore ko ku ijanisha, imbaraga umubiri ukoresha hagati ya 45% na 65% zituruka mu binyasukari.

Iyo havuzwe ibinyasukari ushobora guhita wumva ibyokurya cyangwa kunywa biryohereye nyamara sibyo gusa kuko habaho n’ibitaryohereye cyane ariko bikabamo ibinyasukari.

Ibinyasukari biri mu ntungamubiri nini eshatu arizo ibinyasukari, ibinure cyangwa ibinyamavuta na poroteyine. Byose bikaba isoko y’imbaraga umubiri ukoresha, ariko ibinyasukari bikaba biyoboye urutonde.

Iyo isukari umubiri utayikoresheje ihindukamo glycogen ibikwa mu mwijima no mu mikaya, nuko umubiri wayikenera kandi ikaba itabonetse mu byo twariye, ugahindura ya glycogen ikongera kuba isukari.

Umuntu mukuru akenera garama zitari munsi ya 135 z’ibinyasukari ku munsi, kandi buri garama imwe itanga ingufu zingana na 4 calories. Gusa ubusanzwe bigendera ku mikorere yawe kuko umuhinzi ntazakenera amasukari nk’umukozi wo mu biro. Gusa dufashe nk’urugero rwa 1800calories, usabwa kurya ibinyamasukari bitari munsi ya 202g ariko nanone ntibirenge 292g (ni ukuvuga 45% na 65%). Icyakora abarwaye diyabete basabwa kutarenza 200g z’ibinyasukari ku munsi naho abagore batwite ntibarenze 175g.

Amoko yibinyasukari

Ibinyasukari bisangwa mu moko menshi y’amafunguro, yaba ay’umwimerere ndetse n’avuye mu nganda. Ibi bituma ibinyasukari nabyo bijya mu moko abiri y’ingenzi:

  1. Ibinyasukari bibi
  2. Ibinyasukari byiza

Ibinyasukari bibi bikaba biboneka mu bifunyango (amandazi, imigati, keke, n’ibindi biri mu bwoko bumwe), ibyokunywa bya soda nka fanta, sprite n’ibindi usangamo gaz, ndetse no mu binyuzwa mu nganda nk’umuceri n’ifarini y’ingano. Ibi bibamo isukari yoroshye ihita ikoreshwa n’umubiri ingaruka zabyo ahanini zikaba umubyibuho udasanzwe n’indwara zafata umutima.

Naho ibinyasukari byiza biboneka mu byokurya bitanyujijwe mu nganda harimo ibinyampeke byuzuye (amasaka, ibigori, ingano, umuceri, … ) imbuto mu moko yazo yose, imboga, ibinyamisogwe n’ibinyamafufu. Ibi umubiri ubikoresha gacye gacye bikawugirira akamaro kanini kuko bigizwe n’uruvange rw’amasukari y’umwimerere.

Akamaro ku buzima

Ibinyasukari uretse kuduha ingufu umubiri ukeneye nyamara kandi bifite n’akandi kamaro byaha umubiri wacu.

1. Ubuzima bwo mu mutwe

Abahanga mu mirire bavuga ko ibinyasukari bigira akamaro mu ikorwa ry’umusemburo wa serotonin uyu ukaba umusemburo ukoreshwa n’ubwonko ukagira akamaro ko kurwanya kwiheba, kwigunga, umujinya ndetse n’agahinda gasaze
Kandi bifasha mu kwibuka, kwitegereza no gushyira ibintu ku murongo.

2. Kugabanya ibiro

Nibyo koko ibinyasukari bituma umubiri wacu ugira ingufu nyamara kandi ibinyasukari nanone bifasha umubiri wacu mu kugabanya ibiro. Impamvu ni uko ibinyasukari by’umwimerere byinshi cyane cyane imboga n’impeke zuzuye bibamo fibre zituma wumva uhaze nuko bigatuma umubiri ukoresha ibinure byawo mu kongera imbaraga, bityo ibiro bikagabanyuka.

Nubwo benshi bakunda amafunguro atarimo ibinyasukari byinshi iyo bifuza gutakaza ibiro, nyamara usanga nyuma y’umwaka bya biro bigarutse mu gihe uwakoresheje amafunguro arimo amasukari y’umwimerere ibiro bye bigabanyuka buhoro ariko ntibiziyongere nyuma.

3. Ubuzima bw’umutima

Ibinyasukari ntibibamo cholesterol nuko bigatuma kubirya bigabanya cholesterol mbi mu mubiri kuko ahanini ibirimo fibre bifasha igogorwa kugenda neza kandi igogorwa rifashwa n’indurwe ikaba ikozwe na cholesterol ku gipimo cya 50%, bityo uko ikorwa nyinshi niko cholesterol igabanyuka.

Mu gihe utinjiza ibinyasukari mu mubiri

Kurya ibitarimo ibinyasukari bituma umubiri wawe ubura isukari ariyo ibyara ingufu nuko ukitabaza poroteyine ngo iwufashe kubona ingufu. Ibi bitera kubura isukari mu mubiri, bikagira ingaruka zo gucika intege, ikizungera no kunanirwa mu mutwe. Bituma kandi impyiko zinanirwa nuko ugasanga urihagarika ubabara rimwe na rimwe ndetse bishobora kugutera kwituma impatwe

Ni uruhe rugero rw’ibinyasukari narya

Mu kurya usabwa kwinjiza ibinyasukari byinshi kurenza ibindi bice by’intungamubiri ariko nanone ukibuka gukoresha ibinyasukari byiza by’umwimerere nkuko twabibonye hejuru.

Ku isahani yawe, kimwe cya kabiri kibe kigizwe n’imboga mu moko yazo yose (si uruvange rwa zose ahubwo izo wahisemo uwo munsi) hano twibutse ko imboga Atari dodo cyangwa imbwija gusa ahubwo harimo na za karoti, imiteja, intoryi, ibitonore, urunyogwe n’ibindi.

Hanyuma kimwe cya kane cy’isahani ushyireho ibinyamafufu n’ibinyampeke ariko byuzuye (ibijumba, ibirayi, umuceri, ingano, n’ibibikomokaho, ibigori, amasaka n’ibibikomokaho, … )

Kimwe cya kane gisigaye hajyeho ibitanga poroteyine harimo ibikomoka ku matungo nk’inyama,amafi, amata, amagi n’ibindi

Ku ruhande ube wateguye imbuto, kandi umenye ko kurya imbuto uko zakabaye biruta kunywa umutobe wazo.

Biracyaza

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