Mu myaka yashize, impaka zagiye ziyongera zijyanye no kurya ibikomoka ku mata n'ingaruka zabyo ku buzima bwacu. Imyaka myinshi, amata yavuzwe nkisoko yingenzi ya calcium nizindi ntungamubiri. Icyakora, hamwe no kwiyongera kw'imirire ishingiye ku bimera no kwiyongera kw'abantu bahindukirira ubundi buryo nk'amata ya amande na yogurt ya soya, imyizerere gakondo ivuga ko amata akenewe. Ibi byateje ikibazo ku bantu benshi bagerageza gufata ibyemezo byuzuye kubijyanye nimirire yabo n'imibereho myiza muri rusange. Amata arakenewe mubyukuri gufata calcium ihagije? Ese ubundi buryo bushingiye ku bimera bifite akamaro, cyangwa nibyiza? Muri iki kiganiro, tuzacengera mu migani ya calcium ikikije amata kandi tunasuzume ubundi buryo butandukanye bushingiye ku bimera buboneka, inyungu zabyo, ndetse n’ingaruka zishobora kubaho. Mugusobanukirwa ukuri na siyanse byihishe inyuma y’amata n’ibimera, abasomyi bazahabwa ibikoresho byo gufata ibyemezo byuzuye mugihe cyo guhitamo imirire.
Ibihingwa bikungahaye kuri calcium kugirango wongere mubyo kurya
Mugihe cyo kuzuza ibisabwa bya calcium ya buri munsi, ni ngombwa kumenya ko ibikomoka ku mata atariyo soko yonyine iboneka. Hariho ubwoko bwinshi bwibimera bikungahaye kuri calcium bishobora kwinjizwa mumirire yawe kugirango umenye neza ko ufata minerval yingenzi. Icyatsi kibabi nka kale, icyatsi cya collard, na epinari nuburyo bwiza cyane, kuko bidakungahaye kuri calcium gusa ahubwo binuzuyemo intungamubiri zingenzi. Byongeye kandi, ibinyamisogwe nk'ibishyimbo, ibishyimbo byirabura, n'ibinyomoro bitanga urugero runini rwa calcium, bigatuma biba ubundi buryo bushingiye ku bimera. Andi masoko ashingiye ku bimera bya calcium arimo tofu, almonde, imbuto za chia, hamwe n’amata akomeye ashingiye ku bimera . Mugushyiramo ibihingwa bikungahaye kuri calcium mumirire yawe, urashobora guhaza byoroshye calcium ukeneye mugihe unezerewe nibiryo bitandukanye biryoshye kandi bifite intungamubiri.
Kugenzura ukuri kwinganda zamata
Kugenzura ukuri kwinganda zamata bikubiyemo gusuzuma ibisabwa ninkuru zijyanye no gukoresha ibikomoka ku mata. Mugihe inganda ziteza imbere amata nkisoko yambere ya calcium, ni ngombwa kumenya ko iki gitekerezo ari umugani. Hariho umurongo munini wibihingwa bishingiye ku bimera bitanga calcium nyinshi ya calcium, bivanaho igitekerezo cyuko amata aribwo buryo bwonyine. Byongeye kandi, ni ngombwa gukemura ikibazo cyo kutoroherana kwa lactose na allergie y’amata, kuko ibi bintu bishobora kugira ingaruka zikomeye ku bushobozi bw’abantu bwo kurya ibikomoka ku mata. Mugushakisha amakuru nubundi buryo, turashobora guhitamo amakuru yerekeye ibyo kurya byacu kandi tugahitamo amahitamo ashingiye kubihingwa byo gufata calcium.
Sobanukirwa no kutoroherana kwa lactose
Kutihanganira Lactose ni indwara isanzwe igogora yibasira igice kinini cyabaturage. Bibaho mugihe umubiri ubuze enzyme lactase, ikenewe kugirango ucike lactose, isukari iboneka mumata n'ibikomoka ku mata. Hatabayeho lactase ihagije, lactose ikomeza kutagabanuka muri sisitemu yumubiri, biganisha ku bimenyetso nko kubyimba, impiswi, no kubabara mu nda. Ni ngombwa kumenya ko kutoroherana kwa lactose bitandukanye na allergie y’amata, ikaba ari igisubizo cy’ubudahangarwa kuri poroteyine ziri mu mata aho kuba lactose ubwayo. Gusobanukirwa kutoroherana kwa lactose ningirakamaro kubantu bahura nibi bimenyetso nyuma yo kurya ibikomoka ku mata, kuko bibafasha gufata ibyemezo byuzuye kubijyanye nimirire yabo no gushakisha ubundi buryo bukwiye kugirango babone ibyo bakeneye.
Gutohoza amata ashingiye ku bimera
Iyo uhuye no kutoroherana kwa lactose cyangwa allergie y’amata, gushakisha amata ashingiye ku bimera bishobora gutanga igisubizo gifatika. Kwamagana umugani uvuga ko amata ari yo soko yonyine ya calcium, iki gice cyatanga amakuru ku masoko ashingiye ku bimera bya calcium no kuganira ku kutoroherana kwa lactose na allergie y’amata. Amata ashingiye ku bimera, nka almonde, soya, oat, n'amata ya cocout, yamenyekanye cyane nk'amata asimburana mu myaka yashize. Ubundi buryo bwo gukoresha amata bukomezwa na calcium hamwe nintungamubiri zingenzi, bigatuma bisimburwa bikwiye kubicuruzwa byamata gakondo. Byongeye kandi, amata ashingiye ku bimera atanga uburyohe butandukanye hamwe nuburyo butandukanye, bigatuma abantu babona uburyo bukwiye bushingiye kubyo bakunda. Mugukurikiza ubundi buryo bushingiye ku bimera, abantu barashobora guhaza calcium nibikenerwa byimirire yabo bitabangamiye ubuzima bwabo cyangwa uburyohe bwabo.
Ukuri kubyerekeye allergie y'amata
Allergie y’amata ni ikibazo gisanzwe ku bantu benshi, bigatuma bashakisha ubundi buryo bwa calcium. Ni ngombwa kumva ko amata atariyo soko yonyine y’amabuye y'agaciro. Mubyukuri, hari ibiryo byinshi bishingiye ku bimera bikungahaye kuri calcium kandi bishobora kwinjizwa mu ndyo yuzuye. Icyatsi kibabi nka kale na epinari, kurugero, ni isoko nziza ya calcium. Byongeye kandi, ibiryo nka tofu, almonde, nimbuto za chia nabyo ni amahitamo meza. Muguhindura imirire yumuntu no gushiramo amasoko atandukanye ashingiye ku bimera bya calcium, abantu bafite allergie y’amata barashobora kwemeza ko bakeneye ibyo bakeneye. Ni ngombwa kugisha inama inzobere mu by'ubuzima cyangwa inzobere mu by'imirire yanditswe kugira ngo ibisabwa byose mu mirire byuzuzwe. Mu gukuraho umugani uvuga ko amata ari yo soko yonyine ya calcium no kwakira ubundi buryo bushingiye ku bimera, abantu bafite allergie y’amata barashobora gukomeza indyo yuzuye kandi yuzuye.
Ibindi kubakunda foromaje
Kubakunda foromaje bashaka ubundi buryo, hari uburyo butandukanye bushingiye kubihingwa biboneka butanga uburyohe hamwe nuburyo bwibutsa foromaje gakondo. Uburyo bumwe buzwi cyane ni foromaje ishingiye kuri foromaje, ikozwe mubintu nka cashews cyangwa almonde. Foromaje zitanga amavuta meza kandi akungahaye, kandi urashobora kuboneka muburyohe butandukanye kugirango uhuze ibyifuzo bitandukanye. Ubundi buryo ni foromaje ishingiye kuri tofu, ishobora gukoreshwa mubiryo biryoshye kandi biryoshye. Foromaje ya Tofu itanga uburyohe bworoshye kandi butandukanye, bigatuma ihitamo neza kubashaka uburyohe bworoshye bwa foromaje. Byongeye kandi, hari na foromaje zishingiye ku mboga, nk'izikoze muri kawuseri cyangwa zucchini, zitanga ubundi buryo bwihariye kandi bworoshye. Gucukumbura ubundi buryo bushingiye ku bimera ntibishobora guha abakunzi ba foromaje gusa amahitamo ashimishije, ariko kandi binashyigikira ubuzima butagira amata kubafite kwihanganira lactose cyangwa allergie y’amata.
Kalisiyumu ikungahaye ku bimera bishingiye ku bimera
Usibye ubundi buryo bushingiye ku bimera kuri foromaje, abantu bashaka kongera calcium yabo barashobora no guhindukirira ibiryo bikomoka kuri calcium. Amata menshi ashingiye ku bimera, nk'amata ya almande, amata ya soya, n'amata ya oat, ubu akomezwa na calcium kugira ngo agereranye amata gakondo. Izi mata zikomejwe zirashobora gukoreshwa muguteka, guteka, cyangwa kwishimira wenyine nkibinyobwa. Byongeye kandi, ibindi biribwa bishingiye ku bimera nka tofu, tempeh, nimboga rwatsi rwatsi nka kale na broccoli, mubisanzwe birimo calcium. Mu kwinjizamo ibintu bitandukanye bikungahaye kuri calcium bikomoka ku bimera bishingiye ku bimera, abantu barashobora guhakana umugani uvuga ko amata ari yo soko yonyine ya calcium kandi bakemeza ko bahagije mu mirire yabo, batitaye ku kutoroherana kwa lactose cyangwa allergie y’amata.
Ikibazo cyinkunga y amata
Inkunga y'amata imaze igihe kinini itavugwaho rumwe mu nganda z'ubuhinzi. Mu gihe ikigamijwe inyuma y’izi nkunga ari ugutera inkunga abahinzi b’amata no gutanga umusaruro uhamye w’ibikomoka ku mata, hari ibibazo byinshi bifitanye isano niyi gahunda. Ikibazo kimwe nuko izo nkunga zifasha cyane cyane ibikorwa binini byamata yinganda, aho kuba imirima mito, irambye. Ibi bikomeza kwibanda ku mbaraga mu nganda, bikagabanya amahirwe ku bahinzi bato guhatana no gutera imbere. Byongeye kandi, gushingira cyane ku nkunga y’amata bibuza guhanga udushya no gutandukana mu rwego rw’ubuhinzi. Aho gushakisha ubundi buryo bwa calcium, nk'ibihingwa bishingiye ku bimera, hibandwa ku guteza imbere no kubungabunga inganda z’amata. Mugusaranganya izo nkunga zigamije guteza imbere ubuhinzi burambye no gushyigikira ibicuruzwa byinshi byubuhinzi, turashobora gushishikariza gahunda y'ibiribwa iringaniye kandi yangiza ibidukikije.
Gutesha agaciro umugani wa calcium
Kwizera ko amata ari isoko yonyine ya calcium ni imyumvire isanzwe ikeneye gucibwa. Mugihe ibikomoka ku mata ari isoko ikungahaye kuri calcium, ntabwo aribwo buryo bwonyine buboneka. Ubundi buryo bushingiye ku bimera butanga ibiryo bitandukanye bikungahaye kuri calcium bishobora kwinjizwa byoroshye mumirire yuzuye. Icyatsi kibisi cyijimye nka kale na epinari, tofu, imbuto za sesame, na almonde ni ingero nke gusa zishingiye ku bimera bikomoka kuri calcium. Byongeye kandi, kubantu barwana no kutihanganira lactose cyangwa allergie y’amata, kwishingikiriza gusa ku mata yo gufata calcium birashobora kuba ikibazo. Ni ngombwa kwiyigisha no gucukumbura uburyo butandukanye bushingiye ku bimera kugirango tumenye neza calcium kandi dushyigikire ubuzima rusange n'imibereho myiza.
Kugenda ikibazo cyamata
Iyo uhuye nikibazo cyamata, ni ngombwa gusuzuma amahitamo aboneka no kumva imyumvire itari yo ifata calcium. Abantu benshi bizera ko amata ari isoko yonyine ya calcium, ariko ibi biri kure yukuri. Ubundi buryo bushingiye ku bimera butanga ubutunzi bwibiryo bikungahaye kuri calcium bishobora kwinjizwa byoroshye mumirire yuzuye. Mugushakisha uburyo nkamata ashingiye ku bimera, umutobe wa calcium ukungahaye kuri calcium, hamwe nicyatsi kibisi nka kale na broccoli, abantu barashobora guhaza calcium yabo badashingiye gusa kumata. Byongeye kandi, kubantu bashobora guhura no kutoroherana kwa lactose cyangwa allergie y’amata, ubwo buryo bushingiye ku bimera butanga igisubizo gifatika. Mu guca umugani ngo amata niyo soko yonyine ya calcium no gushakisha ubundi buryo bushingiye ku bimera, abantu barashobora gukemura neza ikibazo cyamata kandi bagahitamo neza kubuzima bwabo no kumererwa neza.
Mu gusoza, igitekerezo kivuga ko amata ari isoko yonyine ya calcium nintungamubiri zingenzi ni umugani ukomezwa n’inganda z’amata. Hamwe no kuzamuka kwizindi nzira zishingiye ku bimera, abantu ubu bafite uburyo butandukanye bwo kubona urugero rwabo rwa buri munsi rwa calcium nizindi ntungamubiri zingenzi batiriwe barya amata. Mu kwiyigisha ku ngaruka nyazo z’amata ku buzima bwacu no ku bidukikije, dushobora guhitamo byinshi kandi byumvikana kubijyanye no kurya ibiryo. Reka twakire amaturo atandukanye yuburyo bushingiye ku bimera kandi dufate ingamba zigana ahazaza heza kandi harambye.
