Uburyo gucukura amata ninyama bishobora guteza imbere ubuzima bwawe

Icyemezo cyo kugabanya cyangwa gukuraho amata ninyama mumirire yawe byiyongereye mumyaka yashize, biterwa nimpungenge zubuzima, ibidukikije, hamwe nibitekerezo byimyitwarire. Ubushakashatsi ninzobere nyinshi zemeza ko kuva muri ibyo bicuruzwa bishingiye ku nyamaswa bishobora kugira ingaruka zikomeye ku buzima bw’umubiri n’ubwenge. Kuva kugabanya ibyago byindwara zidakira kugeza kunoza igogora no kuzamura imibereho muri rusange, iyi mibereho irashobora kuganisha ku nyungu zihinduka.

Iyi ngingo izasesengura uburyo gucukura amata ninyama bishobora kugira ingaruka nziza kubuzima bwawe, bikubiyemo ibintu byose uhereye ku kwirinda indwara zidakira kugeza ubuzima bwiza bwo mu nda no guhitamo imirire irambye.

Ingaruka z'amata n'inyama ku buzima bwawe

Kurya amata ninyama birashobora kugira ingaruka mbi kubuzima bwawe.

• Kunywa amata menshi bifitanye isano no kongera ibyago byo kurwara umutima na kanseri zimwe.
• Kurya inyama zitukura kandi zitunganijwe byajyanye no kwandura indwara zifata umutima na diyabete.
• Kugabanya amata ninyama birashobora gutuma ubuzima bwiza bumera neza.

Inyungu zo Kurandura amata muri Diet yawe

Hariho inyungu nyinshi zidahakana gukuraho amata mumirire yawe:

1. Kugabanya ibimenyetso byerekana kutoroherana kwa lactose no kunoza igogorwa: Abantu benshi bafite ikibazo cyo gusya lactose, isukari iboneka mubikomoka ku mata. Gukata amata birashobora kugabanya ibimenyetso nko kubyimba, gaze, no gucibwamo.
2. Uruhu rusobanutse no kugabanya gucika acne: Ubushakashatsi bwerekanye isano iri hagati yo kurya amata nibibazo byuruhu, harimo na acne. Mugukuraho amata, urashobora kubona uruhu rusobanutse kandi rwiza.
3. Kugabanya ibiro no kunoza umubiri: Ibikomoka ku mata, cyane cyane ibinure byuzuye, birashobora kuba byinshi muri karori kandi bikagira uruhare mu kongera ibiro. Mugukuraho amata mumirire yawe, urashobora kugabanya ibiro birenze no kunoza umubiri wawe.
4. Kugabanya urugero rwa cholesterol no kugabanya ibyago byindwara z'umutima: Ibikomoka ku mata birimo ibinure byuzuye bishobora kuzamura urugero rwa cholesterol kandi bikongera ibyago byo kurwara umutima. Kurandura amata birashobora kugabanya cholesterol no kugabanya ibyago byo kurwara umutima.

Impamvu ibiryo bitarimo inyama bigenda byamamara

Indyo idafite inyama iragenda ikundwa kubera imyitwarire n’ibidukikije. Abantu bagenda bamenya ingaruka mbi z’ubuhinzi bw’inyamaswa ku bidukikije, harimo gutema amashyamba ndetse n’ibyuka bihumanya ikirere. Byongeye kandi, kuvura inyamaswa mu nganda zinyama ni impungenge zikabije kubantu benshi bahitamo gufata indyo ishingiye ku bimera.

Guhitamo ibimera bishingiye kuri poroteyine birashobora gutanga inyungu zintungamubiri nkinyama. Ibiribwa nka tofu, tempeh, na seitani ni isoko ikungahaye kuri poroteyine kandi irashobora gukoreshwa nkibisimbuza ibiryo bitandukanye. Ubundi buryo ntabwo butanga ubugome gusa ahubwo bugabanya no gufata ibinure byuzuye amavuta hamwe na cholesterol iboneka mu nyama.

Byongeye kandi, kugabanya kurya inyama birashobora gufasha kugabanya ibyago bya kanseri zimwe na zimwe n'indwara zidakira. Ubushakashatsi bwerekanye ko gufata inyama zitukura kandi zitunganijwe bifitanye isano no kwiyongera kwa kanseri yibara hamwe na kanseri yandi. Mu gukuraho cyangwa kugabanya kurya inyama, abantu barashobora gufata ingamba zo kuzamura ubuzima bwabo bwigihe kirekire.

Kujya kutagira inyama birashobora kandi kuganisha ku mibereho irambye kandi yangiza ibidukikije. Ubuhinzi bw’amatungo bushinzwe umubare munini w’ibyuka bihumanya ikirere kandi bukoresha amazi menshi n’ibindi bikoresho. Mugukoresha indyo ishingiye ku bimera, abantu barashobora kugabanya ibirenge byabo bya karubone kandi bakagira uruhare mubuzima bwiza.

Sobanukirwa n'ingaruka zo kurya amata n'inyama

Kurya amata ninyama birashobora kongera ibinure byuzuye hamwe na cholesterol, bishobora kugira ingaruka mbi kubuzima bwawe. Dore zimwe mu ngaruka zijyanye no gukoresha amata n'inyama:

• Kurya cyane amata arashobora kugira uruhare muri osteoporose nibibazo byubuzima bwamagufwa. Mugihe amata akunze kuba afitanye isano namagufa akomeye, gufata amata menshi birashobora rwose kongera ibyago byo kurwara osteoporose nibindi bibazo byubuzima bijyanye namagufwa. Ni ukubera ko ibikomoka ku mata bishobora kuganisha ku maraso ya aside irike ya pH, bigatuma umubiri urekura calcium mu magufa kugirango ugarure uburinganire.
• Inyama zitunganijwe zashyizwe mu rwego rwa kanseri n’umuryango w’ubuzima ku isi. Inyama zitunganijwe, nka bacon, sosiso, hamwe n’inyama zitangwa, zashyizwe mu rwego rwa kanseri yo mu itsinda rya 1, bivuze ko zizwiho gutera kanseri. Bafitanye isano no kwiyongera kwa kanseri yibara, igifu, na kanseri yandura.
• Kumenya ingaruka zijyanye no kurya amata ninyama birashobora gushishikariza abantu guhitamo ubuzima bwiza. Gusobanukirwa n'ingaruka mbi ziterwa no kurya amata ninyama birashobora kuba imbaraga zikomeye kubantu guhitamo ubundi buryo bwiza no gufata ibiryo bishingiye ku bimera .

Inzibacyuho Kubuzima bushingiye kubuzima: Inama nuburiganya

Kwimukira mubuzima bushingiye ku bimera birashobora gusa nkaho ari byinshi, ariko hamwe ningamba nziza, birashobora kuba inzira nziza kandi ishimishije. Hano hari inama nuburyo bwo kugufasha murugendo rwawe:

Tangira buhoro buhoro

Aho kugira ngo uhindure ibintu bitunguranye kandi bikomeye, tangira ugabanya buhoro buhoro gufata amata ninyama. Kurugero, urashobora gutangira kwinjiza ibiryo byinshi bishingiye ku bimera mucyumweru cyawe hanyuma ukagabanya buhoro buhoro inshuro zo kurya amata ninyama.

Ubushakashatsi hamwe nibihingwa bishingiye ku bimera

Hano haribintu bitabarika biryoshye bishingiye kubihingwa biboneka kumurongo no mubitabo bitetse. Fata umwanya wo gucukumbura ibintu bitandukanye nibindi kugirango ubone ibyo ukunda. Ibi bizatuma inzibacyuho irushaho kunezeza no kuramba mugihe kirekire.

Shakisha Inkunga

Kwinjira mumiryango yo kumurongo no guhuza nabantu bahuje ibitekerezo birashobora gutanga inkunga ningirakamaro mugihe cyinzibacyuho yawe. Sangira ibyakubayeho, ubaze ibibazo, kandi wigire kubandi bamaze kwakira ubuzima bushingiye ku bimera.

Hindura imirire yawe

Indyo ishingiye ku bimera ntabwo ari ugukuraho amata n'inyama gusa; bijyanye no gushiramo imbuto zitandukanye, imboga, ibinyampeke, n'ibinyamisogwe. Intego y'isahani y'amabara itanga intungamubiri zitandukanye kugirango zunganire ubuzima bwawe neza.

Komeza Kwiga

Komeza kwiyigisha ibyiza byubuzima bushingiye ku bimera. Soma ibitabo, urebe documentaire, kandi ugendane nubushakashatsi buheruka. Ubu bumenyi buzashimangira icyemezo cyawe kandi bugufashe gukomeza kwiyemeza uburyo bushya bwo kurya.

Wibuke, kwimukira mubuzima bushingiye ku bimera ni urugendo rwawe bwite, kandi ni ngombwa kwihangana no kugirira neza inzira yawe. Emera inzira kandi wishimire inyungu nyinshi zubuzima zizanwa no gucukura amata ninyama.

Ibimera-bishingiye kubindi: Gutohoza Amahitamo

Hariho ubundi buryo butandukanye bushingiye kubihingwa buraboneka bushobora gusimbuza byoroshye amata ninyama mumirire yawe. Hano hari amahitamo azwi:

1. Amata yuburyo butandukanye:

• Amata ya almande: Yakozwe muri almonde, aya mata arimo amavuta kandi afite intungamubiri zirimo umusemburo ukomeye w'amata.
• Amata ya cocout: Amata ya cocout nuburyo bukungahaye kandi burimo amavuta ashobora gukoreshwa mubiryo biryoshye kandi biryoshye.
• Amata ya soya: Yakozwe muri soya, amata ya soya ni amahitamo akunzwe kandi afite uburyohe hamwe nuburyo busa namata y amata.

2. Inyama zindi:

• Tofu: Tofu ni ibintu byinshi bishobora gukoreshwa mu biryo bitandukanye, bitanga isoko nziza ya poroteyine.
• Tempeh: Yakozwe muri soya isembuye, tempeh ifite uburyohe bwintungamubiri kandi irashobora gukoreshwa nkigisimbuza inyama muri stir-fra, burger, nibindi byinshi.
• Seitan: Bizwi kandi nka gluten y'ingano, seitan ni amahitamo akunzwe kubwinyama zayo zimeze nkinyama kandi irashobora gukoreshwa mubiryo nka stew na sandwiches.

3. Ubundi buryo bushingiye ku bimera:

• Imbuto n'imbuto: Shyiramo imbuto zitandukanye n'imbuto mu ndyo yawe kugirango intungamubiri za ngombwa wongereho proteyine.
• Ibinyamisogwe: Harimo ibishyimbo, ibinyomoro, na soya mu biryo byawe birashobora gutanga isoko nziza ya poroteyine na fibre.
• Amashaza ashingiye ku bimera: Yakozwe mubintu nka nuts na soya, foromaje ishingiye ku bimera iragenda ikundwa cyane kandi itanga uburyohe butandukanye.

Gerageza nuburyo bwo gushaka ibyo ukunda kandi ubishyire mubiryo bishingiye ku bimera.

Kubungabunga indyo yuzuye idafite amata ninyama

Mugihe ukuraho amata ninyama mumirire yawe, ni ngombwa kwemeza ko ukomeje kugaburira indyo yuzuye kandi ifite intungamubiri. Dore zimwe mu nama zagufasha kubigeraho:

1. Shyiramo ibimera bishingiye ku bimera bya poroteyine

Simbuza poroteyine waba warabonye mu nyama no mu mata hamwe nubundi buryo bushingiye ku bimera. Shyiramo ibiryo nka tofu, ibinyomoro, quinoa, ibishyimbo, na tempeh mumafunguro yawe kugirango urebe ko ubona proteine ​​zihagije.

2. Shyiramo imbuto zitandukanye n'imboga

Imbuto n'imboga ni ngombwa mu mirire myiza. Uzuza isahani yawe imbuto nyinshi zamabara n'imboga kugirango urebe ko ubona vitamine zitandukanye hamwe namabuye y'agaciro.

3. Fata Omega-3 Amavuta acide

Omega-3 fatty acide ningirakamaro kubuzima bwubwonko nubuzima bwumutima. Nubwo bikunze kuboneka mu mafi, urashobora kubibona kubituruka ku bimera nka flaxseeds, imbuto za chia, imbuto ya hembe, na ياڭ u.

4. Baza umuhanga mu by'imirire yemewe

Niba utazi neza ibyo wifuza byose mu mirire, tekereza kugisha inama umuganga w’imirire. Barashobora gutanga ubuyobozi bwihariye kandi bakemeza ko urimo kubona intungamubiri zose umubiri wawe ukeneye.

Ukurikije izi nama, urashobora gukomeza indyo yuzuye idafite amata ninyama mugihe ugikeneye imirire.

Umwanzuro

Mu gusoza, gucukura amata ninyama bivuye mumirire yawe birashobora kugira inyungu nyinshi kubuzima bwawe. Kuva kugabanya ibyago byindwara z'umutima na kanseri zimwe kugeza kunoza igogora no guteza imbere uruhu rusobanutse, ingaruka zo gukuraho ayo matsinda y'ibiryo zirashobora kuba ingirakamaro. Byongeye kandi, ibiryo bishingiye ku bimera bigenda byamamara ntabwo ari inyungu zubuzima gusa ahubwo no kubwimpamvu n’ibidukikije. Mugihe uhindutse mubuzima bushingiye ku bimera no gushakisha uburyo butandukanye bwibindi bishingiye ku bimera biboneka, urashobora gukomeza indyo yuzuye utabangamiye uburyohe cyangwa imirire. Kugisha inama umuganga w’imirire yemewe kandi birashobora kwemeza ko wujuje ibyokurya byawe byose. Ubwanyuma, guhitamo guca amata ninyama birashobora gutuma ubuzima bwiza muri rusange bumera neza.