Abantu

Iki cyiciro gikora iperereza ku gipimo cy’umuntu cyo gukoresha inyamaswa - uburyo twe nkabantu ku giti cyabo hamwe na societe dutsindishiriza, dukomeza, cyangwa turwanya gahunda yubugome. Kuva ku muco gakondo no gushingira ku bukungu kugeza ku buzima rusange n’imyizerere yo mu mwuka, umubano wacu n’inyamaswa ugaragaza indangagaciro dufite n'inzego z'imbaraga dutuyemo. Igice cya "Abantu" kirasesengura ayo masano, kigaragaza uburyo ubuzima bwacu bwite bufitanye isano nubuzima twiganje.
Turasuzuma uburyo indyo iremereye inyama, ubuhinzi bwinganda, hamwe nuruhererekane rwogutanga isoko byangiza imirire yabantu, ubuzima bwo mumutwe, nubukungu bwaho. Ihungabana ry’ubuzima rusange, kwihaza mu biribwa, no gusenyuka kw’ibidukikije ntabwo ari ibintu byihariye - ni ibimenyetso bya sisitemu idashoboka ishyira imbere inyungu kuruta abantu n’isi. Muri icyo gihe, iki cyiciro cyerekana ibyiringiro no guhinduka: imiryango y’ibikomoka ku bimera, abakinnyi, abaturage, hamwe n’abarwanashyaka bongeye gutekereza ku mibanire y’abantu n’inyamaswa no kubaka uburyo bwo kubaho, bwuje impuhwe.
Muguhangana ningaruka zumuco, umuco, nibikorwa bifatika byo gukoresha inyamaswa, natwe ubwacu duhura nabyo. Ni ubuhe bwoko dushaka kuba muri bo? Nigute guhitamo kwacu kwerekana cyangwa guhemukira indangagaciro zacu? Inzira igana ku butabera - ku nyamaswa no ku bantu - ni imwe. Binyuze mu kubimenya, kubabarana, no gukora, turashobora gutangira gusana gutandukana bitera imibabaro myinshi, kandi tugana ahazaza heza kandi harambye.

Mu myaka yashize, hagaragaye imyiyerekano yo gufata ibiryo bikomoka ku bimera kubera impamvu zitandukanye, nk'imyitwarire, ibidukikije, ndetse n'ubuzima. Nubwo gukuraho ibikomoka ku nyamaswa mu mirire y’umuntu bishobora kugira inyungu nyinshi, binatera impungenge ziterwa no kubura intungamubiri. Imwe mu ntungamubiri z'ingenzi ibikomoka ku bimera bishobora guharanira kubona ni omega-3 fatty acide, zifite akamaro kanini ku buzima bwiza bw'ubwonko. Ubusanzwe, amafi yamavuta niyo soko yambere yaya mavuta acide yingirakamaro, hasigara inyamanswa nyinshi zibaza aho zishobora gukura omega-3s. Kubwamahirwe, hari amasoko menshi ashingiye ku bimera ashobora gutanga urwego rukenewe rwa omega-3s atabangamiye amahame y’ibikomoka ku bimera. Iyi ngingo izasobanura akamaro ka omega-3s kubuzima bwubwonko, ingaruka zishobora guterwa no kubura, hamwe n’amasoko yo hejuru ashingiye ku bimera ibikomoka ku bimera bishobora kwinjiza mu mafunguro yabo kugira ngo bifate neza ayo mavuta acide. Hamwe n'ubumenyi bukwiye…

Inganda zerekana imideli, zikunze kwizihizwa kubera guhanga no gukurura, zihisha ukuri guhungabanya munsi yacyo. Inyuma yamakoti yubwoya hamwe namashashi yimpu yerekana ibinezeza hariho isi yubugome budasanzwe ndetse no kwangiza ibidukikije. Amamiriyoni yinyamanswa yihanganira ibihe biteye ubwoba - gufungwa, gukoreshwa, no kubagwa - byose kugirango bishoboke. Kurenga ku myitwarire y’imyitwarire, umusaruro w’ubwoya n’uruhu byangiza urusobe rw’ibinyabuzima binyuze mu gutema amashyamba, umwanda, no gukoresha umutungo ukabije. Iyi ngingo iragaragaza ukuri guteye inyuma yibi bikoresho mugihe ushakisha ubundi buryo bushya butanga uburyo butababaye. Igihe kirageze cyo gutekereza ku guhitamo kwacu no kwakira ejo hazaza h'impuhwe mu myambarire

Mugihe abantu benshi bafata ibiryo bikomoka ku bimera kubera imyitwarire, ibidukikije, cyangwa ubuzima, impungenge zo kubona intungamubiri zose zikenewe, cyane cyane vitamine B12, zimaze kwiyongera. Vitamine B12 ni ngombwa mu mikorere myiza ya sisitemu y'imitsi ndetse no gukora amaraso atukura, bigatuma iba intungamubiri ikomeye ku buzima muri rusange. Nyamara, kubera ko iboneka cyane cyane mubikomoka ku nyamaswa, ibikomoka ku bimera akenshi birasabwa kuzuza ibiryo byabo hamwe na B12 cyangwa guhura n’ibishobora kubaho. Ibi byatumye ikwirakwizwa ry'imigani n'amakuru atari yo akikije B12 mu mafunguro y'ibikomoka ku bimera. Muri iyi ngingo, tuzakemura ibyo bibazo kandi dutandukanye imigani nukuri. Tuzasesengura uruhare rwa B12 mu mubiri, inkomoko no kwinjiza iyi ntungamubiri, hamwe n'ukuri inyuma y'imyumvire itari yo ikunze kuvugwa kuri B12 mu mafunguro y'ibikomoka ku bimera. Mugusoza, abasomyi bazumva neza uburyo bakemura ibibazo B12 mubikomoka ku bimera…

Amagara mabi arashobora kugira ingaruka zikomeye kumibereho yacu muri rusange. Kuva mubibazo byigifu bitorohewe kugeza indwara zidakira, ubuzima bwinda yacu nibyingenzi mugukomeza sisitemu ikomeye yumubiri numubiri muzima. Mugihe hariho ibintu byinshi bishobora kugira ingaruka kumagara yacu, kimwe mubigaragara cyane nimirire yacu. Mu gihe abantu benshi bagenda bamenya imbaraga zimirire mukubungabunga amara meza, gukundwa kwamafunguro ashingiye ku bimera, cyane cyane ibikomoka ku bimera, byagiye byiyongera. Ariko hari ukuri kuvugwa kubyerekeye ingaruka nziza zimirire yibikomoka ku bimera? Muri iki kiganiro, tuzasesengura ubushakashatsi tunasuzume uburyo indyo y’ibikomoka ku bimera ishobora kuganza ubuzima bwawe bwo mu nda no kunoza igogorwa ryanyu muri rusange. Duhereye ku byiza byibiribwa bishingiye ku bimera kugeza ku ngaruka zishobora guterwa n’imirire y’ibikomoka ku bimera, tuzatanga incamake yuzuye ya…

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…