Menya ibyiza by’ifunguro rya mu gitondo

Ubushakashatsi bwagaragaje ko gufata ifunguro rya mu gitondo bifite inyungu nyinshi. Biha umubiri imbaraga ukeneye, bikanafasha kuringaniza ibiro, kandi bikagabanya ibyago byo kurwara ubwoko bwa kabiri bwa diyabete, n’indwara y’umutima.

Kubera iki ifunguro rya mu gitondo ari ingenzi?

1.Mu gihe wasinziriye ijoro ryose, amasaha ari hejuru y’umunani, ukeneye ifunguro rya mu gitondo, kugira ngo ryongere mu mubiri imbaraga, ndetse n’intungamubiri. Muri iyi nkuru turakugezaho ibyiza by’ifunguro rya mu gitondo rizwi mu ndimi z’amahanga nka ‘breakfast’ cyangwa ‘petit dejeuner’.

2.Imbaraga umubiri ukenera zituruka kuri ‘glucose’. Glucose ikenewe n’umubiri ituruka mu binyamamafufu (carbohydrate) umuntu arya. Umubiri ubika imbaraga zawo mu buryo bw’amavuta (fat) ku kigero kinini. Umubiri na none ubika glucose mu buryo bwa glycogen, inyinshi muri glycogen ibikwa mu mwijima, indi nkeya ibikwa mu mikaya.

3.Mu gihe utariye, nko mu ijoro, umwijima ufata glycogen mu bubiko, ukayohereza mu maraso ari glucose, kugira ngo ikigero cy’isukari kitagabanuka cyane. Ibi ni byiza ku bwonko, kuko glucose iba ikenewe kugira ngo n’umubiri wose ubone imbaraga.

4.Mu gitondo mu gihe utafashe ifunguro rya mu gitondo amasaha 12 agashira, glycogen yawe yo mu mwijima itangira kuba nkeya.

5.Igihe imbaraga zituruka kuri glycogen zose zikoreshejwe, umubiri wawe utangira gukoresha fatty acids mu gukora imbaraga umuntu akeneye. Ariko iyo nta binyamafufu (carbohydrates), fatty acids ni zo zonyine zitwikwa (oxidation) kugira ngo umubiri ubone imbaraga ukeneye.

6.Kurya ifunguro rya mu gitondo bizamura ikigero cy’imbaraga mu mubiri, bikarengera glycogen mu bubiko.

7.Kudafata ifunguro rya mu gitondo ni inzira yo kugabanya ikigero cy’imbaraga mu mubiri. Ariko ubushakashatsi bwagaragaje ko nubwo ari ugufata imbaraga (nyinshi), abantu bafata ifunguro rya mu gitondo ni bo baba bakomeye (physically active) mu gitondo kurusha abarya umunsi ugezemo hagati.

8.Ifunguro rya mu gitondo rikize ku ntungamubiri z’ingenzi nka ‘calcium’, ubutare, ama vitamin B, n’intungamubiri ndodo (fiber) ni ryiza cyane. Ku bantu babafasha gufata iri funguro rya mu gitondo babona intungamubiri zose umubiri ukeneye kugira ngo ubashe gukora neza.

9.Ifunguro rya mu gitondo rigira uruhare mu kuringaniza ibiro. Kuko rituma umuntu yumva ahaze, bigatuma utarya ibiryo byose ubonye hafi yawe, byaba byagutera no gufata ibitera kwiyongera kw’ibiro.

10.Ifunguro rya mu gitondo ryongera imbaraga. Iyo utarifashe bituma ubwonko butakira isukari (glucose) ikenewe, bikaba byatera imikorere mibi y’ubwonko ndetse no kwibagirwa kwa hato naho. Ku bana bageze mu gihe cyo kwiga baba bakeneye iri funguro kugira ngo ribafashe mu myigire.

Src:www.pulse.com