Amafunguro ashobora gutuma usaza vuba, ukaba wagaragara nk’ushaje nyamara imyaka yo ikiri mike. Mu gihe urya cyane ibiryo byongera ububyimbirwe mu mubiri (high inflammatory foods) kenshi, bishobora kwangiza imikorere myiza y’umubiri.
Uturemangingo tugenda tugabanuka ubushobozi bwo kwiyuburura, indwara zitandukanye, gusaza k’uruhu ndetse n’iminkanyari bikakwibasira.
Dore amafunguro ukwiye kugabanya mubyo kurya byawe niba utifuza gusaza vuba.
Amafunguro 5 ashobora gutuma usaza vuba
1. Ibiryo bikaranze cyane kimwe n’ibyokeje
Guteka ibiryo ukoresheje ubushyuhe bwinshi nk’ubukoreshwa mu gihe botsa cg bakaranga mu mavuta, byongera cyane ibitera kubyimbirwa mu mubiri bizwi nka AGE (Advanced Glycation End products). Ibi bintu bitandukanye nibyo bituma usaza, bikongera ububyimbirwe no kugabanuka k’uturemangingo.
Iyo urugero rwa AGE ruri hejuru, ubushobozi bw’uturemangingo bwo kwiyuburura buragabanuka, uko dupfa ntitubashe gusimburwa, amagufa atangira kuvunguka ukibasirwa n’indwara ya osteoporosis, indwara zindi nka stroke, indwara z’umutima n’izindi ziterwa n’imyaka zikakwibasira cyane.
Nubwo izi AGE zibaho mu mubiri bisanzwe, ibiryo bitekeshejwe igipimo cy’ubushyuhe kiri hejuru byongera ubukana byazo.Uburyo ushobora kubyirinda ni ugutekera ku gipimo cy’ubushyuhe kiri hasi, ukirinda ibyo kurya bicishwa mu mavuta cg byotswa cyane, ukabirya mu rugero.
2. Ibiryohera cyane
Isukari nyinshi ishobora gutera kubaho icyitwa glycation. Glycation ibaho mu gihe ufashe isukari nyinshi, iruta iyo umubiri wawe ukeneye, isukari irengaho yivanga na proteyine, nuko bigakora Advanced Glycation End products (ariyo izwi nka AGE). AGE yangiza bikomeye proteyine yo ku ruhu izwi nka collagen, ituma ruhorana itoto ndetse rugahora rukeye.
Ibinyamasukari byakuwemo bimwe mu bibigize nk’amafufu, bikora nk’isukari yahinduwe mu mubiri. Iyo bitarimo izo fibres, zirinda ko isukari nyinshi yinjira mu maraso, ibi binyamasukari bijya kwangiza insulin, ndetse bikaba byatera umusemburo wa insulin kwinangira cg kunanirwa gukora neza uko bigenda biba byinshi.
Urugero rw’ibinyamasukari bihindurwa harimo umuceri wera n’umugati. Ushobora guhitamo kurya ibinyamasukari bitahinduwe nk’imbuto, imboga n’utubuto twuzuye nk’umuceri w’ikigina n’ibindi.
4. Inyama zatunganyijwe ukundi
Muri ubu bwoko bw’inyama harimo sausage (saucisson), jambon na bacon, izi nyama ziba zongewemo ibinyabutabire bizirinda kwangirika bya sulfites n’ibindi, ibi akenshi bitera ububyimbirwe bw’uruhu, ndetse bikongerera cyane uruhu gusaza. Kubera kandi ko biba birimo umunyu mwinshi bituma ugaragara nk’ubyimbye.
5. Ibiryo birimo umunyu mwinshi
Umunyu mwinshi tuvuga aha akenshi si wa wundi wo gutekesha, nubwo nawo ugomba kuwugabanya mu byo kurya. Akenshi umunyu w’inyongera uboneka mu biryo biza bifunze, kuko hongerwamo umunyu kugira ngo bibashe kubikika neza, ibi bishobora gutera umubiri kubika amazi menshi, nuko ukagaragara nk’ubyimbye.
Ngibyo ibyo kurya by’ingenzi bishobora gutera gusaza imburagihe. Niba ukunda ku birya, ni ngombwa kubigabanya (bitari kubihagarika), ukibanda ku mafunguro arinda gusaza ndetse atuma umubiri ukomeza gukora neza.
SOURCE: UMUTIHEALTH
