Indyo yumuntu yagize ubwihindurize bukomeye mumateka, hamwe nibintu bitandukanye byumuco nibidukikije bigira ingaruka kubyo turya. Imwe mu mpinduka zikomeye mu mirire yacu ni uguhindura kuva ahanini ku bimera bishingiye ku nyama zishingiye ku nyama. Nyamara, ubushakashatsi buherutse kwerekana uburyo abakurambere bacu bashoboye gutera imbere no kubaho batiriwe barya inyama. Ibi byatumye abantu bashishikazwa no gusobanukirwa nihindagurika ry’imirire y’abantu n’uruhare rw’ibiribwa bishingiye ku bimera mu mibereho ya ba sogokuruza. Ibimenyetso byerekana ko abakurambere bacu ba mbere bari ibyatsi, barya indyo ikungahaye ku mbuto, imboga, imbuto, n'imbuto. Gusa havutse amashyirahamwe yo guhiga no gukusanya hamwe niho kurya inyama byiganje. Muri iki kiganiro, tuzasuzuma ubwihindurize bwimirire yabantu kandi twinjire mubimenyetso bifatika byerekana ko abakurambere bacu bashoboye gutera imbere batarya inyama. Tuzasuzuma kandi inyungu zishobora guteza ubuzima mu mirire ishingiye ku bimera n'akamaro kayo ku isi ya none, aho kurya inyama biboneka hose.
Abantu babanjirije amateka baryaga ibiryo bishingiye ku bimera.
Ingeso yimirire yabasekuruza bacu babanjirije amateka itanga ubushishozi bwihindagurika ryimirire yabantu. Ubushakashatsi bwimbitse hamwe n’ibimenyetso bya kera byerekana ko indyo ishingiye ku bimera ari yo yiganjemo ibibatunga ku bantu babayeho kera. Ubwinshi bwumutungo ushingiye ku bimera, harimo imbuto, imboga, imbuto, imbuto, n'ibinyamisogwe, byatanze isoko yizewe kandi yoroshye kubasekuruza bacu. Bayobowe nibikenewe nibidukikije, abantu bo hambere bamenyereye ibibakikije kandi batera imbere muburyo butandukanye bwibiribwa bishingiye ku bimera bahabwa. Ubu buryo bwo kurya bushingiye ku bimera ntabwo bwatanze intungamubiri ningufu gusa ahubwo byanagize uruhare runini mubwihindurize niterambere ryubwoko bwacu.
Indyo ishingiye ku bimera itanga intungamubiri zingenzi.
Indyo ishingiye ku bimera ikomeje kumenyekana nkinzira yizewe kandi ifatika yo kubona intungamubiri zingenzi kubuzima bwiza. Mu kwibanda ku biribwa bitandukanye bishingiye ku bimera nkimbuto, imboga, ibinyampeke, ibinyamisogwe, nimbuto, abantu barashobora kwemeza vitamine, imyunyu ngugu, na fibre y'ibiryo. Izi ntungamubiri ni ingenzi mu gushyigikira imikorere y’umubiri, kugabanya ibyago byindwara zidakira, no gukomeza ubuzima bwiza muri rusange. Indyo zishingiye ku bimera nazo zikunda kuba nke mu binure byuzuye na cholesterol, bishobora kugira uruhare mu kuzamura ubuzima bwumutima. Byongeye kandi, ibimera bishingiye ku bimera bya poroteyine, nka tofu, tempeh, ibinyomoro, na cinoa, bitanga aside amine yose ikenewe mu kubaka no gusana imyenda. Hamwe nogutegura neza no kwita ku ntungamubiri, indyo ishingiye ku bimera irashobora gutanga uburyo bwiza kandi bwintungamubiri kugirango duhuze ibyo dukeneye.
Abakurambere bacu bamenyereye ibiryo bishingiye ku bimera.
Mugihe cyose cyubwihindurize bwabantu, abakurambere bacu bagize ubushobozi budasanzwe bwo kumenyera ibidukikije bitandukanye nisoko ryibiryo. Imwe mu mihindagurikire y'ikirere kwari ukwinjiza indyo ishingiye ku bimera mu gutunga. Nk’abahigi-bahiga, abantu bo hambere bateraga imbere muburyo butandukanye bwimbuto, imboga, imbuto, nutubuto byoroshye kuboneka hafi yabo. Ibyo biryo bishingiye ku bimera byatanze isoko yintungamubiri zingenzi, harimo vitamine, imyunyu ngugu, na antioxydants, byafashaga ubuzima bwabo muri rusange. Byongeye kandi, kurya indyo ishingiye ku bimera byatumaga gufata neza fibre yimirire, bigatera igogorwa ryiza no gufasha gucunga ibiro. Muguhuza nimirire ishingiye ku bimera, abakurambere bacu bageze ku buringanire bwuzuye hagati yimirire yabo nubutunzi butangwa na kamere, byerekana kwihangana no guhuza nubwoko bwabantu.
Inyama zari ibikoresho bike.
Ku rundi ruhande, inyama zari umutungo muke kuri ba sogokuruza. Bitandukanye nuburyo bwinshi bwo guhitamo inyama, abantu bo hambere ntibashoboraga kubona proteine zinyamanswa kubera ingorane zijyanye no guhiga no gufata inyamaswa. Gukurikirana inyama byasabye imbaraga zumubiri nibikoresho byihariye, bigatuma guhiga bigenda neza. Kubera iyo mpamvu, abakurambere bacu bashingiye ahanini ku biribwa bishingiye ku bimera kugira ngo babone ibyo bakeneye. Uku kubura inyama kwatumye hashyirwaho ingamba zihamye zo guhiga no gukoresha ubundi buryo bw’ibiribwa, bikomeza kwerekana imbaraga n’imihindagurikire y’abantu bo hambere mu kugaburira ibibatunga bidashingiye cyane ku kurya inyama.
Ubuhinzi bwatangije inyama nyinshi.
Iterambere ry’ubuhinzi, imbaraga z’imirire y’abantu zatangiye guhinduka, harimo no kongera inyama. Mugihe societe yavuye mubuzima bwabahigi-bakusanya ubuzima bwimuka ikajya mubuhinzi butuwe, gutunga amatungo byatanze isoko yinyama kandi byoroshye kuboneka. Imikorere y'ubworozi yatangaga itungo rihamye ry’amatungo yashoboraga kororerwa inyama, amata, nubundi buryo bwagaciro. Ihinduka ry'umusaruro w'ibiribwa ryatumaga hagenzurwa cyane kuboneka kw'inyama kandi byagize uruhare mu kuzamura inyama mu bihugu by’ubuhinzi bwambere. Byongeye kandi, guhinga ibihingwa bigaburira amatungo byorohereje kwagura umusaruro w’inyama, bituma abaturage benshi bakomeza kurya indyo y’inyama. Iyi nzibacyuho yaranze intambwe yingenzi muburyo bwimirire yabantu, bigahindura uburyo tubona no kwinjiza inyama mubiryo byacu.
Inganda zatumye kurya inyama nyinshi.
Inganda zazanye impinduka zikomeye muburyo ibiryo byakozwe, bituma inyama ziyongera. Mugihe imijyi niterambere ryikoranabuhanga byafashe ingamba, ubuhinzi gakondo bwahaye inzira uburyo bunoze kandi bukomeye bwo gutanga inyama. Iterambere ryubuhinzi bwuruganda nubuhanga bwo gutanga umusaruro mwinshi byatumye iterambere ryihuta ryinganda zinyama, bituma habaho kwiyongera gutangaje kuboneka kwinyama kandi bihendutse. Ibi, hamwe no kuzamuka kwabaguzi no guhindura imyumvire yabaturage ku nyama nkikimenyetso cyiterambere ndetse numwanya, byagize uruhare mumuco wo kurya inyama nyinshi. Ubworoherane nubwinshi bwinyama mumiryango igezweho yateye imbere mu nganda byatumye habaho ihinduka ryibyo kurya, inyama zikunze gufata umwanya wambere mubiryo no kurya. Icyakora, ni ngombwa gusuzuma neza ingaruka z’ibidukikije, imyitwarire, n’ubuzima biterwa no kurya inyama zikabije no gutekereza ku bundi buryo bwo guhitamo imirire buteza imbere ubuzima bwiza.
Kurya cyane inyama birashobora kwangiza ubuzima.
Kurenza urugero rwinyama birashobora kugira ingaruka mbi kubuzima bwabantu. Mugihe inyama zishobora kuba isoko yintungamubiri zingenzi nka proteyine na vitamine zimwe na zimwe, gufata cyane birashobora kugira uruhare mubibazo bitandukanye byubuzima. Kurya cyane inyama zitukura kandi zitunganijwe byagize uruhare runini mu kwandura indwara zidakira nk'indwara z'umutima n'imitsi, diyabete yo mu bwoko bwa 2, na kanseri zimwe na zimwe. Ibinure byuzuye na cholesterol biboneka mu nyama, cyane cyane iyo bikoreshejwe ku bwinshi, birashobora kugira uruhare mu kuzamura urugero rwa cholesterol mu maraso no gutera aterosklerose. Byongeye kandi, inyama zitunganijwe akenshi zirimo inyongeramusaruro nuburinda bishobora kugira ingaruka mbi kubuzima. Indyo yuzuye kandi itandukanye ikubiyemo ibice bikwiye byinyama, hamwe nibiribwa byinshi bishingiye ku bimera, birashobora gufasha guteza imbere ubuzima bwiza no kugabanya ingaruka ziterwa no kunywa inyama nyinshi. Ni ngombwa ko abantu kuzirikana ibyo barya inyama bagahitamo neza kubijyanye nimirire yabo kugirango babeho neza.
Indyo ishingiye ku bimera irashobora kwirinda indwara.
Indyo zishingiye ku bimera zimaze kwitabwaho cyane kubushobozi bwazo bwo kwirinda indwara. Ubushakashatsi bwerekana ko abantu bakurikiza ibiryo ahanini bishingiye ku bimera , bikungahaye ku mbuto, imboga, ibinyampeke, ibinyamisogwe, n'imbuto, bashobora kugira ibyago byo kwandura indwara zidakira. Iyi ndyo isanzwe iba ifite ibinure byuzuye na cholesterol, mugihe iba myinshi muri fibre, antioxydants, na phytochemicals. Ibi bice bishingiye ku bimera byahujwe n’inyungu nyinshi z’ubuzima, harimo umuvuduko ukabije w’amaraso, kunoza isukari mu maraso , kugabanya umuriro, no kongera ubuzima bw’umutima. Byongeye kandi, indyo ishingiye ku bimera yerekanye ubushobozi mu kugabanya ibyago byo kubyibuha cyane, ubwoko bumwe na bumwe bwa kanseri, hamwe no guta imyaka. Kwinjiza ibiryo byinshi bishingiye ku bimera mu mafunguro yacu birashobora kuba intambwe igaragara yo gukumira indwara no guteza imbere imibereho myiza muri rusange.
Indyo zishingiye ku bimera zangiza ibidukikije.
Indyo ishingiye ku bimera ntabwo ifite akamaro kanini ku buzima gusa ahubwo inagira uruhare mu mibereho irambye kandi yangiza ibidukikije. Mu kugabanya gushingira ku buhinzi bw’inyamaswa, n’uruhare runini mu kwangiza ibyuka bihumanya ikirere, gutema amashyamba, no kwanduza amazi, indyo y’ibimera ifasha kugabanya ingaruka z’ibidukikije ku musaruro w’ibiribwa. Ubworozi busaba ibintu byinshi, birimo ubutaka, amazi, n'ibiryo, bigatuma amashyamba yiyongera ndetse no kwangiza aho atuye. Ibinyuranye, ibiryo bishingiye ku bimera bisaba amikoro make kandi bifite ikirenge cyo hasi cya karubone. Byongeye kandi, muguhitamo proteine zishingiye ku bimera nkibinyamisogwe, tofu, cyangwa tempeh, abantu barashobora kugabanya gukoresha amazi kandi bakagira uruhare mubikorwa byo kubungabunga amazi. Guhindura ibiryo bikomoka ku bimera ntabwo bigirira akamaro ubuzima bwacu gusa ahubwo binagira uruhare runini mukubungabunga no kurinda umubumbe wacu ibisekuruza bizaza.
Abakurambere bacu bateye imbere nta nyama.
Gusobanukirwa amateka yimirire yabantu byerekana ko abakurambere bacu bateye imbere badashingiye cyane ku nyama nkisoko y'ibanze. Ubushakashatsi bwibiryo byabantu byambere byerekana ko abakurambere bacu bariye ibiryo bitandukanye byibimera, harimo imbuto, imboga, imbuto, imbuto, nintete. Iyi ndyo ishingiye ku bimera yabahaye intungamubiri za ngombwa, vitamine, n’amabuye y'agaciro akenewe kugira ngo abeho kandi abeho neza. Ibimenyetso bya kera byerekana ko guhiga no kurya inyama bitari umuco wa buri munsi cyangwa wihariye kubantu ba mbere ahubwo ko byabaye rimwe na rimwe. Abakurambere bacu bamenyereye ibidukikije bakoresheje neza umutungo mwinshi wibimera baboneka, byerekana kwihanganira imiterere yabantu. Mugihe tumenye intsinzi yabasekuruza bacu ibiryo bishingiye ku bimera, turashobora gushishikarizwa no gusuzuma akamaro ko kwinjiza ibiryo byinshi bishingiye ku bimera mubyo kurya byacu bigezweho kugirango ubuzima bwiza kandi burambye.
Mu gusoza, ubwihindurize bwimirire yabantu ni ingingo ishimishije ikomeje kwigwa no kugibwaho impaka nabahanga nabashakashatsi. Nubwo abakurambere bacu bashobora kuba barokotse cyane cyane ku mafunguro ashingiye ku nyama, ibimenyetso byerekana ko banarya ibiryo bitandukanye bishingiye ku bimera. Hamwe niterambere mu buhinzi bugezweho no kuboneka uburyo butandukanye bwo guhitamo ibimera, ubu birashoboka ko abantu batera imbere mubiryo bikomoka ku bimera cyangwa ibikomoka ku bimera. Ubwanyuma, urufunguzo rwimirire myiza ruri muburinganire nubwoko butandukanye, bivuye mubiribwa bitandukanye abakurambere bacu bateye imbere.
Ibibazo
Nigute abakurambere bacu ba mbere babayeho kandi bagatera imbere batarya inyama mumirire yabo?
Abakurambere bacu ba mbere bashoboye kubaho no gutera imbere batarya inyama mumirire yabo bashingiye ku guhuza ibiryo bishingiye ku bimera, kurisha, no guhiga inyamaswa nto. Bamenyereye ibidukikije barya imbuto zitandukanye, imboga, imbuto, imbuto, n'imizi, bikabaha intungamubiri n'imbaraga. Byongeye kandi, bakoze ibikoresho nubuhanga bwo guhiga no gukusanya inyamaswa nto, nkudukoko, amafi, nimbeba. Ibi byabashaga kubona poroteyine n’ibinure bikenewe biva mu nyamaswa ku rugero ruto, mu gihe ahanini bashingiye ku biribwa bishingiye ku bimera kugira ngo babone ibibatunga. Muri rusange, indyo yabo itandukanye kandi ihuza n'imikorere yabafashaga kubaho no gutera imbere badashingiye gusa ku kurya inyama.
Nibihe bintu bimwe byingenzi byatumye habaho ihinduka ryimirire ishingiye ku bimera cyane cyane gushiramo inyama nyinshi mubiryo byabantu?
Hariho ibintu byinshi byingenzi byatumye habaho ihinduka ryimirire ishingiye ku bimera cyane cyane gushiramo inyama nyinshi mubiryo byabantu. Kimwe mu bintu by'ingenzi kwari uguteza imbere ubuhinzi, butuma umusaruro uva mu biribwa unoze ndetse no gutunga amatungo kugira ngo barye inyama. Byongeye kandi, kuvumbura no gukwirakwiza umuriro byatumye bishoboka guteka no kurya inyama, zitanga isoko yintungamubiri ningufu. Iterambere ry’umuco n’ikoranabuhanga, nko kuzamuka kw’imiryango ihiga no kwegeranya, guteza imbere ibikoresho n’intwaro, no kwagura inzira z’ubucuruzi, byorohereje kwinjiza inyama mu mafunguro y’abantu.
Ni mu buhe buryo ubwihindurize bwa sisitemu y'ibiryo n'amenyo byagize uruhare mu guhindura imirire yacu igihe?
Ubwihindurize bwa sisitemu yimyanya y amenyo byagize uruhare runini muguhindura imirire yacu mugihe runaka. Abakurambere bacu bari bafite indyo ishingiye ku bimera, hamwe na sisitemu yoroshye yo kurya no kumenyo bikwiranye no gusya no guhekenya. Mugihe abakurambere bacu batangiye kurya inyama nyinshi, sisitemu yimigirire yacu yamenyereye gutunganya proteyine hamwe namavuta neza. Iterambere ry amenyo aruhije cyane, nka molars na kineine, byatumye habaho kwikinisha neza ibiryo bikaze. Ihinduka ry’imihindagurikire y'ikirere ryatumye amoko yacu atandukanya imirire yacu, akubiyemo ibiryo byinshi ndetse nintungamubiri. Rero, ubwihindurize bwa sisitemu yumubiri hamwe namenyo byoroheje kuva mumirire ishingiye kubihingwa cyane cyane mubindi bitandukanye.
Ni ibihe bimenyetso bihari byemeza igitekerezo cy'uko abantu bo hambere bari abahigi kandi bateranya neza, kabone niyo baba badashingiye cyane ku kurya inyama?
Hariho ibimenyetso byerekana ko abantu bo hambere bari abahigi kandi bateranya neza, kabone niyo baba badashingiye cyane ku kurya inyama. Ubushakashatsi bw'ibyataburuwe mu matongo bwerekana ko abantu bo hambere bari bafite indyo itandukanye, harimo n'ibiribwa bitandukanye. Bateje imbere ibikoresho byo guhiga no kuroba, nk'amacumu n'amafi. Byongeye kandi, ibimenyetso biva mu bisigazwa byabantu ba mbere, nko gusesengura amenyo, byerekana ko bari bafite ubushobozi bwo gutunganya no gusya ibiryo byibimera neza. Ibi byerekana ko abantu bo hambere bashoboye kwibeshaho binyuze mu guhiga no guhuriza hamwe, ibiryo byibimera bigira uruhare runini mumirire yabo.
Haba hari inyungu zubuzima zijyanye no gufata indyo isa nabasekuruza bacu ba mbere, hamwe no kurya inyama nkeya cyangwa ntizihari?
Nibyo, hari inyungu nyinshi zubuzima zijyanye no gufata indyo isa nabakurambere bacu ba mbere hamwe no kurya inyama nkeya cyangwa ntizibe. Ubushakashatsi bwerekana ko indyo nk'iyi, bakunze kwita “paleo” cyangwa “ibimera bishingiye ku bimera”, ishobora kugabanya ibyago byo kurwara indwara zidakira nk'indwara z'umutima, umubyibuho ukabije, na diyabete yo mu bwoko bwa 2. Irashobora kandi guteza imbere ubuzima bwo munda, kongera intungamubiri, no kugabanya ibiro. Byongeye kandi, indyo ishingiye ku bimera ubusanzwe iba myinshi muri fibre na antioxydants, ishobora kongera imikorere yumubiri no kugabanya umuriro mu mubiri. Nyamara, ni ngombwa kwemeza intungamubiri zikwiye hamwe nubwoko butandukanye mumirire kugirango uhuze ibyifuzo byose byimirire.