Nka societe, tumaze igihe kinini dusabwa kurya indyo yuzuye kandi itandukanye kugirango dukomeze ubuzima bwiza muri rusange. Nyamara, ubushakashatsi buherutse gukorwa bwerekanye ingaruka zishobora gutera ku buzima zijyanye no kurya ibicuruzwa bimwe na bimwe bishingiye ku nyamaswa, nk'inyama n'amata. Mugihe ibyo biribwa byabaye intungamubiri mumirire myinshi numuco, ni ngombwa kumva ingaruka mbi zishobora kugira kumubiri. Kuva ibyago byinshi byindwara z'umutima kugeza bishobora guhura na hormone na bagiteri byangiza, kurya inyama n'ibikomoka ku mata byagize ingaruka ku buzima butandukanye. Muri iki kiganiro, tuzareba ingaruka zishobora guteza ubuzima ubuzima zijyanye no kurya inyama n’amata, ndetse tunashakisha ubundi buryo bwo kurya bushobora kugirira akamaro ubuzima bwacu ndetse n’ubuzima bw’isi. Hamwe nijwi ryumwuga, tuzasuzuma ibimenyetso kandi dutange ubushishozi bwingirakamaro kubantu bashaka guhitamo neza kubijyanye nimirire yabo. Igihe kirageze cyo kwitegereza neza ibiryo turya n'ingaruka zishobora kugira ku buzima bwacu.
Inyama n'amata birakenewe kubuzima bwiza?
Bitandukanye n’imyemerere isanzwe, abantu ntibakenera imirire yingenzi yo kurya ibikomoka ku nyamaswa. Indyo yateguwe neza, idafite inyamanswa irashobora guhaza bihagije ibikenerwa byimirire kuri buri cyiciro cyubuzima, harimo uruhinja nubwana. Kurugero, amata yinka asanzwe akorwa kugirango ashyigikire imikurire yihuse yinyana-yikubye kabiri muminsi 47 gusa kandi ikura igifu kinini-aho kuba impinja zabantu, zikura buhoro buhoro kandi zikenera ibyo kurya bitandukanye. Amata y'inka arimo poroteyine zigera kuri eshatu hamwe n'ibinure hafi 50% kurusha amata y'abantu, bigatuma bidakwiriye nk'isoko y'ibanze ku bantu.
Byongeye kandi, kurya inyama n’ibikomoka ku mata bifitanye isano na siyansi n'indwara nyinshi zidakira, zirimo indwara z'umutima, kanseri zitandukanye, diyabete, arthrite, na osteoporose. Cholesterol ikomoka ku nyamaswa hamwe n’ibinure byuzuye bigira uruhare mu kwiyubaka kwa arterial plaque, bikongera ibyago byo kurwara umutima ndetse nubwonko. Ubushakashatsi bw’ibyorezo bwerekana ko kanseri ya kanseri nka kanseri y'amara, amabere, na prostate ari myinshi mu baturage bafite inyama nyinshi. Mu buryo nk'ubwo, ibikomoka ku bimera bikunze kugira ibyago bike byo kurwara diyabete, kandi bamwe mu baturage batagira inyama n'amata bavuga ko nta ndwara ya rubagimpande ya rubagimpande.
Kubwibyo, gukuraho ibikomoka ku nyamaswa mu mirire ntabwo ari umutekano gusa ahubwo binatanga inyungu zingenzi kubuzima bwite, imibereho y’inyamaswa, no kubungabunga ibidukikije.
Mu bice bikurikira, tuzatanga isuzuma rirambuye ku ngaruka z’ubuzima zijyanye no kurya inyama n’ibikomoka ku mata, gusuzuma ibimenyetso bya siyansi ku ngaruka zabyo ku ndwara zifata umutima, kanseri zitandukanye, umubyibuho ukabije, n’izindi ndwara zidakira. Tuzaganira kandi ku bundi buryo bushingiye ku bimera nibyiza byabyo kubuzima ndetse nibidukikije.
Kongera ibyago byo kurwara umutima
Ubushakashatsi bwinshi bwerekanye isano iri hagati yo kurya inyama n’ibikomoka ku mata ndetse n’ibyago byo kwandura indwara z'umutima. Gufata cyane ibinure byuzuye biboneka muri ibyo bicuruzwa byinyamanswa birashobora gutuma urugero rwa cholesterol rwiyongera ndetse no kwiyongera kwa plaque mu mitsi, indwara izwi nka atherosklerose. Uku kugabanuka kwimitsi irashobora kubuza amaraso gutembera mumutima, bikongera ibyago byo kurwara umutima nibindi bibazo byumutima. Byongeye kandi, sodium nyinshi mu nyama zitunganijwe zirashobora kugira uruhare mu muvuduko ukabije w'amaraso, ikindi kintu gishobora gutera indwara z'umutima. Ni ngombwa kumenya izi ngaruka z’ubuzima zijyanye no kurya inyama n’ibikomoka ku mata no gutekereza gushyira mu bikorwa imirire kugira ngo bigabanye ibyago byo kwandura indwara z'umutima.
Irashobora gushikana kuri cholesterol nyinshi
Kurya inyama n’ibikomoka ku mata byagize uruhare runini mu iterambere rya cholesterol nyinshi, bikaba ari ibintu byingenzi bitera indwara z'umutima. Ibyo biryo bikomoka ku nyamaswa akenshi bikungahaye ku binure byuzuye, bishobora kuzamura urugero rwa cholesterol ya LDL (mbi) mu mubiri. Cholesterol nyinshi irashobora gutuma habaho gushira plaque mu mitsi, kuyigabanya no kugabanya umuvuduko w'amaraso mu ngingo z'ingenzi, harimo n'umutima. Ibi birashobora kongera amahirwe yo guhura nibibazo byumutima nimiyoboro yimitsi nkumutima ndetse nubwonko. Ni ngombwa kuzirikana ingaruka zishobora guterwa ninyama n’amata ku rugero rwa cholesterol no gutekereza ku bundi buryo bwiza bwo kurinda ubuzima bw’umutima.
Bihujwe na kanseri zimwe
Ubushakashatsi bwinshi bwerekanye isano iri hagati yo kurya inyama n’ibikomoka ku mata ndetse no kongera kanseri zimwe na zimwe. Mugihe hakenewe ubushakashatsi bwinshi kugirango hamenyekane isano nyayo itera, ibimenyetso byerekana ko indyo yuzuye mubicuruzwa bikomoka ku nyamaswa bishobora kugira uruhare mu iterambere rya kanseri yibara, prostate, na kanseri y'ibere. Ibintu nko kuba hari imisemburo, ibinure byuzuye, hamwe na kanseri itera kanseri muri ibyo biryo byagize uruhare mu bishobora gutera kanseri. Niyo mpamvu, ari byiza gusuzuma ingaruka ziterwa ninyama n’amata ku buzima muri rusange no gushakisha ubundi buryo bwo guhitamo imirire bushobora kugabanya ibyago byubwoko bwa kanseri.
1. Kanseri yibara
Kanseri yibara ifite ishyirahamwe rikomeye kandi ryashizweho neza no kurya inyama zitukura kandi zitunganijwe. Ubushakashatsi bwinshi bunini hamwe na meta-isesengura bwerekanye ko kwiyongera kwa dose biterwa na kanseri yibara hamwe no gufata inyama zitunganijwe nka sosiso, ham, na bacon (Chan et al., 2011). Ishirwaho rya N-nitroso (NOCs) mugihe cyo gutunganya cyangwa gusya ni uburyo bwingenzi butekereza kugira uruhare muri ibi byago byiyongera.
2. Kanseri y'urwagashya
Kanseri y'urwagashya ni imwe muri kanseri zihitana abantu benshi, kandi ubushakashatsi bwinshi bw'ibyorezo bwerekana ko hari isano ryiza riri hagati yo gufata inyama zitukura kandi zitunganijwe ndetse na kanseri yandura. Isesengura ryakozwe na Larsson na Wolk (2012) ryerekanye ko kurya inyama zitunganijwe cyane bifitanye isano no kwiyongera. Muburyo bushoboka harimo imbaraga za okiside ituruka kuri fer ya heme no guhura na kanseri itera kanseri mugihe cyo guteka ubushyuhe bwinshi.
3. Kanseri yo mu gifu (Gastric)
Inyama zitunganijwe zikunze kuba nyinshi muri nitrate na nitrite , zishobora guhinduka kanseri ya N-nitroso ya kanseri mu bidukikije bya aside irike. Izi miti zagize uruhare muri kanseri yo mu gifu , cyane cyane mu baturage bafite indyo ikungahaye ku nyama zanyweye, umunyu, cyangwa zabitswe (Bouvard et al., 2015).
4. Kanseri ya prostate
Ubushakashatsi bumwebumwe bwakozwe bwerekanye isano iri hagati yo kurya inyama zitukura - cyane cyane inyama zasye cyangwa zikaranze-na kanseri ya prostate . Nubwo ibimenyetso bidakomeye nko kuri kanseri yu mura, ishyirwaho rya amine ya heterocyclic amine (HCAs) mugihe cyo guteka ubushyuhe bwinshi byitwa ko bigira uruhare mukwangiza ADN na kanseri (Cross et al., 2007).
5. Kanseri y'ibere
Nubwo ibimenyetso bidahuye neza, ubushakashatsi bwakozwe bwerekana ko gufata inyama zitukura cyane cyane mugihe cyubwangavu cyangwa gukura hakiri kare, bishobora kongera ibyago byo kurwara kanseri yamabere nyuma yubuzima. Uburyo bushoboka bushobora kuba bukubiyemo imisemburo ya hormone, nka estrogene ya estrogene mu nyama, na kanseri ikorwa mugihe cyo guteka.
Irashobora kugira uruhare mu kubyibuha
Usibye ingaruka zishobora gutera kanseri, birakwiye ko tumenya ko kurya inyama n’ibikomoka ku mata bishobora no gutera umubyibuho ukabije. Ibyo biryo bikunda kuba byinshi kuri karori, ibinure byuzuye, na cholesterol, bishobora gutuma ibiro byiyongera iyo bikoreshejwe birenze. Byongeye kandi, uburyo bwo gutunganya no gutegura bukunze gukoreshwa ku nyama n’ibikomoka ku mata, nko gukaranga cyangwa kongeramo isukari nyinshi cyangwa amavuta menshi, birashobora kurushaho kugira uruhare muri karori. Ubushakashatsi bwerekanye ko abantu barya indyo ikungahaye ku bicuruzwa bikomoka ku nyamaswa usanga bafite igipimo kinini cy’umubiri kandi bakongera ibyago byo kwandura indwara ziterwa n'umubyibuho ukabije nka diyabete n'indwara z'umutima. Niyo mpamvu, ni ngombwa kuzirikana ubwinshi nubwiza bwinyama n’ibikomoka ku mata bikoreshwa mu rwego rwo kurya neza.
Ibishobora kurwara indwara ziterwa nibiribwa
Kurya inyama n'ibikomoka ku mata nabyo byerekana ingaruka ziterwa n'indwara ziterwa n'ibiribwa. Ibicuruzwa birashobora kwanduzwa na bagiteri zangiza, nka Salmonella, E. coli, na Listeria, mugihe cyicyiciro cyo gukora, gutunganya, no kugabura. Gufata nabi, uburyo bwo kubika budahagije, hamwe no kwanduzanya bishobora byose kugira uruhare mu mikurire no gukwirakwiza kwa bagiteri. Iyo uyikoresheje, izo virusi zishobora gutera ibimenyetso bitandukanye, birimo isesemi, kuruka, impiswi, kubabara mu nda, ndetse no mubihe bikomeye, ndetse no mubitaro cyangwa urupfu. Niyo mpamvu, ni ngombwa gufata neza, guteka, no kubika inyama n’ibikomoka ku mata neza kugira ngo ugabanye ingaruka z’indwara ziterwa n’ibiribwa no kurinda umutekano w’abaguzi.
Ingaruka mbi ku buzima bwo munda
Kurya inyama n'ibikomoka ku mata birashobora kugira ingaruka mbi ku buzima bw'inda. Ibi bicuruzwa, cyane cyane birimo ibinure byinshi hamwe na cholesterol, bifitanye isano no kongera ibyago byo kurwara igifu, nka syndrome de munda (IBS) n'indwara zifata amara (IBD). Kurenza urugero ku bicuruzwa bikomoka ku nyamaswa birashobora guhungabanya uburinganire bwa bagiteri zifite akamaro mu mara, biganisha ku gutwika ndetse n’ubudahangarwa bw'umubiri. Byongeye kandi, gutunganya cyane hamwe ninyongeramusaruro bikunze kugaragara muri ibyo bicuruzwa birashobora kurushaho kurakaza sisitemu yumubiri, bikongera ibimenyetso kandi bikagira uruhare mubibazo byubuzima bwigihe kirekire. Ni ngombwa gutekereza ku ngaruka zishobora gutera ku buzima bwo mu nda igihe uhitamo imirire no gushyira imbere uburyo bwuzuye kandi bushingiye ku bimera hagamijwe guteza imbere ubuzima bwiza bwigifu.
Birashoboka imisemburo hamwe na antibiotique
Imisemburo ishoboka hamwe na antibiotique ihura nindi mpungenge zijyanye no kurya inyama nibikomoka ku mata. Amatungo akunze guhabwa imisemburo na antibiotike kugirango ateze imbere kandi akingire indwara. Ibi bintu birashobora kwirundanyiriza mu nyama zinyamaswa bikarangirira ku nyama n’ibikomoka ku mata biribwa n’abantu. Mugihe hariho amategeko agenga kugabanya ikoreshwa rya hormone na antibiotike zimwe na zimwe mugukora ibiryo, haracyari ibyago byo guhura nabyo. Ubushakashatsi bwerekanye ko imisemburo ituruka ku nyama n’ibikomoka ku mata bishobora guhungabanya imisemburo ya hormone mu mibiri yacu kandi bikaba byagira uruhare mu ihungabana ry’imisemburo. Byongeye kandi, gukoresha cyane antibiyotike mu buhinzi bw’inyamaswa birashobora kugira uruhare mu mikurire ya bagiteri irwanya antibiyotike, ibangamira ubuzima bw’abantu. Ni ngombwa kumenya izi ngaruka zishobora guterwa no gutekereza ku zindi nzira, nk'inyama kama cyangwa imisemburo idafite inyama n’ibikomoka ku mata, kugira ngo bigabanye ingaruka kandi biteze imbere ubuzima bwiza.
Ibidukikije n'ibidukikije
Usibye ingaruka zishingiye ku buzima, kurya inyama n’ibikomoka ku mata bitera impungenge zikomeye z’ibidukikije n’imyitwarire. Umusaruro w’amatungo ugira uruhare runini mu kwangiza ibidukikije ku isi, harimo ibyuka bihumanya ikirere, gutema amashyamba, gutakaza urusobe rw’ibinyabuzima, n’umwanda w’amazi.
Raporo y’ingenzi yakozwe n’umuryango w’ibiribwa n’ubuhinzi (FAO) y’Umuryango w’abibumbye, urwego rw’ubworozi rufite uruhare runini hafi 14.5% y’ibyuka bihumanya ikirere ku isi, cyane cyane mu buryo bwa metani (CH₄), okiside ya nitrous (N₂O), na dioxyde de carbone (CO₂), ifite imbaraga nyinshi kurusha CO₂ ukurikije ubushobozi bw’ubushyuhe ku isi (Gerber et al., 2013). Ibihuha nk'inka bigira uruhare runini cyane kubera fermentation ya enteric, inzira igogora itanga metani.
Byongeye kandi, umusaruro wibiribwa bishingiye ku nyamaswa ni byinshi cyane. Kurugero, kubyara ikiro 1 cyinka zinka bisaba hafi litiro 15.000 zamazi, ugereranije na litiro 1,250 gusa kubiro 1 byibigori. Ubworozi bunini bw'amatungo nabwo bugira uruhare mu gutema amashyamba, cyane cyane mu turere nka Amazone, aho usanga amashyamba asukurwa kugira ngo arisha inka cyangwa umusaruro wa soya ku matungo.
Dufatiye ku myitwarire myiza, ubuhinzi bw’inyamanswa mu nganda bwanenzwe gufata neza inyamaswa, akenshi bukaba bufunzwe muri gahunda y’ubuhinzi bukomeye, kugenda neza, no kutagira imyitwarire kamere. Kumenyekanisha ibibazo by’imibereho y’inyamaswa byatumye hasuzumwa imikorere y’ubuhinzi bw’uruganda kandi bituma abantu bashishikazwa n’imirire ishingiye ku bimera, inyama zishingiye ku ngirabuzimafatizo, ndetse na gahunda y'ibiribwa birambye.
Izi mbogamizi z’ibidukikije n’imyitwarire zishimangira akamaro ko kongera gusuzuma amahitamo yimirire - atari kubuzima bwumuntu gusa ahubwo no kuramba kwisi no kubaho neza kwinyamaswa zitari abantu.
Intungamubiri zintungamubiri zidafite uburimbane bukwiye
Ikintu kimwe cyingenzi kwitabwaho mugihe cyo guhitamo imirire ni ingaruka zishobora guterwa nintungamubiri zidafite uburinganire bukwiye. Mugihe inyama n’ibikomoka ku mata bishobora kuba isoko y’intungamubiri zimwe na zimwe, nka poroteyine, calcium, na vitamine B12, kwishingikiriza gusa kuri ayo matsinda y’ibiribwa bishobora gutera ubusumbane mu ntungamubiri zingenzi. Kurugero, kurya cyane inyama zitukura kandi zitunganijwe byafitanye isano no kongera ibyago byo kurwara umutima ndetse nubwoko bumwe na bumwe bwa kanseri, mugihe gufata cyane amata y’amata bishobora kugira uruhare runini rwa cholesterol no kutoroherana kwa lactose mubantu bamwe. Ni ngombwa kwemeza indyo itandukanye kandi yuzuye ikubiyemo ibiryo bitandukanye bishingiye ku bimera, nk'imbuto, imboga, ibinyampeke, ibinyamisogwe, n'imbuto, kugira ngo haboneke vitamine nyinshi z'ingenzi, imyunyu ngugu, na antioxydants. Gushakisha ubuyobozi kubashinzwe imirire yanditswe birashobora gufasha kumenya indyo yuzuye kandi ikungahaye ku ntungamubiri zifasha ubuzima bwiza.
Ibindi bishingiye ku bimera bitanga inyungu
Ukurikije impungenge z’ubuzima, ibidukikije, n’imyitwarire ijyanye no kurya ibiryo bikomoka ku nyamaswa, ubundi buryo bushingiye ku bimera buragenda burushaho kumenyekana kubera ibyiza by’imirire no kuramba. Indyo yibanze ku biribwa bikomoka ku bimera - nk'imbuto, imboga, ibinyamisogwe, ibinyampeke, imbuto, n'imbuto - byagize uruhare runini mu buzima, harimo ingaruka nke z’indwara zifata umutima, diyabete yo mu bwoko bwa 2, kanseri zimwe na zimwe, n'umubyibuho ukabije.
Imirire, ibiryo bishingiye ku bimera bikunda kuba byinshi muri fibre, antioxydants, phytonutrients, hamwe n’amavuta adahagije, mugihe biri munsi yibinure byuzuye na cholesterol. Iyi mico igira uruhare mu kunoza imyirondoro ya metabolike, harimo cholesterol ya LDL yo hasi, kugenzura neza glycemic, hamwe nuburemere bwumubiri. Icy'ingenzi, indyo ishingiye ku bimera irashobora kuba ihagije mu mirire ndetse ikaba nziza iyo iteganijwe neza gushyiramo intungamubiri za ngombwa nka vitamine B12, fer, calcium, na acide ya omega-3.
Usibye ubuzima bwa buri muntu, indyo ishingiye ku bimera ifite ibidukikije biri hasi cyane. Bakenera umutungo kamere-nk'ubutaka n'amazi - kandi bigatuma imyuka ihumanya ikirere igabanuka cyane ugereranije nimirire ishingiye ku nyamaswa. Nkibyo, guhindura uburyo bwo kurya bushingiye ku bimera bigenda bitezwa imbere nkingamba zingenzi zo gukemura ibibazo byubuzima rusange n’ibidukikije.
Byongeye kandi, izamuka ry’inyama zishingiye ku bimera n’ubundi buryo bw’amata, harimo ibicuruzwa bikozwe muri soya, proteine y amashaza, oats, almonde, n’andi masoko y’ibimera, bitanga uburyo bworoshye kubantu bashaka kugabanya ibikomoka ku matungo yabo batitaye ku buryohe cyangwa bworoshye. Ubundi buryo, iyo butunganijwe byoroheje kandi igice cyibiribwa byuzuye, birashobora gushyigikira ubuzima bwigihe kirekire no kubahiriza imirire.
Ibimenyetso birasobanutse - kurya inyama n’ibikomoka ku mata buri gihe birashobora kugira ingaruka mbi ku buzima bwacu. Kuva ibyago byinshi byindwara z'umutima na kanseri zimwe na zimwe bigira uruhare mu kurwanya antibiyotike, ingaruka z’ubuzima zijyanye nibi bicuruzwa ntizishobora kwirengagizwa. Umuntu ku giti cye, ni ngombwa ko twiyigisha kandi tugahitamo neza ibijyanye nimirire yacu kugirango turinde ubuzima bwacu n'imibereho myiza. Byongeye kandi, ni ngombwa ko abafata ibyemezo n’inganda z’ibiribwa bashyira imbere ubuzima bw’abaguzi no gutekereza ku bundi buryo burambye bw’amasoko ya poroteyine. Dufashe ingamba, turashobora gukora tugana ahazaza heza kuri twe no kuri iyi si.
Ibibazo
Ni izihe ngaruka zishobora kubaho ku buzima bwo kurya inyama n'ibikomoka ku mata, cyane cyane ku bwinshi?
Kurya inyama n’ibikomoka ku mata ku bwinshi birashobora kongera ibyago by’ubuzima butandukanye. Kunywa cyane inyama zitukura kandi zitunganijwe byafitanye isano no kwiyongera kwa kanseri zimwe na zimwe, nka kanseri yibara. Kurya cyane ibinure byuzuye biboneka mu nyama n’ibikomoka ku mata birashobora kugira uruhare mu ndwara zifata umutima ndetse no kuzamura urugero rwa cholesterol. Gufata cyane ibikomoka ku nyamaswa birashobora kandi kongera ibyago byo kubyibuha, diyabete yo mu bwoko bwa 2, hamwe nibihe bimwe na bimwe bidakira. Icyakora, ni ngombwa kumenya ko gushyira mu gaciro hamwe nimirire yuzuye bishobora gufasha kugabanya izo ngaruka no gutanga intungamubiri zingenzi ziboneka mubikomoka ku nyamaswa.
Nigute kurya inyama zitunganijwe hamwe n’ibikomoka ku mata bigira uruhare mu kongera ibyago byo kwandura indwara zimwe na zimwe, nk'indwara z'umutima n'ubwoko bumwe na bumwe bwa kanseri?
Kurya inyama zitunganijwe hamwe n’ibikomoka ku mata bifitanye isano n’ubwiyongere bw’indwara zimwe na zimwe bitewe n’ibinure byinshi byuzuye amavuta, cholesterol, sodium, n’inyongeramusaruro. Izi ngingo zirashobora kugira uruhare mu mikurire y’indwara z'umutima mu kuzamura urugero rwa cholesterol ya LDL no kongera umuriro mu mubiri. Byongeye kandi, inyama zitunganijwe zirimo nitrate na nitrite, zishobora gukora kanseri itera kanseri, bikongera ibyago byo kurwara kanseri zimwe na zimwe, harimo na kanseri yibara. Kunywa cyane amata y’amata bifitanye isano no kongera kanseri ya prostate na kanseri y'ibere. Muri rusange, kugabanya kurya inyama zitunganijwe n’ibikomoka ku mata birashobora kugabanya ibyago by’izi ndwara.
Haba hari ingaruka zihariye zubuzima zijyanye no kurya inyama zitukura ugereranije nubundi bwoko bwinyama cyangwa ibikomoka ku mata?
Nibyo, hari ingaruka zubuzima zijyanye no kurya inyama zitukura ugereranije nubundi bwoko bwinyama cyangwa ibikomoka ku mata. Inyama zitukura, cyane cyane iyo zitunganijwe cyangwa zitetse ku bushyuhe bwinshi, zagize uruhare runini mu kwandura indwara zifata umutima, ubwoko bumwe na bumwe bwa kanseri (nka kanseri yibara), na diyabete yo mu bwoko bwa 2. Ibi biterwa ahanini nubunini bwuzuye ibinure byuzuye, cholesterol, hamwe nicyuma cya heme. Ibinyuranye, inyama zinanutse nk'inkoko n'amafi, hamwe na poroteyine zishingiye ku bimera nk'ibinyamisogwe na tofu, muri rusange bifatwa nk'ubuzima bwiza bufite ingaruka nke kuri ibyo bibazo by'ubuzima. Ariko, ni ngombwa kumenya ko guhitamo no guhitamo indyo yuzuye ari urufunguzo rwubuzima muri rusange.
Indyo y'ibikomoka ku bimera cyangwa ibikomoka ku bimera irashobora gufasha kugabanya ingaruka z'ubuzima zijyanye no kurya inyama n'ibikomoka ku mata?
Nibyo, ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera birashobora gufasha kugabanya ingaruka zubuzima zijyanye no kurya inyama n’ibikomoka ku mata. Ni ukubera ko indyo yuzuye irimo imbuto nyinshi, imboga, ibinyampeke, hamwe na poroteyine zishingiye ku bimera, byose bigirira akamaro ubuzima. Ibikomoka ku bimera n'ibikomoka ku bimera akenshi bigira urugero rwa cholesterol nkeya, bikagabanya ibyago byo kurwara umutima, umuvuduko ukabije w'amaraso, hamwe n'umubyibuho ukabije. Byongeye kandi, barashobora kugira ibyago bike byo kurwara kanseri zimwe na zimwe, nka kanseri y'amara na kanseri y'ibere. Nyamara, ni ngombwa kwemeza ko indyo y’ibikomoka ku bimera cyangwa ibikomoka ku bimera iringaniye kandi ikubiyemo gufata intungamubiri zihagije nka vitamine B12, fer, na acide ya omega-3.
Ni ubuhe buryo bumwe butandukanye bwa poroteyine nintungamubiri zishobora gushyirwa mu ndyo yo gusimbuza inyama n’ibikomoka ku mata, mu gihe bikomeza kubaho mu buryo bwuzuye kandi bwiza?
Ubundi buryo butandukanye bwa poroteyine nintungamubiri zishobora gushyirwa mu ndyo yo gusimbuza inyama n’ibikomoka ku mata harimo ibinyamisogwe (nk'ibishyimbo, ibinyomoro, na soya), tofu, tempeh, seitan, quinoa, imbuto, imbuto, n'imboga zimwe na zimwe (nka broccoli na epinari). Ibyo biryo bikungahaye kuri poroteyine, fibre, vitamine, n’imyunyu ngugu, kandi birashobora gutanga intungamubiri zikenewe kugira ngo ubeho neza kandi ufite ubuzima bwiza. Byongeye kandi, amata ashingiye ku bimera (nk'amata ya almond, amata ya soya, n'amata ya oat) arashobora gukoreshwa kugirango asimbure ibikomoka ku mata.
