Icyo ushobora kuba utazi ni uko abantu benshi batabona intungamubiri 7 z'ingenzi bihagije

Intungamubiri nka feri na kalisiyumu ni ingenzi ku buzima bw'amaraso n'amagufwa. Ariko ubushakashatsi bushya bwerekana ko abantu barenga kimwe cya kabiri cy'abatuye isi batabona izi ntungamubiri bihagije hamwe n'izindi ntungamubiri eshanu nazo zifitiye akamaro ubuzima bw'abantu.

Ubushakashatsi bwasohotse mu kinyamakuru The Lancet Global Health ku ya 29 Kanama bwagaragaje ko abantu barenga miliyari 5 batarya iyode, vitamine E cyangwa kalisiyumu bihagije. Abantu barenga miliyari 4 bakoresha ingano idahagije ya feri, riboflavin, folate na vitamine C.

Mu itangazo ryashyizwe ahagaragara, umwanditsi wungirije w’ubushakashatsi Christopher Free, Ph.D., umuhanga mu bushakashatsi mu kigo cy’ubumenyi bw’inyanja cya UC Santa Barbara n’ishuri rya Bren ry’ubumenyi n’imicungire y’ibidukikije, yagize ati: “Ubushakashatsi bwacu ni intambwe ikomeye.” Free kandi ni inzobere mu mirire y’abantu.

Free yongeyeho ati: "Ibi si ukubera ko bitanga ibipimo bya mbere by'uko intungamubiri nkeya zitangwa ku bantu bafite imyaka 34 n'igitsina hafi ya bose mu bihugu, ahubwo ni ukubera ko bituma ubu buryo n'ibisubizo bigerwaho byoroshye n'abashakashatsi n'abakora ubushakashatsi."

Nk’uko ubushakashatsi bushya bubigaragaza, ubushakashatsi bwakozwe mbere bwagaragaje ko hari ibura ry’intungamubiri cyangwa ko hari ibiryo birimo izi ntungamubiri bidahagije ku isi, ariko nta bipimo byatanzwe ku isi yose bishingiye ku ntungamubiri zikenewe.

Kubera izo mpamvu, itsinda ry’ubushakashatsi ryagaragaje ko habayeho ikwirakwira ry’intungamubiri 15 zidahagije mu bihugu 185, bingana na 99.3% by’abaturage. Bageze kuri uyu mwanzuro binyuze mu kwerekana icyitegererezo - bakoresheje "ibyerekeye imirire ijyanye n’imyaka n’igitsina" ku makuru yavuye muri 2018 Global Diet Database, itanga amafoto ashingiye ku bushakashatsi ku giti cyabo, ubushakashatsi ku ngo n’amakuru ku miterere y’ibiribwa ku rwego rw’igihugu. Isuzuma ry’ibyavuye mu bushakashatsi.

Abanditsi banasanze itandukaniro riri hagati y’abagabo n’abagore. Abagore bafite amahirwe menshi yo kutarya iode, vitamine B12, feri na selenium bihagije kurusha abagabo. Ku rundi ruhande, abagabo ntibabona manyeziyumu, zinc, thiamine, niacin na vitamine A, B6 na C bihagije.
Itandukaniro ry’uturere naryo riragaragara. Kudafata riboflavin bihagije, folate, vitamine B6 na B12 ni byo bikabije cyane mu Buhinde, mu gihe gufata kalisiyumu ari byo bikabije cyane muri Aziya y’Amajyepfo n’iy’Iburasirazuba, Afurika yo munsi y’ubutayu bwa Sahara no mu nyanja ya Pasifika.

"Ibi bisubizo birateye impungenge," Ty Beal, impuguke mu bya tekiniki muri Global Alliance for Improved Nutrition mu Busuwisi, yagize ati mu itangazo rigenewe abanyamakuru. "Abantu benshi - ndetse no mu turere twose no mu bihugu byose bifite amikoro - ntibarya intungamubiri nyinshi z'ingenzi bihagije. Izi cyuho cyangiza ubuzima kandi kikagabanya ubushobozi bw'abantu ku isi."

Dr. Lauren Sastre, umwarimu wungirije w’ubumenyi bw’imirire akaba n’umuyobozi wa gahunda ya Farm to Clinic muri Kaminuza ya East Carolina muri Carolina y’Amajyaruguru, yavuze binyuze kuri email ko nubwo ibyavuye mu bushakashatsi ari umwihariko, bihuye n’ubundi bushakashatsi buto, bw’igihugu. Ibyavuye mu bushakashatsi byagiye bihinduka mu myaka yashize.

Sastre utari muri ubwo bushakashatsi yongeyeho ati: "Ubu ni ubushakashatsi bw'ingirakamaro."

Gusuzuma ibibazo by'imirire ku isi

Ubu bushakashatsi bufite imbogamizi nyinshi z'ingenzi. Ubwa mbere, kubera ko ubushakashatsi butashyizemo gufata inyongeramusaruro n'ibiribwa bikungahaye ku ntungamubiri, ibyo bikaba byashoboraga kongera intungamubiri zimwe na zimwe mu buryo bw'imitekerereze ya bamwe, zimwe mu mbogamizi zabonetse muri ubwo bushakashatsi ni uko bushobora kuba butari bukomeye cyane mu buzima busanzwe.

Ariko amakuru aturuka mu Kigega cy’Umuryango w’Abibumbye cyita ku Bana agaragaza ko 89% by’abantu ku isi yose barya umunyu urimo iyode. "Bityo rero, iyode ishobora kuba ari yo ntungamubiri yonyine ituma umuntu arya ibiryo nabi cyane."

Sastre yagize ati: “Icyo nenga gusa ni uko birengagije potasiyumu bitewe n’uko nta bipimo ngenderwaho bihari. Twebwe Abanyamerika turabona potasiyumu (ifunguro rya buri munsi risabwa), ariko abantu benshi ntibayihabwa hafi. Kandi igomba kuringanizwa na sodium. Hari abantu babona sodium nyinshi, kandi ntibayibone ihagije, ibi bikaba ari ingenzi ku muvuduko w’amaraso (n’ubuzima bw’umutima).”

Byongeye kandi, abashakashatsi bavuze ko nta makuru menshi ahagije ku mirire y’umuntu ku giti cye ku isi, cyane cyane amakuru ahagarariye igihugu cyangwa arimo ifunguro mu minsi irenga ibiri. Uku kubura kw’abashakashatsi kugabanya ubushobozi bw’abahanga mu kwemeza ingero zabo.

Nubwo itsinda ryapimye uburyo bwo kurya ibiryo bidahagije, nta makuru agaragaza niba ibi bitera ikibazo cy’imirire mibi cyagombye gusuzumwa na muganga cyangwa inzobere mu mirire hashingiwe ku bipimo by’amaraso cyangwa ibimenyetso.

Indyo ifite intungamubiri nyinshi

Abahanga mu by'imirire n'abaganga bashobora kugufasha kumenya niba urimo kubona vitamine cyangwa imyunyungugu ihagije cyangwa niba hari ikibazo cy'ibura ry'umubiri kigaragara binyuze mu gupima amaraso.

Sastre yagize ati: "Intungamubiri zigira uruhare runini mu mikorere y'uturemangingo, ubudahangarwa bw'umubiri (n'imikorere y'umubiri)." Nyamara ntabwo turi kurya imbuto, imboga, imbuto, imbuto, ibinyampeke - aho ibi biribwa bikomoka. Tugomba gukurikiza inama y'ishyirahamwe ry'umutima ry'Abanyamerika, 'rya umukororombya.'"

Dore urutonde rw'akamaro k'intungamubiri zirindwi zifite ifunguro rike cyane ku isi hamwe na bimwe mu biribwa bikungahayemo:

1. Kalisiyumu
● Ni ingenzi ku magufwa akomeye no ku buzima bwiza muri rusange
● Iboneka mu bikomoka ku mata no mu bikomoka kuri soya ikungahaye ku ntungamubiri, ibikomoka ku mande cyangwa umuceri; imboga z'icyatsi kibisi; tofu; sardine; salmon; tahini; umutobe w'icunga cyangwa umutobe w'imbuto z'umuzabibu

2. Aside folike

● Ni ingenzi mu kurema uturemangingo dutukura no gukura no gukora neza kw'uturemangingo, cyane cyane mu gihe cyo gutwita
● Irimo imboga z'icyatsi kibisi, ibishyimbo, amashaza, lentile n'ibinyampeke bikungahaye ku ntungamubiri nk'umugati, makaroni, umuceri n'ibinyampeke

3. Iyode

● Ni ingenzi ku mikorere ya tiroyide no mu mikurire y'amagufwa n'ubwonko
● Iboneka mu mafi, mu bimera byo mu nyanja, mu bimera by'amafi, mu bimera by'amata, mu magi no mu munyu wa iyode

4. Icyuma

● Ni ngombwa mu kugeza umwuka wa ogisijeni ku mubiri no mu mikurire no mu iterambere
● Iboneka mu mashu, mu mashu, mu nka, mu mafi, mu mafi y'inka, mu mafi y'inka, mu matungo, mu binyampeke bikonjeshejwe, mu mashu, mu matungo ya artichoke, mu bishyimbo, mu mashu, mu mashu y'ibibabi byijimye no mu birayi.

5. Manyeziyumu

● Ni ingenzi ku mikorere y'imitsi n'imitsi, isukari mu maraso, umuvuduko w'amaraso, no gukora poroteyine, amagufwa na ADN.
● Iboneka mu binyamisogwe, imbuto, ibinyampeke, imboga z'icyatsi kibisi n'ibinyampeke bikungahaye ku ntungamubiri

6. Niyasine

● Ni ingenzi ku mitsi n'igogora
● Iboneka mu nyama z'inka, inkoko, isosi y'inyanya, itunguru, umuceri w'umukara, imbuto z'ibihaza, salmon n'ibinyampeke bikonjeshejwe

7. Riboflavin

● Ni ingenzi ku ikoreshwa ry'ingufu mu biribwa, ku budahangarwa bw'umubiri, no ku buzima bw'uruhu n'umusatsi
● Iboneka mu magi, mu mata, mu nyama, mu binyampeke no mu mboga z'icyatsi kibisi

Nubwo intungamubiri nyinshi zishobora kuboneka mu biribwa, intungamubiri zibona ni nto cyane kandi ntizihagije kugira ngo zifashe abantu mu byo bakeneye mu buzima, bityo abantu benshi bashyira imbaraga zabo kuinyongeramusaruro mu mirire.

Ariko hari abantu bafite ikibazo: Ese bakeneye gufata inyongeramusaruro kugira ngo barye neza?

Umuhanga mu bya filozofiya ukomeye Hegel yigeze kuvuga ko "kubaho ari ikintu gikwiye", kandi ni ko bimeze no ku nyongeramusaruro. Kubaho bifite uruhare rwabyo n'agaciro kabyo. Iyo indyo idakwiye kandi hakabaho ubusumbane mu mirire, inyongeramusaruro zishobora kuba inyongera ikomeye ku miterere mibi y'indyo. Inyongeramusaruro nyinshi zagize uruhare runini mu kubungabunga ubuzima bw'umubiri. Urugero, vitamine D na kalisiyumu bishobora guteza imbere ubuzima bw'amagufwa no gukumira indwara ya osteoporosis; aside folike ishobora gukumira neza ubusembwa bw'imiyoboro y'ubwonko y'umwana uri mu nda.

Ushobora kwibaza uti: "None se ko nta kibazo dufite cy'ibiribwa n'ibinyobwa, ni gute twabura intungamubiri?" Aha ushobora kuba utesha agaciro icyo bivuze ku mirire mibi. Kutarya bihagije (byitwa kubura intungamubiri) bishobora gutera imirire mibi, kimwe no kurya cyane (bizwi nka kurya cyane), no guhitamo ibiryo (bizwi nka kudahuza kw'imirire) nabyo bishobora gutera imirire mibi.

Amakuru afatika agaragaza ko abaturage bafite intungamubiri eshatu z’ingenzi zirimo poroteyine, ibinure na karubohidrati mu mirire, ariko haracyariho ibura ry’intungamubiri zimwe na zimwe nka kalisiyumu, icyuma, vitamine A, na vitamine D. Igipimo cy’imirire mibi ku bakuru ni 6.0%, naho igipimo cy’amaraso mu baturage bafite imyaka 6 kuzamura ni 9.7%. Igipimo cy’amaraso mu bana bafite hagati y’imyaka 6 na 11 n’abagore batwite ni 5.0% na 17.2%.

Kubwibyo, gufata inyongeramusaruro ku rugero rukwiye bitewe nibyo ukeneye ushingiye ku ndyo yuzuye bifite akamaro kabyo mu gukumira no kuvura imirire mibi, bityo ntukabihakane uhubutse. Ariko ntukishingikirize cyane ku nyongeramusaruro, kuko ubu nta nyongeramusaruro ishobora kubona no kuzuza icyuho mu mirire mibi. Ku bantu basanzwe, indyo yuzuye kandi ikwiye ni yo ihora ari ingenzi cyane.