Mu byo dukora byose dukenera ingufu haba mu gukoresha ubwonko kimwe no gukoresha umubiri. Ndetse akazi gasaba gutekereza niko gasaba umubiri ingufu nyinshi kuko ubwonko ni cyo gice cy’umubiri gikoresha ingufu nyinshi aho bwiharira 20% by’ingufu zikoreshwa. Izi ngufu rero nta handi tuzikomora uretse mu mafunguro yacu ya buri munsi.

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Nyamara amafunguro yose ntabwo anganya kuduha ingufu, ahubwo habaho n’azitwara cyane cyane nk’amafunguro agora igogora, nk’arimo ibinure bigerekeranye (tran-fats foods)

Hano twaguteguriye amafunguro atagoye kuboneka kandi aza ku mwanya w’imbere mu kuguha ingufu umubiri wawe ukeneye buri munsi.

Amafunguro y’ingenzi mu kuguha ingufu

Ibitonore bya soya

Ibitonore bya soya bitandukanye no kurya soya yumye niba ushaka ibikongerera ingufu kuko ibitonore bikungahaye kuri phytoestrogens zizwiho kuguha ingufu nyinshi. Gusa wibuke ko nta kubikaranga, ahubwo wowe togosa ushyiremo akunyu wirire.

Umuceri w’ikigina

Uyu ni umuceri utanyujijwe mu ruganda ngo bakureho agashishwa k’inyuma ku rutete (riz paddy). Uyu muceri uba ukungahaye kuri manganese, umunyungugu ufasha umubiri gukamura ingufu uzikura mu masukari na poroteyine bije mu byo wariye. Wawurisha imboga cyangwa agasosi k’inyama y’iroti (nubwo ngo iroti itagira isosi) ngombwa ni uko umuceri uwurya.

Ibijumba

Hari bamwe b’abanyamugi ngo bavuga ko batarya ibijumba kuko babiriye mu cyaro bakabihungira mu mugi nyamara burya niba ushaka ingufu ibijumba biri mu mafunguro azazikugezaho. Bikungahaye kuri beta-carotene ihindukamo vitamin A igeze mu mubiri ndetse na vitamin C bifatanya kurwanya umunaniro. Wowe bitogose byaba bihase cyangwa bidahase uteke agasosi cyangwa ibishyimbo byo kurisha nushaka ugerekeho. Ikizakwemeza ibyiza byabyo uzabihe umwana urebe.

Ubuki

Wajyaga wibaza icyo wasimbuza ibinyobwa byongera ingufu biva mu ruganda? Burya ikiyiko cy’ubuki kiguha ingufu zingana n’izo uhabwa n’agacupa kamwe ka bya binyobwa byongera ingufu. Wabushyira mu gikoma cyangwa icyayi, wabusiga ku mugati, wabufata bwonyine, ubuki ni ingenzi kandi burya buranakuvura.

Pome

Inkuru imwe ivuga ko pome imwe ku munsi yakurinda guhora kwa muganga. Si ibi gusa pome igufasha ahubwo inakongerera ingufu. Kuba ikungahaye kuri fibre bigusaba kuyihekenya umwanya, ibyo itandukaniyeho n’izindi mbuto bityo uko uyihekenya akanya niko ituma umubiri wawe winjiza ingufu.

Imineke

Imineke iri mu mbuto zikungahaye ku masukari anyuranye dore ko habonekamo glucose, fructose na sucrose. Si ibi gusa hanabonekamo fibre byose bikaba isoko nziza y’ingufu. Waba ugiye gukora imibonano cyangwa uyirangije, waba ugiye gukora siporo cyangwa uyirangije, waba ugiye kwiga, umuneke uzagufasha. Gusa uzibuke kutawurya nijoro kuko watuma ugira ibimyira byinshi cyane cyane iyo urwaye ibicurane.

Epinari

Izi ziri mu mboga umwana utangiye guhabwa ifashabere asabwa guheraho, umugore utwite asabwa kurya ndetse n’uwonsa agomba kwitaho. Ndetse n’ukirutse indwara asabwa kuzirya cyane kuko zikungahaye ku butare, bukaba urufunguzo rwo gukorwa kw’ingufu mu mubiri. wazitogosa, wazirya salade uzinyujije ku kariro gacye, wazivangamu isombe, epinari ni ingenzi.

Ifi ya salmon

Iyi fi ubusanzwe izwiho ko ikungahaye ku binure bya omega-3 nyamara si byo gusa kuko ibonekamo poroteyine, vitamin B3, B3, B6 byose bifasha umubiri guhindura ibyo wariye bigatanga ingufu. Wayirisha umuceri, wayirisha isosi ya epinari, wowe niba uyibonye yirye.

Amacunga

Akungahaye kuri potasiyumu, vitamin B9 na vitamin C. ntabwo azaguha isukari mu mubiri ahubwo atuma ingufu zawe ziyongera. Icunga kandi ririmo pectin na fibres, byose bizafasha umubiri wawe

Amagi

Mu mafunguro yose abaho amagi niyo akungahaye kuri poroteyine kurenza ayandi kuko 97% bya poroteyine irimo umubiri urayinjiza, ikaba ingana na 30% bya poroteyine ukeneye. Si ibyo gusa kuko n’ibyo imikaya yawe ikeneye ngo yiyubake byose mu igi wabisangamo. Poroteyine nazo zihindurwamo ingufu umubiri ubifashijwemo na manganese. Byiza ni ukuyarya atogosheje kandi burya niyo warya amagi 3 ku munsi nta kosa ririmo.

Ibishyimbo

Ibi byo ni ifunguro ryacu rya buri munsi abenshi bikaba bikungahaye kuri poroteyine n’amasukari. Ibishyimbo biribwa kwinshi. Wabirya imibaga, wabirya igihembe cyangwa ukabikaranga, ushobora no kubigereka ku bindi byo kurya.

Yawurute

Yawurute kuba ikomoka ku mata, bivuze ko ikungahaye kuri calcium. Nyamara kandi inabonekamo magnesium izwiho gufatanya na manganese mu gufasha umubiri gukurura ingufu uzikuye mu byo wariye. Ndetse imbuto ziba zavanzwemo ziri mu byongerera umubiri ingufu.