HARAGIRIMANA Dieudonne
Amafunguro yose ntabwo anganya kuduha ingufu, ahubwo habaho n’azitwara cyane cyane nk’amafunguro agora igogora, nk’arimo ibinure bigerekeranye (tran-fats foods). Amafunguro atagoye kuboneka kandi aza ku mwanya w’imbere mu kuguha ingufu umubiri wawe ukeneye buri munsi:
1.Ibitonore bya soya
Ibitonore bya soya bitandukanye no kurya soya yumye niba ushaka ibikongerera ingufu kuko ibitonore bikungahaye kuri phytoestrogens zizwiho kuguha ingufu nyinshi. Gusa wibuke ko ntakubikaranga, ahubwo wowe togosa ushyiremo akunyu wirire.
2.Ibijumba
Hari bamwe b’abanyamugi ngo bavuga ko batarya ibijumba kuko babiriye mu cyaro bakabihungira mu mugi nyamara burya niba ushaka ingufu ibijumba biri mu mafunguro azazikugezaho. Bikungahaye kuri beta-carotene ihindukamo vitamin A igeze mu mubiri ndetse na vitamin C bifatanya kurwanya umunaniro. Wowe bitogose byaba bihase cyangwa bidahase uteke agasosi cyangwa ibishyimbo byo kurisha n’ushaka ugerekeho. Ikizakwemeza ibyiza byabyo uzabihe umwana urebe.
3.Umuceri w’ikigina
Uyu ni umuceri utanyujijwe mu ruganda ngo bakureho agashishwa k’inyuma ku rutete (riz paddy). Uyu muceri uba ukungahaye kuri manganese, umunyungugu ufasha umubiri gukamura ingufu uzikura mu masukari na poroteyine bije mu byo wariye. Wawurisha imboga cyangwa agasosi k’inyama y’iroti (n’ubwo ngo iroti itagira isosi) ngombwa ni uko umuceri uwurya.
4.Pome
Inkuru imwe ivuga ko pome imwe ku munsi yakurinda guhora kwa muganga. Si ibi gusa pome igufasha ahubwo inakongerera ingufu. Kuba ikungahaye kuri fibre bigusaba kuyihekenya umwanya, ibyo itandukaniyeho n’izindi mbuto bityo uko uyihekenya akanya niko ituma umubiri wawe winjiza ingufu.
5.Imineke
Imineke iri mu mbuto zikungahaye ku masukari anyuranye dore ko habonekamo glucose, fructose na sucrose. Si ibi gusa hanabonekamo fibre byose bikaba isoko nziza y’ingufu. Waba ugiye gukora imibonano cyangwa uyirangije, waba ugiye gukora siporo cyangwa uyirangije, waba ugiye kwiga, umuneke uzagufasha. Gusa uzibuke kutawurya nijoro kuko watuma ugira ibimyira byinshi cyane cyane iyo urwaye ibicurane.
6.Amacunga
Akungahaye kuri potasiyumu, vitamin B9 na vitamin C. Ntabwo azaguha isukari mu mubiri ahubwo atuma ingufu zawe ziyongera. Icunga kandi ririmo pectin na fibres, byose bizafasha umubiri wawe.
7.Amagi
Mu mafunguro yose abaho amagi niyo akungahaye kuri poroteyine kurenza ayandi kuko 97% bya poroteyine irimo umubiri urayinjiza, ikaba ingana na 30% bya poroteyine ukeneye. Si ibyo gusa kuko n’ibyo imikaya yawe ikeneye ngo yiyubake byose mu igi wabisangamo. Poroteyine nazo zihindurwamo ingufu umubiri ubifashijwemo na manganese. Ibyiza ni ukuyarya atogosheje kandi burya niyo warya amagi 3 ku munsi nta kosa ririmo.
8.Ibishyimbo
Ibi byo ni ifunguro ryacu rya buri munsi abenshi bikaba bikungahaye kuri poroteyine n’amasukari. Ibishyimbo biribwa kwinshi. Wabirya imibaga, wabirya igihembe cyangwa ukabikaranga, ushobora no kubigereka ku bindi byo kurya.
9.Ubuki
Wajyaga wibaza icyo wasimbuza ibinyobwa byongera ingufu biva mu ruganda? Burya ikiyiko cy’ubuki kiguha ingufu zingana n’izo uhabwa n’agacupa kamwe ka bya binyobwa byongera ingufu. Wabushyira mu gikoma cyangwa icyayi, wabusiga ku mugati, wabufata bwonyine, ubuki ni ingenzi kandi burya buranakuvura.
