Menya fibres: Umumaro wazo ndetse naho ushobora kuzikura

Uturemangingondodo ni ubwoko bw’ibiribwa bibarirwa mu binyamasukari,utu turemangingondodo cyangwa fibres mururimi rw’igifaransa ni ibiribwa byingenzi cyane mu buzima bw’ikiremwa muntu kuko dufasha mu gutunga umubiri,gufasha igogora ry’ibiryo ndetse no kugabanya ibyago byo kurwara indwara zitandukanye twavugamo nk’indwara z’umutima,diyabete,kanseri ndetse nizindi ndwara zangiza amara. Ututuremangingondodo dufite umwihariko ku bantu bifuza kugabanya ibiro nkuko tugiye gukomeza tubigaragaza.

Uturemangingondodo cyangwa Fibres zigabanijemo ibice bibiri(2): habaho uturemangingondodo tuyenga mu mazi (Fibres Soluble) dufasha mu kugabanya ingano ya Cholesterol igihe yabaye nyinshi mu mubi. Hakabaho n’uturemangingondodo tutayenga mbese tutivanga mu mazi na two ni ingenzi cyane kuko two tunyura mu rwungano ngogozi tudaciwemo(not digested) tugafasha ibindi biryo guca mu rwungano ngogozi ikindi nuko dufasha mu kurinda ibyangiza amara tukanafasha kuyasukura.

ESE KU MUNSI UMUNTU AKENERA FIBRES ZINGANA IKI?

Ingano ya fibres ikenerwa ku munsi igenda ihindagurika bitewe n’ikigero umuntu aherereyemo,tugiye kugaragaza ingano ikenerwa kumunsi tugendeye ku kigero umuntu abarizwamo.
Nkuko tubikesha ikigo cy’ubuvuzi (Institute of medicine) gitanga inama zitandukanye k’ubuzima kigaragaza ingano ya fibres umuntu yemerewe gufata k’umunsi muburyo bukurikira:

 Abagore bagomba gufata garama(g)25 k’umunsi
 Abagabo bagomba gufata g 38.
 Abana bari hagati y’imyaka 5-11 bagomba gufata g 20
 Abana bari hagati y’imyaka 12-16 bagomba g25
 Guhera kumyaka 16 kuzamura bagomba gufata g30

Iki kigo kivuga ko abagabo n’abagore iyo bamaze kugera hejuru y’imyaka 50 ikigero bagombaga gufata kigabanuka, usanga bavugako umugore uri hejuru y’imyaka 50 aba agomba gufata g21 naho umugabo akaba agomba gufata g30.

ESE IZI FIBRES ZIKOMOKA HEHE?

Utu turemangingondodo dukomoka mu bimera cyangwa se ibihingwa aho niho honyine ushobora gukura fibres.Ibimera bimwe bitanga uturemangingondodo tuyenga cyangwa se twivanga mu mazi ,bimwe muri byo twavugamo nk’inkeri, amacunga,indimu,imineke,inanasi,pome,karoti,ibijumba,ibirayi, amashu, amashaza n’ibishyimbo.
Hakaba n’ibindi bitanga uturemangingondodo tutayenga mbese tutivanga mu mazi nka soya,ibigori,ubunyobwa n’amapera ikindi nuko mu mboga zikunze kuboneka mu gihugu cyacu umubare mwinshi wazo ziba zikungahaye kuturemangingondodo tutayenga.

DORE IMIMARO IHEBUJE IZANYWA NA FIBRES

• Fibres zifasha mu kugabanya ibiro bitewe nuko iyo waziriye wumva uhaze bityo bikagufasha gutakaza ubushake bwo gushaka kurya byinshi cyangwa kurya buri kanya.
• Zifasha kugabanya urugimbu mu muburi nkuko twabisobanuye.
• Zifasha gufata neza amara ziyarinda kwangirika ndetse zinayasukura ibi kenshi bikorwa naturiya turemangingondodo tutayenga.
• Fibres nizo za mbere mu kurwanya impatwe cyangwa constipation mururimi rw’igifaransa.
• Zorohereza igogora mu gukora neza cyane cyane ku barwara indwara zifata amara.
• Zifasha kuringaniza urugero rw’isukari mu maraso cyane cyane kubarwayi ba Diyabete.
• Zifasha kongera ubudahangarwa bw’umubiri.

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