Dore indyo nziza iharawe yagufasha kubyibuha n'iyagufasha kunanuka mu kanya nk'ako guhumbya-AMAFOTO

Muri iyi minsi inkundura y'abifuza kubyibuha cyangwa kunanuka irarimbanyije cyane aho usanga hari ubyibuha bikamubangamira mu gihe hari unanutse usanga yifuza kubyibuha. Hari uwavuze ngo turi ibyo turya. Menya amafunguro yagufasha mu byo wifuza.

"Ariko urananutse cyane kuburyo ushobora kwambara umwenda uwo ari wo wose wo kogana."

 Ubwo Liliana Carvajal yumvaga iyo nteruro mu iduka ryo mu mujyi wa Miami muri leta ya Florida muri Amerika, yagerageje kwibaza niba hari ubwo umucuruzi ashobora kubwira umukiliya we w'umugore ati: "Urabyibushye cyane kuburyo...".

Biragoye ko ibyo byabaho.

Muri iki gihe aho buri muntu wese asa nk'ushaka kunanuka (kuba kuri 'taille'), biragoye kwibaza ko ku bantu bamwe, ibyo bishobora kuba ikibazo, ndetse n'isoko yo kumva bafite ipfunwe.

Indyo ikungahaye ku binure byiza ku buzima

Uretse igihe hari ibibazo, nk'indwara yo kuzingama kw'amagufa (rachitisme) cyangwa ibibazo by'imirire nko kubura ubushake bwo kurya, ubundi kunanuka cyane si bibi ku buzima.

Ariko hari impamvu zo gushaka kongera ibiro, nko gushaka kubyibushya imikaya, kurushaho gushobora guhatana mu mikino imwe n'imwe, guhangana no kutagira ubushake bwo kurya cyangwa kugira ngo ugaragare nk'umuntu ufite ubuzima bwiza kurushaho. 

Wabigeraho gute? Inzobere ziburira ko bidasaba gutangira kurya imifuka n'imifuka y'amafiriti, gufata indyo mbi, ibiribwa bikungahaye ku binyamavuta (ibinure) byinshi cyane, amakeke (cakes) cyangwa kunywa za fanta zirimo isukari.

Nubwo abantu bananutse kandi banifitemo kwihuta kw'urusobe rw'ibibera mu mubiri nk'iyo umuntu ariye (ibizwi nka métabolisme), baba bafite uburyo bwinshi bwo gukoresha ibitera imbaraga (calories), indyo nziza ni ingenzi cyane no kuri bo. 

Inzobere mu by'imirire zitanga inama yo gushyiraho gahunda itekerejweho ijyanye n'imirire, no kugerageza buhoro buhoro kongera ibiro kugeza ku ngano y'ibiro nziza ku buzima ijyanye n'uburebure n'imyaka umuntu afite. 

Profeseri Linda Bobroff, umwarimu w'imirire kuri Kaminuza ya Florida muri Amerika, yabwiye BBC dukesha iyi nkuru ko agira inama abantu yo gufata amafunguro nibura atatu ku munsi, kandi umunsi wose umuntu akagira amafunguro yoroheje agenda anyuzamo agafata.

Inzobere mu by'imirire zitanga inama yo kurya indyo nk'iyi irimo ibiribwa nk'ubunyobwa (ibiyoba mu Kirundi), bikungahaye ku binure byo mu bimera.

Prof Bobroff agira ati: "Ibiribwa bikungahaye ku bitera imbaraga no mu ntungamubiri biba bikungahaye no mu binure [ibinyamavuta], ariko icy'ingenzi ni uguhitamo ubwoko bwiza bw'ibinure.".

Ibiribwa nk'avoka, ibinyampeke, amavuta y'ubunyobwa (ibiyoba mu Kirundi) n'amavuta yo gutekesha (anazwi nk'ubuto), ni isoko nziza cyane y'ibinure byiza bikomoka ku bimera, bikungahaye ku ntungamubiri no ku bitera imbaraga. 

Ibinure bikomoka ku matungo bitanga intungamubiri ndetse n'ingano y'ibitera imbaraga nk'iyo mu binure bikomoka ku bimera, ariko ibyo binure bikomoka ku matungo byifitemo n'ibinure by'amavuta menshi cyane bishobora kongera ikigero (ingano) kibi cy'ibinure (bizwi nka cholestérol) mu mubiri. 

Intego ni uguhitamo ibiribwa byifitemo intungamubiri (vitamines), izituma umubiri w'umuntu ukura ukanakora neza, izongera imbaraga mu mubiri, kugira ngo buri mutamiro wose ube ukungahaye mu ntungamubiri. 

Kubyibushya imikaya

Indi mpamvu yo gushaka kongera ibiro cyangwa kubyibuha, ni igihe bibaye ngombwa kongera umubyibuho w'imikaya.

Abakina imikino itandukanye, nko gusiganwa ku maguru, bashaka kubyibushya imikaya, bagomba gufata ibitera imbaraga bihagije, bakabifatanya no gukora imyitozo ikwiye kugira ngo bashobore kongera ibiro mu bice by'umubiri bifuza.

Ntabwo ari ukwihaza gusa mu biribwa bikungahaye ku bitera imbaraga, ahubwo inzobere mu mirire zitanga n'inama yo gukomeza kurya indyo irimo ibiribwa bitandukanye kandi bifite intungamubiri

 Gavin Allinson, inzobere mu by'imirire y'abakinnyi, avuga ko ibiribwa byiza byo kubyibushya imikaya ari ibyifitemo intungamubiri nkeya (zizwi nka protéines maigres), nk'urugero inyama y'inkoko n'amafi y'umweru. 

Agira ati: "Ugomba gufatanya ayo mafunguro n'ibiribwa byifitemo ibitera imbaraga bifite ikigero cy'isukari (index glycémique, IG) kiri hejuru, nk'umuceri w'umweru, mu ifunguro rikurikiye imyitozo."

Avuga ko abantu bakora imyitozo ngororangingo myinshi ariko ntibagerageze kongera ukubyibuha kw'imikaya, bagomba no gufata amafunguro yoroheje kenshi kandi meza ku buzima, kugira ngo bagire imbaduko yo gukora imyitozo no kugumana ibiro basanganywe cyangwa kubyongera.

Ibibazo byo kwiyubaha

Muri iyi isi aho abantu barenga kimwe cya kabiri (1/2) cy'abaturage bo mu burengerazuba (Uburayi n'Amerika) bafite umubyibuho ukabije, abantu bananutse bo barimo kugorwa no kudashobora kongera ibiro, akenshi bibwira ko ibyo bibahangayikishije bibonwa nko kudashyira mu gaciro kurimo no kwikunda cyangwa ko ibyo ari ibihangayikishije umubare muto w'abantu b'indobanure (abakomeye). 

Nk'urugero, Michelle Salem, wo mu mujyi wo ku kirwa (izinga mu Kirundi) wa Miami Beach, kudatuza kw'umuntu kuvuye ku kuba ananutse cyane byamuteye kumva adashaka kwambara imyenda runaka cyangwa kudakomeza kwambara umwenda we wo kogana igihe ari imbere y'abandi bantu. 

Yagize ati: "Ntibinyorohera kubona imyenda myiza yo kwambara bitabaye ngombwa ko njya gushakira mu gice cyo mu iduka gicururizwamo imyenda y'abana cyangwa iy'urubyiruko, ndetse rimwe na rimwe abaganga banshinje kutagira ubushake bwo kurya."

Liliana Carvajal ashimangira iyo ngingo, agasobanura ko akenshi yumva afashwe nkaho arwaye cyangwa ko yagizwe imbata n'ibiyobyabwenge. 

Ati: "Biramenyerewe cyane gufatwa nkaho umuntu arwaye, gutekereza ko afata ibiyobyabwenge, cyanga ko adafite ubushake bwo kurya.

"Bakubwira ko unanutse nkaho ari ikintu cyiza cyo kugushimira ko wagezeho, mu gihe batazi niba koko unyuzwe n'ibiro byawe n'ukuntu ugaragara [ifoto yawe]."

Inama z'ingenzi zitangwa n'inzobere mu by'imirire ku bijyanye no kongera ibiro zishobora kuvugwa muri iyi ncamake:

• Kurya kenshi kurushaho
• Guhitamo ibiribwa bikungahaye ku ntungamubiri
• Kunywa ibinyobwa by'uruvange (smoothies) rw'imbuto n'uruvange rurimo amata (milkshake)
• Guhitamo ibiribwa birimo amata atavangiye (lait entier/whole milk)
• Gutekesha isupu amata aho kuyitekesha amazi
• Kugenzura igihe n'inshuro ufata ibyo kunywa
• Gufata akanya ko kwishimisha
• Gukora imyitozo ngororangingo.
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IVOMO : BBC