Ibyo utaruzi ku mugati uriho ingano ukunzwe n’abatari bake

Benshi hanze aha bakunze kurya umugati uriho ingano ndetse hari abo usanga bawufata buri gitondo gusa ntibamenye akamaro ufite mu buzima bwacu .

Akamaro k’umugati wuzuye w’ingano

1.Isoko y’ingenzi ya fibres

Abantu benshi ntibabasha kugeza ku rugero rwa fibre nkenerwa ku munsi.

Abahanga mu by’imirire no kuboneza indyo yuzuye (Academy of Nutrition and Dietetics) batanga inama zo kurya nibura fibres 21-25 g (ku bagore, munsi y’imyaka 50), 30-38g (ku bagabo, munsi y’imyaka 50), ku barengeje imyaka 50; 21-30g.

Ubushakashatsi bwerekana ko abantu benshi batageza ku munsi urugero nkenerwa rwa fibres.

Agace kamwe k’umugati wuzuye kabonekamo 3g za fibres, ni ukuvuga uduce 2 dushobora kuba twaguha byibuze 1/3 cya fibres nkenerwa ku munsi.

Kurya fibres zihagije bifasha urwungano ngogozi rwawe gukora neza, gufasha kuringaniza ibiro ndetse bigafasha urwungano rw’umutima gukora akazi neza.

2.Ufasha kugabanya ibiro

Ubushakashatsi bwasohowe na American Journal of Clinical Nutrition, bwerekanye ko (cyane cyane ab’igitsina gore) abarya cyane ibigizwe n’ingano zuzuye biyongera ibiro gacye cyane kurusha abarya ibigizwe n’ingano zahinduwe.

Kurya umugati wuzuye bigufasha kutiyongera ibiro mu kavuyo ugereranyije n’abarya umugati w’umweru.

3.Ugufasha kurinda indwara zibasira imikorere y’umubiri

Indwara zibasira imikorere isanzwe y’umubiri (metabolic disease) twavuga nka diyabete, umuvuduko ukabije w’amaraso, n’izindi z’umutima.

Ubushakashatsi buheruka bwerekana ko kurya ibikomoka ku tubuto duhinduwe (refined grains) nk’umuceri, ibikomoka ku ngano nka macaroni n’ifarini, za biscuits n’ibindi biza ku mwanya wa mbere mu byongera ibiro, gukora nabi kwa insulin (ibi bigahita bitera diyabete) n’imikorere mibi y’umubiri (ibi nibyo bitera nyuma kurwara diyabete n’indwara z’umutima).

Kurya umugati wuzuye bizagufasha guhangana n’ibi bibazo no kubikurinda.