Ubuzima

Tumenye neza ibyo turya: Ibinyamavuta

Ibinyamavuta cyangwa ibinure ni ingenzi mu mikorere y’umubiri wacu. Ariko kandi kutamenya ubwoko bwiza n’ububi, kutamenya ingano yabyo tutagomba kurenza ku munsi biri mu byongera ibyago byo kubyibuha bidasanzwe, kurwara umutima n’ibindi bigendana n’izo ndwara.

Ibinure byose byaba ibyiza cyangwa ibibi (nkuko turi bubibone), iyo ubiriye ukarenza urugero bigira uruhare runini mu kongera ibiro dore ko mu ntungamubiri zose ibinyamavuta biza ku isonga mu kugira calories nyinshi.
Icyakora nubwo bimeze bityo sibyo biza ku isonga mu gutera imbaraga mu mubiri ahubwo ibinyasukari nibyo biza imbere kuko byo ingufu bitanga zihita zikoreshwa mu gihe izikomoka ku binyamavuta zibikwa zikazakoreshwa mu gihe izikomoka ku masukari zabayenkeya cyangwa zitabonetse ari naho abashaka kugabanya ibiro baba basabwa kuzirikana.

Narya ibinyamavuta bingana gute ku munsi?

Ushaka kumenya ibinyamavuta ugomba kutarenza ku munsi, usabwa kumenya ko biri mu moko abiri y’ingenzi. Hari ibituzuye ari nabyo byiza bikomoka ku bimera hakaba n’ibyuzuye bikomoka ku matungo cyangwa mu byo kurya byo mu nganda, ari nabyo usawa kugabanya cyangwa kwirinda.
Usabwa kutarenza hagati ya 20% na 35% za calories zikomoka ku binure bituzuye ku munsi ndetse nturenze 10% za calories zikomoka ku binure byuzuye.
Kuko garama imwe y’ibinure ibamo calories 9, ufatiye ku mpuzandengo ya calories 1800 ku munsi, usanga utagomba kurenza hagati ya 40g na 70g z’ibinure bituzuye, ndetse nturenze 20g z’ibinure byuzuye.

Ni ayahe moko y’ibinure?

Hano ibinure cyangwa ibinyamavuta turavuga ikintu kimwe, aho usoma ibinure cyangwa ibinyamavuta ntugirengo ni ibintu bitandukanye.

Nkuko hejuru twabivuze, ibinyamavuta biboneka mu moko abiri y’ingenzi.

• Hari ibinure byuzuye
• Hakaba ibinure bituzuye.

Ibinure byuzuye

Ibinure byuzuye ni ibinure bizwiho kongerera umubiri ibyagobyo kurwara umutima no kuzamura igipimo cya cholesterol mu maraso. Ibi binure ubusanzwe biba bikomeye iyo bitaracamutswa. Biboneka aha hakurikira:

  • Ibikomoka ku mata nka fromage, ikimuri, ikivuguto n’ibindi
  • Inyama cyane cyane ingurube, inyama zifashe ku magufa kimwe n’ibikomoka ku nyama nka sosiso
  • Amamesa
  • Amavuta ya coconut
  • Margarine
  • Ibyokurya nk’ifiriti, pizza, hamburger, keke, amandazi, n’ibindi bitunganywa bishyizwe mu mavuta menshi kimwe n’ibikomoka ku ngano biva mu nganda.

Ibinure bituzuye

Ibinure bituzuye ni ingenzi mu mafunguro yacu ya buri munsi. Akamaro kabyo nyamukuru ni ukurwanya indwara z’umutima no kurwanya cholesterol mbi mu mubiri. Birimo ibice bibiri :

• Ibinure byoroshye
• Ibinure rukomatanyo

Ibinure byoroshye tubisanga mu mavuta ya elayo, aya canola, avoka, ubunyobwa bwa cashew na almond (amande)

Naho ibinure rukomatanyo byo birimo ibice bibiri nabyo. Hari omega-3 iboneka mu mafi cyane cyane ay’amavuta nka salmon na tuna, inzuzi z’ibihaza ; hakaba na omega-6 iboneka mu mavuta ya soya, ay’ibihwagari no mu bunyobwa buzwi nka brazil nuts

Akamaro k’ibinyamavuta mu mubiri

Ibinure ni ingenzi mu mubiri wacu kuko biwufasha mu mikorere yawo ya buri munsi inyuranye.

1. Isoko y’ingufu

Nkuko twabibonye, ibinure biza ku mwanya wa kabiri mu bitera imbaraga umubiri wacu. Gusa byo bikaba bikoreshwa nk’ubutabazi mu gihe ibikomoka ku binyasukari byabuze. Nko ku bashaka kugabanya ibiro, ni byiza kugabanya ibinyasukari bakongera poroteyine kuko bibarinda gusonza ariko umubiri ugatwika bya binure byibitse ukaba aribyo ukoresha.

2. Ikoreshwa rya vitamin

Vitamin zibamo ibice bibiri, hari izivanga n’amazi n’izivanga n’amavuta. Izivanga n’amavuta rero kugirango umubiri uzikoreshe hakenerwa ko mu byo dufungura haba harimo ibinyamavuta. Izo vitamin ni A, D, E na K. mu gihe mu byo ufungura hatarimo amavuta rero izi vitamini ntizinjira neza nuko bigatera indwara zizanwa no kubura izo vitamini.

3. Kuringaniza ubushyuhe mu mubiri

Uturemangingo tw’ibinure mu mubiri dushinzwe kuringaniza ubushyuhe bw’umubiri tukanaba dutuma umubiri udakonja cyane. aho duherereye ubundi ntihapfa kugaragara ariko iyo umuntu abyibushye bikabije turaboneka akaba ari cya gihe wazanye ibicece, nyakubahwa n’ibinyenyanza. Izi ziba ari ingaruka z’ibinure byinshi mu mubiri.

Dusoza

Ibinyamavuta ni ingenzi mu mubiri ariko byaba ibyiza cyangwa ibibi, byose kubifata ku rwego rukabije bigira ingaruka mbi ku buzima bwacu zirimo umubyibuho ukabije no kurwara Indwara zifata umutima ndetse na diyabete ishobora kuziramo.
Rero kumenya ingano y’ibyo ugomba kurya ni ingenzi, no kumenya ubwoko ugomba kurya ni ingenzi.
Kurya ibivuye mu nganda kenshi, guhorera urukarango n’amafiriti ni biwe mu byo usabwa kugendera kure. Bibaye byiza amavuta wajya uyasuka mu byo utetse ugacanirana, inyama ukazitogosa ukarunga, niho uba wizeye ko nta ngaruka mbi uri kwikururira. Gusa mu gihe kubigeraho utarabishobora, ibuka kutarenza 20g z’ibinure byuzuye, unafate hagati ya 40g na 70g z’ibinure bituzuye, ku munsi, kandi byiza ubifate mu gitondo na ku manywa kugirango umubiri ubikoreshe.

Biracyaza

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