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Wari uziko kurya umugati wuzuye w’ingano byakurinda umubyibuho?

Umugati wuzuye w’ingano (whole wheat bread) ubonekamo ku rugero  ruri hejuru rwa vitamini, imyunyungungu, fibres ndetse na proteyine zifasha umubiri kugabanya ibinure.

Uyu mugati wuzuye w’ingano utarigeze unyuzwa mu ruganda ngo wongerwemo cyangwa ukurwemo ibindi bintu, ni ingenzi cyane ku buzima bw’umuntu kuko akamaro kawo gatandukanye n’ak’umugati usanzwe w’umweru ufite ku buzima kuko wo wiganjemo ibinyasukari gusa na proteyine nke.

Inkuru dukesha urubuga rwa Topsante ivuga ko umugati wuzuye w’ingano ugizwe n’ibyitwa Fibres, Manganese, Umuringa (cuivre) Vitamin B1, B3, B5, na B6 na Proteyine

Akamaro k’umugati wuzuye w’ingano

Abahanga mu by’imirire no kuboneza indyo yuzuye batanga inama zo kurya nibura fibres 21-25 g (ku bagore bari munsi y’imyaka 50) na 30-38g (ku bagabo bari munsi y’imyaka 50), ku barengeje imyaka 50; 21-30g.

Ubushakashatsi bwerekana ko abantu benshi batageza ku munsi urugero nkenerwa rwa fibres. Agace kamwe k’umugati wuzuye kabonekamo 3g za fibres, ni ukuvuga uduce 2 dushobora kuba twaguha byibuze 1/3 cya fibres nkenerwa ku munsi.

Kurya fibres zihagije bifasha urwungano ngogozi gukora neza, fibres kandi zifasha amara gukora neza no gutuma ibiyarimo bisohoka nta nkomyi.

Iyo amara adakora neza birangwa no guhorana uburibwe mu nda, ibyuka bihora bivuga, kwituma impatwe kenshi no kugira iseseme.

Gufata ifunguro rikize cyane kuri fibres bigufasha kwirinda no kurwanya ibi bibazo byose.

Umugati wuzuye w’ingano ubonekamo urugero ruri hejuru rwa manyesiyumu, uyu munyu ukaba ingenzi cyane, kuko witabazwa mu buryo umubiri ukoresha isukari ndetse no mu ikorwa ry’umusemburo wa insulin.

Ufasha kugabanya ibiro

Ubushakashatsi bwahowe muri ‘American Journal of Clinical Nutrition’ bwerekanye ko by’umwihariko ab’igitsina gore abarya cyane ibigizwe n’ingano zuzuye biyongera ibiro gacye cyane kurusha abarya ibigizwe n’ingano zahinduwe.

Kurya umugati wuzuye bigufasha kutiyongera ibiro mu kavuyo ugereranyije n’abarya umugati w’umweru.

Uyu mugati kandi ufasha kurinda indwara zibasira imikorere y’umubiri nka diyabeteumuvuduko ukabije w’amaraso, n’izindi z’umutima.

Ubushakashatsi buheruka bwerekana ko kurya ibikomoka ku tubuto duhinduwe (refined grains) nk’umuceri, ibikomoka ku ngano nka macaroni n’ifarini, za biscuits n’ibindi biza ku mwanya wa mbere mu byongera ibiro, gukora nabi kwa insulin (ibi bigahita bitera diyabete) n’imikorere mibi y’umubiri (ibi nibyo bitera nyuma kurwara diyabete n’indwara z’umutima).

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