Sobanukirwa byinshi ku binure n’akamaro kabyo[AMAFOTO]
Tugiye kurebera hamwe byinshi ku binure; ibyiza byabyo, ibibi, akamaro ndetse n’aho ushobora kubisanga.
Akamaro k’ibinure ku mubiri
Icyo twaheraho ni uko ibinure nk’izindi ntungamubiri zikenerwa, ni ingenzi cyane ku buzima. Kuko bifasha mu mikorere n’imiterere y’ingingo zitandukanye z’umubiri ibi bikurikira:
Akamaro gakomeye k’ibinure ku mubiri ni isoko ikomeye cyane y’imbaraga umubiri ukoresha, ndetse bifasha no kuringaniza imisemburo mu mubiri.
Byitabazwa mu kwinjiza vitamin n’imyunyungugu mu mubiri; Vitamin A, D, E ndetse na K zinjira gusa zinyuze mu binure. Bishatse kuvuga ko bidahari izo vitamin zidashobora kubona uburyo zinjizwa ngo zikore mu mubiri.
Ni ingenzi cyane mu iyubakwa ry’igice cy’akaremangingo (cell membranes), kirinda cyane akaremangingo ndetse bigatuma umubiri uhora ku rugero rukwiye rw’ibiwugize (homeostasis), ugahora ku bushyuhe bukwiye.
Ibinure bigira uruhare runini mu kugira uruhu rwiza n’umusatsi.
Dukeneye ibinure cyane kugira ngo imibiri yacu ibashe gukora neza uko bikwiye akazi gatandukanye.
Ubwoko bw’ibinure mu byo kurya
Saturated fats (Ibinure byuzuye)
Zimwe mu ngero z’ibinure byuzuye
Ibinure byuzuye kuva cyera byagiye bifatwa nk’isoko y’umubyibuho ukabije, ndetse abahanga mu by’imirire bakagira inama benshi kwirinda ibinure bituruka ku matungo no kongera ibinyamasukari (nk’imiceri, ibigori, ingano n’ibindi) ndetse n’ibyongewemo amasukari (nk’imitobe, biscuit na za soda).
Imihindagurikire mu mirire (kugabanya ibinure no kongera ibinyasukari) ntibyabujije gukomeza kongera umubyibuho ukabije
Gusa ibi byose ntibyagabanyije umubyibuho cg se izindi ndwara zikomeye ahubwo zarushijeho kwiyongera. Byerekana ko ibi binure ataribyo kibazo.
Soma hano ingaruka ziterwa no kugira umubyibuho ukabije Ingaruka zizanwa no kugira umubyibuho ukabije
Bitandukanye n’ibyo benshi bazi, kurya ibikungahaye ku binure ubushakashatsi bwerekana ko nta ngaruka bigira mu gutera indwara z’umutima, izibasira udutsi duto dutwara amaraso cg se stroke n’umubyibuho ukabije.
Urugero rw’ibinure byuzuye; ikimuri, fromage, inyama yaba iz’inka, inkoko, ingurube n’izindi (ariko bikaba byiza atari intuburano), amata n’ibindi bikomoka ku matungo.
Unsaturated fats (Ibinure bituzuye)
urugero rw’ibinure bituzuye
Monounsaturated fats
ibi binure bifite akamaro ko kurinda umutima no gufasha umubiri mu kubika ibinure, kugabanya ibiro, gukora neza k’umusemburo wa insulin (uyu musemburo ugira uruhare runini cyane mu kubyibuha cg kunanuka k’umuntu) ndetse no guhorana imbaraga.
Ibyo kurya dusangamo ibi binure: avoka, utubuto twa macadamia, olive na olive oil, almonds, inzuzi z’ibihaza na sesame ndetse n’ubunyobwa.
Polyunsaturated fats
Aha niho dusanga ibinure bya omega 3 na omega 6. Omega 3 igabanya ububyimbirwe, igafasha imisemburo guhora ku rugero rukwiye ndetse no kurinda agahu k’uturemangingo (cell membranes). Omega 6 ifasha cyane mu mikorere y’ubwonko n’imikaya, nubwo yo ishobora gutera ububyimbirwe mu mubiri.
Umubiri ukenera urugero ruto cyane rwa Omega 6 (dore ko inaboneka mu bintu byinshi cyane nk’ibyo kurya bikaranze, ifiriti, imigati, biscuits n’ibindi bifunze mu mapaki).
Niyo mpamvu ari ngombwa kurya cyane ibikungahaye kuri Omega 3 nk’amafi, utubuto duto twa walnuts na flaxseed ndetse na’amavuta y’ibihwagari ukirinda kurya byinshi birimo Omega 6 (nk’amavuta y’ibigori cg se na soy sauce) kuko byongera ububyimbirwe mu mubiri.
Trans fats
Zimwe mu ngero z’ibyo kurya bibonekamo trans fats
Ubu nibwo bwoko bw’ibinure bibi, kandi bidapfa kuboneka mu buryo busanzwe, kuko bisaba guhindurwa ukundi ahanini bikorewe mu nganda.
Ibi binure biboneka ariko habayeho ihindura ry’ibinure bisanzwe nko mu ikorwa ry’amavuta ya soya cg ibigori, hakoreshejwe ikinyabutabire cya hydrogen (hydrogenated oil).
Ibi uzabisanga no ku du papuro bomeka kubyo kurya byakorewe mu nganda, handitseho “partially hydrogenated oil”.
Amavuta y’ibigori na soya abonekamo Omega 6 nyinshi cyane, ariyo itera ububyimbirwe mu mubiri na allergies ku bantu bamwe na bamwe.
Tuzakomeza turebera hamwe, uko ibinure bibikwa igihe bigeze mu mubiri n’uko bihinduka.
SOURCE: UMUTIHEALTH