Kimwe n'abantu, inyamaswa zikenera ibiryo bitandukanye nintungamubiri kugirango indyo yuzuye.Ibiribwa nkimbuto n'imboga bitanga intungamubiri zingenzi, zirimo ibinure, karubone ndetse na fibre, kandi bikungahaye kuri vitamine n'imyunyu ngugu.Imbuto n'imboga bitanga indyo yuzuye mumirire yamatungo, kandi imbuto cyangwa imboga zimwe zishobora gusimbuza allergen cyangwa kunoza igogorwa ryibiryo no kugabanya isuku ya fecal.
1.Agaciro keza k'imbuto n'imboga
Imbuto n'imboga nibintu bisanzwe bizwi mubuzima.Ababyeyi b'amatungo bazi ko bagomba kurya byinshi, kandi bizera inshuti zabo zuzuye ubwoya.Ubushakashatsi ku mbuto n'imboga burabigaragaza neza.Inyandiko zubushakashatsi ku kurya imbuto n'imboga buri gihe byibanda cyane cyane ku ndwara zimwe na zimwe zidakira, nka kanseri, indwara zifata umutima, indwara yubwonko, indwara ya Alzheimer, cataracte hamwe n’ingaruka ziterwa no gusaza, n'ibindi. Kuri izo ndwara zidakira, kwirinda akenshi ni byinshi bifite akamaro kuruta kuvura, kandi ibisubizo byinshi byubushakashatsi bwibyorezo nabyo birabigaragaza.Mu bihugu byateye imbere nka Amerika, indwara z'umutima, kanseri ndetse na stroke ni byo bintu bitatu bitera impfu, kandi bivugwa ko kimwe cya gatatu cy'impfu za kanseri muri Amerika zishobora kwirindwa binyuze mu guhindura imirire neza.Ibi bimenyetso bifatika byerekana ikibazo gihinduka mumirire, nko kongera kurya imbuto n'imboga, bishobora kugabanya cyane ibyago byo kwandura indwara zidakira.By'umwihariko, kongeramo imbuto za citrusi, imbuto n'imboga bikungahaye kuri karotene, n'imboga zibisi mumirire bifite akamaro kanini mukugabanya ibyago bya kanseri.
2.Agaciro kintungamubiri zimbuto n'imboga mubiryo byamatungo
Fibre yimbuto nisoko yingenzi ya fibre idashobora gushonga kandi idashobora gushonga mubiribwa byamatungo bitewe nuburyo bwiza bwo gusembura kugirango iteze imbere ubuzima bwamatungo, mugihe inyungu za fermentation ya enteric igerwaho utabangamiye igogorwa ryintungamubiri, ubwiza bwa fecal cyangwa palatable, urashobora kugera kubikorwa byiza ikinini cya fibre.Ibi bisaba gusuzuma igipimo cya fibre idashobora gushonga hamwe na fibre solibre mubicuruzwa byarangiye.Usibye gutanga fibre, imbuto n'imboga ni isoko ya antioxydants, harimo flavonoide, polifenol, carotenoide, na vitamine C na E. Antioxydants itinda kwangirika kwa selile ikoresheje radicals yubusa, ikaba ari molekile idahindagurika ikorwa numubiri.Ubwoko bwa antioxydants n'imikorere yabyo biratandukanye nubwoko bwibimera.Anthocyanine, iboneka mubururu hamwe na strawberry, kurugero, irashobora kurenga inzitizi yubwonko bwamaraso ikinjira muri cortex na hippocampus, bikagira ingaruka kumikorere.Blueberries ikungahaye kuri anthocyanine, ifite antioxydants ikora ishobora gufasha ubuzima bwubwenge bwibikoko.Byongeye kandi, siyanse yubushobozi bwibintu bishingiye ku bimera mu biribwa byamatungo biracyatera imbere.
3. Gukoresha imikorere yimbuto n'imboga mubiryo byamatungo
① Nkibintu byujuje ubuziranenge mu biryo byamatungo
Raporo ya Mintel “Ku biribwa by'amatungo: Harimo n'ingaruka za COVID-19, 75% by'abantu bemeza ko bikwiye kwishyura byinshi ku biribwa by'amatungo magufi.”Ntabwo gusa imbuto n'imboga bigaragara neza mubirango byibiribwa byamatungo cyangwa kubipakira, ariko kandi nibyerekana ko nyir'inyamanswa yahisemo ibiryo, byerekana ko ibicuruzwa bifitiye akamaro ubuzima bwamatungo no kumererwa neza.Akenshi, imbuto zingenzi nimboga zikoreshwa mumirire yumuntu nazo zikoreshwa mugutegura ibiryo byamatungo, kandi urutonde rurimo ibijumba, ibirayi, karoti, ubururu, na cranberries, nibindi.Nibyiza cyane kongeramo ifu, ifu cyangwa imbuto zumye n'imboga byumye kuri kibble.Kubikonjo, gukonjesha, no gukonjesha ibiryo byamatungo, byumye byumye, bishya, cyangwa ibintu byihuse bikonjeshwa akenshi bikundwa.Ibirayi n'ibijumba byagaragaye ko biryoha cyane, bigatuma biba igisubizo cyiza kuri formulaire "sensibilité digestive", ihabwa agaciro na banyiri imbwa nto.Ibiranga byinshi kandi bigerageza guhagarika gukoresha vitamine nubunyu ngugu no kongeramo micronutrients nyinshi wongeyeho imbuto n'imboga.Hariho kandi uburyo bwo gukuraho karubone-hydrata-yuzuye yuzuza, itanga karori idafite intungamubiri.Mubyongeyeho, ifu yimbuto itanga inyungu zinyuranye zo gutunga ibiryo byamatungo.Ntabwo ibyo bikubiyemo gusa uburyohe bwo kongera uburyohe, ariko ifu nayo ifasha mubushuhe, kugenzura ibikorwa byamazi, kongera umusaruro, kugabanya ibinure, kubuza mikorobe no gutanga antioxydants.Ifu yimbuto nimboga mubisanzwe biterwa no gukama ingoma cyangwa gukonjesha.Bashobora gushyiramo umwikorezi kugirango afashe kubika intungamubiri yibigize no kunoza imikoreshereze nububiko.
2. Kongera ibiryo byamatungo
Ubwoba bw'ababyeyi b'amatungo butinya ko kugaburira amatungo yabo ibintu bimwe umunsi kuwundi byangiza ubuzima bwamatungo yabo biri mubituma isoko ryibiribwa nibiribwa bivanze bitangira gukurura.Icyiciro gishya kigenda cyiyongera mubiribwa byamatungo ni ibiryo byokurya kandi bivanze, bitanga ubumuntu, kwimenyekanisha no gutandukana.Ariko icy'ingenzi, gushobora gukemura ubuzima n'imibereho myiza.Nkuko abantu benshi bagenda bamenya ko indyo yabo ishobora kugira ingaruka kubuzima bwabo muri rusange, uku kubyuka bireba n'inshuti zabo zuzuye ubwoya.Imirire myiza yinyamanswa irashobora gufasha gutunga inyamanswa ubuzima bwiza no kwishima no kwirinda fagitire zihenze.Ibiryo byokurya hamwe nuruvange nibinyabiziga bikomeye byo gutanga ibintu nkimbuto n'imboga, bitanga ubuzima bwigifu, ubuzima bwikoti, ubuzima bufatanye, kugabanya imihangayiko, ubuzima bwubwenge, nibindi byinshi.Ihuriro ritandukanye rya pisine, imboga, nintete hamwe nijisho ryerekeranye no kugaburira intungamubiri, nk'imbuto, amapera, oati, n'imbuto kama n'imboga bivanze bikungahaye ku ntungamubiri-antioxydants, vitamine, imyunyu ngugu, fibre-hamwe n'ibiranga ibintu byiza kuri kuzamura imirire itandukanye yibiribwa byamatungo.
3. Ongera ibara ryibiryo byamatungo
Hariho isano isobanutse hagati yibyo kurya byabaguzi no guhitamo abaguzi ibiryo byamatungo.Amabara asanzwe ntabwo arimwe.Kimwe nibiryo byabantu, abategura ibiryo byamatungo hamwe nubuvuzi bagenda bahitamo amabara yimbuto n'imboga kandi bagatanga ibisabwa kubipfunyika.Amasoko asanzwe yibara ni karoti na orange karoti, paprika (paprika), karoti, na beterave itukura, nandi mabara ashingiye kubimera arimo annatto na turmeric.Ariko amabara asanzwe akunda kumva ubushyuhe, kogosha nigitutu.Kubwibyo, bagomba kongerwaho umusaruro mugihe gikwiye kubisubizo byiza.Guhura na ogisijeni birashobora kandi kugira ingaruka kumiterere ya pigment zimwe na zimwe, kandi uko umwuka mwinshi wongewe mubikorwa, niko urumuri rwanyuma ruzoroha.Gupfundikanya kibble hamwe nudukoryo hamwe namavuta namavuta nabyo bishobora guhindura ibara.Ibiryo bitungwa bitungwa bikozwe hamwe no kuvanga ibikoresho bya resept hamwe no guteka neza mumisafuriya, mumasaho cyangwa mumufuka.Ibara rishobora kongerwaho intambwe iyo ari yo yose mbere yo kuzuza.Intambwe nyamukuru yo gushyushya - distillation - bizahora bibaho nyuma yo kongeramo ibara, bityo ubushyuhe burahamye busabwa.Ariko gukoresha ibara mubyukuri byongera ikiguzi cya formulaire, kandi kubera ko byongeweho cyane cyane kwiyambaza ababyeyi batunze, kwipimisha amarangamutima ni ishoramari ryubwenge.
Igihe cyo kohereza: Werurwe-24-2022