Kubona poroteyine na fibre bihagije mu mafunguro ya buri munsi ntibisaba ko umuntu ahora apima buri gram y’ibyo yariye. Umuhanga mu mirire avuga ko kubaka gahunda y’amafunguro isubirwamo kandi irimo ibiribwa bitandukanye bishobora gufasha umuntu kubona izo ntungamubiri ku buryo buhoraho.
Dr. Jared Meacham, inzobere mu mirire yemewe, akaba n’umutoza mu bijyanye n’imyitozo ngororamubiri, avuga ko we atibanda cyane ku gukurikirana buri ntungamubiri , ahubwo yubaka amafunguro ashingiye kuri poroteyine, ibiribwa bikungahaye kuri fibre ndetse n’ubwoko butandukanye bw’ibiribwa.
1. Tegura amafunguro ushingiye kuri poroteyine na fibre: Meacham avuga ko aho guhora uhangayikishijwe no kugera ku mubare runaka kuri buri funguro, wakwibanda ku guhitamo ibiribwa bisanzwe bikungahaye kuri poroteyine, fibre n’izindi ntungamubiri.
Uurugero mu gitondo ushobora kurya oatmeal, akongeramo amavuta y’ubunyobwa na poroteyine. Nyuma yo gukora imyitozo ngororamubiri, ushobora kongera kurya amagi n’imbuto.
Ku ifunguro rya saa sita, ahuza ibiribwa bikungahaye kuri poroteyine nk’inkoko, amafi, inyama z’inka zidafite ibinure byinshi, hamwe n’ibiribwa bikungahaye kuri fibre nka lentils, ibishyimbo by’umukara, ibijumba, quinoa cyangwa umuceri, ndetse n’imboga zitandukanye.
Avuga ko oats, ibinyamisogwe, imbuto z’amoko atandukanye, imbuto z’ibiti n’imboga ari bimwe mu biribwa bimufasha kubona fibre no kubona ingufu akenera mu myitozo no mu gusana umubiri nyuma yayo.
Icyakora, ibipimo by’ibiribwa Meacham arya bijyanye n’ingano y’umubiri we, ibikorwa byinshi akora n’intego ze zo gukora imyitozo yongera imbaraga. Ntabwo bisobanuye ko buri muntu agomba kurya ibipimo nk’ibye.
Icy’ingenzi umuntu yakwigiraho ni ukugira isoko ya poroteyine n’ibiribwa bikomoka ku bimera bikungahaye kuri fibre kuri buri funguro, hanyuma ingano akayihuza n’uko umubiri we umeze, ibikorwa akora n’ibyo akenera mu mirire.
2. Meacham ntashingira ku ifunguro rimwe ngo rimufashe kubona poroteyine cyangwa fibre nyinshi. Ahubwo agerageza kubibona mu mafunguro atandukanye mu masaha y’umunsi.
Avuga ko akenshi afata hafi garama 30 za poroteyine kuri buri gihe cyo kurya, inshuro nibura eshanu ku munsi. Ibi bishobora kumugeza kuri garama 150 cyangwa zirenga ku munsi.
Urugero, aho kurya poroteyine hafi ya yose ku mugoroba, ushobora kugira ifunguro rya mu gitondo ririmo poroteyine, ukarya imbuto cyangwa ibinyampeke byuzuye mu ntangiriro z’umunsi, hanyuma ku manywa ukongeramo ibishyimbo n’imboga.
Ibi bituma umubiri ubona izo ntungamubiri buhoro buhoro aho kuzishakira zose mu ifunguro rimwe.
3. Gira gahunda y’amafunguro yoroshye gukomeza: Kubona poroteyine na fibre bihagije ntibisaba gutegura ifunguro ridasanzwe buri munsi. Meacham avuga ko akoresha ibiribwa asanzwe azi kandi biboneka mu buryo bworoshye, akabihuza mu buryo butandukanye mu cyumweru.
Mu biribwa bikungahaye kuri poroteyine akunda harimo amafi, inkoko, inyama zidafite ibinure byinshi, turkey, ingurube, amagi na whey protein.
Ku bijyanye na fibre, yibanda kuri lentils, ibishyimbo, ibijumba, quinoa, imbuto, imboga rwatsi, ubunyobwa n’imbuto z’ibiti.
Avuga ko umuntu ushaka kongera fibre ashobora kugerageza gushyira kimwe cyangwa bibiri muri ibi biribwa muri buri funguro, bitewe n’ibyo umubiri we ukenera.
Ku poroteyine na ho, niba usanzwe ufite ifunguro ririmo amafi cyangwa indi poroteyine, ushobora guhindura ingano yayo aho kongera ikindi kiribwa gishya.
Niba hari icyo utabashije kubona muri iryo funguro, ushobora kugikosora mu ifunguro rikurikira.
4. Menya igihe imirire yawe ikeneye kwitabwaho kurushaho: Kurya poroteyine cyangwa fibre nke igihe kirekire bishobora rimwe na rimwe kujyana n’impinduka mu mikorere y’umubiri, ariko ibimenyetso nk’ibyo bishobora guterwa n’impamvu nyinshi zitandukanye.
Ku bijyanye no kubura poroteyine ihagije, bimwe mu bimenyetso bishobora kugaragara birimo:
• Kugabanuka kw’imikaya;
• Kugabanuka k’imbaraga zo gufata ibintu mu ntoki;
• Ibikomere bikira bitinze;
• Kubyimba mu bice bimwe by’umubiri;
• Impinduka ku musatsi, uruhu cyangwa inzara.
Meacham avuga ko inzobere mu mirire zishobora gukora isuzuma ryihariye ry’imirire kugira ngo harebwe niba umuntu afite poroteyine ihagije cyangwa niba hari ikibazo cy’imirire.
Ku bijyanye na fibre, umuntu ushobora kuba atayibona ihagije ashobora kugira igogora ritagenda neza, kuribwa cyangwa kubyimba mu nda, impatwe ndetse rimwe na rimwe akumva inzara kandi hashize igihe gito ariye.
Gahunda y’imirire ya Dr. Meacham ijyanye n’ubuzima bwe bukoresha imbaraga nyinshi ndetse n’imyitozo ngororamubiri akora. Bityo, ntabwo ari ngombwa ko umuntu yigana ingano y’ibiribwa cyangwa poroteyine arya.
Ahubwo, hari amahame ane ashobora gufasha umuntu kugira gahunda ihamye:
• Shyira poroteyine na fibre mu mafunguro yawe;
• Genda ubibona mu bihe bitandukanye by’umunsi;
• Gira ibiribwa byiza usanzwe ubona kandi ushobora gutegura byoroshye;
• Jya uhindura gahunda yawe bitewe n’ibyo umubiri wawe ukeneye.
Isoko: HealthLine
