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

Amata mu kirahure

Amata  indyo yuzuye, bityo akaba ashobora kwifashishwa na benshi mu kuvura indwara zikomoka ku mirire mibi, cyane cyane indwara zikomoka ku kubura ibyubaka umubiri (proteins).

Mukamabano Anonciata ushinzwe imirire mu kigo nderabuzima cya Nyankenke mu karere ka Gicumbi avuga ko usanga amata abonekamo ibyubaka umubiri (proteins), amavuta (lipids) n’isukari (glucides) bikenerwa buri munsi mu mubiri.
Ati “ amata kandi yongera kubonekamo imyunyu ngugu ya kalisiyumu (Ca), sodiyumu (Na), potasiyumu (K), manyeziyumu (Mg) na Korore (Cl). Mu gihe iyi myunyu ngugu umubiri utayibonye mu mata biwusaba kuyikura mu bindi biryo bitandukanye kuko usanga ari ingenzi mu mubiri. Icyiza kandi ni uko usanga buri ntungamubiri mu mata iri ku rwego rudakabije mu bwinshi cyangwa mu buke”.

Akomeza avuga ko amata ari ikinyobwa gihindagurika bitewe n’impamvu zitandukanye cyangwa ahantu abitswe.

“Muri garama 130 zisigaye ukuyemo amazi ni ho habonekamo garama ziri hagati ya 35 na 50 z’amavuta. Ibigigaye ni ibyubaka umubiri (proteins), ibinyesukari (fats), ibitera imbaraga (lipids) n’ibindi”.

Mu Rwanda kugeza ubu amatungo akunze gukoreshwa mu gutanga amata ni inka n’ihene. Inka ni ryo tungo rinini kandi ritanga amata menshi, ariko na none aya mata akaba agira ingaruka kuri bamwe bitewe n’imiterere y’imibiri yabo.

Ikibazo kiboneka kuri bamwe banywa amata ni aho umubiri wabo uba udashobora neza kugogora aya mata y’inka, ariko bitabujije ko bashobora kunywa amata y’ihene.

Amata y’ihene ni amata adakunzwe cyane cyane muri Afurika, ariko kandi akaba ari yo meza kurusha amata y’inka. Aha bavuga ko ubwiza bw’amata y’ihene bushingiye ku kuba ashobora kunyobwa na buri wese nta ngaruka biteye mu mubiri we.

Amata ni ikinyobwa (cyangwa ikiribwa!) cyihagije ku ntungamubiri zose umubiri w’umuntu ukeneye, ku buryo ubwayo yonyine yatunga umuntu akamererwa neza. Ibi byagaragajwe na Madamu Kaneza Ancilla, umukozi w’umushinga Proxivet, mu kiganiro yagiranye n’abana bo ku kigo cy’amashuri abanza cya Kabuga. Hari mu gikorwa cyo kwizihiza umunsi mpuzamahanga w’amata.

Nyuma y’imbyino y’abana bo kuri iri shuri ribanza rya Kabuga yagiraga iti: “uwanyoye inka ntayoberana, umubwirwa n’imbavu ndende, umubwirwa n’amaribori, …” Madamu Kaneza yabajije abana akamaro k’amata maze bamusubiza bavuga ko umwana unywa amata yiyongera, akabyibuha, akanagira umubiri unoze.

Madamu Kaneza yongeyeho ko amata abamo ibyubaka umubiri bita poroteyine, akabamo isukari n’amavuta bitera imbaraga ndetse akabamo na vitamine zirinda indwara.

Kalisiyumu na Vitamini D biboneka mu mata bituma umuntu mukuru uyanywa akomera, akagira imbaraga maze akabasha gukora bityo akaniteza imbere.

Umugore unywa byibura ibirahuri bitatu ku munsi by’amata bimurinda kurwara kanseri y’amabere.

Mu rwego rwo gushishikariza abana gukunda amata, Madamu Kaneza yagize ati: “Umwana unywa amata akura neza, ntarwaragurika, aba umuhanga mu ishuri, akazavamo umuntu w’umukire. Niba ababyeyi banyu batabaha amata kandi bakama mubabwire ntibakagurishe amata yose batabahaye. Niba badafite inka bakaba batunze inkwavu, mubabwire bazajye babagurira amata igihe bagurishije aho kubagurira ikigage cyangwa urwagwa”.

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.

Ibirayi ni ibiribwa bifitiye akamaro kanini umubiri, mu gihe bitetswe mu buryo bunogeye umubiri, dore ko usanga bikungahaye ku ntungamubiri zikenerwa cyane n’abantu bakora imirimo ibasaba ingufu.

Ibirayi bitetse

Umuforomokazi mu bitaro bya ADEPR Nyamata Mukamunana Denise akaba akora mu bijyanye no kwigisha ababyeyi gutegura indyo yuzuye ku bana avuga ko ibirayi bitanga ingufu mu gihe gito nyuma yo kubirya, dore ko n’igogorwa ryabyo ritaruhanya mu gifu.

Mu gihe bitekeshejwe umwuka intungamubiri zose zikagumamo, usanga bishobora gutanga nibura 38 ku ijana by’ingufu (calories) umubiri uba ukeneye, cyane cyane ku bakora imirimo y’ingufu, abakora imyitozo ngororamubiri n’abandi bakenera ingufu mu buryo bwihuse, ibi bikaba  bishobora guturuka muri garama 100 gusa z’ibirayi nk’uko byemezwa na Denise.

Avuga ko ibirayi kandi ni ibiryo byiza byo kugaburira abana, dore ko abana bakenera ibitera imbaraga byinshi kuruta abantu bakuru, bityo bakaba bakenera kurya ibirayi ngo bibahe izi mbaraga.

Nko ku bana banakenera kurya ibirayi no mu mezi ya mbere yo kwiga kurya, ibirayi kandi ntibigira amavuta menshi muri byo, dore ko usanga muri garama 100 usangamo garama 0.1 z’amavuta gusa.

Ati “Icyakora mu gihe bitetswe mu mavuta ntibivuga ko biba bitacyuzuyemo amavuta, bityo bikaba bishobora no kugira ingaruka nk’uko biba ku bindi biribwa biba byuzuye amavuta muri rusange”.

Yemeza ko ibirayi bikungahaye kuri Potasiyumu, bityo bikaba binagira uruhare mu igabanuka rya cholesterol mu mubiri, icyakora imitekere yabyo igira uruhare mu kongera no kugabanya intungamubiri zibibonekamo.

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.

Photo: Karoti zogeje neza

Karoti ni imboga zera hafi ya hose ku isi kandi ibyiza byazo ni ntagereranywa. Karoti ziribwa ari mbisi, zihiye cyangwa se zitetse kuburyo zidashya cyane kandi akamaro kazo gahora ari kakandi.

Hari abakunda kuzivanga n’izindi mboga bakazirya muri salade zivanze n’indimu cyangwa vinaigre, ariko karoti ishobora no kuribwa ikiva mu murima umuntu akabanza akayoza mu mazi meza akonje ubundi akayihekenya nta mususu. Usanga henshi ku isi abana ari bo bakunda kuzihekenya kubera ukuntu basanzwe bakunda guhekenya utuntu dukocoka. Ariko n’abantu bakuru ntizibagwa nabi.

Karoti kandi zikorwamo umutobe utagira uko usa kubera ko ubwazo zifitemo isukari y’umwimerere. Kugira ngo umuntu umwe akore umutobe umuhagije akenera byibuze karoti 5 nini bidakabije. Iyo zivanzwe n’umutobe w’amacunga cyangwa pomme/apple iyo mvange itanga umutobe w’akataraboneka ufite intungamubiri nyinshi kandi udafite ingaruka mbi mu mubiri kuko uba ufite isukari y’umwimerere.

Hari n’abakunda gukata karoti mo ibice binini zihagaze bakazitogosa mu mazi kuburyo zoroha bakongeramo akunyu gake nabwo ziba ziryoshye kandi zifite intungamubiri zazo. Ushobora kongeramo utundi tuboga nka peresile na sereri kugira ngo bigire impumuro nziza. Hari uburyo bwinshi bwo kurya karoti, ariko ik’ingenzi ni ukumenya ko karoti ari imboga zifitiye umubiri wacu akamaro kanini uko zaribwa kose.

Dore bimwe mu byo karoti zimariye umubiri wacu

Karoti zifasha umubiri guhorana imbaraga cyane cyane zikagira akamaro ku maso, ku ruhu, ku magufa. Zinafatiye runini umutima n’imikaya y’umubiri kandi zikanayungurura amaraso.

Photo: Amabara atandukanye ya karoti

 
Karoti zigira amabara atandukanye nk’uko bigaragara ku ifoto, ariko mu Rwanda tugira izisa na orange gusa.

Ngako akamaro ka karoti, ababyeyi nituzigaburire abana bacu, abakuru kandi nabo ntitukazirenganize kuko umuntu akenera kugira ubuzima bwiza igihe cyose agihumeka. Twikuremo ya myumvire ivuga ko abana ari bo bonyine bakeneye indyo yubaka umubili, cyangwa se ngo imboga ni izo kujyana ku isoko ubundi tukirira ibijumba n’ibishyimbo gusa.

Ikindi kandi karoti zera henshi mu Rwanda kandi ntizihenda. Umufungo umwe (karoti 4-6) ugura amafaranga 100 kubadandaza ariko ugiye aho zera cyane (Gisenyi na Ruhengeri), ibase yose igura hagati ya 800-1000 FRW.

Abaturage bo mu karere ka Gisagara baratangaza ko gahunda y’igikoni cy’umudugudu imaze guhindura imirire y’ingo nyinshi kuko uyu munsi bazi ibiribwa by’ingirakamaro n’ibyo bagomba kugabanya kugirango bagire ubuzima bwiza.

Abo mu gikoni cy’umudugudu mu murenge wa Nyanza

Igikoni cy’umudugudu ni gahunda yashyizweho n’abaturage mu byaro mu rwego rwo gufashanya kwiga gutekaa indyo yuzuye ifitiye akamaro umubiri w’umuntu.

Mbere y’uko iyi gahunda itangira benshi muri aka karere baryaga uko babonye kuko batari bazi ibiri ngombwa n’ibishobora gutera ingaruka mbi ku mubiri, baryaga gusa kugirango bashire inzara atari ukugirango bubake umubiri.

Uyu munsi rero baravuga ko bamaze kumenya gutegura amafunguro yujuje ibyangombwa byubaka umubiri bikanawurinda babikesha iyi gahunda y’igikoni cy’umudugudu.

Margarette Niyonsaba atuye mu murenge wa Nyanza ho mu karere ka Gisagara akaba nawe yitabira gahunda y’igikoni cy’umudugudu, aratangaza ko mbere y’iyi gahunda yitekeraga uko abyumva atitaye ku biri ngombwa mu gutegura amafunguro.

Yari azi ko igihe yatetse neza ari igihe yakaranze amavuta menshi amwe areremba hejuru y’ibiryo maze bikagaragara ko yakaranze, ubundi imboga zikaba ikizira iwe kuko ngo yumvaga ari ibiryo by’abantu bagayitse.

Ariko uyu munsi ngo yigishijwe uburyo amavuta menshi atera indwara kandi ko imboga aricyo kintu cyambere gifitiye umubiri akamaro, yamenyeko imbuto ari ingirakamaro ku bana n’abantu bakuru mu gihe yumvaga ko kugura imbuto zo kurya ari ukwangiza amafaranga.

Madamu Margarette arashima iyi gahunda kandi asaba abaturage batarayitabira ko bayigana kuko ahamya ko hari benshi bagifite imyumvire nk’iyo yari afite mbere y’uko abona inyigisho ku mirire.

Aya magambo Dr. Damascène yayavugiye mu gikorwa cyo gutangiza gahunda yo guha abana amata mu Karere ka Huye cyabereye mu Murenge wa Rusatira. Nk’intumwa ya Minisiteri y’ubuzima, yaganiriye abaturage b’uyu murenge ibijyanye no kurya neza.

Avuga kurya neza, Dr. Damascène yashakaga kuvuga kurya ibiribwa birimo intungamubiri zose umubiri ukeneye. Ibyo ni ibyubaka umubiri, ibiwutera imbaraga n’ibiwurinda indwara.

Ibyubaka umubiri ni ibikomoka ku matungo nk’amata, amagi, inyama, amafi n’ibinyamisogwe ari byo ibishyimbo, amashaza na soya. Ibitera imbaraga ni ibinyampeke nk’ibigori, amasaka, umuceri… n’ibinyabijumba ari byo imyumbati, ibijumba, amateke n’ibindi. Ibirinda indwara byo ni imboga n’imbuto z’ubwoko bwose.

Dr. Damascene yasobanuye ko abantu bose bakeneye kurya bene ibyo biribwa, ariko umubyeyi utwite n’uwonsa bo bikaba akarusho kuko baba bagomba kurya indyo irimo intungamubiri zose umubiri ukenera.

Na none kandi, yashimangiye ko umwana ukiri muto agomba konka mu gihe cy’amezi 6, agatangira guhabwa imfashabere nyuma y’ayo mezi. Imfashabere abana baheraho ni igikoma n’imbuto.

Ku bijyanye no kurya ibiryo byiza nabi, iyi ntumwa ya Minisiteri y’ubuzima yavuze ko ari ukurya ibiribwa birimo za ntungamubiri umubiri ukeneye zose, nyamara ukazirira ku kitogeje cyangwa cyogeshejwe amazi mabi cyangwa na none ukarisha intoki zidakarabye.

Aha yasobanuye ko imyanda iba irimo inzoka nka ascalis igera mu nda ikirira za ntungamubiri umuntu yariye, maze agasigarira aho bisa no “kuvomesha urutete”. Ku bw’ibyo, yasabye abantu bose gucukura imisarane miremire igakoreshwa, ntibe iyo kwerekwa abayobozi, kandi igapfundikirwa.

Hari kandi gukaraba intoke n’isabune byashoboka bagakoresha kandagira ukarabe kuko ari yo ituma umuntu akaraba adakomeza gukora ku kirimo amazi dore ko umuntu aba asubiza imyanda ku ntoki; kugirira isuku amasoko y’amazi birinda gucukura imisarane no kwituma hafi yayo, kutarambika ahabonetse hose amasahane igihe umuntu ari kuyoza ndetse no kugira isuku ku mubiri abantu bakaraba n’isabune, bambara imyenda imeshe kandi iteye ipasi, umuntu yaba atayifite agakora ku buryo imyenda yanikwa ahagera izuba.