Ku bantu benshi muri twe, umugati si ibiryo gusa; ni nk’umugenzo wa buri munsi. Waba ari ugukorakora kw’umugati wo mu gitondo (toast) cyangwa sandwich yo ku manywa, umugati utanga uburyo bworoshye bwo kubona intungamubiri ku buryo buhoraho. Ku miryango ihuze cyane, umugati uba uburyo bworoshye bwo gutegura ifunguro ryihuse, rihendutse kandi ryoroshye kuribwa n’abo mu rugo bose.

Umugati ni kimwe mu biribwa bitavugwaho rumwe cyane muri iki gihe. Hari abawufata nk’ibiryo byiza by’ingenzi, bishimishije kandi byagaburiye abantu imyaka myinshi. Ariko hari n’abawushidikanyaho, bawushinja kuba ufite isukari nyinshi (carbohydrates) kandi ugira uruhare mu bibazo by’ubuzima byo muri iki gihe. Niba urya umugati buri munsi, uba uri mu muco ukorwa n’abantu benshi ku isi, ariko unavugwaho byinshi. Ese ni isoko y’ingufu z’umubiri cyangwa ni ikintu gishobora kuwuhungabanya?

Ukuri ni uko ibyo umugati ukora ku mubiri biterwa n’ibintu byinshi: imiterere yawo, uko utegurwa, n’uburyo uwurya awuhuza n’ibindi biribwa. Iyo uriyeho, umubiri utangira gukora ibikorwa byinshi bigira ingaruka ku bwonko, ku rwungano ngogozi (digestion), ndetse no ku mikorere y’umubiri muri rusange.

Icyitonderwa

Abafite indwara nka diyabete, indwara ziterwa no kutihanganira gluten, indwara z’impyiko cyangwa izo mu rwungano ngogozi, bagomba kubanza kugisha inama muganga mbere yo guhindura imirire yabo.

Ihindagurika ry’isukari mu maraso

Nubwo umugati utanga ingufu, kurya umugati w’umweru (white bread) buri munsi bishobora gutera ikibazo. Uyu mugati ucika vuba mu mubiri ukavamo isukari nyinshi mu maraso, bigatuma isukari izamuka cyane igahita igabanuka vuba.

Ibi bishobora gutuma: wumva ushonje vuba, ugira umunaniro cyangwa uburakari, ubura imbaraga nyuma y’amasaha make. Iyo bikomeje, bishobora gutera ibibazo nk’iyongera ry’umuriro mu mubiri (inflammation) cyangwa kugabanuka kw’imikorere myiza ya insuline.

Akamaro k’umugati wuzuye (whole grain)

Umugati si umwe. Hari itandukaniro rinini hagati y’umugati w’umweru n’umugati w’ingano zose (whole grain). Umugati wuzuye: ugira fibre nyinshi ifasha igogorwa ry’ibiryo, ugabanya kuzamuka kw’isukari mu maraso, ugufasha kumva uhaze igihe kirekire, ugirira akamaro bagiteri nziza zo mu nda.

Uba kandi urimo intungamubiri nka magnesium na vitamine B6, zigabanya ibyago by’indwara z’umutima kandi zigafasha kugumana ibiro byiza. Kurya umutsima wenyine si byiza cyane. Ni byiza kuwuhuza n’ibindi biribwa bifite: proteyine, amavuta meza, imboga.

Urugero: umugati n’amagi n’imboga, umugati na avoka, umugati na butter y’ubunyobwa n’imbuto, umugati na poulet n’imboga. Ibi bituma umubiri ubona ingufu zigenda zirekurwa buhoro kandi zigahoraho.

Nubwo umugati woroshye kuwukoresha, si byiza kuwugira ibiryo bya buri gihe gusa. Ushobora no kurya: umuceri w’umukara, ibirayi, ibishyimbo, oats na yogurt. Guhinduranya indyo bifasha umubiri kubona intungamubiri zitandukanye.

Kurya umugati buri munsi si ikibazo gikomeye niba: uhitamo umugati mwiza, ugenzura ingano ndetse ukahuza n’ibindi biribwa byiza.

Ariko niba uhitamo umugati utari mwiza kandi ukawurya cyane wenyine, bishobora gutera ibibazo nko kumva ushonje vuba cyangwa kubura imbaraga. Mu by’ukuri, ikibazo si umutsima ubwawo, ahubwo ni uburyo uwurya n’ibyo uwurisha.

By Jean Melane NDEKEZI / Realrwanda.rw

Ku bantu benshi muri twe, umugati si ibiryo gusa; ni nk’umugenzo wa buri munsi. Waba ari ugukorakora kw’umugati wo mu gitondo (toast) cyangwa sandwich yo ku manywa, umugati utanga uburyo bworoshye bwo kubona intungamubiri ku buryo buhoraho. Ku miryango ihuze cyane, umugati uba uburyo bworoshye bwo gutegura ifunguro ryihuse, rihendutse kandi ryoroshye kuribwa n’abo mu rugo bose.

Umugati ni kimwe mu biribwa bitavugwaho rumwe cyane muri iki gihe. Hari abawufata nk’ibiryo byiza by’ingenzi, bishimishije kandi byagaburiye abantu imyaka myinshi. Ariko hari n’abawushidikanyaho, bawushinja kuba ufite isukari nyinshi (carbohydrates) kandi ugira uruhare mu bibazo by’ubuzima byo muri iki gihe. Niba urya umugati buri munsi, uba uri mu muco ukorwa n’abantu benshi ku isi, ariko unavugwaho byinshi. Ese ni isoko y’ingufu z’umubiri cyangwa ni ikintu gishobora kuwuhungabanya?

Ukuri ni uko ibyo umugati ukora ku mubiri biterwa n’ibintu byinshi: imiterere yawo, uko utegurwa, n’uburyo uwurya awuhuza n’ibindi biribwa. Iyo uriyeho, umubiri utangira gukora ibikorwa byinshi bigira ingaruka ku bwonko, ku rwungano ngogozi (digestion), ndetse no ku mikorere y’umubiri muri rusange.

Icyitonderwa

Abafite indwara nka diyabete, indwara ziterwa no kutihanganira gluten, indwara z’impyiko cyangwa izo mu rwungano ngogozi, bagomba kubanza kugisha inama muganga mbere yo guhindura imirire yabo.

Ihindagurika ry’isukari mu maraso

Nubwo umugati utanga ingufu, kurya umugati w’umweru (white bread) buri munsi bishobora gutera ikibazo. Uyu mugati ucika vuba mu mubiri ukavamo isukari nyinshi mu maraso, bigatuma isukari izamuka cyane igahita igabanuka vuba.

Ibi bishobora gutuma: wumva ushonje vuba, ugira umunaniro cyangwa uburakari, ubura imbaraga nyuma y’amasaha make. Iyo bikomeje, bishobora gutera ibibazo nk’iyongera ry’umuriro mu mubiri (inflammation) cyangwa kugabanuka kw’imikorere myiza ya insuline.

Akamaro k’umugati wuzuye (whole grain)

Umugati si umwe. Hari itandukaniro rinini hagati y’umugati w’umweru n’umugati w’ingano zose (whole grain). Umugati wuzuye: ugira fibre nyinshi ifasha igogorwa ry’ibiryo, ugabanya kuzamuka kw’isukari mu maraso, ugufasha kumva uhaze igihe kirekire, ugirira akamaro bagiteri nziza zo mu nda.

Uba kandi urimo intungamubiri nka magnesium na vitamine B6, zigabanya ibyago by’indwara z’umutima kandi zigafasha kugumana ibiro byiza. Kurya umutsima wenyine si byiza cyane. Ni byiza kuwuhuza n’ibindi biribwa bifite: proteyine, amavuta meza, imboga.

Urugero: umugati n’amagi n’imboga, umugati na avoka, umugati na butter y’ubunyobwa n’imbuto, umugati na poulet n’imboga. Ibi bituma umubiri ubona ingufu zigenda zirekurwa buhoro kandi zigahoraho.

Nubwo umugati woroshye kuwukoresha, si byiza kuwugira ibiryo bya buri gihe gusa. Ushobora no kurya: umuceri w’umukara, ibirayi, ibishyimbo, oats na yogurt. Guhinduranya indyo bifasha umubiri kubona intungamubiri zitandukanye.

Kurya umugati buri munsi si ikibazo gikomeye niba: uhitamo umugati mwiza, ugenzura ingano ndetse ukahuza n’ibindi biribwa byiza.

Ariko niba uhitamo umugati utari mwiza kandi ukawurya cyane wenyine, bishobora gutera ibibazo nko kumva ushonje vuba cyangwa kubura imbaraga. Mu by’ukuri, ikibazo si umutsima ubwawo, ahubwo ni uburyo uwurya n’ibyo uwurisha.

By Jean Melane NDEKEZI / Realrwanda.rw