Bahoneza – Kinyarwanda, Rwanda Welfare, Social Welfare, Rwanda People, Nutrition and Diet, Rwanda Habitat, Living in Kigali

Umugina w’ibihumyo

Ibihumyo bifasha byinshi mu mubiri kuko bifite intungamubiri nyinshi, byongera amazi mu mubiri kuko hagati ya 80% na 90% by’ibiro bibigize aba ari amazi.

Bitanga kandi hagati ya 2% na 3% Poroteyine aho bizirusha ibikomoka ku binyabijumba, imboga ndetse no kuri bimwe bikomoka ku nyamaswa ndetse n’ubunyobwa n’izindi mpeke, nk’uko byemezwa n’abahanga.

Ibihumyo kandi biha umubiri w’umuntu “ Carbohydrates” iri hagati ya 2% na 3% bitewe n’uburemere bwabyo. Byifitemo amavuta ari ku gipimo gike cyane hagati ya 0,2% na 0,5%. Ibihumyo bikize kuri vitamine B1, B2, B6, Niyasine na Forate. Bikungahaye kandi ku myunyungugu ku buryo budasanzwe nka Fosifore, Potasiyumu na Feri.  Bikize  kuri “Cellulose” kuva kuri 2 % kugera kuri 3 % aho bizirusha imboga n’imbuto. Ibihumyo kandi bitanga Kalori  (Calories) zidasanzwe kuva kuri 25 kugera kuri 30 %. Nk’uko bigarukwaho ku rubuga rwa interineti doctissimo.fr.

Intungamubiri ziboneka mu bihumyo ziruta kure iziboneka mu bindi bihingwa by’imboga ndetse n’ibikomoka ku nyamaswa. Muri rusange, ibihumyo bikize kuri poroteyine ndetse no ku itsinda rya vitamine B. Ibyo bikiyongeraho imyunyungugu inyuranye. Hari n’abemeza ko kubirya bigira umumaro munini kurusha kurya inyama cyangwa kunywa amata. Ibihumyo ngo biri mu biribwa byongerera ababyeyi bonsa amashereka.

Hari abatararyaga ibihumyo ndetse bakabibuza abana babo bemeza ko bica inka. Ubu siko bikimeze kuko abantu bagenda basobanukirwa ubwiza bw’icyo kiribwa. Ni muri urwo rwego gishobora gutekwa mu buryo butandukanye, bitekwana n’ibindi biribwa mu rwego rwo kuzuzanya ku ntungamubiri cyangwa se bigakorwamo isosi.

Bimwe mu byifashishwa bategura indyo yuzuye

Indyo yuzuye ni ibonekamo ubwoko bw’amafunguro bwose butanga intungamubiri, umubiri uba ukeneye icya rimwe.

Burya indyo yuzuye yakagombye kuba ari ikomoka mu miryango irindwi y’ibiribwa nkuko byemezwa na muganga mukuru w’ibitaro bya ADEPR Nyamata Dr. Rutagengwa Alfred.

Ati “Umuryango wa mbere ni imboga n’imbuto, zikungahaye kuri vitamine zitandukanye, zikanagira akamaro gakomeye mu buzima bw’umuntu cyane cyane ako kurinda indwara, umuryango wa kabiri ni ubonekamo ibinyampeke bitandukanye, byiyongeraho ibirayi n’imboga zumye, nabyo usanga bikungahaye ku ntungamubiri zitandukanye, bityo bikaba bishobora gusimbura amafunguro amwe n’amwe ku ntungamubiri”.

Yongeraho ko ibinyamavuta biza nabyo nk’uwundi muryango wa gatatu ku ndyo yuzuye, aho ibi bishobora kuba bikomoka ku bihingwa cyangwa ku matungo.

“ akenshi usanga imigati isize margarine n’ibindi bifitanye isano ari kimwe mu ndyo zishobora gutanga amavuta umubiri ushobora gukenera. Ibinyasukari nabyo biza nk’umuryango wa kane ukaba ari kimwe mu bitagomba kubura kugira bigire indyo yuzuye”.

Dr. Rutagengwa avuga ko burya hari tumwe mu duce tw’umubiri dukenera isukari uko byagenda kose, aha bavuga nk’ubwonko, aho bukenera agasukari nk’igiterambaraga  kugira ngo bushobore gukomeza gukora uko byakagombye.

Ati “ inyama, amagi n’amasamaki nabyo ni undi muryango wa gatanu mu bigize indyo yuzuye, ahagaragazwa ko inyama ari ingenzi ku mafunguro, kuko ari kimwe mu bitanga ibyubaka umubiri bikomotse ku matungo, bikarushaho kuba byiza iyo umuntu ahisemo inyama zidatukura nk’iz’inkoko, amasamaki n’inkwavu”.

Ibikomoka ku mata nabyo biza nk’undi muryango wa gatandatu ugize indyo yuzuye, aho aya makuru avuga ko nabyo ari ingenzi, bityo akaba ari byiza ko biboneka ku mafunguro, hatibagiranye n’ibinyobwa.

Epinari,imboga z’ingenzi cyane zikize kuri Vitamine nyinshi umubiri ukenera

Imboga ni zimwe mu biribwa by’ingenzi ku mubiri w’umuntu. Zishobora kuribwa zitetse cyangwa ari mbisi. Epinari ni zimwe mu mboga zikungahaye kuri Vitamine nyinshi umubiri w’umuntu ukenera. Ari nayo mpamvu tugiye kuvuga ku bwiza bw’izi mboga ndetse n’intungamubiri zibamo.

Imboga za Epinari zikize cyane ku mazi aho hafi 90% by’ibizigize ari amazi. Epinari ni imboga ziboneka ku masoko yo mu Rwanda kandi zidahenda cyane.Hari intungamubiri ziboneka muri Epinari  ni nyinshi nk’uko ubushakashatsi bwabyerekanye. Epinari zibamo ibitera imbaraga, ibyubaka umubiri,isukari,lipide,fibure,sodiyumu,manyeziyumu,Kalisiyumu,Feri, vitamine A,Vitamine C,Vitamine B9,Vitamine E,Vitamine B2,Vitamine B6,n’izindi,ibi byose bikaba biha ubudahangarwa imboga za Epinari mu kugirira akamaro gakomeye umubiri w’umuntu.

Imboga za Epinari ndetse n’izindi mboga zose zikaba zigira akamaro cyane mu kurinda umubiri indwara zitandukanye, uyu mumaro zikaba ziwusangiye n’imbuto. Mugemangango Aphrodice, umuganga kuri Dispensaire Ihumure, akaba yadutangarije ko kurya imboga za epinari ari byiza cyane, kuko zikize ku myunyu ngugu n’andi mavitamine atandukanye yubaka umubiri w’umuntu. Ari nayo mpamvu abategura ibyo kurya bagakwiye kujya bazitekerezaho kuko zifite akamaro kanini.

Amacunga ni imbuto zikunze kuboneka hirya no hino ku masoko mu Rwanda ndetse ni zimwe mu mbuto zihingwa n’Abanyarwanda.Uretse kuba mu Rwanda rikunze guhingwa  ni rumwe mu mbuto zikunzwe cyane ku isi nk’uko Jules Dupond w’umufaransa abisobanura . Uyu muganga avuga ko imbuto z’amacunga zikungahaye kuri Vitamines ariko cyane cyane vitamine C.

Vitamine C iboneka cyane mu icunga ikaba ifitiye akamaro kanini umubiri w’umuntu uririye ngo kuko ifite ubushobozi bwo kuba ryakingira indwara nk’umusonga, inkorora idakira cyangwa y’igikatu, Asima, igituntu,. Uretse ibyo kandi uru rubuto rufasha no mu rwungano ngogozi, aho rufasha umuntu kwituma neza. Nk’uko Muganga Dupont yakomeje abitangaza ngo kurya amacunga kenshi bituma indwara nyinshi nk’ibicurane zigabanya ubukare, kuko agira ibirinda umubiri byinshi. Amacunga afasha amagufa n’amenyo gukomera bitewe n’umunyu wa Kalisiyumu ubonekamo. Kubera Acide folique ibamo,icunga rituma ubwonko bukora neza. Ku banywi b’inzoga kandi ngo uwanyoye umutobe w’amacunga ashobora kutararikira inzoga cyane.

Uretse muganga Dupont,urubuga rwa Interineti doctissimo.fr rwerekana ko mu mbuto z’amacunga habamo Manyeziyumu,ukaba ari umunyu utuma habaho itembera ryiza ry’amaraso mu mubiri ”bonne circulation du sang”, uretse ibyo kandi nk’izindi mbuto zose iyo umuntu arukoresheje rukunganirwa n’ibyo kurya bindi rutuma umubiri ugira imbaraga.

Icunga rigira vitamine B6, ituma umwuka mwiza wa “Oxygene” ugera mu bice byose by’umubiri nk’uko tubikesha urubuga zahabutime. “Agaciro ntungamubiri kaboneka muri urwo rubuto ubigereranije na garama 100 zarwo, usangamo vitamine A, vitamine B ingana na “Thiamine” 0,08mg, vitamine C ihwanye na mg 49, Karisiyumu ingana na MG 33,fosifori ifite ikigero cya miligarama 23, hakiyongeraho potasiyumu ingana na miligarama 300.

Ibyiza byo kurya amacunga ni byinshi nk’uko abahanga mu bumenyi bw’imbonezamirire babitangaje, kuko ngo urwo rubuto rugizwe na 85% by’amazi kandi umutobe w’amacunga ukaba ubonekamo intungamubiri nyinshi umuntu atapfa kubona mu zindi mbuto izo arizo zose. Isukari iboneka mu macunga ngo ingana na garama  8,5 kugera ku gipimo cya garama 12 muri garama 100 wafata z’urwo rubuto. Gusa, ngo ibyo byose biboneka mu icunga rihiye neza. Ikindi kivugwa kuri iyo sukari iba mu macunga, ngo ni uko itera ingufu mu mubiri ku buryo bworoshye” .Si mu rubuto gusa ngo kuko no mu bishishwa by’icunga, havamo amavuta meza akoreshwa mu guteka ndetse bikavamo imwe mu miti ivura indwara zitandukanye zifata umubiri w’umuntu.

Ibyo ngo binifashishwa mu gukora imibavu. Nababwira iki rero,nimukoreshe urubuto rw’icunga maze mugire ubuzima buzira umuze ariko munubaka imibiri yanyu kuko kwirinda biruta kwivuza.