Rya neza ugire ubuzima bwiza

Nubwo indwara z’umutima ziyongereye mu myaka ya vuba aha kurusha mbere, hari uburyo butandukanye abantu bakoresha kugira ngo bazirinde zitarabafata. Bumwe muri bwo ni ukurya indyo yuzuye, yiganjemo imboga n’imbuto.

Imirire myiza ni imwe mu nkingi zikomeye zifasha umuntu kwirinda gufatwa indwara z’umutima ndetse n’izindi zitandukanye.

Kurya neza( bitandukanye no kurya ibintu bikize ku mavuta) bigomba guhinduka umuco mu muryango kugira ngo abana bazawukurane bityo igihugu kizagira abantu bafite ubuzima buzira umuze mu gihe kiri imbere.

Inama za muganga mu mirire ni ingirakamaro ku buzima bw’abantu cyane cyane abakiri bato, abagore ndetse n’abageze muza bukuru.

 Ibiribwa n’akamaro kabyo:

Abahanga mu mirire bavuga ko amoko y’ibiribwa arimo ibice bitatu.

Imbuto n’imboga

Imbuto n’imboga ni ibiribwa bikungahaye ku birinda indwara byitwa Vitamine C n’ubutare bita Carotenoid. Ibi biribwa bigabanyiriza umubiri ibivumbikisho( calories)bituma ibinure biba byinshi mu mitsi amaraso ntatembere neza.  Urubuto urwo arirwo rwose ariko kururya kenshi biba ari byiza ku mubiri wawe kugirango ukore neza.

Kugira ngo abakunzi b’imbuto batazazibura kandi zibafitiye akamaro, ni byiza kwita ku ngengabihe (seasonal changes) kugira ngo basorome imbuto zera bitewe n’igihe( season).

Byibura kurya uruvange rw’imbuto inshuro eshanu ku munsi zirimo amapapayi, amaronji, pome n’izindi bituma ubudahangarwa bw’umubiri w’umuntu bwiyongera.

Izi mbuto zigira uruhare rukomeye mu kugabanya amasukari bita triglycerides atera umubyibuho ukabije.

Ibinyamafufu n’ibinyampeke.

Ibinyampeke ndetse n’ibinyamafufu bikize ku bitera imbaraga bita carbohydrates. Bifite amavuta make kandi bifasha ibindi biryo kugirira umubira akamaro.

Ibirinda indwara.

Kurya ibishyimbo byinshi, amashaza, n’ibindi binyamisogwe ni ingenzi cyane mu mirire myiza. Kurya Soya byo ni agahebuzo kuko yo uko wayirya kose ifite akamaro kenshi mu mubiri w’umuntu. Soya ituma umusemburo witwa Cholesterol utera guhangayika( stress) ugabanuka bigatuma imitsi y’umuntu ikora neza.

Ubunyobwa:

Ubunyobwa ni ingirakamaro ku mubiri kuko bufite ibinyamavuta bicye. Kurya cyangwa kunywa ubunyobwa mu isosi kabiri mu cyumweru ni ingenzi cyane ku buzima.

Ibyubaka umubiri n’ubutare( minerals)

Kurya ibyubaka umubiri byinshi bishobora gutera indwara z’umutima. Indyo irimo ubutare bwinshi bigira uruhare mu kurinda izo ndwara.

Abahanga mu mirire basaba ko ibinyampeke byajya bivangwa ari byinshi bakabikoramo ibiribwa bikungahaye kurushaho.

Vuba aha, ubushakashatsi bwerekanye ko kugabanuka kwa Vitamini D na B12 mu bihugu by’Aziya na Afurika byatumwe abantu benshi bahura n’ibibazo bw’ubuzima bubi n’indwara za hato na hato.

Kurya neza nibyo bishobora gukosora ibi bibazo.

Ibyubaka umubiri bifite ubushibozi bwo kugabanya uburozi buri mubyo turya cyangwa tunywa bita Antioxidants bityo indwara zaterwa nazbwo zikagabanuka.

Ibiryo birimo ubutare bwa calcium, potassium na magnesium are bizwiho kugabanya umuvuduka w’amaraso.

Ibinyamavuta
Ibinyamavuta bizwiho gutera wa musemburo witwa cholesterol. Iyo uyu musemburo uvuye mu bimera nta ngaruka nyinshi ugira ko muntu, ariko ushobora guteza ibibazo iyo ibinyamavuta ari byinshi kandi bikomeye( saturated fatty acids). Ibiryo n’ibiribwa birimo amavuta, inyama zikaranze biri mu biribwa bukubagahaye ku mavuta menshi.

Amavuta akomoka ku bunyobwa, soya, nayo aba arimo amavuta menshi ariko adakaze (unsaturated oils). Amavuta akomoka ku bihwagari yo ni meza ku mubiri uko nta binure byinshi atera.

Uko bimeze kose abantu ntibagimbye kurya amavuta inshuro zirenze ebyiri mu cyumweru kandi ibirimo amavuta ntibirenze hagati ya 7 na 10 ku ijana by’amafunguro. Umuhondo w’igi nawo ushobora kungera umusemburo witwa cholesterol.

Amafi n’amavuta akomoka ku ifi.

Kurya amafi nibura kabiri mu Cyumweru bigabanya ibyago byo kurwara umutima n’imitsi.

Ubashije kurya amafi yitwa Salmon (amafi mato) byaba ari akarusho.

Umunyu

Kurya umunyu mwinshi byongera umuvuduko w’amaraso. Burya ngo mu biryo bifunze mu bikopo haba harimo umunyu mwinshi kandi ugomba kwirindwa.

Abaganga basaba abantu kurya umunyu utarenze garama 4 na 6 z’umunyu ni ukuvuga miligarama ziri hagati ya 2400 na 2600 ku munsi.

Inzoga

Inzoga ngo ni nziza iyo zinywewe mu rugero. Kutarenza icupa rimwe ku munsi ni byiza ku bantu bakuru. Umuvinyo witwa Red Wine wo ngo ufite akarusho.

Abakiri bato bo babuzwa kunywa inzoga kuko bageraho bakazimenyera, zikababaho akarande.

Kurya Chocolat, kunywa icyayi n’ikawa mu rugero nabyi bifasha abantu kuramba, nubwo ku rugero rwinshi biba bibi cyane ku mutima.

Dr Ramamurthy Bingi wo mu bitaro bya BGS Global Hospitals utanga izi inama avuga ko  kurya indyo yuzuye ari ingirakamaro ariko ngo  tukibanda ku mbuto n’imboga n’ibinyampeke ubusanzwe bizwiho kurinda indwara z’umutima.

Niturya neza, atari ukurya ibintu byuzuyemo amavuta, tuzirinda indwara zitandukanye bityo turambe.

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