Imirire - Humane Foundation

Icyiciro cy'imirire gikora ubushakashatsi ku ruhare rukomeye rw'imirire mu guhindura ubuzima bw'abantu, imibereho myiza, no kuramba - gushyira imirire ishingiye ku bimera hagati y’uburyo bwuzuye bwo gukumira indwara n’imikorere myiza ya physiologiya. Dufatiye ku mubiri ugenda wiyongera ku bushakashatsi bw’ubuvuzi n’ubumenyi bw’imirire, byerekana uburyo indyo yibanda ku biribwa byose by’ibimera - nk'ibinyamisogwe, imboga rwatsi, imbuto, ibinyampeke, imbuto, nimbuto - bishobora kugabanya ibyago by’indwara zidakira zirimo indwara z'umutima, diyabete, umubyibuho ukabije, na kanseri zimwe na zimwe.
Iki gice kandi gikemura ibibazo by’imirire isanzwe mu kwerekana ibimenyetso bishingiye ku bimenyetso bifatika ku ntungamubiri zingenzi nka poroteyine, vitamine B12, fer, calcium, na aside irike ya fatty. Ishimangira akamaro ko guhitamo indyo yuzuye, iteganijwe neza, yerekana uburyo imirire y’ibikomoka ku bimera ishobora guhaza ibyo abantu bakeneye mu byiciro byose byubuzima, kuva bakiri bato kugeza bakuze, ndetse no gushyigikira imikorere yibikorwa byabaturage bakora cyane.
Kurenga ku buzima bwa buri muntu, igice cyimirire cyerekana ingaruka n’imyitwarire n’ibidukikije - byerekana uburyo indyo ishingiye ku bimera igabanya ubushake bwo gukoresha inyamaswa kandi bikagabanya cyane ibidukikije. Mugutezimbere akamenyero ko kurya neza, iki cyiciro giha abantu ubushobozi bwo guhitamo butagaburira umubiri gusa ahubwo bugahuza nimpuhwe no kuramba.

Indyo zishingiye ku bimera zimaze kumenyekana cyane ku buzima no ku bidukikije, ariko se bite mu gihe cyo gutwita no konsa? Nkuko biteganijwe ko ababyeyi bagenda murugendo rwababyeyi, icyemezo cyo gukurikiza indyo ishingiye ku bimera gitera kwibaza ku bijyanye nimirire yabo ubwabo ndetse n’umwana wabo ukura. Muri iyi nyandiko, tuzasuzuma ibyiza byimirire ishingiye ku bimera ku bagore batwite, dutange ubuyobozi ku bitekerezo by’imirire, kandi tunatanga inama zo gucunga neza indyo y’ibimera mugihe cyo gutwita no konsa. Reka twinjire mwisi yo kurya ibimera kubabyeyi batwite. Inyungu zamafunguro ashingiye ku bimera ku bagore batwite Indyo zishingiye ku bimera zitanga inyungu zinyuranye ku bagore batwite, harimo: Gutekereza ku mirire ku gutwita gushingiye ku bimera Mugihe utwite, ni ngombwa kwemeza ko ukenera ibyo ukeneye byose mu ntungamubiri, cyane cyane iyo ukurikiza indyo ishingiye ku bimera. Hano haribintu byingenzi byingenzi byokurya ugomba kuzirikana: Gucunga urwego rwicyuma…

Iyo bigeze kubitekerezo byimyitwarire yo kurya inyamaswa no guhitamo ibikomoka ku bimera, hari ibintu byinshi ugomba kwitaho. Kuva ku ngaruka z’ubuhinzi bw’inyamaswa ku bidukikije kugeza ku nyungu z’ubuzima bw’imirire y’ibikomoka ku bimera, filozofiya iri inyuma y’ibikomoka ku bimera, ndetse no kuzamuka kw’ibindi binyabuzima bishingiye ku bimera, impaka zijyanye no kurya imyitwarire ni nyinshi kandi ziragoye. Muri iyi nyandiko, tuzacengera muri izi ngingo kugira ngo tumenye impamvu zituma abantu benshi kandi benshi bahitamo ubuzima bw’ibikomoka ku bimera kubera impamvu z’imyitwarire. Ingaruka z’ubuhinzi bw’inyamaswa ku bidukikije Ubuhinzi bw’amatungo nimpamvu nyamukuru itera amashyamba, umwanda w’amazi, hamwe n’ibyuka bihumanya ikirere. Inyungu zubuzima bw’inyama z’ibimera zerekanye ko indyo ishingiye ku bimera ishobora kugabanya ibyago by’indwara zidakira nk'indwara z'umutima na diyabete. Ibimera bikunda kugira cholesterol nkeya n'umuvuduko w'amaraso ugereranije n'abarya inyama. Ibiribwa bishingiye ku bimera bikungahaye kuri ngombwa…

Ibimenyetso bigaragara byerekana isano iri hagati yo kurya inyama zitukura hamwe n’ibyago byinshi byo kurwara diyabete yo mu bwoko bwa 2, bitera kwibaza ku ruhare rwayo mu mirire n’ubuzima. Ibinure byinshi byuzuye mu nyama zitukura byafitanye isano no kurwanya insuline, mugihe uburyo butunganijwe nka sosiso na bacon bishobora gukaza ikibazo binyuze mumasukari yongewe hamwe nuburinda. Iyi ngingo irasuzuma ubushakashatsi bwakozwe muri ubu bushakashatsi, ikerekana ubundi buryo bushingiye ku bimera nk'ibinyomoro n'imbuto, kandi butanga inama zifatika zo kugira akamenyero ko kurya neza kugira ngo isukari igabanuke neza. Guhitamo indyo yuzuye birashobora kuba intambwe ikomeye yo kugabanya ibyago bya diyabete no kuzamura imibereho myiza muri rusange

Umuvuduko ukabije w'amaraso, cyangwa hypertension, ni indwara ikwirakwizwa ariko ishobora gucungwa itera ingaruka zikomeye kumutima no mubuzima rusange. Ukoresheje ubuzima bushingiye ku bimera bikungahaye ku mbuto, imboga, ibinyampeke, n'ibinyamisogwe, urashobora gutera intambwe ifatika yo kugabanya umuvuduko w'amaraso bisanzwe. Ubu buryo bwuzuye intungamubiri ntibugabanya gusa sodium hamwe n’ibinure bitameze neza ahubwo binongera urugero rwa potasiyumu-urufunguzo rwo gushyigikira uruzinduko rwiza. Ufatanije nimyitozo ngororamubiri isanzwe, uburyo bwiza bwo gucunga ibibazo, hamwe numuyoboro ushyigikira umuryango cyangwa abanyamwuga, iyi ngamba yuzuye itanga inyungu zirambye zo gukomeza umuvuduko wamaraso no guteza imbere imibereho myiza yigihe kirekire

Kubura fer bikunze kuvugwa nkimpungenge kubantu bakurikira ibiryo bikomoka ku bimera. Ariko, hamwe nogutegura neza no kwita kumirire, birashoboka rwose ko ibikomoka ku bimera byujuje ibyifuzo byibyuma bidashingiye kubikomoka ku nyamaswa. Muri iyi nyandiko, tuzasuzugura umugani ujyanye no kubura fer muri veganism kandi tunatanga ubumenyi bwingenzi mubiribwa bikomoka ku bimera bikungahaye ku byuma, ibimenyetso byo kubura fer, ibintu bigira ingaruka ku iyinjizwa rya fer, inama zo kongera imbaraga mu kwinjiza fer mu mafunguro y’ibikomoka ku bimera, inyongeramusaruro zo kubura ibyuma, n’akamaro ko gukurikirana ibyuma buri gihe mu mirire y’ibikomoka ku bimera. Mugusoza iyi nyandiko, uzasobanukirwa neza nuburyo bwo gufata ibyuma bihagije mugihe ukurikiza ubuzima bwibikomoka ku bimera. Ibiribwa bikungahaye ku bimera bikomoka ku bimera Iyo bigeze ku guhaza ibyuma byawe bikenera ibiryo bikomoka ku bimera, gushiramo ibiryo bitandukanye bishingiye ku bimera bikungahaye kuri minerval yingenzi ni ngombwa. Hano hari ibintu bikungahaye kuri fer kugirango ushiremo…

Mu gihe ibyifuzo by’ibiribwa birambye bikomeje kwiyongera, abantu benshi bahindukirira ubundi buryo bwa poroteyine mu rwego rwo kurya neza ari nako bigabanya ingaruka z’ibidukikije. Kuva ku bimera bishingiye ku bimera nka tofu na quinoa kugeza kuri poroteyine zishingiye ku dukoko, ibishoboka biva mu zindi poroteyine biratandukanye kandi ni byinshi. Ariko ubu buryo bushobora kuba bwiza kandi bukora neza? Muri iyi nyandiko, tuzasesengura inyungu, agaciro kintungamubiri, imigani isanzwe, nuburyo bwo kwinjiza ubundi buryo bwa poroteyine mumirire yawe. Inyungu zo Kwinjiza Ubundi buryo bwa poroteyine Hariho inyungu nyinshi zo gushyiramo ubundi buryo bwa poroteyine mu mirire yawe. Dore zimwe mu mpamvu zituma ugomba gutekereza kubongerera amafunguro yawe: Agaciro k'imirire yubundi buryo bwa poroteyine Inkomoko nyinshi za poroteyine nyinshi zikungahaye kuri acide ya amine ya ngombwa, bigatuma ihitamo poroteyine yuzuye. Amasoko amwe n'amwe ya poroteyine, nka quinoa na tofu, nayo afite vitamine n'imyunyu ngugu. Ibihimbano Bisanzwe Kubijyanye nubundi buryo…

Guharanira gucunga ibiro byawe? Indyo y'ibikomoka ku bimera cyangwa ibikomoka ku bimera irashobora kuba umukino uhindura umukino ushaka. Huzuyemo ibiryo bikungahaye kuri fibre yuzuye, ibinure byuzuye, hamwe n'intungamubiri zingenzi, indyo ishingiye ku bimera imaze kumenyekana kubushobozi ifite bwo kugabanya ibiro no kuzamura ubuzima muri rusange. Muri iki kiganiro, tuzagaragaza uburyo ubuzima bwibikomoka ku bimera bushobora gufasha mu gucunga ibiro, gushakisha ingamba zingenzi zo gutsinda ku mirire y’ibikomoka ku bimera, gusangira ibitekerezo byiza bya resept kugirango ukomeze kunyurwa, kandi tugaragaze akamaro ko gufata kalori nziza. Waba ufite amatsiko yo kurya bishingiye ku bimera cyangwa witeguye kubyakira neza, menya uburyo indyo ishobora kugufasha kugera kubisubizo birambye mugihe ugaburira umubiri wawe. Reka dutangire!

Nkuko kwamamara kwibiryo bikomoka ku bimera bikomeje kwiyongera, ni nako akamaro ko gusobanukirwa uburyo bwo guhaza intungamubiri zikenewe, harimo na poroteyine. Imwe mu mpungenge zikunze kugaragara mu batekereza cyangwa bakurikiza indyo y’ibikomoka ku bimera ni ukumenya niba itanga poroteyine zihagije ku buzima bwiza. Muri iyi nyandiko, tuzasesengura imigani nukuri kubijyanye na poroteyine yuzuye mu ndyo y’ibikomoka ku bimera kugira ngo bigufashe guhitamo neza kandi urebe ko wujuje ibisabwa bya poroteyine mu gihe ukurikiza ubuzima bushingiye ku bimera. Gusobanukirwa n'akamaro ka poroteyine yuzuye muri Viet Diet Poroteyine Yuzuye ni ngombwa mu buzima rusange no kumererwa neza, kuko irimo aside icyenda zose za aminide umubiri udashobora kubyara wenyine. Ibikomoka ku bimera birashobora guhaza poroteyine zuzuye mu guhuza amasoko atandukanye ya poroteyine ashingiye ku bimera kugirango barebe aside amine yose yingenzi. Kwiyigisha akamaro ka proteine yuzuye mumirire yibikomoka ku bimera birashobora gufasha…

Kwemera ubuzima bushingiye ku bimera nuburyo bwiza cyane bwo kugabanya ibyago byumubyibuho ukabije hamwe na syndrome de metabolike mugihe uzamura ubuzima muri rusange. Ikungahaye kuri fibre, antioxydants, nintungamubiri zingenzi, indyo ishingiye ku bimera ishyigikira gucunga ibiro, kunoza insuline, gutwika umuriro, no guteza imbere ubuzima bwiza. Iyi ngingo iragaragaza inyungu zishingiye kuri siyanse zo kurya byibanda ku bimera kandi itanga inama zifatika zo kwinjiza imbuto nziza, imboga, ibinyampeke, ibinyamisogwe, imbuto, n'imbuto mu ifunguro ryawe. Wige uburyo kwakira izi mpinduka zimirire bishobora guha inzira ubuzima bwiza burambye nubuzima burambye

Kanseri nimwe mu biza ku isonga mu guhitana abantu ku isi kandi amahirwe yo kwandura iyi ndwara aterwa n'impamvu zitandukanye zirimo genetiki, imibereho, n'ibidukikije. Nubwo hari ubushakashatsi bwinshi nubushakashatsi ku ngaruka ziterwa nimirire ku ngaruka za kanseri, isano iri hagati yo kurya inyama nubwoko bumwe na bumwe bwa kanseri, cyane cyane kanseri yumura, yabaye ingingo yo gushimishwa no guhangayikishwa. Kurya inyama byabaye igice cyibanze cyimirire yumuntu mu binyejana byinshi, bitanga intungamubiri zingenzi nka proteyine, fer, na vitamine B12. Nyamara, mu myaka yashize, gufata cyane inyama zitukura kandi zitunganijwe byateje impungenge uruhare rwazo mu iterambere rya kanseri zitandukanye. Iyi ngingo izasesengura ubushakashatsi nubu ibimenyetso byerekana isano iri hagati yo kurya inyama na kanseri yumura, byerekana ingaruka zishobora gutera no kuganira ku buryo bushobora kugira uruhare muri iri sano. Mu gusobanukirwa…