Amafunguro na resept - Humane Foundation

Icyiciro n'Ibyokurya bitanga irembo ritumirwa kandi ryinjira mu isi y'ibiribwa bishingiye ku bimera, byerekana ko kurya impuhwe bishobora kuba byiza kandi bigaburira. Itanga icyegeranyo cyateguwe cyo guhumeka ibyokurya bidakuraho gusa ibikomoka ku nyamaswa ahubwo bikubiyemo icyerekezo cyuzuye cyintungamubiri - guhuza uburyohe, ubuzima, kuramba, nimpuhwe.
Imizi mu migenzo y'ibiribwa ku isi no kurya ibihe, aya mafunguro arenze gusimburwa byoroshye. Bishimira ibinyabuzima bitandukanye bikomoka ku bimera-ibinyampeke, ibinyamisogwe, imbuto, imboga, imbuto, n'ibirungo - mu gihe bashimangira kuboneka no guhendwa. Waba uri inyamanswa zimaze igihe, zifite amatsiko yo guhinduka, cyangwa gutangira inzibacyuho yawe, izi resept zihuza ibintu byinshi bikenerwa nimirire, urwego rwubuhanga, hamwe numuco ukunda.
Irahamagarira abantu nimiryango guhuza ibiryo bihuye nagaciro kabo, kureka imigenzo mishya, no kwishimira umunezero wo kurya muburyo butunga umubiri numubumbe. Hano, igikoni gihinduka umwanya wo guhanga, gukiza, no kunganira.

Kwemera ibiryo bikomoka ku bimera nkumukinnyi ntabwo ari inzira gusa - ni amahitamo yimibereho itanga inyungu nyinshi kumubiri wawe no mumikorere yawe. Waba uri kwitoza kumarushanwa yo kwihangana, kubaka imbaraga muri siporo, cyangwa gushaka gusa kuzamura ubuzima bwawe muri rusange, indyo yuzuye ibikomoka ku bimera irashobora gutanga ibyo ukeneye byose kugirango wongere imyitozo yawe, utezimbere imitsi, kandi uzamure imikorere ya siporo. Abakinnyi benshi bashobora kubanza guhangayikishwa nuko indyo ishingiye ku bimera ishobora kubura intungamubiri zikenewe kugirango bashyigikire imyitozo yabo itoroshye, ariko ukuri ni uko ibiryo bikomoka ku bimera byuzuyemo ibintu byose byingenzi umubiri wawe ukeneye gutera imbere. Hamwe nuburyo bwiza, indyo y’ibikomoka ku bimera irashobora gutanga uburinganire bukwiye bwa karubone, proteyine, amavuta meza, vitamine, n’amabuye y'agaciro - udashingiye ku bicuruzwa bikomoka ku nyamaswa. Imwe mu nyungu zingenzi zo kurya indyo y’ibikomoka ku bimera ni uko isanzwe ikungahaye kuri antioxydants, vitamine, n’imyunyu ngugu. Ibi…

Menya imbaraga zihindura zo kurya icyatsi nuruhare rwacyo mukurinda kanseri. Ukiriye ibiryo bikungahaye ku ntungamubiri nk'imbuto zifite imbaraga, imboga zifite amabara, n'imbuto nziza n'imbuto, urashobora kongerera umubiri umubiri vitamine, antioxydants, n'imyunyu ngugu bikomeza umubiri wawe kandi bikarinda indwara. Aka gatabo kinjira muri siyanse iri inyuma yibi "biribwa byintwari" mugihe utanga inama zifatika zo gukora amafunguro yuzuye ashyigikira ubuzima bwigihe kirekire. Witeguye gukingura amabanga akomeye, yishimye? Reka dushakishe uburyo kurya mubitekerezo bishobora guhindura buri kintu cyose kigana kuntambwe nziza!

Kurera abana b'ibikomoka ku bimera ni inzira ifatika yo gutsimbataza impuhwe, ubuzima, n'ibidukikije mu muryango wawe. Nubwo imbogamizi zo gufata ubuzima bushingiye ku bimera mu isi yibanda ku nyamaswa zishobora kumva ko ari nyinshi, biratanga kandi amahirwe adasanzwe yo gucengeza indangagaciro z’impuhwe no kuramba bimara ubuzima bwabo bwose. Aka gatabo gatanga inama zifatika kuri buri kintu cyose uhereye kubyo ukeneye imirire kugeza kugendana n'imibereho byoroshye, bigatuma abana bawe bakura murugendo rwabo rwibikomoka ku bimera. Waba utangiza ibikomoka ku bimera kuva ukivuka cyangwa uhindura abana bakuru, wige uburyo washyiraho umuryango ushyigikiwe, wishimye ushingiye kumahitamo yimyitwarire no kubaho mubitekerezo.

Kwitabira amateraniro yumuryango nkibikomoka ku bimera byonyine birashobora rimwe na rimwe kumva ko uri wenyine, ariko birashoboka rwose kwishimira buri mwanya utabangamiye indangagaciro zawe. Yaba ibirori by'ibiruhuko cyangwa ibirori bisanzwe, ibi bihe bitanga amahirwe yo gusangira ibyokurya biryoshye bishingiye ku bimera, kwishora mu biganiro bifatika, no kwerekana ubworoherane bwo kubaho kw'ibikomoka ku bimera. Hamwe ninama zifatika zo gutegura ifunguro, kugendana amahitamo make, no gukemura ibibazo ubigiranye ubugwaneza, urashobora kwegera buri giterane ufite ikizere hanyuma ugahindura ibibazo mubyiza bihebuje.

Indyo zishingiye ku bimera zimaze kumenyekana cyane ku buzima no ku bidukikije, ariko se bite mu gihe cyo gutwita no konsa? Nkuko biteganijwe ko ababyeyi bagenda murugendo rwababyeyi, icyemezo cyo gukurikiza indyo ishingiye ku bimera gitera kwibaza ku bijyanye nimirire yabo ubwabo ndetse n’umwana wabo ukura. Muri iyi nyandiko, tuzasuzuma ibyiza byimirire ishingiye ku bimera ku bagore batwite, dutange ubuyobozi ku bitekerezo by’imirire, kandi tunatanga inama zo gucunga neza indyo y’ibimera mugihe cyo gutwita no konsa. Reka twinjire mwisi yo kurya ibimera kubabyeyi batwite. Inyungu zamafunguro ashingiye ku bimera ku bagore batwite Indyo zishingiye ku bimera zitanga inyungu zinyuranye ku bagore batwite, harimo: Gutekereza ku mirire ku gutwita gushingiye ku bimera Mugihe utwite, ni ngombwa kwemeza ko ukenera ibyo ukeneye byose mu ntungamubiri, cyane cyane iyo ukurikiza indyo ishingiye ku bimera. Hano haribintu byingenzi byingenzi byokurya ugomba kuzirikana: Gucunga urwego rwicyuma…

Kubura fer bikunze kuvugwa nkimpungenge kubantu bakurikira ibiryo bikomoka ku bimera. Ariko, hamwe nogutegura neza no kwita kumirire, birashoboka rwose ko ibikomoka ku bimera byujuje ibyifuzo byibyuma bidashingiye kubikomoka ku nyamaswa. Muri iyi nyandiko, tuzasuzugura umugani ujyanye no kubura fer muri veganism kandi tunatanga ubumenyi bwingenzi mubiribwa bikomoka ku bimera bikungahaye ku byuma, ibimenyetso byo kubura fer, ibintu bigira ingaruka ku iyinjizwa rya fer, inama zo kongera imbaraga mu kwinjiza fer mu mafunguro y’ibikomoka ku bimera, inyongeramusaruro zo kubura ibyuma, n’akamaro ko gukurikirana ibyuma buri gihe mu mirire y’ibikomoka ku bimera. Mugusoza iyi nyandiko, uzasobanukirwa neza nuburyo bwo gufata ibyuma bihagije mugihe ukurikiza ubuzima bwibikomoka ku bimera. Ibiribwa bikungahaye ku bimera bikomoka ku bimera Iyo bigeze ku guhaza ibyuma byawe bikenera ibiryo bikomoka ku bimera, gushiramo ibiryo bitandukanye bishingiye ku bimera bikungahaye kuri minerval yingenzi ni ngombwa. Hano hari ibintu bikungahaye kuri fer kugirango ushiremo…

Mu gihe ibyifuzo by’ibiribwa birambye bikomeje kwiyongera, abantu benshi bahindukirira ubundi buryo bwa poroteyine mu rwego rwo kurya neza ari nako bigabanya ingaruka z’ibidukikije. Kuva ku bimera bishingiye ku bimera nka tofu na quinoa kugeza kuri poroteyine zishingiye ku dukoko, ibishoboka biva mu zindi poroteyine biratandukanye kandi ni byinshi. Ariko ubu buryo bushobora kuba bwiza kandi bukora neza? Muri iyi nyandiko, tuzasesengura inyungu, agaciro kintungamubiri, imigani isanzwe, nuburyo bwo kwinjiza ubundi buryo bwa poroteyine mumirire yawe. Inyungu zo Kwinjiza Ubundi buryo bwa poroteyine Hariho inyungu nyinshi zo gushyiramo ubundi buryo bwa poroteyine mu mirire yawe. Dore zimwe mu mpamvu zituma ugomba gutekereza kubongerera amafunguro yawe: Agaciro k'imirire yubundi buryo bwa poroteyine Inkomoko nyinshi za poroteyine nyinshi zikungahaye kuri acide ya amine ya ngombwa, bigatuma ihitamo poroteyine yuzuye. Amasoko amwe n'amwe ya poroteyine, nka quinoa na tofu, nayo afite vitamine n'imyunyu ngugu. Ibihimbano Bisanzwe Kubijyanye nubundi buryo…

Guharanira gucunga ibiro byawe? Indyo y'ibikomoka ku bimera cyangwa ibikomoka ku bimera irashobora kuba umukino uhindura umukino ushaka. Huzuyemo ibiryo bikungahaye kuri fibre yuzuye, ibinure byuzuye, hamwe n'intungamubiri zingenzi, indyo ishingiye ku bimera imaze kumenyekana kubushobozi ifite bwo kugabanya ibiro no kuzamura ubuzima muri rusange. Muri iki kiganiro, tuzagaragaza uburyo ubuzima bwibikomoka ku bimera bushobora gufasha mu gucunga ibiro, gushakisha ingamba zingenzi zo gutsinda ku mirire y’ibikomoka ku bimera, gusangira ibitekerezo byiza bya resept kugirango ukomeze kunyurwa, kandi tugaragaze akamaro ko gufata kalori nziza. Waba ufite amatsiko yo kurya bishingiye ku bimera cyangwa witeguye kubyakira neza, menya uburyo indyo ishobora kugufasha kugera kubisubizo birambye mugihe ugaburira umubiri wawe. Reka dutangire!

Ibikomoka ku mata bimaze igihe kinini mu biryo byinshi ku isi, kuva foromaje zirimo amavuta kugeza yogurt. Ariko, hamwe no kwiyongera kwibiryo byimirire hamwe n’abaguzi bita ku buzima, icyifuzo cy’ubundi buryo butagira amata cyiyongereye ku buryo bugaragara. Nkigisubizo, isoko rya foromaje idafite amata na yogurt yagutse, itanga uburyo bwinshi bwamahitamo meza kandi afite intungamubiri. Ariko mubyukuri ni amata ya foromaje na yogurt, kandi ni ukubera iki bigenda byamamara? Muri iki kiganiro, tuzibira mwisi yubundi buryo butarimo amata, dushakishe inyungu zubuzima bwabo kandi tunagaragaze uburyo bumwe buryoshye buboneka. Waba uri ibikomoka ku bimera, kutihanganira lactose, cyangwa ushaka gusa kugabanya gufata amata, iyi ngingo izaguha ubumenyi bwingenzi ku isi ya foromaje idafite amata na yogurt. Noneho, reka dutangire urugendo rwo kuvumbura isi iryoshye kandi ifite intungamubiri zindi zitagira amata. Ubundi butarimo amata kubiryo bya lactose kubuntu bafite…

Mu bisekuru, amata yazamuwe nkigice cyingenzi cyimirire myiza, cyane cyane kumagufa akomeye. Amatangazo akunze kwerekana ibikomoka ku mata nk'igipimo cya zahabu ku buzima bw'amagufwa, gishimangira urugero rwa calcium nyinshi ndetse n'uruhare rukomeye mu gukumira osteoporose. Ariko koko amata ningirakamaro mugukomeza amagufwa akomeye, cyangwa hari ubundi buryo bwo kugera no gukomeza ubuzima bwamagufwa? Uruhare rwa Kalisiyumu na Vitamine D mu buzima bw'amagufa Kubungabunga amagufwa akomeye kandi meza ni ngombwa mu mibereho rusange no mu mibereho myiza. Intungamubiri ebyiri zingenzi zigira uruhare runini mubuzima bwamagufwa ni calcium na Vitamine D. Gusobanukirwa imikorere yazo nuburyo bakorana birashobora kugufasha guhitamo indyo yuzuye kugirango ushigikire imbaraga zamagufwa yawe. Kalisiyumu: Kubaka amagufwa Kalisiyumu ni imyunyu ngugu ikomeye igize imiterere yamagufa n amenyo. Hafi ya 99% ya calcium yumubiri ibitswe muri…