Umwijima ni imwe mu nyama zo mu nda z’ingenzi dore ko ugira uruhare mu igogorwa, ukaba imvubura y’imwe mu misemburo ndetse ukanagira uruhare mu gusukura umubiri ku buryo bunyuranye. Hari bimwe mu byo turya cyangwa tunywa ndetse n’imimerere yacu bigenda byangiza umwijima buhoro buhoro bikazarangira umwijima wacu urwaye. Muri iyi nkuru tugiye kuvuga bimwe muri byo dukunze gukora no gukoresha mu buzima bwa buri munsi
Benshi bazi ko isukari nyinshi ishobora gutera diyabete gusa cyangwa se ikangiza amenyo. Nyamara burya inangiza umwijima. Umwijima ukoresha ubwoko bw’isukari buzwi nka fructose mu gukora ibinure. Isukari yo mu nganda kimwe na za syrup zikoze mu isukari y’ibigori (high-fructose) ni bimwe mu bitera umwijima gutwikirwa n’ibinure byinshi bikazawuviramo kurwara.
Niyo waba utabyibushye, gukoresha isukari nyinshi kandi kenshi byangiza umwijima. Aha hanajyamo ibyongewemo isukari nka za soda, za bombo, n’ibindi biribwa cyangwa binyobwa byongewemo isukari.
Aha ntihavugwa imiti iva mu bimera ahubwo haravugwa ibyo uhabwa utarwaye ngo bikunganire, ariko bikavugwa ko bikorwa mu bimera. Nubwo uba wabwiwe ko ari “umwimerere” bishobora kwangiza umwijima wawe.
Ibi ahanini biza bifunze nk’ibinini bipfundikiwe, cyangwa se bkaza bikoze nk’ifu ibikwa igihe kinini akenshi bigahabwa abifuza kugabanya ibiro, abashaka kwikingira Indwara runaka, … mbere yo kugira ibyo ukoresha banza umenye neza niba ubicuruza yarabyize, umusobanuze neza uko byakozwe, kuko siko byose byangiza umwijima.
Uko ubyibuha ntihabyibuha inyuma gusa ahubwo n’inyama zo mu nda ziriyongera ndetse si ukwiyongera byo kuba nini ahubwo ni ukwiyongera hazaho ibinure byinshi. Umwijima nawo niko biwugendekera ndetse bishobora gutera umwijima kuba nk’ibuye ugakomera. Ibi bikaba bakunze kuba ku babyibushye cyane, abakuze n’abarwaye diyabete.
Umubiri wacu ukenera vitamin A, kandi uyibona iturutse mu mboga n’imbuto. Gusa iyi vitamin ikaba iri muri vitamin zo mu itsinda rya vitamin zivanga mu binure (liposoluble) zikaba vitamin zigenda zikibika mu mubiri ku buryo iyo zibaye nyinshi bitera ikibazo. Rero iyo ufashe iyi vitamin nk’inyongera (cyane cyane ku batabasha kubona ifunguro ririmo imboga n’imbuto) ukarenza igipimo byangiza umwijima wawe. Mu gihe utabigiriwemo inama na muganga cyangwa umuhanga mu byerekeye imirire si byiza gufata izi nyongera.
Ibi byo kunywa bidasembuye akenshi biba byongewemo isukari kandi hejuru twabonyeko isukari nyinshi Atari nziza ku mwijima. Kuko biwutera kuzuraho ibinure bikawutera kubyimba. Aha haravugwa za soda, imitobe igurwa ikoze, iyo wakikorera ukongeramo isukari, …
Nibyo wabisomye neza. Paracetamol iza ku isonga mu miti yangiza umwijima ariko nanone usanga iza mu miti ikoreshwa cyane ku isi yose. Usanga utaka umutwe, wumva akariro kazamutse uti mumpe paracetamol. Ushobora no kuba utazi ko hari indi miti ukoresha kenshi irimo paracetamol. Muri yo twavuga hedex, hedon, painex, imiti myinshi ya gripe (coldcap, flucoldex, doliprex, febrilex, flufed, dacold, Coldarest, fervex, …) iyi kimwe n’indi tutarondoye ibonekamo paracetamol (twongeremo ibinini bishyirwa mu mazi) si byiza kuyikoresha kenshi. Iyi miti yangiza umwijima, niyo mpamvu usabwa kutayikoresha kenshi, kandi mu gihe icyo wayinyweraga cyakize usabwa guhita uyihagarika.
Ibi binure bigerekeranye Ntabwo ari umwimerere ahubwo byongerwa mu byo turya cyane cyane ibyanyujijwe mu nganda kugirango biba she kubikika igihe kinini aho hongerwamo hydrogen (ibinure by’umwimerere ntibiba byuzuye biba biburaho hydrogen imwe)
Ibi rero si byiza kuko byongera ibinure bityo bikagutera kongera ibiro, bikagira ingaruka ku mwijima. Mbere yo kugura ibyokurya bipfunyitse banza urebe ko birimo ibinure bigerekeranye (trans fats) kandi niyo uzabona handitseho ko harimo ducyeya (trace) uzabyitondere.
Benshi byo barabizi ko inzoga nyinshi yangiza umwijima. Nyamara wasanga uziko ari inzoga unyoye ari nyinshi cyane, ahubwo burya ukuri ni uko niyo wanywa nkeya ariko ukajya uyinywa kenshi amaherezo byangiza umwijima wawe.
Kunywa mu rugero nk’uko tubibwirwa buri gihe ni ingenzi kuko birinda umwijima wawe
Ibi si byo gusa byangiza umwijima wawe ariko biri ku isonga mu byawangiza, kubyirinda kandi birashoboka. Niba ukunda umwijima wawe rero urasabwa kugabanya no kugendera kure ibiwangiza.
1. Isukari
Benshi bazi ko isukari nyinshi ishobora gutera diyabete gusa cyangwa se ikangiza amenyo. Nyamara burya inangiza umwijima. Umwijima ukoresha ubwoko bw’isukari buzwi nka fructose mu gukora ibinure. Isukari yo mu nganda kimwe na za syrup zikoze mu isukari y’ibigori (high-fructose) ni bimwe mu bitera umwijima gutwikirwa n’ibinure byinshi bikazawuviramo kurwara.
Niyo waba utabyibushye, gukoresha isukari nyinshi kandi kenshi byangiza umwijima. Aha hanajyamo ibyongewemo isukari nka za soda, za bombo, n’ibindi biribwa cyangwa binyobwa byongewemo isukari.
2. Inyunganiramirire zituruka mu bimera
Aha ntihavugwa imiti iva mu bimera ahubwo haravugwa ibyo uhabwa utarwaye ngo bikunganire, ariko bikavugwa ko bikorwa mu bimera. Nubwo uba wabwiwe ko ari “umwimerere” bishobora kwangiza umwijima wawe.
Ibi ahanini biza bifunze nk’ibinini bipfundikiwe, cyangwa se bkaza bikoze nk’ifu ibikwa igihe kinini akenshi bigahabwa abifuza kugabanya ibiro, abashaka kwikingira Indwara runaka, … mbere yo kugira ibyo ukoresha banza umenye neza niba ubicuruza yarabyize, umusobanuze neza uko byakozwe, kuko siko byose byangiza umwijima.
3. Umubyibuho ukabije
Uko ubyibuha ntihabyibuha inyuma gusa ahubwo n’inyama zo mu nda ziriyongera ndetse si ukwiyongera byo kuba nini ahubwo ni ukwiyongera hazaho ibinure byinshi. Umwijima nawo niko biwugendekera ndetse bishobora gutera umwijima kuba nk’ibuye ugakomera. Ibi bikaba bakunze kuba ku babyibushye cyane, abakuze n’abarwaye diyabete.
4. Gufata inyongera nyinshi ya vitamin A
Umubiri wacu ukenera vitamin A, kandi uyibona iturutse mu mboga n’imbuto. Gusa iyi vitamin ikaba iri muri vitamin zo mu itsinda rya vitamin zivanga mu binure (liposoluble) zikaba vitamin zigenda zikibika mu mubiri ku buryo iyo zibaye nyinshi bitera ikibazo. Rero iyo ufashe iyi vitamin nk’inyongera (cyane cyane ku batabasha kubona ifunguro ririmo imboga n’imbuto) ukarenza igipimo byangiza umwijima wawe. Mu gihe utabigiriwemo inama na muganga cyangwa umuhanga mu byerekeye imirire si byiza gufata izi nyongera.
5. Ibyokunywa bidasembuye
Ibi byo kunywa bidasembuye akenshi biba byongewemo isukari kandi hejuru twabonyeko isukari nyinshi Atari nziza ku mwijima. Kuko biwutera kuzuraho ibinure bikawutera kubyimba. Aha haravugwa za soda, imitobe igurwa ikoze, iyo wakikorera ukongeramo isukari, …
6. Paracetamol
Nibyo wabisomye neza. Paracetamol iza ku isonga mu miti yangiza umwijima ariko nanone usanga iza mu miti ikoreshwa cyane ku isi yose. Usanga utaka umutwe, wumva akariro kazamutse uti mumpe paracetamol. Ushobora no kuba utazi ko hari indi miti ukoresha kenshi irimo paracetamol. Muri yo twavuga hedex, hedon, painex, imiti myinshi ya gripe (coldcap, flucoldex, doliprex, febrilex, flufed, dacold, Coldarest, fervex, …) iyi kimwe n’indi tutarondoye ibonekamo paracetamol (twongeremo ibinini bishyirwa mu mazi) si byiza kuyikoresha kenshi. Iyi miti yangiza umwijima, niyo mpamvu usabwa kutayikoresha kenshi, kandi mu gihe icyo wayinyweraga cyakize usabwa guhita uyihagarika.
7. Ibinure bigerekeranye
Ibi binure bigerekeranye Ntabwo ari umwimerere ahubwo byongerwa mu byo turya cyane cyane ibyanyujijwe mu nganda kugirango biba she kubikika igihe kinini aho hongerwamo hydrogen (ibinure by’umwimerere ntibiba byuzuye biba biburaho hydrogen imwe)
Ibi rero si byiza kuko byongera ibinure bityo bikagutera kongera ibiro, bikagira ingaruka ku mwijima. Mbere yo kugura ibyokurya bipfunyitse banza urebe ko birimo ibinure bigerekeranye (trans fats) kandi niyo uzabona handitseho ko harimo ducyeya (trace) uzabyitondere.
8. Inzoga
Benshi byo barabizi ko inzoga nyinshi yangiza umwijima. Nyamara wasanga uziko ari inzoga unyoye ari nyinshi cyane, ahubwo burya ukuri ni uko niyo wanywa nkeya ariko ukajya uyinywa kenshi amaherezo byangiza umwijima wawe.
Kunywa mu rugero nk’uko tubibwirwa buri gihe ni ingenzi kuko birinda umwijima wawe
Dusoza
Ibi si byo gusa byangiza umwijima wawe ariko biri ku isonga mu byawangiza, kubyirinda kandi birashoboka. Niba ukunda umwijima wawe rero urasabwa kugabanya no kugendera kure ibiwangiza.
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