Hinga mu Biribwa By’Ubiribwa
Impuhwe, Ubuzima, N’Utekeje W’Ubuzima Bw’Ikibumbe
Buri muntu akwiriye kubaho. Ariko miliyari z’amabya buri mwaka ariko ariko zitezimbwa mu nzu z’amabya aho zishimangikwa n’uburenganzira bw’ubugingo bwabo - ndetse no kwigenga - bikaburwa. Ni ibinyabuzima bifite ubwenge, bifite imirimo n’ubushobozi bwo guhobera, kwogopa no kwihanganira. Ariko aho kuba bakorerwa impuhwe, bakorerwa ubucakara, ubukoroni n’uburyarya n’amarangamutima nk’ibintu ntacyo bimeze.
Kwitandukanya n’ubuzima bwo kurya ibiribwa by’amagi n’ubunyobwa ni ikimenyetso gikomeye cyo kwerekana urukundo. Ni icyerekezo cy’uko: ntitubarimwe ngo tubakorere icyaha. Mu guhindura inyama, amata n’amagi mu biribwa bituruka ku bimbwa, ukazana urutonde rw’ubuzima bw’amabya - ndetse no kwanga gushyigikira inganda zitewe n’ubukoroni.
Ariko impinduka ntizima aho. Ubuzima bwo kurya ibiribwa by’amagi n’ubunyobwa bw’ibiribwa by’ibiribwa by’amashyamba, imizabibu, ibishyimbo, amashaza, n’ubunyobwa. Icyo gihimba ubuzima, kugabanya ibiribwa by’ubutaka, no gushyira hamwe ibiryo byawe n’ubuzima bwawe bw’ubuzima: impuhwe, ubutabera, no gukumira ibyago.
Kuzamuka mu buzima bwo kurya ibiribwa by’amagi n’ubunyobwa ntibikwiriye kuba byinshi - bitangirana n’ingamba nto n’ingamba. Ntukeneye kuba ukoze. Ukeneye gutangira gusa.
Ukeneye ubufasha? Ntabwo uri wenyine. Ibihumbi byinshi bifuza guhinduka buri munsi. Funga amatara, ujyane n'abandi bifuza guhinduka kandi ubyite ku bw'ibyiza byawe. Iyi nzira ni iyawe kandi buri mbogwa uze ufata igira akamaro.
Kuba ufunga ibinyampeke ntibivuze guhagarikwa. Ni ukumenya ibiribwa byiza.
Reka ibyo bibe byawe.
Amabogwa yo kuba ufite ibiribwa bitagira ubwoya
Menya "Kuki"
Menya ibikurakaza: umwimerere, izima, cyangwa ikiranga. Gukora ibyo byose bigufasha kuba wiyemeje kandi wiyegeye.
Itura ibiribwa ufite
Menya uburyo bwo kurya ibiribwa: amasemburo, ayunguruzo, akabuto, B12, na omega-3. Ibimera byiza bikunda kugira ibiribwa: ibinyomoro, amapfunywe, ibinyampeke, n'ibindi.
Hinduka buhoro buhoro
Banza kurya inyama, hanyuma inyoni n'ibinyamaboko. Hanyuma, reka kurya amagi n'ubunyobwa—cyangwa reka kurya ibiribwa bimwe (urambirwa kurya ibiribwa bya mugitondo). Hinduka uko ubishaka—guhinduka buhoro ni ibyiza.
Shaka ibiribwa bishya
Rya amata y'ibimera (oat, almond, soy), ibiryo by'ibimera, tofu, tempeh, n'ibindi. Shaka ibiryo by'ibimera kandi ujye urya ibiryo byiza utarimo inyama.
Hindura icyerekezo cyawe
Hindura imirire yawe ukoresheje ibiryo by'ibimera. Hindura imirire yawe ukoresheje ibintu byiza, n'ibindi.
Kora ibishoboka kandi witondere
Kurikira abaturage b'ibinyobwa by'ibitoki, abacuruzizi, cyangwa imirenge. Ntimugasige muri make niba mudacumuye - nta n'umwe ukora neza. Iterambere niryo lingana kuruta kuba wumvikana neza.
Inshingano zo Kurya Ibiryo By'Umubyeyi Wega
Ibiryo byinjiza mu mibiri yacu ni ingenzi - atari kubuzima bwacu gusa, ahubwo no kubushobozi bwacu, kwibanda, no kubaho neza mu gihe kirekire. Ibiryo by'umubyeyi by'inganiye byagufasha kugira intungamubiri zose umubiri ukeneye. Dore uburyo bwo kubikora neza:
Kwirikira ibiryo byinshi by'ibitoki n'imboga mu biryo byawe. Buri mabara agizwe n'amoko y'inyunganira, amavitamine, n'intungamubiri z'umubyeyi zita ku bwiza bw'umubiri.
Imbuto zirimo fibre, amazi, n'amavitamine nk'amavitamine C na potasi. Kuba ufite imbuto nk'amapomolo, umucunga, ayisikilimu, cyangwa amapera mu cyumweru hose kugira ubushobozi n'ubuzima.
Fibre ifasha mu gusohora, kugenzura isukari mu maraso, no kugufasha kuba wuzuye igihe kirekire. Ibishyimbo, ibiryo by'ibinyobwa, amashaza, n'imbuto ni ibiryo byiza cyane muri fibre mu biryo by'umubyeyi.
Nti mukeneye amata kugira ngo ubeho neza. Imboga rwashya (nk'urubingo n'ishunga), amata y'umubyeyi, tofu, ayimande, n'imbuto z'isesame ni ibiryo byiza cyane muri kalisiyumu.
Poroteyine ni ingenzi mu kurwanya indwara no kubaho neza. Kwirikira ibiryo byinshi by'umubyeyi, ibishyimbo, ayisikilimu, kwinoa, tofu, tempe, seitan, n'imbuto kugira ngo ubeho neza.
Vitamini B12 ntibaturuka mu gihe umuntu atarya ibiribwa byongewemo vitamini (nk'ubuki bw'ibiti cyangwa cereali) cyangwa akanywa inyunganiramirire ya B12 kugira ngo yibungabunge afite imbaraga.
Hindura Ibi Ibi ...
Ubuki bw'amande, ubuki bw'ishaza, ubuki bw'isoya, ubuki bw'akaju
Ibiribwa birimo poroteyini (nk'isoya, Lentile, ibishyimbo, tofu, tempeh, seitan, soya yuzuye)
Ibiribwa by'igikoma bikozwe ku akaju n'amande, soya, nutritional yeast
Ibiribwa by'igikoma by'igice bikozwe ku akaju, tofu, cyangwa no kukoza
Iyoguriti y'ikoko, iyoguriti y'amande, iyoguriti y'isoya, iyoguriti y'ishaza
Ayisikirimu idafite amata (amata y'ikoko, ubuki bw'amande, ubuki bw'ishaza)
Mantikayi ikozwe mu mafuta y'ibiti, mafuta y'ikoko, mafuta ya olive, avoka
Tofu yoroshye, imyanda ya farine y'ibishyimbo, viazi by'ibikombe, Amagi ya JUST (mung bean)
Flax egg, chia egg, applesauce, mashed banana, aquafaba (umwanda w'ibishyimbo)
Syrup y'ikiyaga, agave nectar, syrup y'itari
Shakisha Ibinyampeke
Ibiryo Byiza, Birambye Kandi By'amahoro
Kuzamuka mu buzima bwa binyampeke ntibivuga ko uzakwiyega ibiryo, ibiryo, cyangwa ibyishimo. Mu by'ukuri, ni ikintu cy'ingenzi cyo kuzamuka mu gihugu cy'ibiryo cyiza kandi cy'amahoro cyiza ku buzima bwawe, amatungo, n'ubutaka.
Niba ureha ibiryo mu nzu cyangwa mukanya, hari ibiryo byinshi bya binyampeke bikwiranye n'uburyo bwo kurya no mu buzima.
Kurya ibiryo bya binyampeke mu nzu birasaba byibuze. Uhere kuva ku ibiryo n'imyembe kugeza ku salade n'imyembe, ibiryo byinshi by'ibiryo. Fata ibiryo by'amahoro nka ibiryo, ibiryo, imibande, imizabibu, n'imboga - kandi ujye urebera mu binyampeke ibiryo, amata, n'imbwa.
Ahasitizo byinshi ndetse n'ibiribwa byinshi byatangiye gutanga ibiribwa bya vegan cyangwa ibyasabwe ku isoko, byanditse neza kandi bidasize umutobe. Niba uri gufata bite cyangwa kurya mu isitizo ryinshi, witinya kubaza ibyasabwe ku isoko - ahasitizo henshi ari byiza kubakira.
Kugerageza ibiribwa bishya ni ingingo y'ibyishimo byo kujya ku isoko. Kuba utazi, gerageza ibya bishya, kandi ubone ukuntu ubabazi bwiza buba.
GlobalData yavuze ko 70% by'abaturage ku isi bari kugabanya cyangwa gukuraho ibiribwa byabo. Iyi nshinge ikurikiranwa n'ibintu bitandukanye, harimo iby'amagara, ubuzima bw'imbwa, n'ibyo bikorwa ku mihindagurikire y'ikirere.
Kurya Neza: Gahunda & Nshinge
Indirimbo y'Abaguzi
Menya uburyo bwo kwihorera ibiribwa bya plant-based, bikwiriye kandi bikize ku bushake.
Ibiryo n'Ibyo Kurya
Bona ibiribwa byiza kandi byoroshye bya plant-based ku buri bite.
Inshuro no Guhindura
Bona inshinge ziza kugufasha kwimura neza ku buryo bwa plant-based.
Abantu bifuza supplements?
Plant-Based Nutrition: Supplements zingenzi ku buzima bwa Vegan
Igifungo gikize giteweka ibimera gifite ubushobozi bwo gutanga hafi ya dukoresha umubiri wacu ukeneye kandi kigira ubuzima bwiza kurusha ibyo abantu benshi barya bityo bakunda inyama, amafi, amagi n'ubunyanya. Abantu barya ibimera bityo bagira ishusho yo kurya ibirimo ingano, igerageza n'ibirimo amashyi bityo. Ariko hari ibintu bike dukwiriye kwitaho, harimo na vitamin B12, vitamin D, na iodine. Kubera ko vitamin B12 uboneka cyane mu binyamwanda, abo barya ibimera bityo bakeneye ibiryo byongerewe vitamin B12 cyangwa supplements. Vitamin D ishobora kuba nkeya kubera ko umuntu atarashywe n'izuba, kandi iodine ishobora kuba nkeya iyo umuntu ataraye ibiryo birimo iodised salt cyangwa algae.
Omega-3 fatty acids ni ikindi kintu dukwiriye kwitaho. Nubwo ibimera bishobora gutanga ALA, umubiri ushobora kuyihindura EPA na DHA ariko iyo ahindurwa ni nke, bityo abantu barya ibimera bityo bashobora gukenera algae-based supplements. Ni ngombwa kumenya ko niba umuntu afite nkeya vitamin D, iodine, na omega-3, bishobora guterwa no kurangiza ibiryo, bityo abantu bose bashobora gukenera supplements cyangwa ibiryo byongerewe kugirango bakomeze ubuzima bwiza.
B12 ni ingenzi—kandi birasaba.
Abavuga ibinyabuzima benshi bakeneye inyunganiso ya B12, ariko ibyo si byihariye. Abantu benshi, utitaye ku kurya, baracye B12. Nyamara inyama ziriho ubu zirimo B12 nkeya ugereranije n'izindi n'indi zari nazo mu gihe cyashize - cyane cyane kubera ko imyanda y'izindi nyama zikoreshejwe inyunganiso. Ni kuki mutagenda mu bantu b'abamu n'inyunganiso yawe bwite?
B12 buri munsi: Ibyo Ukwiriye Kumenya
Abakuru benshi bakeneye gusa ibyangombwa by'inganizo nke za vitamine B12, ariko ntibyumva byose - cyane cyane kuva mu nyunganiso. Ni cyo gituma abahanga bakorera gusaba gufata inyunganiso buri munsi ya 50 micrograms, cyangwa 2,000 micrograms buri cyumweru. Ugenda wongera ibiryo by'inyunganiso ya B12 mu muryo - nk'ubwoko bw'amata y'ibinyabuzima, imfungurwa z'izindi n'indi miryo, n'izindi n'izindi. Nubwo inama z'abahanga zemewe zikaba zitari nke nka 1.5 kugera kuri 4 micrograms ku munsi, abahanga benshi mu masomo y'afurika bakorera gusaba inyunganiso nyinshi buri munsi (4-20 micrograms) kugirango bafashe neza no gukumira ubukene. B12 ni amazi-nyunganiso, ni cyo gituma iyo nganizo ikoreshwa n'umubiri, ikagira inyunganiso zihoraho z'umutekano kandi ingenzi.
Ni Kuki Dukeneye B12?
Vitamini B12 ifasha umubiri gukora umwuka mwiza mu guhindura ibyo turya, itera imbere ubuzima bw'imitsi, ikora ibice by'amaraso, DNA, kandi ikora hamwe na folic acid kugirango itere imbere ikoreshwa ry'iron, iterimbere ry'ubudahangarwa n'umwuka mwiza. B12 ikorerwa mu bwoko bw'ubutaka. Mu kure, abantu (n'izindi nyamaswa) babonaga muri ibyo kurya batabanje kubisukura. Ubu, uburyo bwo gusukura bisaba ko twakira muri ibyo kurya byaguzweho cyangwa muri supplements. N'izindi nyamaswa zifuywe zibona B12 binyuze muri supplementation — ni byiza guca umujyanama. Nubwo umubiri ukeneye gake, gukoresha buri gihe ni ngombwa. Amafaranga menshi (kugeza kuri 2,000 mcg ku munsi) bemejwe ko ntacyago. Ariko, ikoreshwa ryo kurya rishobora guhindurwa n'imiti imwe n'imwe (nka Metformin cyangwa PPIs), ubushye cyangwa indwara.
Ese Ndakenera Supplement?
Yego — supplements B12 bishobora kugirwa n'abantu barya ibimera gusa n'abo muri 50, kuko ikoreshwa ry'umubiri rigabanuka uko umuntu agenda akura. Gukoresha supplement bifasha kwirinda ubukene.
Ibirango by'ubukene bwa B12
Ibirango birashobora kuba ubukene, imbaraga nke, kugira uburyo, ubukonje bw'imitsi, kugwa kw'ubushake, no kwibagirwa. Ubukene bwa B12 bushobora no kongera homocysteine, kongera urwego rw'indwara z'umutima. Niba hari ikibazo, ubonane na daktari kugirango akore ikinyegezwa cyoroheje — gishobora gukorwa mu gihe gito nka supplements cyangwa injections.
Ibyo kurya by'imisozi byiza cyane kuri B12
Ibyo kurya by'imisozi byiza cyane ni ibyo kurya byaguzweho nka nutritional yeast, yeast extracts, amata y'imisozi, yoguruti, desserts, cereales zo mu gitondo, na margarine. Kora iperutsa kugirango ubone ko ari byo B12-fortified — kandi rero, supplements ni ngombwa!
Ibisohoka
- Benham AJ, Gallegos D, Hanna KL n'abandi. 2022. Icyitezo cya Vitamin B12 mu banyamugara ba Vegan bo muri Ositaraliya. Nutrients. 14 (22) 4781.
- Campdesuner V, Teklie Y, Alkayali T n'abandi. 2020. Nitrous Oxide-Induced Vitamin B12 Ubushobozi bwo Gufata Mu gihe cya Myelopathy. Cureus. 12 (7) e9088.
- Fang H, Kang J na Zhang D. 2017. Kubyara vitamin B12: gusubiramo no kuzaza. Microbial Cell Factories. 16 (1) 15.
- Marques de Brito B, Campos VM, Neves FJ n'abandi. 2023. Vitamin B12 mu binyamwuka: gusubiramo kwa sisitemu. Critical Reviews in Food Science and Nutrition. 63 (26) 7853-7867.
- Rizzo G, Laganà AS, Rapisarda AM n'abandi. 2016 Vitamin B12 mu Banyamugara: Ubusobanuro, gusuzuma no Guhangana. Nutrients. 8 (12) 767.
- Sobczyńska-Malefora A, Delvin E, McCaddon A n'abandi. 2021. Vitamin B12 muri ubuzima n'ubwandu: gusubiramo kwa nshingano. Gusuzuma ubushobozi n'ubushake - ubwandu bwa kliniki na laboratoire. Critical Reviews in Clinical Laboratory Sciences. 58 (6) 399-429.
- Watanabe F na Bito T. 2018. Vitamin B12 n'ubushobozi bwa mikorobi. Experimental Biology and Medicine (Maywood). 243 (2) 148-158.
- Temova Rakuša Ž, Roškar R, Hickey N n'abandi. 2022. Vitamin B12 mu binyamwuka, ibiribwa, n'Imiti - Gusubiramo uruhare n'ubushobozi bifite uruhare mu kugumana. Molecules. 28 (1) 240.
Kuki Vitamin D igira uruhare - no kuyigira ute?
Vitamin D ifasha umubiri kwinjiza kalisiyumu, itera inkunga umubiri kwirwanaho, kandi ikagufasha kugira amagufwa n'imitsi ibyubatsi. Nubwo tuyibona mu mubiri iyo turi mu kuzuba, hari ibintu bigira uruhare mu kuyikora nk'aho turi, umwubatsi w'umubiri, igihe cy'umwaka n'ukoresha icyatsi cy'inyunganira.
Ese Ukeneye Ingufu Buri Munsi?
Abakuru b'abantu benshi bakeneye 10–20 micrograms (400–800 IU) bya vitamin D ku munsi, bitewe n'imyaka, aho uri n'igipimo cy'umunsi uri mu kuzuba. Mu gihe cy'umwaka n'ubushyuhe canke iyo uri mu kuzuba kdi ukaba ufite icyatsi cy'inyunganira, birashoboka ko wakenera inyunganira buri munsi rya 10 micrograms (400 IU). Abantu bafite umwubatsi w'umubiri utukura, abakuru, canke abo bakunze gupfuka imibiri yabo bakeneye ibi buri mwaka.
Ni Kuki Dukenera Vitamin D?
Vitamin D ni ingenzi mu kugira amagufwa, amaso n'imitsi ibyubatsi kuko ifasha umubiri kwinjiza kalisiyumu no kugenzura iby'ubuzima muri rusange. Izwi nka "Vitamin y'ikuzo", ikorwa mu mubiri iyo turi mu kuzuba, ariko hari ibyo bituma itakora neza nk'umwubatsi w'umubiri utukura, ukoresha icyatsi cy'inyunganira, kuba uri mu kuzuba kdi ukaba uri kure, n'igihe cy'umwaka. Hari amafaransa abiri akomeye: vitamin D2, ariyo aba vegan, na D3, izwi nk'iy'amagambo ariko kdi ikaba ari nayo aba mu byatsi nka mushrooms canke lichen. Hari ibiryo bimwe na bimwe by'ibimera bikoreshwa na vitamin D, ariko ni ngombwa kurangura ibirango, kuko hari ibyongerewe D bitaba vegan. Iyo utabona ibyenewe mu kuzuba canke mu binyobwa, inyunganira ya vegan D2 canke D3 y'ibimera ni ingenzi.
Ese nkeneye inyunganira?
Ukeneye kwiyongera vitamine D byibuze ku kigero cy'izuba mugihugu. Niba uba hanze buri gihe mu mezi y'izuba, umubiri wawe ukunda ukora bihagije. Ariko, niba uba mu nzu, ukambara neza, cyangwa ukaba mu kibuga gifite izuba rike — cyane cyane mu gihe cy'umwaka n'ubukonje — kwiyongera 10 micrograms (400 IU) ku munsi byashyizweho kugirango ubungabunge bw'izuba rube ruzima.
Ibyiza Byiza By'Ubimera By'Izuba R
Iby'ubimera by'izuba rike, ariko ushobora kubisanga mu bihe by'izuba nk'ubunyobwa bw'ubimera, cereales z'ubunyobwa, amata y'ubimera, n'amata y'amavuta, n'ibinyobwa bimwe by'amavuta. Imbaza zikoreshejwe mu buruzi bwa UV nazo zita ku izuba, zisanzwe mu cyimbo cya D2. Kanda ibiranga kugirango wemeze ko ibicuruzwa ari byiza, kandi igihe cyose bishoboka, hitamo ibyo bifatwa n'ibinyobwa by'izuba D2 cyangwa D3 kuva ku lichen cyangwa algae.
Amabara y'Icyorezo
Icyorezo cya vitamine D gishobora gutera ubukonje bw'umubiri, ububabare mu mihango (cyane cyane mu mugongo, imberembe, amaboko, cyangwa mu kibero), no ku bana, gishobora gutera rickets — uburwayi bw'ubuzima bw'ubuzima, ibyago by'inzoka, n'ubyago bw'uburwayi bw'umwijima.
Ibisohoka
- Institute of Medicine (IOM). Icyitegererezo Cy'Ibiryo By'Icyitegererezo Cy'Ubushakashatsi Bw'Ubushobozi n'Ibiryo.
- Holick, M.F. Icyorezo Cy'Ibiryo By'Izuba. New England Journal of Medicine. 2007; 357(3):266-281.
- Munns, C.F., Shaw, N., Kiely, M., et al. Ibyemezo By'Icyemezo Cy'Ibiryo By'Icyorezo Cy'Ubushobozi. Journal of Clinical Endocrinology & Metabolism. 2016; 101(2):394-415.
- Pludowski, P., Holick, M.F., Pilz, S., n'abandi. Icyo Vitamin D ikora ku buzima bwa musculoskeletal, ubudahangarwa, autoimmunity, indwara z'umutima, kanseri, ububobere, inda, ubusaza n'ubwicanyi - Ubufatanye bw'ibimenyetso bya vuba. Autoimmunity Reviews. 2013;12(10):976-989.
- Cashman, K.D., Dowling, K.G., Škrabáková, Z., n'abandi. Ubukosa bwa Vitamin D muri Europe: icyorezo? The American Journal of Clinical Nutrition. 2016;103(4):1033-1044.
- Harvard T.H. Chan School of Public Health - The Nutrition Source: Vitamin D
- Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press (US); 2011.
Umwanya w'ingenzi wa Protein mu buzima n'Imutrition by'abantu
Protein ni ingenzi mu kubaka no gukosora imirongo, gushigira ubudahangarwa, no kubyara enzymes na hormones. Abagabo bakuru badasanzwe bagomba kugira hafi 0.8 grams ya protein kuri kilogramu y'uzo mu mubiri buri munsi, hamwe n'izindi zidasanzwe kubafite ubushobozi, abagiye imbarutso, n'abakuze. Kurya protein bihagije bifasha kurinda imbaraga z'umubiri no kugira ubuzima bwiza, mugihe ubukosa bwayo bushobora guteza ubuhamya n'ubuzima.
Ufatainga Protein Kangapi ku Munsi?
Ku bushobozi, abagabo bagomba kurya igramu 55 z' umubyibuho buri munsi, mu gihe abagore bagomba kurya igramu 45. Ibigishwa by'ubu ubu bigira inama z' kurya igramu 0.8 z'umubyibuho kuri kilogarama y' ibiro buri munsi. Kurugero, umugore ufite urutonde rwo hagati mu kilo 65 agomba kurya igramu 52 z'umubyibuho buri munsi, mu gihe umugabo ufite imbaraga mu kilo 88 agomba kurya igramu 70. Niba ufite intego yo gukura imitsi, urya ry' umubyibuho ugomba kwiyongera ukurikije ubushobozi bwawe n' intego zo gukura imitsi, abakinz cyane bakunda kurya igramu 2 kuri kilogarama y' ibiro buri munsi. Abana, abakobwa, n'abagore bagiye bagaburira bagomba kurya byinshi kuruta 0.8 igramu kuri kilogarama, ariko iby' umukuru ni ukushyiramo ibiryo byiza mu rya ry' umubyibuho hamwe n' imbuto nziza na mafuta.
Turi guhabwa bihagije?
Abantu benshi mu UK bararenga kurya umubyibuho bihagije. Ukurikije ibigishwa by' 2014 UK National Diet and Nutrition Survey, urya ry' umubyibuho buri munsi rw' abagabo rw' ajyar 85 n' abagore 65. Ibi bivuze ko abantu benshi bararya byibuze 130% by' iby' inama z' umunsi, hejuru y' ibikenewe ku by' umutima mwiza.
Ni kuki tubikeneye?
Poroteyini ni ingenzi ku isi y'umubiri wacu kandi ni ingenzi mu bikorwa byinshi, harimo no gukora imihango n'ibindi bikoresho by'ingenzi. Iragizwe n'amino acide, icyenda muri cyayo ni ingenzi kuko umubiri wacu udashobora kubikorera, bityo tugomba kubitangira mu buri dashi. Inyigisho ya kera yo kuvanga ibiryo mu turere twinshi mu gihe cyo kurya kugirango ubone poroteyine yuzuye ni iya kera—kurya ibiryo bitandukanye kandi bihagije umunsi ku munsi byemeza ko ubona amino acide zose ukeneye. Nubwo hari ibyo dushegesha ku ibiryo bya “poroteyine nyinshi”, nyinshi mu bantu mu bihugu by'uburengerazuba cyane kurya poroteyine kuruta uko bikenewe, kandi kunenga poroteyine ni ibintu bihendutse. Ni uko rero, niba urya ibiryo bya vegan bikwiye kandi bitandukanye, poroteyine ntizaba ikugenze.
Ese nkeneye inyunganira?
Keretse niba uri umunyeshure w'igihangange cyangwa ukora akazi gakomeye cyane, mu rwego rwo gukora umwuga, ubwo ntushobora gukenera amazi ya poroteyine cyangwa inyunganiza. Abantu benshi bashobora kubona poroteyine bafite binyuze mu buri dashi bihagije nta n'inyunganiza.
Ibiryo by'ubwimerere byiza cyane
Ibiryo by'ubwimerere byiza cyane birimo poroteyine ni ibiryo nk'ibishyimbo, amashaza, n'ibinyebwa; ibiryo by'amavuta ya soya nk'itofu na tempeh; amasaka n'amabuto nk'amande, chia, n'amabuto ya balah; n'ibinyereko birimo quinoa, umuceri wo mu bwoko bwa brown, n'amafufu. Ibi biryo bikora neza kandi, iyo birywe nk'ibiryo bitandukanye, bikora amino acide zose umubiri ukeneye.
Amashakiro y'ubuze bwo kwikinisha
Ukonje bw'amavuta ni gake cyane mu bihugu by'ubumwe bw'Iburengerazuba kandi ubusanzwe biba kubera uburwayi cyangwa ubukura ahaninzi kukanatera n'indi miti. Nuko utarya ibyo ukeneye, uba ugifite amavuta ahagije. Ibirenzeho bikaba bigira ingaruka zo kugira ubushake buke, ubukibwe, kurangara mu kwibuka, kugabanuka kw'ubuzima n'urupfu rw'inyama, n'ukubaho kw'inyamanswa z'ikorwa ry'ubudahangarwa bishobora gutera indwara nyinshi. Kwashiorkor, ni uburwayi bukomeye bw'ubukonje bw'amavuta, bukaba bwohereza mu nda, bukaba bw'ingenzi mu bihugu bikiri mu nzira y'amajyambere aho amavuta aba ari make.
Ibisohoka
- Itsinda ry'Abaganga ku Isi (WHO):
Itangazo n'amabwiriza ku mavuta akenewe n'amino acide, gushimangira ingirakamaro ry'amavuta ahagije ku buzima. - Iminisiteri y'Obihingwa muri Amerika (USDA) – Ibyangoboka by'Amerikiya
Ibyitondera ku mavuta akenewe buri munsi, amakuru, n'amabwiriza ku bantu batandukanye. - Institute y'Ubuvuzi (IOM) – Ibyitondera by'Imirire
- Jarida rya Amerikiya ry'Ubuvuzi bw'Imirire
Icyemezo cy'abahanga ku mavuta akenewe, gukora kw'inyama, n'ingaruka z'ubukonje bw'amavuta. - FAO (Ishami ry'Ab'ibihingwa n'Ishami ry'Ab'igenga by'u Rwanda)
Ibyanditswe n'amakuru ku byiza by'amavuta, amakuru ku binyamavuta, n'amabwiriza ku mirire ku Isi. - Nutrition Reviews na Advances mu Jarida ry'Imirire
Ibyanditswe ku mashusho ku binyamavuta, uburyo bwo kwigisha ku binyamavuta, n'ubuzima. - Ishami ry'Ububuvuzi bw'Ubwongereza NHS UK
Amakuru ku bantu ku mavuta, uburwayi bw'ubukonje, n'amakuru, hashingiwe ku bwisubire bw'Ubwongereza ku mirire n'ubuzima.
Iron: Kuki ari ingenzi kandi ukeneye angahe
Uyumusi ni minervalike y'igiciro ifasha gutwara ogisijeni mu maraso binyuze mu poroteyine izwi nka himogulobine. Ifasha mu gukora umusaruro w'ishyuhe, umutekano w'inyamanswa n'ubuzima bw'ibice by'umubiri. Umubiri ukeneye uyumusi kugira ngo ukore insoro zijujuze amaso n'izireba kugira ngo wirinde kurangiza amaraso, indwara izwiho gucika intege no kurangiza umusaruro.
Ni Uyuhe Uwoya W'Uyumusi Ukenerwa Buri Munsi?
Abagabo bakuru badasumbwa bakeneye hafi 8 mg ya uyumusi buri munsi, naho abagore bakuru bakeneye hafi 18 mg kubera uburyo bamara amaraso mu kigijane. Abagore batwite bakeneye kurushaho - hafi 27 mg buri munsi. Abarya imboga n'ibinyampeke n'abarya ibiribwa by'ibinyamwuka n'abagore batarya inyama bakeneye byinshi kuko uyumusi ukomoka ku bimera (non-heme) itagerwa byoroshye nka uyumusi ukomoka ku nyamaswa (heme iron).
Kuki Uyumusi ari ngombwa?
Umwihariko w'uyumusi ni ugutwara ogisijeni kuva mu mapapu ujye mu bice byose by'umubiri. Ifasha kandi mu gukora umusaruro n'umutekano w'inyamanswa. Hatabayeho uyumusi uhagije, umubiri ugwa mu kuru kurangiza insoro zijujuze amaso n'izireba, bikaba byatera kurangiza amaraso kubera kutabona uyumusi.
Ese Ndakenera Supplement?
Oya, ibiribwa by'umutekano vy'umugisha biri mu binyampeke bikurikira ku bufatanye buri munsi bizashyikiriza ibyo ukeneye.
Ese Ndakenera Supplement?
Ibisoko by'imbuto byiza cyane birimo umuringa birimo ibinyampeke byuzuye nka kinwa, ispageti yuzuye n'umuceri w'impyisi, kimwe no mu mboga z'ubukorikori. Ibiryo birimo ibishishwa nka lentile, tempe (soya yanditswe), tofu, mashinja ya soya, ibishishwa by'inkoko, n'ibigori ni ibiryo byiza cyane. Imbuto nka imbuto za malenge, imbuto za injira, na tahini (imbuto za injira zikubitwe) kandi zifitemo umuringa mwingi. Kandi, imbuto yumutse nka aburikoti na fiki, algae nka nori, n'imbuto rwatsi rwiza cyane nka kale zirimo umuringa mwingi. Imboga zimwe na zindi zifitemo ibyangombwa by'umuringa (20-100 mg kuri 100 g); nubwo zikoreshwa mu kwiyongera gato, gukoresha bisanzwe bishobora gutuma umuringa w'ingirakamaro uba mwinshi. Kurugero, tiyi eshatu z'imboga zikubitanye zirimo hafi 2 mg z'umuringa.
Amabara y'Icyorezo
Iby'umwanda w'umuringa birimo ubukonje, ubuhinahina, amashohera, kurasirira, no gupungwa kw'ubwonko. Ubwandu bukabije bushobora gutera indwara y'amaraso, bikagira icyo bivuze ku bwishingizi bw'ubuzima.
Ibisohoka
- Urusobe rw'Abaganga ku Isi (WHO) — “Indwara y'amaraso kubera umuringa muke: gusuzuma, kurinda, no kuyobora.”
(WHO Technical Report Series, 2001) - Institi z'Ubwishingizi ku Isi (NIH), Ofisi y'Ibiryo By'Ingirakamaro — Igitabo cy'Umuringa cy'Abaganga.
- Harvard T.H. Chan Ishuri ry'Ubwishingizi — Icyo twishyura: Umuringa.
- Mayo Ubwishingizi — Indwara y'amaraso: Iby'umwanda n'ibiyitera.
- Academy y'Ibiryo By'Ingirakamaro — Ibiryo By'Abavandimwe n'Abvegani: Iby'Umuringa.
- FoodData Central (USDA) — Ibiryo By'Igisobanuro cy'Umuringa.
Kalisiyumu: Ingirakamaro ku Mpyisi N'Ubwishingizi
Kalisiyumu ni minervalike y'akandida cyane mu gukura no kurinda amagufwa n'inyanya. Kwinjira mu bikorwa by'ibiribwa, kugenzura imitsi, gukora kw'amaraso, no gushyira mu bikorwa imisemburo. Umubiri ukora cyane kugirango urinde ibyo bikorwa.
Ese Kalisiyumu angahe ukeneye buri munsi?
Abagore n'abagabo bakuru bagomba kugira hafi 1,000 mg ya kalisiyumu buri munsi. Abagore bafite hejuru y'imwaka 50 n'abafite hejuru y'imwaka 70 bagomba kugira 1,200 mg buri munsi kugirango barinde amagufwa. Abana n'abarobore bagomba kugira hagati ya 700 na 1,300 mg bitewe n'imyaka n'ibyo bakura. Abagore batwite n'abanywa imbere bagomba kugira kalisiyumu nyinshi kugirango barinde amagufwa y'abana babo.
Turi guhabwa bihagije?
Abantu benshi bakeneye kalisiyumu, nk'uko byagaragaye muri 2017 National Diet and Nutrition Survey. Ariko, abarobore bafite hagati y'imwaka 11 na 18 benshi ntibakigira, abakobwa n'abahungu bakigira 84–89% by'icyo bakeneye. Hafi 19% by'abakobwa, 8% by'abahungu, na 8% by'abagore bafite hagati y'imwaka 19 na 64 ntibakigira.
Ni kuki tubikeneye?
Kalusiyumu ni ingenzi ntaho uko ku mapfupa y’ukuri ahubwo ni ingenzi ku gikorwa cyo gukora kw'imitsi, ku majwi y'umutsindo, ku bigira umwihariko w'ibice by'umubiri, ndetse no gukora imisemburo. Hafi 99% by'ikibyimba by'umubiri cya kalusiyumu gihabwa mu mpfupa, zikenera vitamin D ihagije kugira ngo zikoreshe kalusiyumu neza. Ibyo mpfupa byacu bikabura kandi bikongera ibyo by'imikorere buri gihe mu miyoboro y'isubiramo ry'umubiri. Mu gihe kwigira mu kirungo cya kalusiyumu buri munsi ari ingenzi, gukoresha kuruta ibyo umubiri ukeneye ntibyongera inyungu kandi byongera guhisha. Ibyo byongera by'ikirungo cya kalusiyumu - cyane cyane mu ngirakamaro cyangwa mu gakoresho k'ubunyobwa - bishobora kongera ubudahangarwa bw'izindi ndwara kandi bikagira ingaruka nk'izindi ndwara z'ubumuga bw'ubwonko, cyane cyane iyo kwigira kw'ikirungo cy'umunsi cyagiye hejuru ya 2,000 mg.
Ese nkeneye inyunganira?
Ibyo byongera iby'ikirungo cya kalusiyumu bishobora gutuma habaho ingaruka mbi. Byatera kwiyongera kwa kalusiyumu mu maraso vuba, bikagira ingaruka mu kubuza imiyoboro y'amaraso kandi bikongera ubudahangarwa bw'indwara z'umutima. Mu gihe cy'imvugo, kalusiyumu ikomoka ku byo kurya irahindurwa buhoro buhoro, ikagira uruhare mu kugumana ibyo by'imikorere kandi ikagabanya ubwo buhanga. Ni byiza kwigira mu kirungo cya kalusiyumu mu gahunda y'ubuzima bwiza kandi ukabura ibyongera iby'ikirungo ntacyo bimaze, keretse iyo umwuga w'ubuzima wabigishije.
Ibyo Byiza By'imbuto Z'ikibyimba cya Kalusiyumu
Imbarutso z'ingenzi z'urwanga zikamo zishobora kuba tofu (yakozwe na kalisiyumu sulfati), ibinyampeke bya kalisiyumu byateguwewe (nkuko biri muri Ready Brek), amata y'ikiremwetu afite kalisiyumu, umukindo w'umutini, ubwatsi bwa kale, imbuto za sesame n'umutsima, tempe, umuceri w'ikiremwetu, umuceri w'ikiremwetu, ibishyimbo by'ikiremwetu, squash y'umutini, imbuto za alimondi, n'umutini, imbuto za brezili, ibirori by'umwaka, n'ikirori. Nubwo ibirori, chard, n'ibirori by'iremwa bikamo urwanga, bikamo oxalate zikurura urwanga. Ni byiza kurya urwanga mu bishashara bito nka kale, broccoli, na bok choy, aho urwanga rwemerwa hafi kabiri nkuko biri mu mata. Ibi bishashara bikabasha gutanga fibre, folate, iron, na antioxidants - intungamubiri zikenewe cyane mu gihe cy'ikiremwetu.
Amashushanya y'urwanga rwo kutagira urwanga
Amashushanya akamo kuribwa mu mubiri, guhagarara, kutumva no kutumva mu mikono, ibirenge, n'ubuso, imisatsi y'ikiremwetu, amagufwa y'ikiremwetu, gusenya umuntu, no gucika intege.
Ibisohoka
- Institi z'igihugu z'ubuzima (NIH) - Kalisiyumu Ishyiga ry'ubuzima bw'abaganga
- Inkiko y'igihugu y'ikiremwetu n'ikiremwetu (NDNS), UK, 2017 Report
- Institi y'ubuvuzi (IOM), Ikiremwetu ry'ikiremwetu rya Kalisiyumu na Vitamin D
- Harvard T.H. Chan Ishuri ry'ubuzima bw'ikiremwetu - Kalisiyumu na Mata: Ubuzima n'Imiterere
- Jarida rya Clinical Nutrition - Kalisiyumu yemerwa mu kibanza
- Mayo Clinic - Kalisiyumu Supplements: Ni ngombwa?
- Organizasiyo y'ubuzima ku isi (WHO) - Inkiko y'ubuzima n'urwanga rwo kutagira urwanga
Ibiryo: Intungamubiri z'ingenzi ku buzima
Morozi ni macronutriment ikomeye cyane itanga urwego rwuzuye rw'igikorwa cy'ishyaka kandi igafasha imirimo myinshi ikomeye mu mubiri. Ifasha kwinjiza amavitamine yinjizwa na morozi (A, D, E, na K), kurinda ibice by'umubiri, gukora neza kw'umubiri, kandi ikaba ngombwa mu gukora amahomwe no kwita ku gice cy'umubiri.
Ukeneye Ingufu zingufu z'Umubiri Buri Munsi?
Ibisobanuro by'ubu bisaba ko morozi yose igomba gutanga nta burubwa buringaniye 33% by'ishyaka ry'umubiri buri munsi. Morozi yuzuye igomba kugabanywa kugera kuri 11%, morozi idafite ibyo kurya hafi 13%, morozi yuzuye hafi 6.5%, na morozi yahinduwe munsi ya 2%.
Tubasha Kuyihabwa bihagije?
Abantu benshi bakoresha morozi yuzuye kuruta ibyo bishoboye, ibyo bikongerera ubuzima bwo kwiyongera kw'ibibazo. Kugabanya ibyo kurya no kurandura ibicuruzwa by'izindi nzego n'ibicuruzwa byahinduwe bifasha gusubiranya morozi no gushyigikira ubuzima bwiza.
Kuki dukeneye morozi?
Morozi ni ingenzi mu kwinjiza amavitamine A, D, E, na K, guteza ishya, gukora neza kw'umubiri, kurinda ibice by'umubiri, no kurinda ibice. Ni intungamubiri zizima cyane, zishobora gutanga inshuro ebyiri ishya ry'ishyaka kuruta poroteyine cyangwa igice. Imboga zikoresha morozi cyane mu mabuto (karanga, soya) no mu imbuto (avoka, olive, nazi), mu gihe izindi nzego zikoresha morozi mu maboko, munsi y'uruhu, no mu gihe cy'ibice by'umubiri.
Ese nkeneye inyunganira?
Ibyokurya bya vuba byafasha umubiri kandi bifite ibirungo bya linseed, hempseed, rapeseed oil, walnuts, n'imbewu zihagije kuri omega-3s. Amashozi y'ibinyabuzima akomoka kuri plankton na algae, kandi algae zimwe zitanga EPA na DHA—zishobora kuboneka nk'izimya. Izimya rya algae ryakozwe mu buryo bworoshye kandi nta gifataka, atari nk'amafuta y'amashozi, bikabyara omega-3 nziza kuruta izindi. Kwirinda amashozi byorohera ubuzima bwawe n'ubutayu.
Ibiryo by'ubwimerere byiza cyane
Abantu benshi bakoresha ihagije cyangwa byinshi kuri omega-6, bidasazwe bakeneye omega-3. Kubyara ibigeragezo, gerageza omega-6 nk'uko sunflower oil kandi ujye kuri olive oil (wuzuye muri omega-9) mu kurisha. Ongera omega-3 mu binyobwa ukoresheje ibirungo by'ibinyabuzima mu binyobwa byawe. Linseed oil ni ibirungo byiza cyane birimo gramme 2.7 za ALA kuri ithespoon.
Amashakiro y'ubuze bwo kwikinisha
Kutabona ibirungo by'ubuzima (EFAs) ni ibintu bidasanzwe kandi bikunda kubaho iyo bigeze munsi ya 1-2% by'ubuzima bw'ubutayu, cyane cyane mu bana bato bafite ibiryo bibi. Amashishikarizo arimo amashanyarazi, ubwoko bw'ubwatsi, n'amagufwa, ububabare bw'umutwe, n'ibibazo byo mu nda, n'uburyo bwo gusiba. Kuba wenda omega-3 nabyo byagira ingaruka ku bwoko bw'umuntu, bikabyara uburyo bwo gukora cyane, ubwoba, n'ibibazo byo kurenga, kandi bifitanye isano n'uburyo bwo kutabona ibirungo nk'ubwoba no kwiyongera. Abantu benshi bakomoka kuri EFAs binyujije mu binyobwa by'ibinyabuzima byafashwe na linseed oil, n'imbewu, bikabyara icyo ari cyo kwirinda.
Ibisohoka
- Serivisi y'ubuzima ya NHS, UK. “Ibyokurya byiza.” NHS.uk.
- Fondasiyo y'ubuzima ya Ubwongereza. “Imafuta: Amakuru n'Ibyo Akora.” Nutrition.org.uk.
- Inkiko y'ubuzima n'ubuzima bw'Ubwongereza (NDNS), UK. “Ibiryo By'Ubwongereza.” GOV.UK.
- Shuri ry'ishuri ry'imyorere n'ishuri ry'abaganga rya T.H Chan rya Harvard. “Mafuta na Cholesterol.” The Nutrition Source.
- Kliniki ya Mayo. “Omega-3 Mafuta Acids.” MayoClinic.org.
- AHA (American Heart Association). “Mafuta yuzuye.” Heart.org.
- Organizashyoni y'Isi y'Ubuzima (WHO). “Factsheet y'Imirire myiza.” WHO.int.
- EFSA Panel kuri Dietetic Products, Nutrition and Allergies (NDA). “Umutwe w'abahanga ku bwinshi bw'imirire ya Fats.” EFSA Journal, 2010.
Iyode: Ikibaho cy'ubuzima bwa Thyroide n'ubwonko
Iyode ni minerval y'ikibazo ifite uruhare runini mu kurinda igikonoshwa cya thyroide, kigenga ubwonko bw'umuntu, umutuzo n'ukuri kw'ubuzima. Ni ingenzi cyane mu gihe cyo gutwita no mu ntangiriro z'ubwana kugira ngo uterane ubwonko bwiza kandi wirinde ibibazo by'ubuzima bijyanye no kubura iyode. Nubwo ari ingenzi, benshi ku isi badakira ihode, bikagira icyo bivuze mu kuzigama no kwinjiza neza kugira ngo ubeho neza.
Ni angahe ukeneye buri munsi?
Abagore n'abagabo bakura bafite imyaka myinshi bakeneye hafi mikrogarama 140 z'iyode buri munsi. Abenshi bagishobora kubona binyuze mu murire w'imyorere w'izindi nshuro zirimo algae, umunyu wa iyode, n'ubunyobwa bw'amata y'izindi nshuro.
Turi guhabwa bihagije?
UK Scientific Advisory Committee on Nutrition (SACN) yemeza ko kwinjiza iyode bishobora kuba ntarimwe, cyane cyane mu gihe cyo gukura, gutwita, no mu ntangiriro z'ubwana. Mu mwaka wa 2018, ubushakashatsi bw'imirire y'Abanywongereza bwagaragaje ko hari abana 9% (bafite imyaka 4-10), abakobwa/abagabo 12%, abagore/abagabo 14% (bafite imyaka 19-64), n'abakuze 8% bafite iyode iri hasi. Ubushakashatsi nka EPIC Oxford bwerekana ko abantu barya ibinyobwa gusa (vegans) benshi bafite iyode iri hasi keretse batarya algae, ubunyobwa bw'amata y'izindi nshuro, umunyu wa iyode, cyangwa inyunganiramirire.
Ni kuki dukeneye iyode?
Ayodini ni ingenzi mu kubyara hormone ya tiroyide igenga ubushobozi bwo kwinjiza umwuka mu mwili ndetse n'ikoreshwa ry'ishyaka. Ni ingenzi kandi mu kuvugurura ubwonko n'ishakisha ry'umwijima ku bana ndetse n'abato. Iyo atari mu kirungo, ubwinshi bwa ayodini mu giti cyangwa ibirungo byacyo byagendana n'ubwinshi bw'ayo mu ntaka. Ibirungo by'inyanja kandi biba n'ayodini nyinshi cyane - cyane cyane kelp, iyo ikoreshwa mu bwoko buke. Ayodini nyinshi ishobora kwangiza ubushobozi bwa tiroyide, ariko kugera kuri 500 micrograms ku munsi ni byiza muri rusange.
Ese nkeneye inyunganira?
Niwakoresha ibirungo by'inyanja, ukoresha umunyu wa ayodini, hanyuma kunywa amata y'ikirungo afite ibirungo, ibirungo by'umwimerere by'ubuzima byakugeza kuri ayodini ihagije. Ariko iyo ibirungo utakigabanyije mu bwoko bwawe, hari uburyo bwongera ibirungo.
Ibiryo by'ubwimerere byiza cyane
Ibirungo byiza cyane bya ayodini ni ibirungo by'inyanja (arame, wakame, nori), umunyu wa ayodini, n'amata y'ikirungo afite ibirungo. Ibindi birungo nk'ibinyampeke, kale, n'ibigoli bikoresha ayodini mu bwinshi buke, bikagendana n'ubwinshi bw'ayo mu ntaka. Reba ibirango by'amata y'ikirungo kugira ngo ubone ayodini, kuko akenshi yanditswe muri iyo ayoboro ya potasiyumu.
Amashakiro y'ubuze bwo kwikinisha
Ibirango by'ubukosa bwa ayodini ni nko gukura kwa tiroyide (goitre), gukogora, gongera ibiro, kwandura cyane, kugwa mu nsi, kuguma mu ntuntu, kurwara umwijima, no gucika kw'umushya. Byongera kwangiza ubwonko bw'umwana uri mu nda.
Ibisohoka
- UK Scientific Advisory Committee on Nutrition (SACN) – Ayodini n'Ubuzima
- National Diet and Nutrition Survey (NDNS), UK – 2018 Report
- NHS – Ayodini: Kuki uyakenera kandi uyakoresha
- World Health Organization (WHO) – Ubukosa bwa Ayodini
- The Vegan Society – Ayodini n'Ibirungo by'Abantu bifuza kuvura
- Harvard T.H. Chan School of Public Health – Ayodini
Zinc: Ingenzi mu Kurwanya Indwara, Kuvura, no Gukura
Zinc ni minervalike ikomeye ikaba igira uruhare runini mu kurinda igikoresho cy'ubudahangarwa, gushyigikira gukira kw'ibironda, guteza imbere igabanywa ry'amasohoro ndetse no guteza imbere itunganwa ry'amajyarugwe n'igakura ry'umwana. Iragira kandi uruhare mu kurinda imikorere y'uburyo n'ubushyi ndetse ikaba ari ikintu gikomeye mu mikorere ya enzyme na DNA.
Ni angahe ukeneye buri munsi?
Uburyo bwa buri munsi bwo kwihutisha zinc bwagiye ku buryo butandukanye ku bagabo n'abagore. Ku buryo bushingiyeho, abagabo bagera ku bwaningwa bakeneye hafi 9.5 milligrams ya zinc ku munsi, mu gihe abagore bagera ku bwaningwa bakeneye hafi 7 milligrams buri munsi. Izi byinshi zikenerwa zikwira mu gihe cyo gutwita no kuronka. Gufata zinc ihagije ni ingenzi mu gushyigikira igikoresho cy'ubudahangarwa, kurinda amashyi meza, guteza imbere gukira kw'ibironda, no gushyigikira imikorere myinshi y'umubiri.
Turi guhabwa bihagije?
Kuva mu mwaka 2016 National Diet and Nutrition Survey, abantu benshi ntibafata zinc ihagije. Ibyago by'ubukene bw'izindi minervalike byabonwe mu bantu bose ndetse no mu bantu b'abagabo n'abagore. Abakobwa bakiri bato ni bo babonye ibyago byinshi cyane, 22% ku ijana bigeze munsi y'ubyaro bwakenewe, bikurikirwa n'abakobwa bakiri bato 17%. Ndetse no mu bantu bakuru, 6% ku ijana b'abagabo bakuru n'abagabo barengeje imyaka 65 ni bo babonye ibyago byinshi cyane.
Ni kuki tubikeneye?
Zinc ni ingenzi mu gukura kw'amasohoro, imikorere ya enzyme, gukira kw'ibironda, no gushyigikira igikoresho cy'ubudahangarwa. Iragira kandi uruhare runini mu guhindura imirire no gushyigikira amaso n'ubuzima bw'abagabo binyuze mu kwiyongera kw'ubushobozi bw'abo bantu. Amashyu y'izindi minervalike mu maso ahagati y'ubutaka, ariko umugambi w'amashyi wateguwe neza ushobora guhaza ibyinshi buri munsi. Ariko, amashyu menshi cyane ya zinc ashobora guhagarika ubushobozi bwa copper, kwiyongera kw'icyago cy'ubukene bw'amasohoro n'uburwayi bw'amagufa. Ibyo wakoresha ntibishobora kurenga 25 mg ku munsi.
Ese nkeneye inyunganira?
Oya, imbaraga ya vegan yuzuye ibiribwa byinshi birimo zinc nk'ibinyampeke, ibishishwa, n'amata, n'imboga, n'imbere cyangwa ibyo wakoresha mu kongera zinc. Ariko, iyo ufata ibiribwa bike cyane cyangwa ufite ibyo ukeneye byinshi (urimo no n'iyo uri mu guterana), inyunganiza z'inzoga zikagufasha.
Ibiryo by'ubwimerere byiza cyane
Ibiribwa by'amoko zitandukanye by'inyama z'inzoga z'inzoga zirimo zinc zirimo tempeh (soya z'ivanze), spaghetti yuzuye, tofu, quinoa, wheat germ, imbuto za bokobe, ibishishwa, couscous, umuceri w'ibinyampeke, indimu, mboga za sesame, na tahini (sesame seed paste). Gushyiramo ibiribwa byinshi muri byo mu buri munsi byakufasha guhura n'izindi zinc ukeneye.
Amashakiro y'ubuze bwo kwikinisha
Kutabona zinc bihagije byakwegera ibibazo by'urukanda nk'ikivume, eczema, n'ikimenyetso, hamwe n'ikibazo cyo gucika kw'umutwe, gukora nabi kw'ishyamba, gukura nabi kw'ishavu, urukandwe, n'ikimenyetso cyo kutabona neza.
Ibisohoka
- NHS (National Health Service, UK)
Amakuru y'ubuzima ku buzima bwiza bwa zinc, ibyo wakenera, ibyo wakenera, n'ibindi bimenyetso. - Public Health England – National Diet and Nutrition Survey (NDNS), 2016
- British Nutrition Foundation (BNF)
Amakuru y'ubuzima ku buzima bwiza bwa zinc, ibyo wakenera, ibyo wakenera, n'ibindi bimenyetso. - Harvard T.H. Chan School of Public Health
Amakuru y'ubuzima ku buzima bwiza bwa zinc, ibyo wakenera, ibyo wakenera, n'ibindi bimenyetso. - Institute of Medicine (US) – Dietary Reference Intakes for Zinc
Amakuru y'ubuzima ku buzima bwiza bwa zinc, ibyo wakenera, ibyo wakenera, n'ibindi bimenyetso.
Amakosa Abantu Banza Batera
Guhindura mu rwego rw’izindi mpinduka z’izindi rusange ni byiza kandi bifite ubushobozi—ariko nk’uko byagenda mu rwego rw’izindi mpinduka z’izindi rusange, hari n’amakosa ashobora kubaho. Hano hari amakosa abantu banza batera, n’uburyo bwo kubirinda:
Ntibarya bihagije
Ibiryo by'ibinyampeke by'amashyamba by'ingenzi by'ubutabire bikunda kuba by'inyonge mu kuzimu kuruta ibiryo by'izindi nzitoya. Niba ushaka kuba wumva ukoze cyangwa ukanakibabaje, wenda ushobora kuba utarya bihagije. Kora neza kugira ibiryo by'izuba n'amezi by'inyongera n'amoko y'ibinyampeke, ndetse n'amavuta meza, n'iproteyini z'ibinyampeke.
Kwirengagiza Ibinyabutabire By'ingenzi
Abantu benshi bagiye mu buryo bw'ibinyampeke bamwe na bamwe bakwirengagiza ibinyabutabire by'ingenzi. Nubwo bishoboka rwose guhaza ibinyabutabire byawe binyuze mu binyampeke, ibintu bimwe na bimwe - nk'ivitamini B12, iron, omega-3, calcium, ivitamini D, na zinc - bikenewe cyane.
Kuba Ukomeye Ku Mwuka
Kuvugurura mu muco w'ibinyampeke ni umurimo, ntaho ugeze. Kurakara birashoboka, kandi biranyuma ni ibintu bisanzwe. Aho guhaha inzira yo gukora neza, koresha imbaraga mu kugenda imbere. Buri kintu cyose ufata mu buryo bw'ibinyampeke ni ingenzi, rero niba warembye, kora ibyo wakora ngo wiruke kandi ugende imbere ufite urukundo - kuri wowe ubwawe no ku bindi.
Kwirengera Cyane Ibinyampeke By'ibinyobwa
Vegan ntibivuze ibintu byiza. Abantu benshi bagiye mu buryo bw'ibinyampeke bamwe na bamwe bakunda cyane ku binyobwa by'ibinyampeke, ibiryo by'ikindi kandi n'ibinyobwa by'ibinyampeke. Nubwo byoroha, ibi bikwiriye gukoresha mu buryo bwo kurangiza. Koresha ibiryo by'amoko y'ingenzi, bikozwe mu buryo bwiza kugira ngo ubeho neza.
Kutakora Ibishoboka By'ibiryo
Kutakora ibishoboka by'ibiryo, birashoboka ko wenda wakoresha ibiryo by'ikindi cyangwa se wakarya ibiryo bitari ivegan. Kugira ngo ukore ibishoboka by'ibiryo kandi ugakora neza, byoroha kugira ngo ube ufite ibiryo byiza, kandi ukagira ibiryo by'amoko y'ingenzi, kugeza ku buryo wifuza ibinyampeke kandi ukabaho neza.
Kwirengagiza Amashyirahamwe N'amateka
Kwamukira ubuzima bushingiye ku bimera ntibivuze ko ugiye gushukwa n’ubuzima bw’umwuka cyangwa ibintu byakorerwa abandi. Ufite ubushobozi n’ukuri, ushobora kurya ibyo kurya n’abafatanye, kurya hanze w’icaha, no kwitabira ibirori by’ubuzima - kandi ukomeza kurinda ibyo wemera no gukora ibyo wakunda.
Hindura ubuzima bwawe ujye ku bimera, kuko ubuzima bwiza, ubuzima bw’ubutabazi n’ubuzima buteye akanyamuneza bukwitabaza.
Ubuzima bw’Ibimera, Kuko Izuba Rikuzinze.
Umutima wiza, igihugu cyiza, n’ubuzima bwiza byose bigira intangiriro ku murongo. Guhitamo ubuzima bw’Ibimera ni ikintu gikomeye mu kugabanya ubukonje, gukiza ubutaka, no kubaho mu bwenge bwiza.
Ubuzima bw’Ibimera si ibyo kurya gusa - ni icyo gukunda, icyo gukiranuka, n’icyo kubaho neza. Ni uko tubaha ubuzima, isi, n’ibyo turiho.
