Kigali

Abagore gusa: Dore ibiribwa ukwiye kwirinda kurya niba utwite

Yanditswe na: Nadia Kangabe
Taliki:14/12/2020 21:27
0

Ubusanzwe iyo umuntu ari muzima nta n’ubundi burwayi bwihariye cyangwa budasanzwe afite nta funguro aba atemerewe kurya. Nyamara iyo bigeze ku mugore utwite ho biba umwihariko kuko aba ari umuntu umwe urimo babiri.



Iyo umugore atwite aba agomba kwitwararika mu mirire, kugira ibyo yongera, ibyo agabanya ndetse n’ibyo yirinda mu nyungu ze n’iz’umwana atwite. Dore amafunguro umugore utwite adakwiye kurya:

Ibiryo byo mu nyanja birimo mercure nyinshi:

Ubusanzwe amafi yose abamo mercure, kandi mercure ku gipimo cyo hasi ifite icyo imarira umubiri. Nyamara iyo mercure ibaye nyinshi by’umwihariko ku mugore utwite, byangiza ubwonko bw’umwana uri mu nda kimwe n’urwungano rwe rw’imyakura, bityo akaba yazavukana ibibazo binyuranye.

Amafi y’ingenzi yo kwirinda ni ane ari yo: shark, swordfish, tilefish na mackerel.Ariko andi mafi cyane cyane ayaba mu mazi magufi, ayororwa nka tilapia na sardine yon ta kibazo ateye, gusa nayo usabwa kuyarya gacye.

Amata n’imitobe bidasukuye

Nubwo rimwe na rimwe ushobora gukama ugahita winywera, cyangwa wakora umutobe waba uw’ibitoki cyangwa uw’imbuto ugahita unywa, nyamara si byiza ku mugore utwite.

Hari bagiteri yitwa Listeria monocytogenes ikaba itera indwara ya listeriosis mbi cyane ku mwana uri mu nda ndetse na nyina kuko iyi bagiteri ituma ubudahangarwa bw’umubiri bugabanyuka. Niyo mpamvu ku mugore utwite ari byiza kunywa amata cyangwa imitobe byamaze gutekwa bikabira, kuko niho iyi bagiteri iba yapfuye.

Ibiryo byabitswe muri firigo

Iriya bagiteri tuvuze haruguru ya Listeria ishobora no gukurira muri firigo ikaba yafata ibyo kurya bibitswemo. Mu gihe rero ibyabitswemo bitari butekwe, si byiza ko umugore utwite abirya. Niyo biri butekwe ni byiza kubicanira igihe kinini kandi ku muriro mwinshi.

Ibikomoka ku matungo bibisi cyangwa bidahiye neza

Ibikomoka ku matungo tuvuga hano ni inyama zose, amafi yose, amata n’amagi.

Impamvu Atari byiza ku mugore utwite ni uko hashobora kuba harimo bagiteri ya Salmonella cyangwa indiririzi ya Toxoplasma, byose bishobora kwinjira mu mubiri w’umwana akazavukana ibibazo binyuranye by’ubuzima.

Kugirango rero ibi byose ubyirinde ni byiza guteka ibyo byose bigashya neza, ndetse amagi yo nturye umureti ahubwo ukayatogosa kandi akamara byibuze iminota 15 mu mazi yamaze kubira. Niba ugiye kurya ibyo utitekeye cyangwa utazi uko byatetswe byaba byiza utariyemo ibikomoka ku matungo.

Amashu mabisi

Ubusanzwe tugirwa inama yo kurya amashu mabisi cyane cyane kuri salade kuko niho aduha ibiyarimo byose. Nyamara iyo bigeze ku mugore utwite ho biba icyitonderwa ndetse ntibinemewe.

Hariya hagati y’ibibabi byayo uko biba bigerekeranye hashobora kororokeramo za bagiteri zinyuranye n’izindi ndiririzi nka Toxoplasma twavuze haruguru.

Niyo mpamvu ari byiza kubanza kuyateka, niba utwite. Ndetse n’izindi mbuto zose, uruzaba rwariyashije ntukarurye utwite kandi n’izindi uzironge mu mazi atemba, mbere yo kuzirya

Fromage idasukuye

Ubusanzwe nawe ushobora kwikorera fromage, kimwe nuko hari izigurwa zikoze. Niba ari iyo wikoreye ni byiza ko uyikorera pasteurization (uburyo bwo kwica mikorobe ziri mu kintu ukoresheje umuriro, nko mu ifuru).

Ikawa nyinshi n’ibyo kunywa byongera imbaraga

Kutarenza 200mg za caffeine ku munsi ntacyo bitwara umugore utwite. Nyamara kandi iyo wanyoye ikawa ukanywa n’ibindi bishobora kuba birimo caffeine bizamura igipimo cya caffeine bikaba bibi ku buzima bwawe iyo utwite.

Ni kimwe no ku binyobwa byongera imbaraga kuko nubwo bitabamo caffeine nyinshi ariko bishobora kuzamura umuvuduko w’amaraso ndetse bikanatera indihaguzi. Kandi wirinde kunywa ibindi byongera ingufu nka guarana, ginseng, yerba mate, kuko byose si byiza ku mugore utwite.

Ipapayi ridahiye neza

Amata y’ipapayi ridahiye abamo ibinyabutabire bishobora gutera ibise ku gihe kidakwiye. Ibyo binyabutabire bikora nk’umusemburo wa oxytocin na prostaglandin, ikaba imisemburo igira uruhare mu kubaho kw’ibise.Kurya ipapayi ridahiye rero bishobora kugukururira ibyago byo gukuramo inda, n’ibindi bijyana na byo.

Ibyo kurya byongewemo amasukari menshi

Za shokola, bombo, ice cream n’utundi tuntu turibwa turyohereye uhita ubyumva ko harimo isukari. Nyamara burya hari ibindi byo turya biba byongewemo isukari ndetse nyinshi, nyamara ntube wabyumva uramutse utabizi.

Bimwe mu byo kurya biba byongewemo amasukari

Imigati ibikwa igihe kinini

Ibyo kurya byumishijwe bikabikwa igihe kinini

Snacks (utuntu turibwa hagati y’ifunguro n’irindi)

Ibinyampeke byanyuze mu nganda (umuceri, ingano, …)

Src:www.healthline.com






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