Gutandukanya ukuri n'ibihimbano: Imigani isanzwe y'abarya inyamanswa irasobanurwa
Reka tubyemere—ku bijyanye n'imirire y'abarya inyama, hari amakuru menshi atari yo. Abantu benshi bahita bibwira ko kurya ibikomoka ku bimera bivuze kubura poroteyine, gutakaza imitsi, cyangwa kumva unaniwe buri gihe. Mu by'ukuri, intungamubiri zose z'ingenzi zishobora kuboneka mu bimera, kandi indyo iteguwe neza y'abarya inyama ishobora gushyigikira imbaraga, imbaraga, n'ubuzima bwiza muri rusange. Muri iyi nyandiko, twibanda ku gusobanura imigani y'abarya inyama no kwerekana uburyo ubuzima bushingiye ku bimera bushobora kuba bufite intungamubiri kandi burambye.
Tuzakemura ibibazo bikunze kutumvikana, kuva ku migani y’abarya inyama ku nyama na poroteyine kugeza ku bwoba ku bwiza bwa soya na poroteyine y’ibimera. Mu gusesengura imigani 10 isanzwe y’abarya inyama yakuweho burundu, dutanga ibisobanuro bisobanutse bishingiye kuri siyansi, ntabwo ari ibitekerezo bya kera. Waba ushaka guhindura indyo y’abarya inyama cyangwa ushaka gusobanukirwa amakuru neza, uru rupapuro ruguha ibikoresho byo gutandukanya imigani n’ukuri no kwemera ubuzima bushingiye ku bimera ufite icyizere.
01.
Kuba umuntu urya ibikomoka ku bimera birahenze
Kuba umunywi w’ibikomoka ku bimera gusa birahenze iyo byubakiye ku biribwa byoroshye n’ibindi bisimbura ibiryo by’igiciro cyinshi. Indyo y’ibikomoka ku bimera yateguwe neza yibanda ku bintu byose kandi byatunganyijwe gake ntabwo ari ubuzima bwiza gusa kandi irambye—ishobora no kuba imwe mu nzira zihendutse zo kurya.
Imwe mu migani ikunze kugaragara ku buzima bushingiye ku bimera ni uko kurya ibikomoka ku bimera gusa bivuze gukoresha amafaranga menshi ku biribwa. Iyi myizerere ikunze guturuka ku byo abantu babona mu maduka agezweho, mu maduka acuruza ibiribwa byihariye, cyangwa ku mbuga nkoranyambaga—aho burgers z’ibikomoka ku bimera, foromaje zidafite amata, na smoothies z’ibiryo bidasanzwe zishobora gutanga ibiciro bihanitse. Biroroshye gutekereza ko ubuzima bw’ibikomoka ku bimera bushingira ku bicuruzwa byihariye n’ibindi bicuruzwa bihenze. Ariko iyo myumvire ntabwo igaragaza inkuru yose.
Mu by'ukuri, indyo y'abarya inyama gusa ntabwo igomba kuba ihenze—ariko si byo rwose. Nubwo amafunguro amwe n'amwe yateguwe, inyama zitunganyijwe, n'amaresitora ashobora kugurwa cyane, ibi bicuruzwa si byo shingiro ry'indyo nziza ishingiye ku bimera. Mu by'ingenzi, kurya inyama gusa byubakiye ku biribwa bihendutse kandi byoroshye kubona: ibishyimbo, amashu, umuceri, ingano, makaroni, ibirayi, imboga z'igihe gito, imbuto, n'ibinyampeke byuzuye. Ibiryo nka tofu, ibishyimbo byumye cyangwa bikonjeshejwe, ubunyobwa, amashu, quinoa, na makaroni yuzuye ntabwo ari intungamubiri gusa ahubwo binahendutse. Akenshi, bihendutse cyane kuri buri kimwe ugereranyije n'inyama, amafi, amagi na foromaje.
Iyo amafunguro ashingiye ku biryo by’ibimera byose aho kuba ibisimbura ibiryo byihariye, amafaranga y’ibiribwa akunze kugabanuka aho kwiyongera. Ifu y’ibishyimbo, urusenda rw’ibishyimbo, ifu y’imboga, cyangwa makaroni irimo inyanya n’imboga bishobora kugaburira umuryango ku giciro gito ugereranyije n’ikiguzi cy’amafunguro ashingiye ku nyama. Mu by’ukuri, amwe mu mafunguro ahendutse kandi gakondo ku isi—nk’amafunguro menshi yo mu nyanja ya Mediterane, mu Burasirazuba bwo Hagati, muri Amerika y’Epfo, no muri Aziya y’Epfo—ashingiye ahanini ku bimera bitewe n’imiterere yabyo.
02.
Indyo y'abarya inyama idafite poroteyine
Iyo indyo y’abarya inyama iteguwe neza, ishobora kuzuza—kandi akenshi ikarenga—ibisabwa kuri poroteyine kugira ngo ubuzima rusange bube bwiza, imikorere myiza ya siporo, no kubungabunga imitsi. Igitekerezo cy’uko abarya inyama batagira poroteyine ntigishingiye kuri siyansi; gishingiye ku bitekerezo bitagezweho.
Hari ibinyoma bike by’imirire bikomeje gukwirakwira nk’ibivugwa ko indyo y’abarya inyama idatanga poroteyine ihagije. Akenshi ni cyo kibazo cya mbere abantu bibaza iyo umuntu avuze kureka kurya ibikomoka ku bimera: “Ariko se poroteyine yawe uyikura he?” Iki kibazo kirasobanutse—poroteyine imaze igihe kinini ifitanye isano n’inyama, amagi n’amata mu muco rusange. Ariko, siyansi y’imirire ya none ivuga inkuru itandukanye cyane.
Poroteyine si ibiribwa by’inyamaswa gusa. Mu by’ukuri, poroteyine zose zikomoka ku bimera. Inyamaswa zirya ibimera gusa (cyangwa izindi nyamaswa zirya ibimera) kandi zubaka poroteyine zikomoka kuri aside amine zibona. Iyo abantu bariye ibimera mu buryo butaziguye, tuba tubona isoko y’umwimerere y’izo aside amine. Igitekerezo cya kera cyo gukenera "poroteyine zuzuye" kuri buri funguro kirashaje. Icy’ingenzi ni ubwoko bw’imirire rusange n’ibyokurya bihagije bya karori umunsi wose. Iyo indyo y’abarya inyama irimo uruvange rw’ibinyamisogwe, ibinyampeke byuzuye, imbuto, imbuto, n’imboga, umubiri uhabwa aside amine zose z’ingenzi ukeneye.
Ibimenyetso bya siyansi birabishyigikira. Ubushakashatsi bwakozwe mu 2019 bwasohotse muri Nutrients bwagaragaje ko indyo itandukanye y’abarya ibikomoka ku bimera itanga imbaraga zihagije inatanga poroteyine ihagije. Mu buryo bufatika, amasoko yizewe ya poroteyine ishingiye ku bimera arimo ibiryo bya soya (nka tofu na tempeh), lentile, chickpeas, ibishyimbo, amashaza, imbuto, n'ibinyampeke byuzuye nka quinoa na oats. Ndetse n'ibiribwa bidakunze gufatwa nk' "bikungahaye kuri poroteyine," nk'imboga n'ibinyampeke, bigira uruhare runini mu kurya buri munsi.
Ni ngombwa kandi kumenya ko inyamaswa nyinshi nini kandi zikomeye—nk'ingagi n'inzovu—zigira imitsi itangaje ikomoka ku mirire ishingiye ku bimera. Nubwo abantu bakeneye imirire itandukanye, ihame riracyari rimwe: ibimera bitanga poroteyine. Ku bantu benshi, ikibazo nyacyo si ukubura poroteyine, ahubwo ni ukudasobanukirwa aho poroteyine ikomoka.
03.
Abantu baremanywe uburyo bwo kurya inyama
Muri iki gihe, hamwe no kubona ibiryo bitandukanye byuzuye n'ubumenyi bw'imirire, indyo iteguye neza y'abarya ibikomoka ku bimera ihura neza n'imiterere y'umubiri w'umuntu. Igitekerezo cy'uko twaremewe kwishingikiriza ku nyama ntabwo ari umwanzuro wa siyansi ahubwo ni inkuru yoroshye. Ubumenyi bwacu bw'ibinyabuzima bugaragaza ko ibintu bihinduka—kandi ibimera byagiye biba igice cy'ingenzi cy'inkuru y'abantu.
Igitekerezo cy'uko abantu "baremwe" kugira ngo barye inyama gikunze kugaragazwa nk'ikintu gifatika mu buzima. Ni ingingo ikunze kuvugwa: twahindutse nk'abahigi, bityo rero, inyama zigomba kuba ingenzi mu mirire yacu.
Ibimenyetso by’ubushakashatsi bw’ibyataburuwe mu matongo bigaragaza neza imirire y’abakurambere bacu. Ubushakashatsi ku bisigazwa by’ibimera bya kera byabonetse ku bikoresho no mu byapa by’amenyo bigaragaza ko abantu ba mbere bakundaga kurya ibiryo bitandukanye by’ibimera—imboga zokeje, ibyatsi bibisi, imbuto zo mu gasozi nk’imitini, imbuto z’ubunyobwa, imbuto, ndetse n’ibinyampeke birimo ibinyampeke nka chenopodium (imbuto isa na quinoa). Mu bidukikije byinshi, ibiryo by’ibimera byashoboraga kuba isoko ihoraho kandi ikomeye ya karori za buri munsi, rimwe na rimwe bikaba byizewe kurusha inyama zihigwaga. Ubuzima bw’umuntu bwaterwaga no guhinduka, aho kuba ifunguro ryibanda ku nyama.
Imiterere yacu nayo ivuga inkuru y'ingenzi. Bitandukanye n'inyamaswa nyazo zirya inyama, abantu bafite amenyo mato kandi adakomeye y'imbwa—atari amenyo maremare kandi atyaye yagenewe gushwanyaguza inyama mbisi. Inzasaya zacu zirarambuye kandi zoroshye, ntabwo ari inzara zubatswe mu guhiga. Ikirenzeho, sisitemu yacu y'igogora isa n'iy'inyamaswa zirya ibimera n'izikunda kurya inyama kurusha inyama zirya inyama. Dufite amara maremare akwiriye gusenya fibre no kwinjiza intungamubiri mu biribwa by'ibimera, hamwe na enzymes zagenewe gusya karubohidrati na sitashi neza. Inyama nyazo, ku buryo butandukanye, zifite inzira ngufi cyane y'igogora kandi zikora aside igogora yagenewe gutunganya inyama mbisi nyinshi.
Nta na kimwe muri ibi gisobanura ko abantu badashobora kurya inyama. Bisobanura gusa ko dufite ubushobozi bwo gutunganirwa n'ibikomoka ku bimera—kandi wenda tukaba duhuje na byo mu buryo busanzwe kuruta uko abantu babyibwira. Inyungu yacu mu ihindagurika ry'ikirere ni uguhindura indyo.
04.
Ukeneye amata y'inka kugira ngo ubone kalisiyumu
Igitekerezo cy'uko amata y'inka ari ingenzi mu miterere y'umubiri kugira ngo umuntu agire kalisiyumu ikenewe ni inkuru ikomeye mu muco—ariko si ngombwa mu bya siyansi. Abantu bashobora kuzuza ibyo bakeneye mu mirire ishingiye ku bimera kandi iteguwe neza. Amagufwa akomeye yubakwa binyuze mu mirire iboneye n'ingeso nziza, atari ukwishingikiriza ku itsinda rimwe ry'ibiribwa.
Mu myaka ibarirwa muri za mirongo, benshi muri twe barerewe mu butumwa bumwe: amagufwa akomeye akenera amata y'inka. Ubukangurambaga bwo kwamamaza, ibyapa by'amashuri, n'ubutumwa bw'ubuzima rusange byashimangiye igitekerezo cy'uko amata ari yo soko yonyine yizewe ya kalisiyumu. Byabaye ubwenge butagira gushidikanya ku mirire. Ariko siyansi ivuga inkuru yagutse—kandi ikubiyemo byinshi—.
Ubwa mbere, ni ngombwa kumenya ko hafi 70% by'abatuye isi badashobora kwihanganira lactose ku rugero runaka. Ibyo bivuze ko abantu benshi bagorwa no gusya lactose, isukari karemano iboneka mu mata. Nyamara aba bantu ntibarwaye amagufwa cyangwa ngo bagire ikibazo cyo kubura kalisiyumu mu mata. Mu by'ukuri, bimwe mu bipimo byo hejuru by'indwara ya osteoporosis no kuvunika kw'ikibuno biboneka mu bihugu bifite amata menshi cyane. Ibi ntibivuze ko amata atera ibibazo by'amagufwa mu buryo butaziguye, ariko biragaragara ko bivuguruza igitekerezo cy'uko amata ari yo pfundo ry'ubuzima bw'amagufwa.
Kalisiyumu ni imyunyu ngugu iboneka mu biryo bitandukanye by’ibimera. Inkomoko nziza irimo imbuto za sesame na tahini, amande, imbuto zo muri Brezili, imbuto z’umutini, kale, imboga zo mu mpeshyi, umugati w’inyama z’inka, ibishyimbo byokeje, n’ibiribwa bikomoka kuri soya nka tempeh. Tofu ikozwe muri calcium sulfate ishobora kuba ikungahaye cyane kuri kalisiyumu, kandi amata menshi y’ibimera na yawurute ikomoka ku bimera yongera imbaraga kugira ngo itange urugero rungana n’amata y’inka cyangwa rimwe na rimwe rurenze. Kubera ko amata y’inka akoreshwa mu mata akomeje kwiyongera (ubu atorwa n’igice kinini cy’abaguzi mu bihugu nk’Ubwongereza), kubona kalisiyumu nta mata ntibyigeze byoroha.
Ni ngombwa kandi kwibuka ko ubuzima bw'amagufwa butari ukurya kalisiyumu gusa. Vitamine D igira uruhare runini kuko ifasha umubiri kwinjiza kalisiyumu neza. Kubona izuba ni isoko nyamukuru ya vitamine D, kandi mu bihe bimwe na bimwe, inyongeramusaruro zishobora kuba zasabwa. Imyitozo ngororamubiri igabanya ibiro, imirire rusange, n'imibereho myiza byose bigira uruhare mu gukomera kw'amagufwa.
05.
Avoka, Amande, n'ibiryo biryoshye bituma indyo y'abarya imboga irushaho kuba mbi ku isi
Ingingo ya "avoka n'amande" yoroshya cyane ikibazo kigoye. Amakuru arasobanutse neza: kuva ku nyama n'amata bigira ingaruka nziza cyane ku isi kuruta guhangayikishwa n'ibiryo byinshi gusa.
Mu myaka ya vuba aha, inkuru zavuzwe ko abarya avoka n'amande bangiza isi kurusha abantu barya inyama n'amata bikomoka mu gace batuyemo. Ni inkuru ishishikaje—ariko ntabwo irakomeza gusuzumwa. Ubwa mbere, igitekerezo cy'uko abarya avoka gusa ari bo barya avoka cyangwa amande ntabwo ari cyo. Ibi biribwa bikoreshwa cyane mu mirire y'ubwoko bwose. Ariko nubwo byaribwa n'abarya veganti gusa, amakuru yagutse ku bidukikije aracyagaragaza inkuru itandukanye.
Mu gusuzuma ingaruka z'ibiribwa ku bidukikije, ni ngombwa kureba ishusho yuzuye. Ubwikorezi—bukunze kwitwa “ibirori by'ibiribwa”—bugira uruhare runini mu gukwirakwiza karubone mu biribwa. Igikomeye cyane ni ibyo urya, si aho byaturutse gusa. Isesengura ryinshi ku bidukikije ryerekana ko umusaruro w'inyama n'amata bitanga imyuka ihumanya ikirere myinshi cyane kurusha ibikomoka ku bimera. Ibi birimo imyuka ya methane ituruka ku nka, ikoreshwa ry'ubutaka mu rwuri, itunganywa ry'ibiryo by'amatungo, n'ubuhinzi bw'amatungo bukoresha amazi menshi—ndetse n'iyo inyama zororerwa mu gace runaka cyangwa zigaburirwa ibyatsi.
Avoka n'amande bifite aho bihuriye n'ibidukikije, nko gukoresha amazi mu turere tumwe na tumwe duhingwamo. Ariko, iyo ugereranije muri rusange n'umusaruro w'inka, intama, cyangwa amata, imyuka ihumanya ikirere ihumanya ikirere iba mike cyane. Gutunganya ibiryo bikomoka ku matungo muri rusange bisaba ubutaka bwinshi, amazi menshi, kandi bigatuma habaho imyuka myinshi ihumanya ikirere kuri karori cyangwa garama ya poroteyine kuruta ibikomoka ku bimera.
Kuramba bireba sisitemu, ntabwo ari ikintu kimwe gusa. Kwibanda ku biribwa by'ibimera kimwe cyangwa bibiri bigabanya ingaruka zikomeye ku buhinzi bw'amatungo, ari nabyo bigize intandaro y'ikibazo cy'ikirere. Nubwo nta ndyo itagira ingaruka na gato, ibimenyetso bigaragaza ko indyo iteguwe neza ikiri imwe mu nzira nziza abantu bashobora kugabanya ingaruka zabo ku bidukikije.
06.
Ibiribwa bya Soya ni bibi ku buzima bwawe no ku mashyamba y'imvura
Niba intego ari ukurinda ubuzima bw'umuntu ku giti cye ndetse n'isi, igisubizo si ukwirinda soya—ni ukugabanya kwishingikiriza ku buhinzi bw'amatungo. Guhitamo ibiryo bya soya byose nka tofu, tempeh, na edamame bishobora kuba bimwe mu bigize indyo yuzuye kandi irambye. Aho kugira ngo soya ibe mbi, ni imwe muri poroteyine z'ibimera zakoreweho ubushakashatsi kandi zifite akamaro cyane.
Ibiryo bike byagiye bifatwa nabi nka soya. Mu myaka yashize, inkuru ziteye ubwoba zagiye zigaragaza ko soya ibangamira imisemburo, igira ingaruka ku burumbuke, cyangwa ikabangamira iterambere ry’imibonano mpuzabitsina. Ibi bivugwa ahanini bishingiye ku bushakashatsi bw’inyamaswa butari bwo cyangwa bufite inenge—akenshi bugaragaza inyamaswa ziterwa inshinge nyinshi cyane z’ibintu byazo cyangwa ingano idasanzwe zigaburirwa ku ngufu.
Mu by’ukuri, nta gihamya ya siyansi yizewe igaragaza ko kurya ibiryo bya soya byuzuye byangiza ubuzima bw’umuntu. Ahubwo, soya ni ibiryo byuzuye intungamubiri bitanga poroteyine nziza y’ibimera, ibinure byiza bya polyunsaturated, fibre, fer, vitamine B, na antioxydants zirinda umubiri. Soya irimo ibimera karemano byitwa isoflavones, byakoreweho ubushakashatsi bwinshi. Aho kugira ngo bigire ingaruka mbi, ubushakashatsi bwerekana ko poroteyine ya soya ishobora gufasha kugabanya cholesterol ya LDL ("mbi") no kugabanya ibyago byo kurwara indwara z’umutima.
Impungenge ku bijyanye no kugabanuka kw'imisemburo nazo ntabwo zifite ishingiro. Isoflavones rimwe na rimwe zivugwa ko ari "phytoestrogens," ariko zifite intege nke cyane ugereranyije na estrogen y'umuntu kandi ntizikora kimwe mu mubiri. Ubushakashatsi bwinshi bw'abaturage nta gihamya bwerekana ko kunywa soya bigira ingaruka mbi ku rugero rwa testosterone ku bagabo cyangwa ku burumbuke ku bagabo cyangwa ku bagore. Mu by'ukuri, ubushakashatsi bumwe na bumwe bwerekana ko abakobwa banywa soya bashobora kugira ibyago bike byo kurwara kanseri y'ibere mu gihe cy'izabukuru. Byongeye kandi, ku bantu basanzwe barwaye kanseri y'ibere, gufata soya mu rugero byagaragaye ko bigabanya kugaruka no kubaho neza.
Gutema amashyamba bifitanye isano n'umusaruro wa soya ni ikibazo gikomeye ku isi—ariko impamvu nyamukuru si tofu cyangwa amata ya soya. Birenga 70% bya soya ku isi ihingwa kugira ngo igaburire amatungo, ntabwo ari abantu. Kwaguka k'ubuhinzi bw'amatungo bituma ubuhinzi bwa soya burushaho gukenerwa cyane, cyane cyane mu turere nka Amazon. Iyo abantu barya ibikomoka ku matungo, baba bashyigikiye mu buryo butaziguye ikoreshwa rya soya nk'ibiryo by'amatungo ku rwego runini.
07.
Abarya inyama gusa ntibabona icyuma gihagije
Iyo umuntu ateguye neza amafunguro ye ndetse agafata ibiryo by’ibimera bitandukanye, abarya inyama bashobora kuzuza ibyo bakeneye mu buryo bworoshye—kandi akenshi bakarenga—ibyo bakeneye mu buryo bw’ubutare. Igitekerezo cy’uko inyama ari yo soko yonyine yizewe y’ubutare cyarashaje. Indyo y’abarya inyama ifite imiterere myiza ishobora gutanga ubutare bwose umubiri ukeneye kugira ngo bushyigikire ingufu, ubwikorezi bwa ogisijeni, n’ubuzima bwiza muri rusange.
Kwizera ko ukeneye inyama kugira ngo ubone ubutare buhagije ni kimwe mu binyoma bihora bigaruka ku mirire. Kubera ko inyama zitukura zikunze kwitwa isoko "nziza" y'ubutare, abantu benshi bibwira ko kuyikura mu mirire bihita bitera kubura. Ariko ubutare si ubw'ibikomoka ku nyamaswa gusa - kandi ubushakashatsi buvuga inkuru irambuye.
Imwe mu nyigo nini cyane yasuzumye iki kibazo, inyigo ya EPIC-Oxford (igice cy’ubushakashatsi bw’i Burayi ku ndwara ya kanseri n’imirire), yagereranije indyo y’abarya inyama, abarya amafi, abarya imboga gusa, n’abarya inyama gusa. Igishimishije ni uko yasanze abarya inyama gusa ari bo bafite icyuma kinini cyane, mu gihe abarya inyama ari bo bafite icyuma gito cyane. Ibi birwanya igitekerezo cy’uko kwirinda inyama byanze bikunze bituma umuntu adakoresha icyuma neza.
Indyo ishingiye ku bimera ishobora gutanga feri nyinshi iyo irimo ubwoko butandukanye bw'ibiribwa byuzuye. Inkomoko nziza irimo ibinyampeke byuzuye, lentile, chickpeas, ibishyimbo, tofu, imbuto (cyane cyane ibihaza na sesame), imbuto zumye nka apricots n'imizabibu, n'imboga z'icyatsi kibisi nka epinari na kale. Nubwo feri y'ibimera (itari feri ya heme) yinjizwa mu buryo butandukanye n'icyuma kiboneka mu nyama (heme iron), kuyinjizwa mu mubiri bishobora kongerwa cyane iyo ibiryo bikungahaye kuri feri bivanze na vitamine C. Urugero, kongeramo imbuto z'indimu, urusenda, inyanya, cyangwa imbuto mu mafunguro bifasha umubiri kwinjiza feri neza.
Ikindi kandi, ni ngombwa kumenya ko kubura feri atari imboga gusa. Bishobora kugira ingaruka ku bantu mu mirire yose, cyane cyane abagore bageze mu kigero cyo kubyara. Ikintu cy'ingenzi si ukumenya niba umuntu arya inyama, ahubwo ni ukumenya niba indyo ye yuzuye kandi yuzuye intungamubiri.
08.
Abarya ibikomoka ku bimera bakeneye inyongeramusaruro kugira ngo bakomeze kugira ubuzima bwiza
Gufata indyo yuzuye si ikimenyetso cy'uko indyo idahagije; ni ikimenyetso cy'imibereho ya none. Abantu benshi batanga indyo yuzuye kubera impamvu zitandukanye—ubutare, omega-3, vitamine D, cyangwa ubuzima bw'imbere mu gihe cyo kubyara—mu buryo bwose bwo kurya. Indyo iteguwe neza kandi idafite imboga, ishyigikiwe n'ifunguro rikwiye rya B12, yuzuye mu ntungamubiri kandi ishoboye gukomeza ubuzima bwiza igihe kirekire.
Kimwe mu bikunze kuvugwaho cyane ku birebana n’indyo y’abarya inyama ni uko bavuga ko “idasanzwe” kuko isaba inyongeramusaruro. Icyo bisobanura ni uko iyo uburyo bwo kurya buba buhagije koko, nta nkunga y’inyongera yari gukenera. Ariko iki gitekerezo cyirengagiza ukuri kw’ingenzi: imirire igezweho—n’uburyo bwo kurya bugezweho—byahindutse kuri buri wese, atari abarya inyama gusa.
Imiryango ikomeye mu by’ubuzima ku isi yose yemeranya ko indyo iteguye neza y’abarya inyama ishobora gutanga intungamubiri zose z’ingenzi zikenewe kugira ngo umuntu abeho neza. Kimwe n’indyo iyo ari yo yose yuzuye, bisaba ubwoko butandukanye bw’intungamubiri z’ingenzi. Igitekerezo cy’uko abarya inyama gusa bakenera inyongeramusaruro kirayobya. Urugero, inyongeramusaruro ya Vitamine D irasabwa cyane mu mezi y’itumba mu bihugu byinshi, hatitawe ku kuba umuntu yarya inyama cyangwa atarya. Ibi biterwa nuko Vitamine D ahanini ikomoka ku zuba ryinshi, kandi izuba rike bivuze ko umusaruro uke mu bidukikije.
Vitamine B12 ni yo ntungamubiri zikomoka ku bimera gusa zigomba kwitabwaho cyane—ariko inkuru yose ikunze kumvikana nabi. B12 ntikorwa n'inyamaswa cyangwa ibimera; ikorwa na bagiteri ziboneka mu butaka no mu bidukikije. Mu bihe byashize, abantu bashobora kuba barabonye B12 binyuze mu bimera bitasukuwe cyangwa amazi atavuwe. Ariko, uburyo bwo muri iki gihe bwo kurya busukuye cyane bukuraho izi bagiteri karemano. Kubera iyo mpamvu, abantu n'amatungo yororerwamo bakeneye inyongera ya B12. Mu by'ukuri, amatungo menshi ahabwa inyongera ya B12, bivuze ko inyama n'amata atari isoko y'umwimerere ya B12—ni ibyo mu buryo butaziguye.
Ku bantu barya inyama gusa, isoko ryizewe rya B12 ririmo ibiryo bikungahaye ku ntungamubiri nk'amata y'ibimera, umusemburo w'intungamubiri, ibikomoka ku musemburo, n'ibindi bikomoka ku musemburo bikungahaye ku ntungamubiri. Nyamara, impuguke nyinshi zisaba gufata inyongeramusaruro ya B12 kugira ngo umuntu agire amahoro n'umutuzo. Iyi nama ireba kandi abantu bakuze - hatitawe ku mirire - kubera ko kubyimba kwa B12 bigabanuka uko umuntu asaza.
09.
Inkoko ni yo mahitamo "y'ubuzima bwiza"
Guhitamo poroteyine zikomoka ku bimera kuruta inkoko ni impinduka ntoya ifite ingaruka nini. Ntabwo ari ukwirinda inkoko kubera ubwoba—ni ukumenya ko icyapa cy’ “inyama nziza” gishobora kuyobya, kandi ko ibiryo bikungahaye ku ntungamubiri kandi bishingiye ku bimera akenshi bitanga inyungu nyinshi mu gihe kirekire. Guhindura gusa poroteyine z’ibinyamisogwe n’izindi poroteyine z’ibimera bishobora kugufasha guhaza ibyo ukeneye mu gihe bigufasha mu buzima bwawe no mu mibereho myiza yawe.
Mu myaka ibarirwa muri za mirongo, inkoko yamamajwe nk'inyama "zifite ubuzima bwiza". Guhera mu myaka ya 1970, ubukangurambaga bw'ubuzima rusange bwagaragaje ko ifite ibinure bike ugereranyije n'inyama zitukura, buyishyira mu mwanya wayo nk'amahitamo meza ku buzima bw'umutima. Iki gitekerezo cyarakomeje - kandi abantu benshi baracyafata inkoko nk'amahitamo meza kurushaho. Ariko ukuri muri iki gihe gutandukanye cyane n'ibyo ubwo butumwa bwa mbere bwavugaga.
Inkoko zo muri iki gihe zo mu maduka ni umusaruro w’ubworozi bw’inkoko bwagenewe gukura vuba no gutanga umusaruro mwinshi. Nubwo izi nyoni zishobora kugaragara nk’izidafite ibinure byinshi, karori nyinshi ubu zikomoka ku binure aho kuba poroteyine, kandi igice kinini cy’ayo mavuta kiba cyuzuye. Indyo irimo ibinure byinshi ifitanye isano n’ibyago byo kurwara indwara z’umutima, diyabete yo mu bwoko bwa 2, na kanseri nyinshi, harimo kanseri y’ibere, prostate, na kanseri y’inkondo y’umura. Muri make, inkoko ntabwo ari amahitamo y’ibinure bike, “yizewe”.
Mu buryo bunyuranye, poroteyine zishingiye ku bimera nka chickpeas, lentils, ibishyimbo, na tofu bitanga poroteyine zidafite ibinure byuzuye. Bitanga kandi fibre, vitamine, imyunyungugu, na antioxydants bifasha ubuzima bw'igihe kirekire. Fibre, cyane cyane, ni ingenzi ku buzima bw'umutima n'igogora—inyungu utabona muri poroteyine y'inyamaswa. Guhinduranya inkoko n'inyama z'inkoko ntibigabanya gusa kurya ibinure byuzuye; byongera intungamubiri muri rusange kandi bifasha kurinda indwara zidakira.
10.
Indyo y'abarya inyama ntigira ubwoko butandukanye cyangwa irarambirana
Indyo y’abarya ibikomoka ku bimera ntabwo irambiranye. Itera imbaraga zo guhanga udushya mu gikoni, ikakwereka uburyohe bushya n’imiterere mishya, kandi ikaguha ibiryo byinshi birimo intungamubiri. Igitekerezo cy’uko kurya ibikomoka ku bimera ari bike ni umugani gusa—numara gusuzuma uburyo bwo kubirya, uzabona ko ibiryo by’abarya ibikomoka ku bimera bitandukanye kandi bishimishije nk’ubundi buryo bwose bwo kubirya.
Imwe mu migani ikomeje kuvugwa ku mirire y’abarya inyama ni uko idasanzwe, ihora igaruka, cyangwa ikagarukira kuri salade na tofu. Abantu benshi bibwira ko kugabanya inyama, amata n’amagi bivuze ko umuntu areka uburyohe, guhanga udushya, cyangwa ubudasa. Iyi myumvire idasobanutse neza ni ukuri. Indyo y’abarya inyama iteguwe neza ishobora kuba nziza, itandukanye, kandi yuzuyemo uburyohe, irimo ibiryo n’ibikoresho biva hirya no hino ku isi.
Mu by'ukuri, ibimera bitanga ubwoko butandukanye bw'imiterere, amabara, n'uburyohe. Tekereza kure y'imboga z'amababi - hari imboga z'imizi, ibijumba, ibinyamisogwe, ibinyampeke byuzuye, imbuto z'imiti, imbuto, ibihumyo, n'imbuto bishobora guhuzwa mu buryo butagira ingano. Amafunguro yo ku isi yose amaze igihe kinini yishingikirije ku bimera by'ingenzi: Amafunguro yo mu Buhinde, mu Burasirazuba bwo Hagati, mu Nyanja ya Mediterane, muri Afurika no muri Aziya y'Iburasirazuba yose agaragaza amafunguro meza kandi ashimishije, ajyanye n'ibimera. Kuva kuri curry z'ibishyimbo ziryoshye kugeza ku isupu y'ibishyimbo ikarishye, amasahani y'imboga zikaranze, makaroni akozwe mu bimera, cyangwa salade y'ibinyampeke irimo imbuto z'imiti, imbuto n'ibyatsi bishya, ubwoko butandukanye ntagereranywa.
Uretse uburyohe, indyo itandukanye y’abarya ibikomoka ku bimera ikungahaye ku ntungamubiri. Harimo ubwoko bwinshi bw’imboga, ibinyamisogwe, ibinyampeke byuzuye, na poroteyine zikomoka ku bimera bitanga ubwoko bwinshi bwa vitamine, imyunyungugu, antioxydants, na fibre—intungamubiri zigoye kubona mu ndyo zishingiye ku bikomoka ku matungo. Gutegura amafunguro, umusaruro w’ibiryo by’igihembwe, no kugerageza ibimera, ibirungo, n’uburyo bwo guteka bituma buri funguro ritandukana, rishimishije kandi rishimishije.
Ibitekerezo bya nyuma ku gusesengura imigani y'abarya ibikomoka ku bimera
Muri iyi nyandiko, twasesenguye zimwe mu nkuru zishingiye ku migani ihoraho ku bijyanye n’ibikomoka ku bimera kandi dutanga ibisobanuro bisobanutse kandi bishingiye kuri siyansi. Kuva ku bibazo bya poroteyine kugeza ku mata, inkoko, no kutumvikana ku bidukikije, izi nkuru za Vegan Myths zavuguruwe: Ibintu Bijyanye n’indyo y’ibikomoka ku bimera zigaragaza ko ubuzima bushingiye ku bimera buteguwe neza ari intungamubiri kandi burambye. Mu gusobanukirwa ukuri kuri iyi nkuru, ushobora gufata ibyemezo bisobanutse, ukishimira indyo itandukanye kandi ishimishije, kandi ukizera ibyiza byo kubaho mu bimera gusa.
Ibaza Bikunda Ubaza
Ese indyo y’abarya inyama yuzuye mu mirire?
Yego! Indyo y’abarya ibikomoka ku bimera iteguwe neza itanga intungamubiri zose z’ingenzi. Intungamubiri z’ingenzi ugomba kwitaho ni vitamine B12 na vitamine D, ariko izi ntungamubiri zishobora kuboneka byoroshye binyuze mu biribwa bikungahaye ku ntungamubiri cyangwa inyongeramusaruro. Indyo itandukanye irimo ibinyamisogwe, ibinyampeke byuzuye, imboga, imbuto, imbuto z’ubunyobwa n’imbuto zihagije ku ntungamubiri nyinshi.
Ese abarya inyama cyangwa imboga bashobora kubona poroteyine ihagije?
Yego rwose. Ibinyoma by’abarya inyama ku nyama na poroteyine byarashaje. Inkomoko y’ibimera nk’ibishyimbo, lentile, tofu, tempeh, imbuto, n’ibinyampeke byose bitanga poroteyine ihagije kugira ngo ubuzima bube bwiza, imitsi ikomeze kumererwa neza, ndetse n’ingufu muri rusange.
Ese abarya inyama badafite icyuma na kalisiyumu?
Oya rwose. Ibinyoma bisanzwe ku bijyanye n'uburibwe bw'ibimera. Ibisobanuro bigaragaza ko ubutare na kalisiyumu biboneka mu biribwa by'ibimera. Ibyatsi bibisi, ibinyamisogwe, imbuto, amata y'ibimera agizwe n'ibinyamisogwe, na tofu bitanga iyi myunyu ngugu. Guhuza ibiryo bikungahaye kuri feri na vitamine C byongera ubushobozi bwo kwinjiza ibiryo.
Ese inkoko cyangwa izindi "nyama zitarimo ibinure" ni byiza kurusha ibimera?
Inkoko zo muri iki gihe ntabwo zimeze neza cyangwa ngo zibe nzima nkuko byahoze mbere. Inyama nyinshi ziba zifite ibinure byinshi byuzuye. Poroteyine z'ibimera nk'ibishyimbo, ibishyimbo n'amashu bitanga poroteyine nta ngaruka mbi ku buzima ziterwa n'inyama.
Ese hari ibinyoma byimbitse ku buzima bw'abarya inyamanswa zitari zo?
Imigani myinshi ishaje cyangwa irayobya. Urugero, igitekerezo cy'uko abarya inyama cyangwa abarya inyama baba bafite poroteyine nke, bafite intege nke, cyangwa badafite ubuzima bwiza ni ikinyoma rwose. Ubushakashatsi bushyigikiwe na siyansi bwerekana ko indyo itegurwa neza y’abarya inyama cyangwa abarya inyama ishyigikira imbaraga, imbaraga, n’ubuzima bw’igihe kirekire.
