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.

Inyama zitukura zimaze igihe kinini mubiribwa byabantu kwisi yose, bitanga isoko yingenzi ya proteyine nintungamubiri zingenzi. Nyamara, mu myaka yashize, hagaragaye impungenge ku ngaruka zishobora guteza ubuzima ziterwa no kurya inyama zitukura, cyane cyane ku bijyanye n'indwara z'umutima. Indwara z'umutima nizo ziza ku isonga mu guhitana abantu ku isi, buri mwaka hapfa abantu barenga miliyoni 17. Hamwe ninyama zitukura nigice kinini cyimirire yabantu benshi, ikibazo kivuka - hari isano hagati yo kurya inyama zitukura nindwara z'umutima? Iyi ngingo igamije gusuzuma ibimenyetso byubumenyi bigezweho no gucukumbura isano iri hagati yibi byombi. Tuzacengera mubice bitandukanye byinyama zitukura, nkibinure byuzuye hamwe nicyuma cya heme, nuburyo bishobora kugira ingaruka kumutima. Byongeye kandi, tuzaganira ku ruhare rwinyama zitukura mu mafunguro gakondo kandi tuyagereranye na kijyambere…

Mu myaka yashize, habaye ubwiyongere bugaragara mu mubare w’abantu bakurikiza ibiryo bikomoka ku bimera kubera impamvu zishingiye ku myitwarire y’imyitwarire ndetse n’ubuzima bwiza. Mu gihe indyo y’ibikomoka ku bimera ikuyemo ibikomoka ku nyamaswa zose, ni ngombwa gutekereza ku ngaruka iri hitamo ry’imirire rishobora kugira ku buzima bw’umuntu muri rusange, cyane cyane mu bijyanye n’ubuzima bwigifu no kwirinda indwara. Kimwe mu bintu by'ingenzi bigize indyo yuzuye ibikomoka ku bimera byizwe cyane ni uruhare rwa fibre. Fibre, iboneka cyane mu biribwa bishingiye ku bimera, igira uruhare runini mu kubungabunga igogora ryiza no kwirinda indwara zidakira. Muri iki kiganiro, tuzasuzuma akamaro ka fibre mu mafunguro y’ibikomoka ku bimera, ingaruka zayo ku buzima bwigifu, nuburyo ishobora gufasha mukurinda indwara zitandukanye. Mugusobanukirwa uruhare rwa fibre mumirire yibikomoka ku bimera, abantu barashobora gufata ibyemezo byuzuye kubijyanye no guhitamo imirire kandi bagaharanira inzira nziza…

Gutangira ubuzima bwa kaminuza nibintu bitangaje byuzuyemo uburambe bushya nibibazo. Kubanyeshuri b’ibikomoka ku bimera, kuyobora iyi nzibacyuho birashobora kuza hamwe nimbogamizi zidasanzwe. Kuva gucunga imirire ikenera imbaraga zimibereho, gukomeza ubuzima bwibikomoka ku bimera mugihe uhuza imyigire namashuri mbonezamubano bisaba gutegura no gutekereza neza. Kubwamahirwe, hamwe ninama zingirakamaro, urashobora guhuza byimazeyo ibikomoka ku bimera mubuzima bwawe bwa kaminuza kandi ugatera imbere haba mumashuri ndetse no mubuzima. Guteka Byinshi: Ingengo yimari yawe nubuzima bwiza Bumwe mu buryo bukomeye bwo gucunga indyo y’ibikomoka ku bimera nkumunyeshuri ni uguteka cyane. Ubu buryo butanga inyungu nyinshi, zirimo kuzigama igihe, gukoresha neza ikiguzi, no korohereza, bigatuma igikoresho cyingirakamaro kubantu bose bagendana nubuzima bwa kaminuza. Gutegura amafunguro menshi bigufasha koroshya uburyo bwo guteka kandi ukemeza ko uhora ufite intungamubiri zintoki mukiganza, nubwo mugihe cyinshi cyane…

Ibikomoka ku mata bimaze igihe kinini mu biryo byinshi ku isi, kuva foromaje zirimo amavuta kugeza yogurt. Ariko, hamwe no kwiyongera kwibiryo byimirire hamwe n’abaguzi bita ku buzima, icyifuzo cy’ubundi buryo butagira amata cyiyongereye ku buryo bugaragara. Nkigisubizo, isoko rya foromaje idafite amata na yogurt yagutse, itanga uburyo bwinshi bwamahitamo meza kandi afite intungamubiri. Ariko mubyukuri ni amata ya foromaje na yogurt, kandi ni ukubera iki bigenda byamamara? Muri iki kiganiro, tuzibira mwisi yubundi buryo butarimo amata, dushakishe inyungu zubuzima bwabo kandi tunagaragaze uburyo bumwe buryoshye buboneka. Waba uri ibikomoka ku bimera, kutihanganira lactose, cyangwa ushaka gusa kugabanya gufata amata, iyi ngingo izaguha ubumenyi bwingenzi ku isi ya foromaje idafite amata na yogurt. Noneho, reka dutangire urugendo rwo kuvumbura isi iryoshye kandi ifite intungamubiri zindi zitagira amata. Ubundi butarimo amata kubiryo bya lactose kubuntu bafite…

Kurya inyama nyinshi, cyane cyane inyama zitukura kandi zitunganijwe, byahindutse ikiranga indyo yuburengerazuba. Ariko, ibimenyetso byinshi bya siyansi byerekana ko ubu buryo bwimirire bushobora kuzana ingaruka zikomeye kubuzima - cyane cyane ko bishoboka ko kanseri ishobora kwandura. Kuva kuri kanseri yibara kugeza mubindi bice bifitanye isano na kanseri itera kanseri mugihe cyo gutunganya cyangwa uburyo bwo guteka ubushyuhe bwo hejuru, isano iri hagati yo gufata inyama nyinshi na kanseri biragoye kubyirengagiza. Iyi ngingo irasesengura ubushakashatsi buheruka bwerekana uburyo guhitamo imirire bigira ingaruka kuri kanseri, ikanasuzuma uburyo bwihishe inyuma yubu bushakashatsi, ikanagaragaza intambwe zifatika - nko kugabanya inyama zitunganijwe cyangwa kwakira ubundi buryo bushingiye ku bimera - zishobora guha abantu ubushobozi bwo gufata ibyemezo byubuzima bwiza kumara igihe kirekire.

Mu myaka yashize, habaye izamuka rikomeye mu kwamamara kw’ibiryo bishingiye ku bimera, aho abantu benshi bagenda bahindura imibereho y’ibikomoka ku bimera. Kuva kugabanya ibyago byindwara zidakira kugeza kuzamura imibereho myiza muri rusange, ibyiza byimirire ishingiye ku bimera byanditse neza. Kubera ko impungenge zigenda ziyongera ku bidukikije ndetse n’imibereho y’inyamaswa, abantu benshi bahindukirira indyo y’ibikomoka ku bimera mu rwego rwo kuzamura ubuzima bwabo gusa ahubwo binagira ingaruka nziza ku isi. Muri iki kiganiro, tuzasesengura uburyo butandukanye uburyo indyo y’ibikomoka ku bimera ishobora kuzamura ubuzima bwawe muri rusange n’imibereho myiza, ishyigikiwe n’ibimenyetso bya siyansi. Waba utekereza guhindura ibiryo bikomoka ku bimera cyangwa ufite amatsiko gusa ku nyungu zishobora guterwa, iyi ngingo izacengera mu buryo bwinshi uburyo gutera imbere ku bimera bishobora kuganisha ku buzima bwiza kandi bushimishije. Noneho, reka turebe neza…

Indyo ishingiye ku bimera irashobora gushyigikira imbaraga nimbaraga? Umugani umaze igihe kinini uvuga ko ibikomoka ku bimera bigabanya imbaraga z'umubiri biragenda bisenywa n'ubushakashatsi bwa siyansi ndetse n'ibyo abakinnyi bakomeye bagezeho. Kuva kuri poroteyine zuzuye zishingiye ku bimera kugeza igihe cyo gukira vuba, indyo yateguwe neza itanga ibikenewe byose kugirango imitsi ikure, kwihangana, hamwe nubuzima bwiza muri rusange. Muri iki kiganiro, tuzagaragaza uburyo imirire ikoreshwa n’ibimera ihagaze ku mirire gakondo, twerekane ingero zishimishije z’abakinnyi b’ibikomoka ku bimera bangiza amateka, kandi dukemure ibibazo rusange bijyanye na poroteyine nintungamubiri. Waba ukurikirana intego zo kwinezeza kugiti cyawe cyangwa guhatanira kurwego rwo hejuru, menya uburyo kugenda ibikomoka ku bimera bishobora kongera imbaraga zawe mugihe uhuza nubuzima bwiza.

Indwara ziterwa na Autoimmune ziragenda zigaragara cyane, bikurura inyungu kubitera imirire ishobora kugira ingaruka kumikurire yabo. Inyama n’amata, ibiryo by’ibiribwa by’iburengerazuba, birakurikiranwa ku ruhare rushoboka mu kongera umuriro no guhungabanya ubudahangarwa bw'umubiri. Ubushakashatsi bwerekana ko ibice nkibinure byuzuye, casein, na antibiotique biboneka muri ibyo biryo bishobora kugira uruhare mu bibazo by’ubuzima bwo mu nda ndetse no kongera ubudahangarwa bw'umubiri bujyanye n'indwara nka rubagimpande ya rubagimpande. Iyi ngingo irasuzuma ibimenyetso byihishe inyuma yaya mashyirahamwe mugihe hagaragajwe ubundi buryo bushingiye ku bimera bushobora gufasha ubuzima bwiza no kugabanya ingaruka ziterwa na autoimmune binyuze mubitekerezo byo guhindura imirire.

Soya, intungamubiri zikungahaye ku ntungamubiri zishingiye kuri poroteyine, imaze igihe kinini yizihizwa kubera byinshi kandi bigirira akamaro ubuzima. Kuva kuri tofu na tempeh kugeza amata ya soya na edamame, itanga intungamubiri zingenzi nka proteyine, fibre, omega-3s, fer, na calcium - byose ni ngombwa kugirango ubuzima bwiza bugerweho. Ariko, imyumvire itari yo ku ngaruka zayo ku buzima bw'abagabo yateje impaka. Soya irashobora gushyigikira imikurire? Ese bigira ingaruka kumisemburo cyangwa byongera kanseri? Dushyigikiwe na siyanse, iyi ngingo ikuraho iyi migani kandi yerekana ubushobozi bwa soya: gufasha imikurire, gukomeza kuringaniza imisemburo, ndetse no kugabanya ibyago bya kanseri ya prostate. Kubagabo bashaka indyo yuzuye ishyigikira intego zo kwinezeza mugihe batitaye kubidukikije, soya irerekana ko ari inyongera ikomeye ikwiye kubitekerezaho

Umuvuduko ukabije wamaraso nimpungenge zikomeye zubuzima zigira ingaruka kuri miriyoni kwisi yose, bikongera ibyago byindwara z'umutima na stroke. Bumwe mu buryo bwiza bwo gucunga hypertension ni ukugabanya inyama-sodium nyinshi zitunganijwe mumirire yawe. Ibiribwa nkinyama za deli, bacon, na sosiso zuzuyemo sodium ninyongeramusaruro zishobora kuzamura umuvuduko wamaraso bitera kugumana amazi no kunaniza sisitemu yumutima. Gukora ibintu byoroshye - nko guhitamo poroteyine nshya, zinanutse cyangwa gutegura amafunguro yo mu rugo hamwe n'ibihe bisanzwe - birashobora kugabanya cyane gufata sodium mu gihe bifasha ubuzima bwiza bw'umutima. Menya uburyo izi mpinduka nto zishobora kuganisha ku iterambere ryinshi muri rusange