Fibres (cg fibers) ni ubwoko bw’ibiribwa bigize ifunguro ryuzuye, bikaba intungamubiri z’ingenzi cyane, kuko zifasha mu gutunga umubiri no kuwurinda indwara zitandukanye. Zifasha kurinda indwara z’umutima, diyabete, kwiyongera ibiro, bifasha mu igogorwa ryiza no kurinda kanseri zimwe na zimwe.
Ingano y’izo umubiri ukenera zigenda zitandukana bitewe n’ikigero ugezemo, kuzibura mu ndyo yawe bitera umubiri indwara zitandukanye.
Ukenera fibres zingana gute ku munsi?
- Abana (hagati y’imyaka 2-5); 15g
- Imyaka 5-11; 20g
- Imyaka 11-16; 25g
- Guhera ku myaka 16 kuzamura; 30g
- Abagore bakenera nke (hagati ya 21-25g) ugereranyije n’abagabo (hagati ya 30-38g)
Fibres ziboneka he?
Izi ntungamubiri ziboneka gusa mu bituruka ku bihingwa. Nta na gake ushobora kubona mu nyama, ibikomoka ku mata cg ibindi byose bikomoka ku nyamaswa.
Habaho ubwoko 2 bwa fibres:
- Iziyenga mu mazi
- Izitayenga mu mazi
Buri bwoko bufasha umubiri mu buryo bwabwo, indyo yuzuye igomba kuba irimo aya moko yombi. Kurya indyo ikungahaye ku tubuto twuzuye, ibinyampeke ndetse n’imboga n’imbuto nyinshi bifasha yaba abana ndetse n’abakuru kuzibona zihagije.
Fibres ziyenga
Iziyenga mu mazi, zigera mu rwungano ngogozi zigakora nk’igikoma. Zifasha mu kugabanya ingano ya cholesterol mu maraso no kugabanya ibyago byo kurwara indwara z’umutima.
Mu gihe warwaye constipation (cg kwituma impatwe), kongera ibyo urya bikungahaye kuri ubu bwoko; nk’umuceri, imboga n’imbuto zitandukanye nk’ipapayi bifasha mu koroshya umwanda usohora no gutambuka neza mu mara kuko zikurura amazi nuko zikoroshya mu rwungano ngogozi.
Bimwe mu biribwa bibonekamo iziyenga:
- Imigati ikoresheje ingano zuzuye
- Inkeri n’amacunga
- Oatmeal
- Ubunyobwa n’utundi tubuto duto nka almond
- Imineke, pome ziriho n’igishishwa, inanasi n’imizabibu
- Ibihingwa by’imizi nka karoti, ibirayi n’ibijumba
- Imboga zirandaranda, lentils, amashu, kale, broccoli, ibishyimbo n’amashaza
- Ibibabi by’ibihaza
Fibres zitayenga
Izi ntizishobora kwivanga no kuyenga iyo zihuye n’amazi, zinyura mu rwungano ngogozi zidaciwemo ndetse zifasha ibindi biryo kunyura byoroshye mu rwungano ngogozi. Zifasha mu kurinda amara (yaba amato cg amanini) ibyayangiza no gusukura zigenda zimanura imyanda yose iba iri mu nzira y’urwungano ngogozi kugeza bisohotse. Mu gihe ufite diyare, ugomba kwirinda kurya ibirimo izi fibres.
Bimwe mu biribwa birimo fibres zitayenga:
- Umugati
- Ibishyimbo bitukura n’ubushaza bwumye
- Amapera
- Utubuto duto twose nka cashewnuts, walnuts, soya, ibigori n’ubunyobwa
- Imboga nyinshi ziba zikungahaye ku zitayenga kurusha iziyenga
Akamaro ka fibres ku mubiri
- Kurya indyo ikungahaye kuri fibres nyinshi bigufasha kumva uhaze cyane kandi bikagutindamo. Ibi bifasha cyane cyane ku bifuza gutakaza ibiro.
- Zifasha kongera no gukomeza ubudahangarwa bw’umubiri. Ibi birinda indwara z’umutima, diyabete no umubyibuho udasanzwe biterwa ahanini n’imikorere mibi y’umubiri.
- Koroshya amara. Zongera ubunini n’uburemere bw’umwanda usohoka zikanaworoshya, ibi bituma bica mu mara ku buryo bworoshye bikarinda kwituma impatwe (constipation)
- Byoroshya bikanarinda ibica mu rwungano ngogozi gutambuka neza. Indyo ikungahaye kuri fibres irinda cyane kuba warwara hemoroyide n’izindi ndwara zangiza amara.
Icyitonderwa
Niba wifuza kongera ingano y’izo ufata, ni ingenzi cyane kugenda wongera gahoro gahoro. Iyo uramutse utangiye gufata nyinshi umubiri utaramenyera ni ha handi uzumva watumbye inda, wumva ibintu bivuga mu nda (ibyo bamwe bita inzoka) ndetse bikagutera kuribwa mu gifu.
Ikindi ugomba kuzirikana, kugira ngo urwungano ngogozi rubashe gukora neza, ibiryo bicemo neza, ni ngombwa cyane kunywa amazi cg ibindi bisukika byinshi; byibuze ukanywa nka litiro 1.5 ku munsi, waba ukora sport ukabyongera.
