Sobanukirwa inyama ukwiye kurya unamenye icyo zikumarira

Inyama ziri mu byo kurya bitavugwaho rumwe. Abatazirya bazishinja ko zitera ibibazo byinshi mu buzima naho abazirya bo bazivuga ho byinshi byiza binyuranye. Nyamara burya nta kintu na kimwe kiribwa kidafite icyo kimariye ubuzima, nubwo hari ibiba bibujijwe bamwe bitewe nuko ubuzima bwabo buhagaze.
By’umwihariko twibuke ko inyama hari intungamubiri ziduha tutabona mu bimera harimo nka poroteyine zuzuye, vitamini B12, n’ibindi.
Inyama tugiye kuvuga hano ni ibyo kurya byose bitari ibimera hakaba harimo amafi, n’ibindi byose biva mu nyanja, inyama y’inkoko, inka, ihene, urukwavu, n’andi matungo yose aribwa, bitewe n’agace n’umuco.

Ikintu inyama zose zihuriraho ni poroteyine zibamo. Poroteyine umubiri wacu uzihinduramo ingufu ukoresha buri munsi.

Muri rusange dukenera poroteyine mu buryo butangana bitewe n’imyaka, akazi, igitsina. Ariko muri macye abakobwa n abagore bakenera 46g abahungu b’ingimbi bagakenera 52g, abagabo 56g naho abana bato bo bakenera hagati ya 19g na 34g, bose babikenera ku munsi.

Intungamubiri dusangamo ziranyuranye kandi ni nyinshi. Mu byo mu nyanja habonekamo ibinure bya omega-3 harimo DHA na EPA, poroteyine, selenium,  vitamini A na B zinyuranye na vitamini D. Mu nyama zo ku matungo ho tubonamo poroteyine, vitamini A, B zinyuranye, vitamini D hamwe n’imyunyungugu nka zinc, magnesium n’ubutare.

Akamaro k’inyama ku buzima 

• Kongerera ingufu ubudahangarwa.

Nkuko tubibonye inyama zibonekamo zinc, ikaba izwiho kongerera ingufu ubudahangarwa. Iyi zinc ituma umubiri usohora muri wo imyanda n’uburozi. Siyo gusa kuko na poroteyine zibonekamo zituma umubiri ukora abasirikare bahagije bo guhangana n’indwara. Twakongeraho na sélénium, oméga-3 na vitamini A itera urwungano rw’imyibarukiro rugira ingufu.

• Gutuma imikaya ikura neza. 

Poroteyine zo mu nyama zituma imikaya ikorwa neza ndetse ikanasanwa. Niyo mpamvu ku bantu bakora siporo yo kubaka umubiri basabwa gukoresha inyama mu byo barya, aho kwitera inshinge cyangwa kunywa ibinini bitanga poroteyine.

• Gufasha urwungano ngogozi

Uretse poroteyine inyama zinaha umubiri wacu amino acids zinyuranye. Izi amino acids umubiri wacu ntushobora kuzikorera tuzikura mu byo turya gusa. Izo amino acids za ngombwa ni 9 ari zo histidine, leucine, lycine, isoleucine, methionine, phenylalanine, threonine, tryptophan, valine. Kurya inyama bituma izi zose uzibonera icyarimwe. Twongereho ko Vitamini D ifasha mu gukomera kw’amagufa n’amenyo, no gukoreshwa neza kwa calcium. Ibi byose bizafasha igogorwa rigende neza

• Gufasha amaraso gutembera neza

Ubutare buri mu bikoze amaraso kandi bukaba ingenzi mu mitemberere yayo mu mubiri. Kurya inyama umaze gufata imbuto zikungahaye kuri vitamini C, nk’amacunga cyangwa indimu bifasha umubiri gukamura ubutare buri mu nyama bugakoreshwa.

• Imikorere myiza y’umutima

Mu byo mu nyanja twabonye ko habamo ibinure bya omega-3. Kurya amafi rero bizatuma utagira ibyago byo kurwara indwara zinyuranye z’umutima. Vitamini B zinyuranye tubonamo kandi nazo zifasha mu ikorwa ry’imisemburo, insoro zitukura, n’imikorere myiza y’urwungano rw’imyakura. Izo vitamini kandi zinafasha umubiri gukora ingufu bityo umutima ugatera neza.

• Uruhu rwiza,imisatsi n’amaso

Kurya inyama zikungahaye kuri bya binure bya omega-3 ni ingenzi ku ruhu n’imisatsi. Ibi binure birinda uruhu imirasire mibi iva ku zuba ya UV, bikarutera guhehera no gushashagirana. Vitamini A iri mu nyama kandi ni nziza ku menyo, amagufa, imisatsi no ku maso.

• Ingufu z’ubwonko. 

Kera bajyaga bavuga ko umwana wagaburiwe amafi agira ubwenge. Uruvange rwa DHA (Docosahexaenoic acid)  na EPA (Eicosapentaenoic acid) biboneka mu mafi nibyo bifasha mu mikorere myiza y’ubwonko, gutekereza neza no kutibagirwa

• Gufasha umwana uri mu nda. 

Abagore batwite basabwa kurya amafi ariko bakirinda amafi arimo mercury nyinshi kuko yagirira nabi umwana uri mu nda. Amafi atarimo ikinyabutabire cya mercury nyinshi twavuga urugero rwa sardines, tilapia na salmon. Impamvu amafi ari meza nuko bya binure bya omega-3, bifasha mu mikurire myiza y’umwana Ku bwonko n’amaso. Iyo omega-3 kandi ni umuti wo kwiheba no kwigunga ku mugore utwite.

Nubwo inyama zimwe zibikwa muri frigo, amafi agashyirwa mu makopo ariko nta cyiza nk’inyama zikibagwa hamwe n’amafi yarobwe uwo munsi.

Icyitonderwa

• Amafi yo mu nyanja aba arimo umunyu mwinshi niyo mpamvu atari meza ku bantu bamwe barwaye indwara zibabuza kurya umunyu. Mu kuyateka kandi witondera umunyu wongeramo kuko hari n’igihe bigusaba kumena amazi ya mbere kubera umunyu mwinshi.

• Zirikana ko amafi amwe abamo mercury nyinshi bityo mbere yo kuyakoresha ubanze umenye irimo uko ingana cyane cyane ku bagore batwite.

• Inyama ziva ku matungo zavuzwe hano ni izidafite ibinure kuri zo. Byaba byiza ari inyama y’iroti cyangwa urukwavu kimwe n’inkoko kuko nizo zigira ibinure bicye.