Dore Ibyokurya byo kwirinda iyo utwite

Ubusanzwe iyo umuntu ari muzima nta n’ubundi burwayi bwihariye cyangwa budasanzwe afite nta funguro aba atemerewe kurya.

Nyamara iyo bigeze ku mugore utwite ho biba umwihariko kuko aba ari umuntu umwe urimo babiri.

Niyo mpamvu we ku mirire agomba kwitonda, kugira ibyo yongera, ibyo agabanya ndetse n’ibyo yirinda mu nyungu ze n’iz’umwana atwite.

Niyo mpamvu muri iyi nkuru twaguteguriye amafunguro anyuranye umugore utwite agomba kwirinda kuko ashobora kugira ingaruka ku buzima bwe bwite cyangwa ubw’umwana uri mu nda.

Amafunguro 12 umugore utwite agomba kwirinda

1. Ibiryo byo mu Nyanja birimo mercure nyinshi

Ubusanzwe amafi yose abamo mercure, kandi mercure ku gipimo cyo hasi ifite icyo imarira umubiri. Nyamara iyo mercure ibaye nyinshi by’umwihariko ku mugore utwite, byangiza ubwonko bw’umwana uri mu nda kimwe n’urwungano rwe rw’imyakura, bityo akaba yazavukana ibibazo binyuranye.

Amafi y’ingenzi yo kwirinda ni ane ari yo: shark, swordfish, tilefish na mackerel

Ariko andi mafi cyane cyane ayaba mu mazi magufi, ayororwa nka tilapia na sardine yon ta kibazo ateye, gusa nayo usabwa kuyarya gacye.

2. Amata n’imitobe bidasukuye

Nubwo rimwe na rimwe ushobora gukama ugahita winywera, cyangwa wakora umutobe waba uw’ibitoki cyangwa uw’imbuto ugahita unywa, nyamara si byiza ku mugore utwite.

Hari bagiteri yitwa Listeria monocytogenes ikaba itera indwara ya listeriosis mbi cyane ku mwana uri mu nda ndetse na nyina kuko iyi bagiteri ituma ubudahangarwa bw’umubiri bugabanyuka.

Niyo mpamvu ku mugore utwite ari byiza kunywa amata cyangwa imitobe byamaze gutekwa bikabira, kuko niho iyi bagiteri iba yapfuye.

3. Ibiryo byabitswe muri firigo

Iriya bagiteri tuvuze haruguru ya Listeria ishobora no gukurira muri firigo ikaba yafata ibyo kurya bibitswemo.

Mu gihe rero ibyabitswemo bitari butekwe, si byiza ko umugore utwite abirya. Niyo biri butekwe ni byiza kubicanira igihe kinini kandi ku muriro mwinshi.

4. Ibikomoka ku matungo bibisi cyangwa bidahiye neza

Ibikomoka ku matungo tuvuga hano ni inyama zose, amafi yose, amata n’amagi.

Impamvu Atari byiza ku mugore utwite ni uko hashobora kuba harimo bagiteri ya Salmonella cyangwa indiririzi ya Toxoplasma, byose bishobora kwinjira mu mubiri w’umwana akazavukana ibibazo binyuranye by’ubuzima.

Kugirango rero ibi byose ubyirinde ni byiza guteka ibyo byose bigashya neza, ndetse amagi yo nturye umureti ahubwo ukayatogosa kandi akamara byibuze iminota 15 mu mazi yamaze kubira.

Niba ugiye kurya ibyo utitekeye cyangwa utazi uko byatetswe byaba byiza utariyemo ibikomoka ku matungo.

5. Amashu mabisi

Ubusanzwe tugirwa inama yo kurya amashu mabisi cyane cyane kuri salade kuko niho aduha ibiyarimo byose. Nyamara iyo bigeze ku mugore utwite ho biba icyitonderwa ndetse ntibinemewe.

Hariya hagati y’ibibabi byayo uko biba bigerekeranye hashobora kororokeramo za bagiteri zinyuranye n’izindi ndiririzi nka Toxoplasma twavuze haruguru.

Niyo mpamvu ari byiza kubanza kuyateka, niba utwite. Ndetse n’izindi mbuto zose, uruzaba rwariyashije ntukarurye utwite kandi n’izindi uzironge mu mazi atemba, mbere yo kuzirya

6. Fromage idasukuye

Ubusanzwe nawe ushobora kwikorera fromage, kimwe nuko hari izigurwa zikoze. Niba ari iyo wikoreye ni byiza ko uyikorera pasteurization (uburyo bwo kwica mikorobe ziri mu kintu ukoresheje umuriro, nko mu ifuru).

Niba ari iyo uguze banza usobanuze ko iyo fromage yakorewe pasteurization, niba nabo batabizi cyangwa ku gipapuro bitanditseho, si byiza kuyirya kuko hashobora kuba harimo bagiteri yitwa Listeria

7. Ikawa nyinshi n’ibyo kunywa byongera imbaraga

Kutarenza 200mg za caffeine ku munsi ntacyo bitwara umugore utwite. Nyamara kandi iyo wanyoye ikawa ukanywa n’ibindi bishobora kuba birimo caffeine bizamura igipimo cya caffeine bikaba bibi ku buzima bwawe iyo utwite.

Ni kimwe no ku binyobwa byongera imbaraga kuko nubwo bitabamo caffeine nyinshi ariko bishobora kuzamura umuvuduko w’amaraso ndetse bikanatera indihaguzi.

Kandi wirinde kunywa ibindi byongera ingufu nka guarana, ginseng, yerba mate, kuko byose si byiza ku mugore utwite.

8. Ipapayi ridahiye neza

Amata y’ipapayi ridahiye abamo ibinyabutabire bishobora gutera ibise ku gihe kidakwiye. Ibyo binyabutabire bikora nk’umusemburo wa oxytocin na prostaglandin, ikaba imisemburo igira uruhare mu kubaho kw’ibise.

Kurya ipapayi ridahiye rero bishobora kugukururira ibyago byo gukuramo inda, n’ibindi bijyana na byo

9. Ibyo kurya birimo ibinure bigerekeranye

Kuva muri za 1990 ibiryo birimo ibinure bigerekeranye byagiye bigaragara ko ari bibi ku buzima, icyakora guhera muri 2006 niho batangiye kujya berekana niba mu biribwa cyane cyane byo mu makopo ko harimo ibyo binure.

Nubwo kuri ubu bisa naho bitakiboneka ku isoko nyamara hari amafunguro amwe n’amwe biboneka ko ibyo binure birimo.

Ibi binure ni bibi kuko bizamura igipimo cya cholesterol mbi (LDL) maze bikagabanya igipimo cya cholesterol nziza (HDL).

Ubushakashatsi bugaragaza koi bi binure ari yo ntandaro yo kurwara endometriosis ku bagore bakimara kubyara ndetse no kuba bagumbaha. Ndetse bituma umwana avukana uturo ducye ndetse ntakure neza mu bwenge.

Ibyo kurya wakirinda, bibamo ibinure bigerekeranye

• Amafiriti
• Margarine
• Ibisuguti na za keke

10. Ibyo kurya byongewemo amasukari

Za shokola, bombo, ice cream n’utundi tuntu turibwa turyohereye uhita ubyumva ko harimo isukari. Nyamara burya hari ibindi byo turya biba byongewemo isukari ndetse nyinshi, nyamara ntube wabyumva uramutse utabizi.

Iyo sukari uretse gutera umubyibuho udasnzwe, diyabete n’izindi ndwara, nta n’akamaro kanini zigirira umubiri wacu. Bitewe nuko rero n ubusanzwe iyo utwite ibiro byiyongera ukaba wanagira diyabete ikira ari uko ubyaye, kurya ibyongewemo amasukari byakongerera ibyago.

Bimwe mu byo kurya biba byongewemo amasukari

• Imigati ibikwa igihe kinini
• Ibyo kurya byumishijwe bikabikwa igihe kinini
• Snacks (utuntu turibwa hagati y’ifunguro n’irindi)
• Ibinyampeke byanyuze mu nganda (umuceri, ingano, …)

11. Ibyo kunywa bya soda n’ibindi byongewemo isukari

 Ntabwo caffeine gusa ariyo ituma umugore utwite aba atemerewe kunywa za soda na coca cola ahubwo amasukari aba yongerewemo niyo mabi kurusha iyo caffeine ku mugore utwite.

Muri rusange usanga agacupa k’ibi byo kunywa kaba karimo hagati ya 25g na 35g z’isukari.

Niyo mpamvu ku mugore utwite, ibyiza ari umutobe yikoreye nawo ntawongeremo isukari, amata y’inshyushyu n’amazi. Ibi byo kunywa nta kibazo bishobora kumutera.

12. Ibyo kurya birimo sodium nyinshi

Sodium iboneka mu munyu turya, iyo ibaye nyinshi itera ibibazo ku mikorere y’umutima; by’umwihariko umugore utwite inda ikiri nto (itararenza amezi 3) yari akwiye kwirinda iyo sodium.

Ubusanzwe ku muntu wese ntagomba kurenza 5g ku munsi, ariko umugore utwite ntaba agomba kurenza 2.3g ku munsi.

Ibyo kurya biba byongewemo umunyu yakirinda ni

• Inyama n’amafi yumishijwe
• Ibindi biribwa biba bymishijwe ariko hakoreshejwe umunyu
• Imigati ibikwa igihe kinini
• Amasupu agurwa akoze
• Utuntu duhekenywa twongewemo umunyu nk’ubunyobwa, injugu, n’utundi