Mu buzima busanzwe hari igihe uhura n’umuntu ukibwira ko akuze rwose cyangwa se ko ashaje kandi rwose imyaka ikiri mike cyane.
Mu gihe urya cyane ibiryo byongera ububyimbirwe mu
mubiri (high inflammatory foods) kenshi, bishobora kwangiza imikorere myiza
y’umubiri. Uturemangingo tugenda tugabanuka ubushobozi bwo kwiyuburura, indwara
zitandukanye, gusaza k’uruhu ndetse n’iminkanyari bikakwibasira.
Dore amafunguro ukwiye kugabanya mu byo kurya byawe
niba utifuza gusaza vuba
Amafunguro 5 ashobora gutuma usaza vuba
Ibiryo
bikaranze cyane kimwe n’ibyokeje: Ibyo kurya byokeje
biba birimo ibintu byinshi bitera gusaza, biri mu bitera indwara nyinshi
zitandura.
Guteka ibiryo ukoresheje ubushyuhe bwinshi
nk’ubukoreshwa mu gihe botsa cyangwa bakaranga mu mavuta, byongera cyane ibitera
kubyimbirwa mu mubiri bizwi nka AGE (Advanced Glycation End products). Ibi
bintu bitandukanye n’ibyo bituma usaza, bikongera ububyimbirwe no kugabanuka
k’uturemangingo.
Iyo urugero rwa AGE ruri hejuru, ubushobozi
bw’uturemangingo bwo kwiyuburura buragabanuka, uko dupfa ntitubashe gusimburwa,
amagufa atangira kuvunguka ukibasirwa n’indwara ya osteoporosis, indwara zindi
nka stroke, indwara z’umutima n’izindi ziterwa n’imyaka zikakwibasira cyane.
Nubwo izi AGE zibaho mu mubiri bisanzwe, ibiryo bitekeshejwe igipimo cy’ubushyuhe kiri hejuru byongera ubukana byazo. Uburyo ushobora kubyirinda ni ugutekera ku gipimo cy’ubushyuhe kiri hasi, ukirinda ibyo kurya bicishwa mu mavuta cyangwa byotswa cyane, ukabirya mu rugero.
Ibiryohera cyane: Isukari nyinshi yangiza proteyine yo ku ruhu ituma ruhorana itoto
Isukari nyinshi ishobora gutera kubaho icyitwa
glycation. Glycation ibaho mu gihe ufashe isukari nyinshi, iruta iyo umubiri
wawe ukeneye, isukari irengaho yivanga na proteyine, n'uko bigakora Advanced
Glycation End products (ariyo izwi nka AGE). AGE yangiza bikomeye
proteyine yo ku ruhu izwi nka collagen, ituma ruhorana itoto ndetse rugahora
rukeye.
Ibinyamasukari
byahinduwe: Umugati ni urugero rw’ibinyamasukari
bihindurwa kuko uba wakuwemo fibres z’ingenzi, Ibinyamasukari byakuwemo bimwe mu bibigize nk’amafufu, bikora
nk’isukari yahinduwe mu mubiri. Iyo bitarimo izo fibres,
zirinda ko isukari nyinshi yinjira mu maraso, ibi binyamasukari bijya kwangiza
insulin, ndetse bikaba byatera umusemburo
wa insulin kwinangira cyangwa kunanirwa gukora neza uko bigenda biba byinshi.
Urugero rw’ibinyamasukari bihindurwa harimo umuceri
wera n’umugati. Ushobora guhitamo kurya ibinyamasukari bitahinduwe nk’imbuto,
imboga n’utubuto twuzuye nk’umuceri w’ikigina n’ibindi.
Inyama
zatunganyijwe ukundi: Sausage, ham (cyangwa jambon) n’izindi
nyama zihindurwa zishobora gutera gusaza imburagihe, Muri ubu bwoko bw’inyama harimo sausage (saucisson), jambon na
bacon, izi nyama ziba zongewemo ibinyabutabire bizirinda kwangirika bya
sulfites n’ibindi, ibi akenshi bitera ububyimbirwe bw’uruhu, ndetse bikongerera
cyane uruhu gusaza. Kubera kandi ko biba birimo umunyu mwinshi bituma ugaragara
nk’ubyimbye.
Ibiryo
birimo umunyu mwinshi: Umunyu mwinshi tuvuga aha akenshi
si wa wundi wo gutekesha, n'ubwo nawo ugomba kuwugabanya mu byo kurya. Akenshi
umunyu w’inyongera uboneka mu biryo biza bifunze, kuko hongerwamo umunyu kugira
ngo bibashe kubikika neza, ibi bishobora gutera umubiri kubika amazi menshi,
nuko ukagaragara nk’ubyimbye.
Ngibyo ibyo kurya bishobora gutera gusaza
imburagihe. Niba ukunda kubirya, ni ngombwa kubigabanya (bitari kubihagarika),
ukibanda ku mafunguro arinda gusaza ndetse atuma umubiri ukomeza gukora neza.
TANGA IGITECYEREZO