Humane Foundation

Mu myaka yashize, habaye ubwiyongere bugaragara mu mubare w’abantu bakurikiza ibiryo bikomoka ku bimera kubera impamvu zishingiye ku myitwarire y’imyitwarire ndetse n’ubuzima bwiza. Mu gihe indyo y’ibikomoka ku bimera ikuyemo ibikomoka ku nyamaswa zose, ni ngombwa gutekereza ku ngaruka iri hitamo ry’imirire rishobora kugira ku buzima bw’umuntu muri rusange, cyane cyane mu bijyanye n’ubuzima bwigifu no kwirinda indwara. Kimwe mu bintu by'ingenzi bigize indyo yuzuye ibikomoka ku bimera byizwe cyane ni uruhare rwa fibre. Fibre, iboneka cyane mu biribwa bishingiye ku bimera, igira uruhare runini mu kubungabunga igogora ryiza no kwirinda indwara zidakira. Muri iki kiganiro, tuzasuzuma akamaro ka fibre mu mafunguro y’ibikomoka ku bimera, ingaruka zayo ku buzima bwigifu, nuburyo ishobora gufasha mukurinda indwara zitandukanye. Mugusobanukirwa uruhare rwa fibre mumirire yibikomoka ku bimera, abantu barashobora gufata ibyemezo byuzuye kubijyanye no guhitamo imirire kandi bagaharanira inzira nziza…

Gutangira ubuzima bwa kaminuza nibintu bitangaje byuzuyemo uburambe bushya nibibazo. Kubanyeshuri b’ibikomoka ku bimera, kuyobora iyi nzibacyuho birashobora kuza hamwe nimbogamizi zidasanzwe. Kuva gucunga imirire ikenera imbaraga zimibereho, gukomeza ubuzima bwibikomoka ku bimera mugihe uhuza imyigire namashuri mbonezamubano bisaba gutegura no gutekereza neza. Kubwamahirwe, hamwe ninama zingirakamaro, urashobora guhuza byimazeyo ibikomoka ku bimera mubuzima bwawe bwa kaminuza kandi ugatera imbere haba mumashuri ndetse no mubuzima. Guteka Byinshi: Ingengo yimari yawe nubuzima bwiza Bumwe mu buryo bukomeye bwo gucunga indyo y’ibikomoka ku bimera nkumunyeshuri ni uguteka cyane. Ubu buryo butanga inyungu nyinshi, zirimo kuzigama igihe, gukoresha neza ikiguzi, no korohereza, bigatuma igikoresho cyingirakamaro kubantu bose bagendana nubuzima bwa kaminuza. Gutegura amafunguro menshi bigufasha koroshya uburyo bwo guteka kandi ukemeza ko uhora ufite intungamubiri zintoki mukiganza, nubwo mugihe cyinshi cyane…

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…

Kurya inyama nyinshi, cyane cyane inyama zitukura kandi zitunganijwe, byahindutse ikiranga indyo yuburengerazuba. Ariko, ibimenyetso byinshi bya siyansi byerekana ko ubu buryo bwimirire bushobora kuzana ingaruka zikomeye kubuzima - cyane cyane ko bishoboka ko kanseri ishobora kwandura. Kuva kuri kanseri yibara kugeza mubindi bice bifitanye isano na kanseri itera kanseri mugihe cyo gutunganya cyangwa uburyo bwo guteka ubushyuhe bwo hejuru, isano iri hagati yo gufata inyama nyinshi na kanseri biragoye kubyirengagiza. Iyi ngingo irasesengura ubushakashatsi buheruka bwerekana uburyo guhitamo imirire bigira ingaruka kuri kanseri, ikanasuzuma uburyo bwihishe inyuma yubu bushakashatsi, ikanagaragaza intambwe zifatika - nko kugabanya inyama zitunganijwe cyangwa kwakira ubundi buryo bushingiye ku bimera - zishobora guha abantu ubushobozi bwo gufata ibyemezo byubuzima bwiza kumara igihe kirekire.

Mu myaka yashize, habaye izamuka rikomeye mu kwamamara kw’ibiryo bishingiye ku bimera, aho abantu benshi bagenda bahindura imibereho y’ibikomoka ku bimera. Kuva kugabanya ibyago byindwara zidakira kugeza kuzamura imibereho myiza muri rusange, ibyiza byimirire ishingiye ku bimera byanditse neza. Kubera ko impungenge zigenda ziyongera ku bidukikije ndetse n’imibereho y’inyamaswa, abantu benshi bahindukirira indyo y’ibikomoka ku bimera mu rwego rwo kuzamura ubuzima bwabo gusa ahubwo binagira ingaruka nziza ku isi. Muri iki kiganiro, tuzasesengura uburyo butandukanye uburyo indyo y’ibikomoka ku bimera ishobora kuzamura ubuzima bwawe muri rusange n’imibereho myiza, ishyigikiwe n’ibimenyetso bya siyansi. Waba utekereza guhindura ibiryo bikomoka ku bimera cyangwa ufite amatsiko gusa ku nyungu zishobora guterwa, iyi ngingo izacengera mu buryo bwinshi uburyo gutera imbere ku bimera bishobora kuganisha ku buzima bwiza kandi bushimishije. Noneho, reka turebe neza…

Mu myaka yashize, imibereho y’ibikomoka ku bimera imaze gukundwa cyane, atari inyungu z’imyitwarire n’ibidukikije gusa ahubwo inagira ingaruka ku buzima. Ariko, ikibazo gikunze kuvuka mubatekereza guhindura indyo ishingiye ku bimera ni, "Ese kuba ibikomoka ku bimera bihenze?" Igisubizo kigufi nuko bitagomba kuba. Mugusobanukirwa ikiguzi kijyanye no kurya ibikomoka ku bimera no gukoresha ingamba zo guhaha zubwenge, urashobora gukomeza ingengo yimari kandi ifite intungamubiri. Hano haravunika ibyo ugomba gutegereza ninama zo kugumya ibiciro gucungwa. Ikigereranyo cyo Kugereranya Ibikomoka ku bimera Ibiribwa byinshi bigize urufatiro rwimirire myiza y’ibikomoka ku bimera bisa n’ibintu bihendutse bishimangira indyo y’Abanyamerika. Muri byo harimo ibintu nka makaroni, umuceri, ibishyimbo, n'umugati - ibiryo bikoresha ingengo yimari kandi bitandukanye. Iyo uhindutse mubuzima bwibikomoka ku bimera, ni ngombwa gusuzuma uburyo ibi bikoresho bigereranywa nigiciro na…

Indyo ishingiye ku bimera irashobora gushyigikira imbaraga nimbaraga? Umugani umaze igihe kinini uvuga ko ibikomoka ku bimera bigabanya imbaraga z'umubiri biragenda bisenywa n'ubushakashatsi bwa siyansi ndetse n'ibyo abakinnyi bakomeye bagezeho. Kuva kuri poroteyine zuzuye zishingiye ku bimera kugeza igihe cyo gukira vuba, indyo yateguwe neza itanga ibikenewe byose kugirango imitsi ikure, kwihangana, hamwe nubuzima bwiza muri rusange. Muri iki kiganiro, tuzagaragaza uburyo imirire ikoreshwa n’ibimera ihagaze ku mirire gakondo, twerekane ingero zishimishije z’abakinnyi b’ibikomoka ku bimera bangiza amateka, kandi dukemure ibibazo rusange bijyanye na poroteyine nintungamubiri. Waba ukurikirana intego zo kwinezeza kugiti cyawe cyangwa guhatanira kurwego rwo hejuru, menya uburyo kugenda ibikomoka ku bimera bishobora kongera imbaraga zawe mugihe uhuza nubuzima bwiza.

Kwemera ubuzima bwibikomoka ku bimera birashobora kubanza kuba ingorabahizi, hamwe nimpinduka zo kurya, gusabana, no gutegura imirire. Nyamara, nkuko ibimera bishingiye ku bimera bigenda byiyongera kandi bikagerwaho, gukora switch igenda igerwaho. Byaba biterwa nimpungenge zimyitwarire, inyungu zubuzima, cyangwa ingaruka kubidukikije, ibikomoka ku bimera bitanga amahirwe yo guhitamo ibitekerezo byerekana indangagaciro zawe. Aka gatabo karasenya inzitizi zisanzwe - nko gushakisha ibicuruzwa bikomoka ku bimera cyangwa guhindura imikorere mishya - kandi bigasangira inama zifatika zo kuyobora izo mpinduka byoroshye kandi byiringiro

Soya, intungamubiri zikungahaye ku ntungamubiri zishingiye kuri poroteyine, imaze igihe kinini yizihizwa kubera byinshi kandi bigirira akamaro ubuzima. Kuva kuri tofu na tempeh kugeza amata ya soya na edamame, itanga intungamubiri zingenzi nka proteyine, fibre, omega-3s, fer, na calcium - byose ni ngombwa kugirango ubuzima bwiza bugerweho. Ariko, imyumvire itari yo ku ngaruka zayo ku buzima bw'abagabo yateje impaka. Soya irashobora gushyigikira imikurire? Ese bigira ingaruka kumisemburo cyangwa byongera kanseri? Dushyigikiwe na siyanse, iyi ngingo ikuraho iyi migani kandi yerekana ubushobozi bwa soya: gufasha imikurire, gukomeza kuringaniza imisemburo, ndetse no kugabanya ibyago bya kanseri ya prostate. Kubagabo bashaka indyo yuzuye ishyigikira intego zo kwinezeza mugihe batitaye kubidukikije, soya irerekana ko ari inyongera ikomeye ikwiye kubitekerezaho

Soya yateje impaka nyinshi ku isano ifitanye na kanseri, bitewe ahanini n'ibirimo phytoestrogene - ibinyabuzima bisanzwe bigana estrogene. Ibihuha hakiri kare byateje impungenge soya yongera ibyago byo kurwara kanseri yangiza imisemburo nka amabere na prostate. Nyamara, ubushakashatsi bwimbitse bugaragaza inkuru itanga icyizere: soya irashobora gutanga inyungu zo gukingira kanseri zimwe. Kuva kugabanya ingaruka za kanseri kugeza gushyigikira gukira mubari bamaze gupimwa, iyi ngingo iragaragaza siyanse iri inyuma ya phytoestrogène ikanagaragaza uburyo kongera soya mumirire yawe bishobora kugira uruhare mubuzima bwiza no kwirinda kanseri