Intungamubiri zitandukanye umubiri ukenera n’urugero ugomba kuzifataho

Intungamubiri zikenerwa umunsi ku munsi kugira ngo ubashe kubaho. Ni ibiribwa n’ibinyobwa byose winjiza mu mubiri kugira ngo bibashe gutunga ingingo zitandukanye, bityo ukomeze kubaho.

Zigabanyije mu bice 3 by’ingenzi:

• Hari ibyongera imbaraga
• Ibyubaka umubiri; amagufa, imikaya, ingirangingo, imisemburo n’amaraso.
• Hari ibirinda umubiri

Ibitunga umubiri bigiye bitandukanye bitewe n’ibyo urya bitandukanye, uko ugenda ufata amafunguro atandukanye niko ugenda ubona intungamubiri ukeneye mu mubiri

Intungamubiri zitandukanye umubiri ukenera

1. Ibinure

Ibinure ni ingirakamaro ku buzima, kuko bifasha mu kubika imbaraga ndetse no kwinjiza vitamines mu mubiri. Ifunguro ryuzuye rigomba kubaho buri gihe urugero rw’ibinure.

Biboneka mu byiciro 2;

• Ibinure byuzuye, akenshi byiganje mu bikomoka ku matungo
• Ibinure bituzuye, biboneka mu bikomoka ku bimera.

Nubwo ariko ibinure ari isoko y’imbaraga umubiri ukoresha, ugomba kugerageza ukarya ibyo umubiri ukeneye ku munsi ntubirenze.

Ni ingenzi kandi kugerageza kwibanda cyane ku binure bituzuye, nk’ibiboneka mu tubuto duto, amavuta y’amafi, ay’ibihwagari, amavuta ya elayo ndetse n’avoka.

Umuntu mukuru uringaniye akenera ku munsi hafi garama 70 gusa.

2. Ibinure byuzuye

Ibinure byuzuye iyo bibaye byinshi mu mubiri, bishobora kuzamura igipimo cya cholesterol mu maraso, bishobora kongera ibyago byo kurwara indwara z’umutima. Niyo mpamvu ari ingenzi cyane gufata ibikenewe ku munsi ntubirenze.

Umuntu mukuru uringaniye akeneye ku munsi ibinure byuzuye garama 24 gusa.

3. Proteyine

Proteyine ni ingenzi cyane ku mikurire no gusana uturemangingo tw’umubiri n’imikaya. Zishobora kandi no kwifashishwa mu gutanga imbaraga.

Ibikomoka ku matungo nibyo byiganjemo cyane proteyine; amafi, inyama, amagi, amata, amavuta y’inka, yawurute na fromage. Ibikomoka ku bimera bikungahaye kuri proteyine harimo; imboga, soya, ibishyimbo, amashaza ndetse n’utubuto duto. Ibindi biribwa bituruka ku tubuto duto nk’ingano (imigati na capati), umuceri, macaroni bigizwe na proteyine nubwo ari ku rugero ruri hasi.

Ni ingenzi cyane mu guhitamo ibyo kurya bikize kuri proteyine, bitarimo ibinure byuzuye.

Ku munsi umuntu mukuru akenera proteyine zingana na garama 50

4. Ibinyampeke

Ibinyampeke niyo soko y’ingenzi y’ibiha imbaraga umubiri, bityo tugashobora gukora imirimo itandukanye ndetse no gutekereza. Ni amasukari n’amafufu atandukanye, bikaba biboneka mu masukari, umuceri, makaroni, ibigori, ibijumba, ingano n’ibindi.

Mu gihe ufata amafunguro ni ngombwa kwibanda ku bikize cyane kuri fibres, mu rwego rwo kongera ingano ya fibres mu mubiri.

Ku munsi umuntu mukuru agomba gufata byibuze ibinyampeke garama 310.

5. Isukari

Ibarizwa mu binyampeke biha umubiri ingufu zo gukoresha, muri make ni nka essence mu modoka, ituma umubiri ubasha gukora. Isukari iboneka ahantu hatandukanye; mu mbuto, mu mboga, mu bikomoka ku mata ndetse yongerwa no mu biryohera bitandukanye.

Si byiza kurenza isukari ukeneye ku munsi, ndetse ugomba no kugabanya ibyo ufata bibonekamo isukari nyinshi, ukibanda ku birimo isukari nkeya gusa.

Ku munsi umuntu mukuru akenera isukari ingana na garama 90.

6. Umunyu

Sodium (cg umunyu) nawo urakenewe ku buzima bwiza, ariko iyo ubaye mwinshi nawo ushobora gutera ibibazo bitandukanye ku buzima, binyuze ko uzamura umuvuduko w’amaraso.

Muri rusange, ibiryo turya bibonekamo umunyu mwinshi kurenza uwo dukeneye, cyane cyane ibiryo bitunganyirizwa mu nganda.

Ni ngombwa kwita cyane ku munyu ufata, kugira ngo urengere ubuzima bwiza bw’umutima.

Umuntu mukuru ku munsi ntagomba kurenza garama 2.3 (miligarama 2300)

Imbaraga umubiri ukoresha

Imbaraga zikoreshwa mu mubiri, niba ujya witegereza ibyo ugura bifunze, uzasanga haba handitseho Cal (Calories), Kcal (Kilocalories) cg kJ (Kilojoules), uru ni urugero rw’imbaraga ibiryo bipimwamo.

Ibyo turiye byose, yaba ari ibinyamasukari, ibinyampeke na proteyine bihindurwamo imbaraga ku rugero rutandukanye. Vitamines kimwe n’imyunyungugu nabyo ni ingenzi cyane ku buzima, gusa byo ntibihindurwamo imbaraga umubiri ukoresha.

Imbaraga nizo zikenerwa mu mikorere itandukanye y’umubiri nko; guhumeka, gutekereza, gutembera kw’amaraso n’andi matembabuzi, gutera k’umutima, gukora kw’impyiko, kugenda, guterura ikintu, kwinyenganyeza n’utundi turimo twinshi dutandukanye tubera mu mubiri. Zinakoreshwa kandi iyo usinziriye kuko hari ingingo zitajya zihagarara gukora kabone nubwo waba usinziriye.

Bigenda bite iyo uriye ibirenze ibyo umubiri ukeneye?

Mu gihe ufashe imbaraga zirenze izo umubiri ukenera mu mikorere yawo ya buri munsi, inyongera zose zihindurwamo ibinure kugira ngo bibikike neza.

Niyo mpamvu ari ingenzi cyane kugereranya ibyo winjiza n’ibyo usohora ku munsi, bityo ugafata ibyo ukeneye.

Abantu, bitewe n’imirimo itandukanye bakora bakenera imbaraga zitandukanye. Uko ukora cyane niko ukenera imbaraga nyinshi kurusha umuntu uhora yicaye.

Umuntu uringaniye akenera ku munsi imbaraga zingana na Kcal 2000 (cg kJ 8700)