Imirire Ubuzima

Zimwe mu ngaruka zo kwinjiza poroteyine zirenze izikenewe

Wigeze ujyana umwana kumuvuza nuko bakakubaza niba ujya umuha amata kenshi cyangwa se umuha amagi? Akenshi babikubaza iyo ugiye kumuvuza afite ibituri (ibisebe byizanye) ku mubiri.
Burya baba bashaka kumenya niba iyo itaba ari ingaruka ya poroteyine nyinshi.
Poroteyine twazigereranya n’amatafari yubaka umubiri wacu dore ko ari zo ziri ku ruhembe rw’ibyubaka umubiri. Ni ingenzi kurya amafunguro abonekamo poroteyine, zaba izikomoka ku bimera cyangwa ku matungo, ariko nanone nturenze urugero
Nubwo abantu bafite gahunda yo kugabanya ibiro babwirwa kurya ibikungahaye kuri poroteyine, ariko nanone poroteyine iyo zibaye nyinshi mu mubiri zikarenga izikenewe bishobora gutera ingorane zikurikira mu mubiri w’umuntu.

  1. Impumuro mbi mu kanwa

Kugirango poroteyine wariye zihindukemo ingufu umubiri ukoresha, bikorwa mu byitwa ketosis, ni na ho hakomoka keto diet, ifunguro rikunzwe na benshi bashaka kugabanya ibiro aho ucika burundu ku binyasukari (carbs) ubundi ukifatira ibirimo poroteyine (cyane cyane amagi cyangwa inyama z’umweru, amafi n’amata).
Ibi nubwo bifasha mu gutakaza ibiro ariko binatera impumuro mbi mu kanwa, wavuga abo mwegeranye bakipfuka ku munwa.
Impamvu ni uko poroteyine iyo zibaye nyinshi zidakoreshwa zose nuko zimwe zigasigara mu kanwa zikivanga na bagiteri zaho ari byo bitera ya mpumuro mbi. Ni yo mpamvu ugirwa inama yo koza amenyo byibuze hashize iminota 30 uriye ibikungahaye kuri poroteyine

2. Umutwe, ibinya, gutentebuka, kudatera akabariro neza

 

Ibi na byo ni imwe mu ngaruka zo kwinjiza poroteyine nyinshi cyane, ukinjiza ibinyasukari bicye cyane. Bituma umubiri muri rusange ucika intege nubwo wowe uba wumva udashonje. Ndetse binatuma igipimo cya serotonin mu bwonko kigabanyuka, ibitari ibyiza mu kugira akanyamuneza ari byo bihura no gutera akabariro. Ni na yo mpamvu ugirwa inama ko niba wahisemo gukoresha poroteyine mu kugabanya ibiro, wagabanya siporo zisaba ingufu nyinshi, ukaruhuka kandi ukanywa amazi ahagije

3. Ibibazo mu igogorwa

Amafunguro akungahaye kuri poroteyine ntabwo wayabonamo fibre kandi izi ni zo ngenzi mu gutuma igogorwa rigenda neza. Kwinjiza poroteyine nyinshi cyane rero byatera impiswi cyangwa impatwe.

4. Kongera ibyago by’indwara z’umutima na stroke

Kurya ibikungahaye kuri poroteyine kenshi cyane cyane inyama n’ibizikomokaho byongera ibyago byo kurwara indwara z’umutima. Icyakora ari poroteyine zikomoka ku bimera (zo ntizikunze kuba zarenga igipimo dore ko ziba zitanuzuye) ntabwo ibi byago byakubaho

5. Kongera uburwayi bw’umwijima

Niba usanzwe urwaye indwara z’umwijima, cyangwa se hepatite, kurya poroteyine nyinshi si byiza kuko burya umwijima ni wo utunganya poroteyine twinjije. Iyo zabaye nyinshi unanirwa kuzitunganya nuko zikibika nk’ibinure, ibintu bitari byiza ku muntu usanzwe yirwariye umwijima

6. Bishobora kwangiza amagufa

Iyo umubiri ushwanyaguza poroteyine, bituma wohereza za acide nyinshi mu maraso, hagakenerwa calcium yo kujya kuzigabanya. Iyo iri mu maraso ibaye nkeya hifashishwa iyo mu magufa, bikayatera kwangirika. Niba wajyaga wumva ubabara mu ngingo, kandi ukaba uri kuri keto diet, impamvu ni iyo ntayindi.

7. Gutakaza amazi

Kugirango umubiri usohore nitrogen yabaye nyinshi nyuma y’ishwanyaguzwa rya poroteyine, hakenerwa amazi menshi. Ibi rero bituma umubiri utakaza amazi maze ukumva inyota. Usabwa kunywa cyane ngo ugarure ya mazi yatakaye

8. Ibiheri ku ruhu

Twabivuze dutangira. Ikindi kigaragaza ko poroteyine zabaye nyinshi cyane mu mubiri, ni ukuzana ibituragurike ku mubiri, kandi ukabishima kuko biba biryana. Kubera ko proteine zasagutse ziba nk’uburozi mu mubiri wagerageza kubusohora bikagira ingaruka ku ruhu aho ruzaho ibiheri bitonyoka iyo ubishimye.

Dusoza

Ibi byose ni ibyakubaho mu gihe winjiza poroteyine nyinshi cyane maze hakagira isaguka.
Ubusanzwe ku cyigereranyo wagafashe poroteyine, amagarama angana n’uko ungana mu biro. Niba ufite ibiro 60, wagafashe 60g za poroteyine ku munsi. Nk’urugero, muri 100g z’inyama y’inkoko, haba harimo 30g za poroteyine. Ufite ibiro 60 ntiwakarengeje 200g z’inyama y’inkoko ku munsi.

Hano hari imbonerahamwe yerekana igipimo cya poroteyine tubona mu mafunguro amwe n’amwe. Igitangaje ni uko buriya igi ritabonekamo poroteine nyinshi kuko mu igi riringaniye usangamo 7g za poroteyine. Ariko kuko ribonekamo cholesterol nyinshi usabwa kutarenza amagi 3 ku munsi, ukabije.

Urugero rwa poroteyine ziboneka muri 100g z’amafunguro amwe

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