Mu myaka yashize, habaye ubwiyongere bugaragara bw’umubare w’abantu bahindukirira ibiryo bishingiye ku bimera kubera impamvu zitandukanye, harimo imyitwarire, ibidukikije, n’ubuzima. Imwe mu nyungu zubuzima zizwi zijyanye nimirire ishingiye ku bimera ni ugutakaza ibiro. Ibikomoka ku bimera, ni ubwoko bwimirire ishingiye ku bimera ukuyemo ibikomoka ku nyamaswa zose, byamamaye kubera ko ari uburyo bwiza bwo guta ibiro. Ariko hari ukuri kuri iki kirego? Indyo ishingiye ku bimera irashobora gufasha rwose kugabanya ibiro? Muri iki kiganiro, tuzareba isano iri hagati y’ibikomoka ku bimera no kugabanya ibiro, dushakisha siyanse iri inyuma n’inyungu zishobora gutanga. Tuzakemura kandi imyumvire itari yo ikikije ibiryo bishingiye ku bimera kandi tunatanga inama zifatika kubashaka gukurikiza ubu buzima hagamijwe kugabanya ibiro. Waba uri inyamanswa zimaze igihe cyangwa umuntu utekereza gukora switch, iyi ngingo izatanga ubumenyi bwingenzi kuburyo kurya bishingiye ku bimera bishobora gufasha mu kumena ibiro no kugera ku mubiri muzima.
Indyo ishingiye ku bimera itera kugabanya ibiro.
Mu myaka yashize, hagaragaye ibimenyetso byinshi byerekana ko gufata indyo ishingiye ku bimera bishobora kugirira akamaro ibiro. Ubushakashatsi bwinshi bwerekanye ko abantu bakurikiza uburyo bwo kurya bushingiye ku bimera usanga bafite ibipimo byo hasi byumubiri (BMIs) kandi ntibakunze kubyibuha cyane cyangwa kubyibuha. Ibi birashobora guterwa nibintu byinshi biranga indyo ishingiye ku bimera. Ubwa mbere, amafunguro ashingiye ku bimera aba make muri karori hamwe namavuta yuzuye ugereranije nimirire irimo ibikomoka ku nyamaswa. Icya kabiri, ibiryo bishingiye ku bimera bikungahaye kuri fibre, ifasha guteza imbere ibyiyumvo byuzuye no kugabanya kurya cyane. Byongeye kandi, ubwinshi bwa vitamine, imyunyu ngugu, na antioxydants iboneka mu biribwa bishingiye ku bimera birashobora gufasha ubuzima muri rusange kandi bikagira uruhare mu kugabanya ibiro. Muri rusange, kwinjiza ibiryo byinshi bishingiye ku bimera mu ndyo y’umuntu birashobora kuba ingamba zirambye kandi zifatika zo kugera no kugumana ibiro byiza.
Ibinure byuzuye.
Inyungu yingenzi yo gufata uburyo bwo kurya bushingiye ku bimera kugirango ugabanye ibiro ni uko bisanzwe bifasha kugabanya ibinure byuzuye. Ibinure byuzuye, bikunze kuboneka mubikomoka ku nyamaswa nk'inyama n'amata, bifitanye isano no kwiyongera k'umubyibuho ukabije n'indwara zidakira. Mu gukuraho cyangwa kugabanya ayo masoko y’amavuta yuzuye, abantu bakurikiza indyo y’ibimera barashobora kugabanya cyane gufata muri rusange ibinure byangiza. Ahubwo, ibiryo bishingiye ku bimera byibanda ku biribwa bisanzwe birimo amavuta yuzuye, nk'imbuto, imboga, ibinyampeke, ibinyamisogwe, na poroteyine zishingiye ku bimera. Ibi ntibishyigikira gusa imbaraga zo kugabanya ibiro ahubwo binateza imbere ubuzima bwumutima kandi bigabanya ibyago byindwara zifata umutima. Guhitamo neza kurya indyo yuzuye ibinure byuzuye binyuze mubiryo bishingiye ku bimera birashobora kuba igikoresho gikomeye cyo kugera no kugumana ibiro byiza.
Byinshi muri fibre nintungamubiri.
Kurya bishingiye ku bimera ntabwo bigira akamaro gusa mu kugabanya ibiro bitewe n’ibinure byuzuye, ariko nanone kubera ko bisanzwe bifite fibre nintungamubiri. Fibre ni kimwe mu bintu by'ingenzi bigize indyo yuzuye kuko ifasha mu igogora, igatera ibyiyumvo byuzuye, kandi igafasha kugabanya urugero rw'isukari mu maraso . Iyo ukoresheje ibiryo bitandukanye bishingiye ku bimera nk'imbuto, imboga, ibinyampeke, n'ibinyamisogwe, abantu barashobora guhaza byoroshye ibyo bakeneye bya buri munsi. Byongeye kandi, indyo ishingiye ku bimera ikungahaye kuri vitamine, imyunyu ngugu, na antioxydants, bifite akamaro kanini ku buzima rusange no kumererwa neza. Ibyo biryo byuzuye intungamubiri ntabwo bigira uruhare mu kugabanya ibiro gusa ahubwo binashyigikira sisitemu ikomeye yumubiri, kunoza igogora, no kongera ingufu. Kwinjizamo uburyo bwo kurya bushingiye ku bimera birimo fibre nintungamubiri birashobora kuba inzira irambye kandi ifatika yo kumena ibiro no kugera kubuzima bwiza.
Yongera metabolism n'urwego rwingufu.
Usibye guteza imbere kugabanya ibiro, uburyo bwo kurya bushingiye ku bimera bushobora no gutanga imbaraga zo guhinduranya imbaraga ndetse n’ingufu. Ibi biterwa nintungamubiri zikungahaye ku ntungamubiri y'ibiribwa bishingiye ku bimera, biha umubiri vitamine, imyunyu ngugu, na antioxydants. Izi ntungamubiri ni ingenzi mu gushyigikira imikorere ya metabolike y'umubiri, harimo no guhindura ibiryo imbaraga. Mu kongerera umubiri ibiryo bishingiye ku bimera, abantu barashobora kwiyongera kurwego rwingufu, bigatuma imikorere myiza yumubiri nubuzima muri rusange. Byongeye kandi, ibiryo bishingiye ku bimera mubisanzwe biri munsi yibiribwa bitunganijwe hamwe ninyongeramusaruro, bishobora kugira uruhare mubunebwe numunaniro. Muguhitamo uburyo bushingiye ku bimera, abantu barashobora kugaburira umubiri wabo ibiryo karemano, byuzuye biteza metabolisme nziza nimbaraga zihoraho umunsi wose.
Shyiramo ubwoko butandukanye bwimirire yuzuye.
Kugirango ugere ku mirire yuzuye ku mirire ishingiye ku bimera, ni ngombwa kwinjiza ibiryo bitandukanye mu biryo byawe. Ibi byemeza ko urimo kubona intungamubiri nyinshi zingenzi zikenewe mubuzima bwiza no kugabanya ibiro. Mugushyiramo uburyo butandukanye bwimbuto, imboga, ibinyampeke, ibinyamisogwe, imbuto, nimbuto, urashobora guha umubiri wawe vitamine zikenewe, imyunyu ngugu, fibre, na proteine ikeneye. Byongeye kandi, guhindura amahitamo yawe y'ibiryo bifasha kwirinda kurambirwa no kwiharira amafunguro yawe, bikoroha gukurikiza gahunda yo kurya ishingiye ku bimera mugihe kirekire. Kugerageza hamwe nuburyohe butandukanye, imiterere, nuburyo bwo guteka birashobora kandi kugufasha kuvumbura uburyo bushya kandi buryoshye bwo kwishimira ibiryo bishingiye ku bimera mugihe ugera ku ntego zo kugabanya ibiro. Wibuke, kuringaniza no gutandukana nibyingenzi kugirango ugere ku ndyo yuzuye kandi igaburira ibiryo bikomoka ku bimera.
Ibikomoka ku bimera bikomoka kuri karori nyinshi.
Muri gahunda yo kurya ishingiye ku bimera, hariho ubundi buryo bwinshi bwo kurya ibiryo bya kalori nyinshi bishobora gufasha intego zawe zo kugabanya ibiro. Aho kwishingikiriza ku nsimburangingo zikomoka ku bimera, nka ice cream ya vegan cyangwa burger, urashobora kubona ubundi buryo bwintungamubiri kandi bushimishije mubiribwa byibimera byose. Kurugero, aho kugirango ugere kuri desert yuzuye karori, tekereza kwishora muburyo busanzwe buryoshye nkitariki ya medjool cyangwa igikombe cyimbuto nshya. Kurarikira ikintu kiryoshye kandi gihumuriza? Kuramo ibiryo bikaranze ku mboga zitetse cyangwa zasye zuzuyemo ibyatsi n'ibirungo. Ibyokurya bya Calorie nyinshi nka mayoneze hamwe no kwambara amavuta birashobora gusimbuzwa amahitamo meza nka avoka yuzuye cyangwa isosi ishingiye kuri tahini. Mugushyiramo ibintu byoroshye mumafunguro yawe, urashobora kwishimira ubundi buryoheye, bwa karori nkeya mugihe ukomeje kugaburira umubiri wawe hamwe nintungamubiri nyinshi ziboneka mubiribwa bishingiye ku bimera.
Imibereho irambye kandi yangiza ibidukikije.
Kwemera ubuzima burambye kandi bwangiza ibidukikije bijyana namahame yo kurya bishingiye ku bimera. Muguhitamo kurya indyo ishingiye ku bimera, uba usanzwe ugira ingaruka nziza kubidukikije. Ibiribwa bishingiye ku bimera bisaba amazi make, ubutaka, nubutunzi ugereranije nibikomoka ku nyamaswa. Byongeye kandi, umusaruro wibiribwa bishingiye ku bimera bitanga imyuka ihumanya ikirere, bigatuma ihitamo neza ku isi.
Usibye guhitamo imirire, kwinjiza ubundi buryo burambye mubikorwa byawe bya buri munsi birashobora kurushaho kugira uruhare mubuzima bwiza. Ibikorwa byoroshye nko kugabanya gukoresha ingufu ukoresheje ibikoresho bikoresha ingufu, guhitamo ubwikorezi rusange cyangwa gutwara imodoka, hamwe no gutunganya ibicuruzwa bishobora guhindura itandukaniro rikomeye. Kwakira ibicuruzwa byongera gukoreshwa nkamacupa yamazi, imifuka yo guhaha, hamwe nibikoresho byokurya birashobora kugabanya cyane plastike imwe rukumbi hamwe n imyanda.
Byongeye kandi, gutera inkunga abahinzi baho n’ibihingwa byemeza ko urya ibiryo bihingwa ukoresheje uburyo burambye bwubuhinzi udakoresheje imiti yangiza. Kwishora mubikorwa byabaturage, nko gufumbira cyangwa kwinjiza mumatsinda yibidukikije byangiza ibidukikije, bigufasha kugira uruhare rugaragara mugutezimbere kuramba no kugira ingaruka nziza mumuryango wawe.
Muguhuza ibikorwa birambye mubuzima bwawe, ntabwo wunguka ibidukikije gusa, ahubwo unatanga urugero kubandi bakurikiza. Impinduka nto zirashobora kugira ingaruka zikomeye hamwe, biganisha ku gihe kirambye kandi kibisi ejo hazaza.
Reba ubuyobozi bw'umwuga kugirango utsinde.
Kugwiza inyungu zimirire ishingiye ku bimera kugirango ugabanye ibiro nubuzima muri rusange birashobora kongerwa mugushakisha ubuyobozi bwumwuga. Kugisha inama inzobere mu bijyanye nimirire cyangwa inzobere mu bijyanye nimirire kabuhariwe mu kurya bishingiye ku bimera birashobora gutanga ubushishozi bwingirakamaro hamwe ninama zihariye zagufasha kugera ku ntego zo kugabanya ibiro. Izi mpuguke zirashobora gusuzuma ibyo ukeneye byimirire kugiti cyawe, gutanga ingamba zo gutegura amafunguro, no gutanga inama zifatika zo kwinjiza ibiryo bitandukanye bishingiye ku bimera mumirire yawe kugirango urebe ko ubona intungamubiri zose zikenewe. Barashobora kandi gukemura ibibazo cyangwa ibibazo ushobora kuba ufite mugihe cyurugendo rwo kugabanya ibiro kandi bagatanga inkunga ihoraho no kubazwa ibyo bakora. Gushora imari mubuyobozi bw'umwuga birashobora kongera amahirwe menshi yo gutsinda igihe kirekire kandi ukemeza ko urimo wunguka byinshi muri gahunda yo kurya ishingiye ku bimera.
Mu gusoza, nubwo ibikomoka ku bimera bidashobora kuba igisubizo cyonyine cyo kugabanya ibiro, kwinjiza ibiryo byinshi bishingiye ku bimera mu ndyo y’umuntu birashobora kugira uruhare runini mu buremere bwiza. Iyi mibereho yimirire ntabwo iteza imbere kurya imbuto n'imboga byuzuye intungamubiri gusa, ahubwo inashishikariza kwirinda ibikomoka ku nyamaswa zitunganijwe kandi zifite amavuta menshi. Mu kwibanda ku biribwa byose, bishingiye ku bimera no guhitamo mubitekerezo, abantu barashobora kubona intsinzi murugendo rwabo rwo kugabanya ibiro ndetse bakanabona inyungu nyinshi zubuzima bwibiryo bikomoka ku bimera. Nkibisanzwe, ni ngombwa kugisha inama inzobere mu buvuzi mbere yo kugira icyo uhindura ku mirire yawe.
Ibibazo
Ni izihe mpamvu zingenzi zituma indyo ishingiye ku bimera ishobora gufasha mu kugabanya ibiro?
Indyo ishingiye ku bimera irashobora gufasha kugabanya ibiro kubwimpamvu nyinshi. Ubwa mbere, ibiryo bishingiye ku bimera mubisanzwe ni bike muri karori na fibre nyinshi, bishobora kugufasha kumva wuzuye igihe kirekire no kugabanya intungamubiri za calorie muri rusange. Icya kabiri, indyo ishingiye ku bimera ikungahaye ku ntungamubiri na antioxydants, zishobora kongera metabolisme no guteza imbere gutwika amavuta. Byongeye kandi, indyo ishingiye ku bimera akenshi ikuraho cyangwa igabanya karori nyinshi, ibiryo bitunganijwe, biganisha kuri calorie nkeya. Ubwanyuma, ibiryo bishingiye ku bimera birashobora kunoza insuline kandi bikagabanya gucana, bishobora gufasha kugabanya ibiro. Muri rusange, gufata indyo ishingiye ku bimera birashobora gushyigikira intego zo kugabanya ibiro bitanga intungamubiri-zuzuye, karori nkeya ziteza imbere guhaga nubuzima muri rusange.
Hariho ibiryo byihariye bishingiye ku bimera bifite akamaro kanini mu kugabanya ibiro?
Nibyo, hari ibiryo byinshi bishingiye ku bimera bishobora kuba byiza cyane kugabanya ibiro. Ibiryo birimo fibre nyinshi, nk'imbuto, imboga, n'ibinyampeke, birashobora gufasha guteza imbere ibyiyumvo byuzuye no kugabanya intungamubiri za calorie muri rusange. Ibinyamisogwe, nk'ibishyimbo, ibinyomoro, na soya, na byo ni amahitamo akomeye kuko akungahaye kuri poroteyine na fibre, bishobora gufasha kurwanya inzara no guhagarika urugero rw'isukari mu maraso . Byongeye kandi, gushiramo ibiryo nka avoka, imbuto, n'imbuto birashobora gutanga amavuta meza na proteyine bishobora gufasha kugabanya ibiro. Ni ngombwa kwibanda ku ndyo yuzuye kandi itandukanye ishingiye ku bimera kugirango ugabanye ibiro birambye.
Indyo y'ibikomoka ku bimera irashobora gutanga intungamubiri zose zikenewe kugirango ugabanye ibiro mugihe ubuzima bwiza?
Nibyo, ibiryo byateguwe neza birashobora gutanga intungamubiri zose zikenewe kugirango ugabanye ibiro mugihe ubuzima bwiza. Ni ngombwa ko ibikomoka ku bimera kurya ibiryo bitandukanye bishingiye ku bimera nk'ibinyampeke, ibinyamisogwe, imbuto, imboga, imbuto, n'imbuto kugira ngo bikemure intungamubiri. Intungamubiri zingenzi nka poroteyine, fer, calcium, aside irike ya omega-3, na vitamine B12 irashobora kuboneka mu masoko ashingiye ku bimera no ku biribwa bikomeye. Ibiryo bya calorie ihagije, kugenzura ibice, hamwe nibikorwa bisanzwe byumubiri nabyo ni ngombwa mugutakaza ibiro. Kugisha inama inzobere mu by'imirire cyangwa inzobere mu mirire birashobora gufasha kumenya indyo yuzuye y’ibikomoka ku bimera ifasha kugabanya ibiro n’ubuzima bwiza.
Nigute umuntu ashobora kwimukira mubiryo bishingiye ku bimera kugirango agabanye ibiro atumva ko yabuze cyangwa ashonje?
Kwimukira mu biryo bishingiye ku bimera kugirango ugabanye ibiro utumva ko ubuze cyangwa ushonje birashobora kugerwaho hibandwa ku biribwa byuzuye intungamubiri. Kwinjiza imbuto zitandukanye, imboga, ibinyampeke, ibinyamisogwe, hamwe na poroteyine zishingiye ku bimera mu mafunguro birashobora gufasha guhaga mugihe utanga intungamubiri zingenzi. Gushyira imbere ibiryo bikungahaye kuri fibre birashobora kandi gufasha kumva byuzuye igihe kirekire. Ni ngombwa gutegura amafunguro imbere, kugerageza hamwe nuburyo butandukanye, no gushakisha ubundi buryo bushingiye ku bimera ku biryo ukunda. Buhoro buhoro inzibacyuho no gushaka inkunga kubaturage kumurongo cyangwa abanyamwuga nabyo birashobora kuba ingirakamaro muguhindura inzira irambye kandi ishimishije.
Hoba hariho ingorane zishobora gutekerezwa kuzirikana mugihe ukurikiza indyo yuzuye ibikomoka ku bimera kugirango ugabanye ibiro?
Nibyo, hari ibibazo bishobora gutekerezwaho mugihe ukurikiza indyo yuzuye ibikomoka ku bimera kugirango ugabanye ibiro. Ni ngombwa kwemeza ko indyo yuzuye kandi itanga intungamubiri zose za ngombwa, harimo proteyine, fer, calcium, na vitamine B12. Igenamigambi rihagije hamwe nubumenyi bushingiye ku bimera biterwa nintungamubiri birakenewe. Byongeye kandi, ibiryo bimwe na bimwe bikomoka ku bimera bifite karori nyinshi n’ibinure, bityo kugenzura ibice ni ngombwa. Birashobora kandi kuba bigoye kubona ibikomoka ku bimera mugihe urya hanze cyangwa mugihe cyo guterana. Kugisha inama inzobere mu bijyanye nimirire cyangwa imirire birashobora gufasha gukemura ibyo bibazo no kwemeza gahunda yo kugabanya ibiro bikomoka ku bimera.