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.

Oya, intungamubiri zose ukeneye kugirango indyo yuzuye ibikomoka ku bimera irashobora kuboneka byoroshye kandi byinshi binyuze mu biribwa bishingiye ku bimera, wenda kimwe kidasanzwe: vitamine B12. Iyi vitamine y'ingenzi igira uruhare runini mu kubungabunga ubuzima bwa sisitemu y'imitsi, kubyara ADN, no gukora selile zitukura. Ariko, bitandukanye nintungamubiri nyinshi, vitamine B12 ntabwo isanzwe mubiribwa byibimera. Vitamine B12 ikorwa na bagiteri zimwe na zimwe ziba mu butaka hamwe n'inzira zifungura inyamaswa. Nkigisubizo, kiboneka mubwinshi cyane cyane mubikomoka ku nyamaswa nk'inyama, amata, n'amagi. Mugihe ibyo bicuruzwa byinyamanswa ari isoko ya B12 kubayikoresha, ibikomoka ku bimera bigomba gushaka ubundi buryo bwo kubona intungamubiri zingenzi. Ku bimera, ni ngombwa kuzirikana gufata B12 kuko kubura bishobora gutera ibibazo bikomeye byubuzima nka anemia, ibibazo byubwonko, na…

Ibikomoka ku bimera birimo guhindura uburyo abakinnyi bitabira imirire, byerekana uburyo indyo ishingiye ku bimera ishobora kongera ingufu mu mikorere no gukira. Huzuyemo ingufu za karubone nziza, proteyine zo mu rwego rwo hejuru, hamwe na antioxydants irwanya umuriro, ibiryo bikungahaye ku ntungamubiri nk'ibinyamisogwe, quinoa, icyatsi kibabi, n'imbuto birerekana ko ari inshuti zikomeye zo kwihangana n'imbaraga. Mugukurikiza iyi mibereho, abakinnyi ntibujuje ibyifuzo byabo gusa ahubwo banashyigikira amahitamo yimyitwarire nubuzima burambye. Waba ukurikirana intego zo kwinezeza kugiti cyawe cyangwa guhatanira kurwego rwumwuga, imirire ishingiye ku bimera itanga umusingi uringaniye kugirango ugere ku musaruro ushimishije mugihe ushyira imbere ubuzima nubuzima bwiza

Menya uburyo ibikomoka ku bimera biguha imbaraga zo kubaho ufite intego, guteza imbere ineza ku nyamaswa, ubuzima bwiza, no kubungabunga ibidukikije. Mugukurikiza ubuzima bushingiye ku bimera, urashobora kugabanya ibirenge bya karubone, ukabungabunga umutungo wingenzi nkamazi n’amashyamba, kandi ukishimira inyungu nko kuzamura ubuzima bwumutima no gucunga ibiro. Aka gatabo gakuramo amahame y’ibikomoka ku bimera mugihe utanga inama zifatika zo guhinduka nta nkomyi no gushakisha ubundi buryo buryoshye bwerekana ko kutagira ubugome bidasobanura kwigomwa uburyohe cyangwa ibintu bitandukanye. Kora impinduka uyumunsi kugirango isi irusheho kugira impuhwe hamwe nigihe kizaza cyiza

Mu nyandiko yuyu munsi, tuzareba inyungu nyinshi zo guhitamo ubuzima bwibikomoka ku bimera, kuva ubuzima bwiza bwumutima kugeza gucunga neza ibiro. Tuzahindura kandi uburyohe bwawe hamwe nibiryo bikomoka ku bimera biryoshye kandi bifite intungamubiri, hanyuma tuganire kubitekerezo byimyitwarire nibidukikije byo gufata indyo yuzuye ibikomoka ku bimera. Byongeye kandi, tuzasuzuma ibimenyetso bya siyansi bishyigikira inyungu zubuzima bwibikomoka ku bimera kandi tunatanga inama zinzibacyuho nziza. Niba rero uri inyamanswa ziyemeje cyangwa ufite amatsiko gusa kubijyanye nubuzima bwibikomoka ku bimera, iyi nyandiko ni iyanyu. Witegure kuvumbura imbaraga zo kurya zifite imbaraga! Inyungu zubuzima bwa Vegan Kunoza ubuzima bwumutima no kugabanya ibyago byindwara z'umutima: Ubushakashatsi bwerekana ko gukurikiza indyo y’ibikomoka ku bimera bishobora kugabanya urugero rwa cholesterol, umuvuduko wamaraso, kandi bikagabanya ibyago byo kurwara umutima. Kugabanya ibyago bimwe na bimwe bya kanseri: Ubushakashatsi bwerekana ko kurya indyo y’ibimera bishobora kugabanya ibyago byo kwandura…

Muri iyi nyandiko, tuzasuzuma inyungu zinyuranye ziterwa nimirire y’ibikomoka ku bimera, haba ku nyamaswa ndetse n’ibidukikije, ndetse n’ubuzima bwiza bushobora gutanga. Waba utekereza kujya kurya ibikomoka ku bimera kubera impamvu zishingiye ku myitwarire cyangwa ufite amatsiko gusa ku nyungu zishobora kubaho, turizera ko iyi nyandiko itanga ubushishozi nubuyobozi bugufasha gufata icyemezo kiboneye. Reka twibire! Inyungu Zimyitwarire Yibiryo Bikomoka ku bimera Indyo zikomoka ku bimera ziteza imbere gufata neza inyamaswa. Mu kwirinda kurya ibikomoka ku nyamaswa, abantu barashobora kugira uruhare mu kugabanya ubugome bw’inyamaswa no gushyigikira uburenganzira bw’inyamaswa. Ibikomoka ku bimera bihuza n'indangagaciro mbonezamubano no kutagira urugomo. Uburyo indyo y’ibikomoka ku bimera ishobora gufasha gukiza umubumbe Kwemera indyo y’ibikomoka ku bimera bishobora kugira ingaruka nziza ku bidukikije kandi bigafasha gukemura bimwe mu bibazo by’ingutu ku isi duhura nabyo muri iki gihe. Hano hari inzira nke zo kwimukira mu biryo bikomoka ku bimera…

Mugihe icyifuzo cyo kurya kirambye, cyita kubuzima kigenda cyiyongera, ibyokurya bishingiye ku bimera bifata umwanya wa mbere, bigashimisha abakunda ibiryo nibidasanzwe kandi bishya. Ntibikigarukira gusa ku myumvire ya blandness, ibiryo bishingiye ku bimera ubu birata uburyohe butoshye, uburyohe bushimishije, hamwe no guhumeka kwisi yose bahanganye - kandi akenshi birenze - ibiryo gakondo bishingiye ku nyama. Bitewe nubuhanga bugezweho bwibiribwa hamwe nubuhanga bwo guteka bwo guhanga, uru rugendo rwafunguye ubutunzi bwamahitamo kuva ku nyama ziryoshye zinyuranye kugeza kumafunguro meza yuzuye. Waba ukururwa nibitekerezo byimyitwarire cyangwa gushaka gusa uburyohe bushya bushimishije, ubu bushakashatsi mwisi yibiribwa bishingiye ku bimera busezeranya gusobanura neza amagage yawe hamwe nibyokurya bishimishije nkuko bitunga. Wibire kandi uryohereze ibishoboka bitagira ingano byiyi mpinduramatwara itera!