Ibyo kurya bishobora gutuma usaza vuba

Ese wari uziko hari ibyo kurya bishobora gutuma usaza vuba kurusha imyaka ufite?

Mu gihe urya kenshi ibishobora gutera ububyimbirwe umubiri, byangiza uturemangingo n’imikorere myiza isanzwe y’umubiri, bityo mu gihe umubiri uri kwangirika ntushobore kwisana n’uturemangingo ntidushobore kwiyuburura, indwara nibwo zitangira kukwibasira n’iminkanyari ikazira aho.

Hari ibyo kurya biza imbere bitewe n’ibibigize mu kwangiza uruhu n’imikorere myiza y’umubiri. Ibi byo kurya bikurikira byongera cyane gusaza k’umubiri, mu gihe wifuza guhora ugaragaraho itoto ni ngombwa kubyirinda.

Ibyo kurya bituma usaza vuba

1. Ibinyampeke byahinduwe

Ibinyampeke (carbohydrates), akenshi bikurwaho agahu k’inyuma, nk’umuceri, ingano zikorwamo imigati ituzuye bikora nk’isukari ihinduwe mu mubiri. Iyo ubirya cyane, urugero rwa fibres ruragabanuka mu mubiri, bityo iyi sukari iboneka muri ibi binyampeke ikinjira uko yakabaye kose. Ibi bishobora kwangiza igipimo cy’umusemburo wa insulin bikaba byatera ukwinangira k’uyu musemburo uko hashira igihe.

Kurya ibinyampeke byuzuye, nk’imbuto, umuceri w’igitaka (brown rice), ingano zuzuye, quinoa n’ibindi bizagufasha kugira imbaraga, no kukurinda gusaza vuba, kuko ya sukari itaba nyinshi mu turemangingo.

2. Ibiryohera nk’isukari

Iyo isukari ibaye nyinshi mu mubiri, uturemangingo dukoresha ya sukari irengaho tukayivanga na proteyine, bigakora ikizwi nka Advanced Glycation End Products (AGEs). Ibi binyabutabire bya AGEs bitera ububyimbirwe umubiri, kuko byangiza bikomeye collagen, iyi ni proteyine ituma uruhu ruhorana itoto no gukomera neza.

3. Ibiryo byokeje cyane n’ibikaranze cyane

Guteka ibiryo ku bushyuhe bwo hejuru cyane, byongera ibitera ububyimbirwe umubiri bizwi nka AGE (Advanced glycation end products), ibi binyabutabire byangiza cyane umubiri, kuko byongera gusaza k’uturemangingo.

AGEs zituma usaza, zongera kuvunguka kw’amagufa, kandi ziri mu bitera indwara z’umutima na stroke kimwe n’izindi nyinshi ziterwa n’imyaka.

Nubwo ibi binyabutabire bya AGEs biba mu mubiri mu buryo busanzwe, kurya ibyo kurya byokeje cyane, ibishiririye n’ibitetse mu mavuta menshi yashyushye cyane byongera ubukana bwabyo.

Gerageza guteka ibiryo ku gipimo cy’ubushyuhe buringaniye, nuba uri burye ibikaranze cyane cg ibyokeje ubirye mu rugero.

4. Inyama zahinduwe

inyama zahinduwe nka sausage, bacon na jambo zibonekamo ibinyabutabire bya sulfites n’ibindi byongerwamo bishobora gutera ububyimbirwe, bikaba byakongera gusaza k’uruhu. Akenshi, biba bibonekamo n’umunyu mwinshi, utuma uruhu rugaragara nk’ururimo amazi menshi.

5. Ibyo kurya birimo umunyu mwinshi

Kurya umunyu mwinshi, bituma amazi yiyongera mu mubiri, ukagaragara nk’utumbye.

Usibye umunyu utekwa mubyo kurya, ibiryo byinshi biza mu makopo biba byongewemo umunyu, nabyo ni ngombwa kugabanya urugero rw’ibyo ufata.

Ngibyo muri make, ibyo kurya bituma usaza biza ku mwanya wa mbere. Mu gihe wifuza guhorana itoto, ni ngombwa kubirya mu rugero cg ukabigabanya.