Imirire Ubuzima

Amwe mu mafunguro akungahaye ku mavuta ariko akaba ari meza ku buzima

Usanga abantu benshi iyo bashaka kugabanya ibiro babwirwa kwirinda no kugendera kure ikintu cyose kibonekamo amavuta menshi. Ibi benshi iyo babikurikije usanga bahitamo kwikoreshereza noneho ibirimo amasukari bacyeka ko byo nta kibazo nuko umubyibuho ukarushaho kwiyongera.

Impamvu ni uko umubiri wacu iyo winjije isukari idakenewe mu kuyibika uyihinduramo ibinure nuko ugasanga inda niyo yambere mu kubika bya binure.

Nyamara kandi ukuri ni uko amavuta yose atari ko ari mabi dore ko amavuta aboneka mu bice bibiri by’ingenzi aribyo ibinure byuzuye n’ibinure bituzuye. Ibinure bituzuye kenshi bikomoka ku bimera nta byago na bicye biteza umubiri ahubwo ni byiza bikaba n’ingenzi ku mafunguro yacu.

Ibinure byuzuye bikomoka ku matungo nabyo ku gipimo kiringaniye si bibi, gusa usabwa gukoresha bicye.

Ibinure biba bibi uko byaba bingana kose ni ibinure bigerekeranye ari byo bikomoka ku mafunguro atunganyirizwa mu nganda n’andi mafunguro abikwa igihe agurwa agahita aribwa nka za sosiso, burger, n’ibindi.

Hano twaguteguriye amwe mu mafunguro utagakwiye gutinya kuko yo ubwayo nta kibazo ateye mu buzima bwa buri munsi.

  1. Avoka

Avoka ni urubuto rutandukanye n’izindi mbuto dore ko mu gihe izindi mbuto zikungahaye ku masukari avoka yo ikungahaye ku mavuta kuko mu biyigize 77% ni amavuta.

Usanga amavuta aba muri avoka ari na menshi kurenza ayaboneka mu biva ku matungo, gusa muri avoka habonekamo ibinure bituzuye byitwa oleic acid ari nabyo tubona mu mavuta ya elayo (olive oil) bikaba byiza ku mubiri.

Avoka kandi zibonekamo potassium ndetse burya ibonekamo irenze iboneka mu mineke benshi twari tuzi ko ariyo iyoboye mu kugira potassium nyinshi.

Zibonekamo kandi fibre bityo bigatuma ziba imbuto z’ingenzi ku baba bifuza gutakaza ibiro kandi kuzirya bigabanya ibinure byo ku nda.

2. Fromage

Nushaka uyite amavuta y’inka, ikimuri, ibirunge byose bivuga ikintu kimwe uretse ko fromage yo inyuzwa mu ruganda bakongeramo umunyu n’ibindi bituma ibikika igihe kandi ukaba wayirya yonyine naho byose bikomoka ku mata.

Ni isoko ya calcium, vitamini B12, phosphore na selenium n’indi myunyungugu inyuranye. Habonekamo na poroteyine.

Ubushakashatsi bugaragaza yuko ari nziza mu kurwanya diyabete.

3. Shokola yirabura

Nubwo itunganyirizwa mu ruganda ariko chocolat yirabura ni nziza gusa nayo ikungahaye ku binure. Ibonekamo fibre, ubutare, magnesium, umuringa na manganese

Ifasha mu kuringaniza umuvuduko w’amaraso ndetse no kurwanya indwara zinyuranye z’umutima.

Inafasha mu mikorere myiza y’ubwonko no kurinda uruhu kwangirika cyane cyane mu gihe cy’izuba.

4. Amagi

Amagi benshi barayatinya dore ko umuhondo wayo ubonekamo cholesterol n’ibinure.

Nyamara nubwo cholesterol tuyitinya irakenewe mu mubiri kandi igi rimwe riduha 71% by’ikenewe ku munsi.

Iyi cholesterol yo mu magi ntacyo ihindura kuri cholesterol yo mu maraso niyo mpamvu ntawe kurya amagi bikwiye gutera ikibazo keretse mu gihe afite uburwayi runaka cyangwa yabibujijwe n’abaganga.

Amagi ni isoko nziza ya vitamini n’imyunyungugu ndetse abonekamo choline ifasha ubwonko ikaba iboneka hacye

By’umwihariko ku bashaka kugabanya ibiro iri ni ifunguro ryiza ribafasha kuko atera igihagisha agatuma umubiri utwika ibinure byinshi mu gihe gito

5. Amafi

Amafi abonekamo ibinure bya omega-3 cyane ni salmon, sardine na mackerel n’andi. Ibi binure bikaba ingenzi mu kurinda indwara z’umutima, kwiheba no kwigunga n’izindi zifata intekerezo

Uretse ibi binure hanabonekamo vitamini D ubusanzwe tubona binyuze mu mirasire y’izuba

6. Ubunyobwa

Ubunyobwa mu moko yabwo yose nabwo ni ibinyamavuta.

Ndetse ni isoko nziza ya poroteyine zikomoka ku bimera. Bunabonekamo vitamini E, magnesium.

Kuburya bigabanya ibyago by’umubyibuho ukabije, diyabete n’indwara z’umutima

Gusa na none wibuke ko buri mu mafunguro atera bamwe ubwivumbure, rero niba bugutera ikibazo si ibyo kurya byawe.

 

Dusoze tuvuga ko aya atari yo yonyine kuko ku rutonde hanabonekaho amavuta ya elayo, ibihwagari, amavuta ya cocoa, amata na yawurute ndetse n’utubuto twa chia

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