Ibimenyetso byakwereka ko umubiri wawe ukeneye fibres nyinshi

Fibres ni intungamubiri umubiri ukenera kugira ngo ubashe gukomeza gukora neza. Iyo umubiri utazibona ku buryo buhagije, utangira gukora nabi no kukwereka ibimenyetso.

Izo umubiri ukenera ziterwa n’imyaka ugezemo ndetse n’igitsina cyawe. Kuko usanga akenshi urugero nkenerwa ku bagabo ruri hejuru kurusha abagore.

Dore mu mbonerahamwe ikurikira, uko fibres zikenerwa:

Fibres ziboneka ku rugero ruhagije mu mbuto, imboga, utubuto duto twuzuye nk’ingano, umuceri, uburo ndetse no mu bishyimbo byumye.

Bamwe mu bakunze kutabona fibres zihagije, harimo; abarya cyane ibikungahaye cyane kuri proteyine, bikabamo ibinyamasukari bicye ndetse no kurya umugati w’umweru cyane, umuceri n’ibiryo bikaranze.

Gufata urugero ruri hasi y’urwo umubiri ukeneye rwa fibres bishobora gutera ikibazo mu mubiri, gusa bishobora gusimbuzwa uriye fibres nyinshi zihagije.

Ibimenyetso byakwereka ko umubiri wawe ukeneye kongera fibres

1. Kwituma impatwe

Constipation ni cyo kimenyetso cya mbere cyakwereka ko urugero rwa fibres ufata rudahagije. Niba ubona utajya mu bwiherero uko bikwiye, cg se ukituma bikomeye cg bikugoye, ni ikimenyetso ko umubiri wawe ukeneye fibres nyinshi. Kongera urugero rwa fibres ufata bizagufasha gukuraho iki kibazo.

Fibres ni ingenzi cyane ku rwungano ngogozi kuko zifasha mu kwirinda no kurwanya kwituma impatwe.

2. Kongera ibiro cyane

Iyo utabona fibres zihagije mu byo urya, bishobora gutuma wiyongera ibiro. Iyo urya fibres zihagije, bituma uhaga vuba, bityo bikakurinda kurya cyane.

Uzasanga ibikungahaye kuri fibres (nk’ibishyimbo, ibihaza, amashaza, quinoa) bitwara igihe mu kubihekenya bityo bikarangira uriye bicye. Indi mpamvu bihaza cyane ni uko akenshi ukunze gusanga bibonekamo amazi menshi kandi bikabamo calories nke.  

3. Kumva usinzira nyuma yo kurya

Gusinzira nyuma yo kurya, bishobora guterwa no kurya byinshi. Akenshi ariko, uzasanga bitewe nuko urugero rwa fibres wafashe ruri hasi.

Fibres zifasha gutuma urugero rw’isukari mu maraso ruhora ku rugero rukwiye. Iyo uriye ifunguro rikennye kuri fibres, isukari mu maraso irazamuka cyane, bityo ukaba wakumva ucitse intege cg ukananirwa cyane.

4. Gusonza kenshi nyuma yo kurya

Ibyo kurya bikize kuri fibres bituma wumva uhaze igihe kirekire, bikakurinda gusonza cyane, kugeza igihe wongeye kugereza igihe cyo kurya.

Amazi ahagije fibres zifitemo iyo ageze mu rwungano ngogozi atuma wumva uhaze. Ibi nibyo bituma umara igihe kinini wumva uhaze.

Niba utangiye kumva uhora ushonje nubwo waba umaze igihe gito uriye, ni ngombwa kureba niba

5. Kumva amara avuga

Mu gihe udafata fibres ku rugero rukwiye ushobora kuzajya wumva amara avuga, benshi bakunze kwitaranya n’inzoga zinyangambura.

Fibres ziringaniza kandi zigatuma igogorwa rigenda neza, ibiryo bikanyura mu mara neza uko bikwiye. Mu gihe udafata ibyo kurya bikungahaye kuri fibres nibwo uzatangira kugira ibi bibazo.

6. Kuzamuka kw’isukari mu maraso

Ibinure cyane cyane ibiyenga mu mazi bifasha mu gutinza no kwinjiza isukari gahoro gahoro mu mara mato yinjira mu maraso, bityo isukari mu maraso ikagenda izamuka gahoro gahoro. Ibi bifasha cyane ku barwaye diyabete aho gucunga isukari mu maraso biba ari ingenzi cyane.

Mu gihe ubona isukari mu maraso yiyongera cyane nyuma yo kurya, ibi bishobora guterwa no kudafata urugero ruhagije rwa fibres.

Uburyo bwo kongera fibres

Niba udafata fibres zihagije, dore uburyo ushobora kuzongera:

• Kongera utubuto duto twuzuye mu byo urya byawe; ingano zidatonoye, ni nazo zitanga umugati wuzuye, umuceri udatonoye, ibigori, soya, n’ibindi
• Imboga rwatsi, dodo, epinari, lentils, ibishyimbo, amashaza, ibihaza nabyo bibonekamo fibres zihagije
• Imbuto nka pome, umuneke, inkeri
• Kwirinda ibiryo bihindurwa cyane (processed foods) kuko bikennye cyane kuri fibres

Mu gufata fibres, ni ngombwa gufata izikwiriye, kuko kurenza urugero nabyo bishobora gutera ingaruka; nk’impiswi, imyuka mu mara no kumva avuga.