kimwe cya kabiri cy’ibiri ku isahani yawe bigomba kuba ari imboga n’imbuto kuberako bikungahaye cyane ku mavitamine no ku myunyungugu kandi bikaba binatanga ingufu(calories) nkeya bikaba byagufasha kwirinda umubyibuho ukabije. Imboga kandi zikungahaye ku tugozigozi(fibers) dufasha umubiri mu igogora (digestion) bityo bikakurinda kugira impatwe (constipation) no kurwara kanseri y’agace k’urura runini (coloncancer)
Kugirango utegure ifunguro ryuzuye mbere na mbere ugomba kuba uzi iryo ariryo. Ifunguro
ryuzuye rigomba kuba rigizwe n’ ubwoko butatu bw’ibiryo. Hari ibitera imbaraga dusangamo
ibinyabijumba(ibirayi, ibijumba, amateke, imyumbati n’ibindi) n’ ibinyampeke (ibigori,
amasaka, ingano, umuceri n’ibindi) ibyubaka umubiri biboneka mu binyamisogwe (ubunyobwa,
amashaza, soya n’ibishyimbo) n’ ibikomoka ku matungo (amata, amagi, amafi, indagara
n’inyama) ndetse n’ibirinda indwara dukura mu mboga n’imbuto.
Gutegura ifunguro ryuzuye bisaba gahunda yukuntu uzajya uvanga ibiryo bitandukanye kuko
buri kimwe kiba gifite intungamubiri cyihariye cyangwa gifite nyinshi kurusha Ikindi. Ifunguro
ryuzuye ni iryo dusangamo intungamubiri zose umubiri ukeneye zihagije kandi zitarenze urugero
rw’ izo umubiri ukeneye. Kurenza urugero bitera umubyibuho ukabije n’ibindi bibazo
by’ubuzima.
Dufate urugero iyo uriye ibiryo birimo umunyu mwinshi(sodium) bigutera kugira
umuvuduko mwinshi w’ amaraso bikagutera indwara z’ umutima. Kurya ibiryo bidafite
intungamubiri zihagije nabyo bitera indwara zinyuranye ziterwa nimirire mibi harimo bwaki
ibyimbisha (kwashiorkor) cyangwa yumisha (marasmus), kugira amaraso make (anemia),
umwingo (goiter) n’ibindi. Ni byiza cyane guteganya ifunguro ryawe kugirango umenye niba
ifunguro ufata ryuzuye kandi rihagije.
Ifunguro ryuzuye rigomba kuba ryujuje ibi bikurikira:
1. Rihagije (adequacy)
Ibiryo urya bigomba kuba bihagije bivuze ko utagomba kwiyicisha inzara. Kandi binahagije mu
buryo bw’ intungamubiri zibirimo. Hari ingano (quantity) y’ intungamubiri umubiri uba ukeneye
kugirango ukore neza iyo ngano itabonetse umubiri ugira ibibazo bitanukanye. Urugero: iyo
umubiri ugize ubutare (iron) budahagije amaraso ntakorwa neza bigatera kugira amaraso
adahagije (anemia).
2. Rigereranyije (balance)
Ibyo umubiri winjiza bigomba kuba bingana neza nibyo umubiri ukeneye gukoresha. Iyo winjije
byinshi birenze ibyo ukeneye cyangwa ukinjiza bike bitera umubiri kwirwanaho muburyo
butandukanye butari bwiza.
3. Ritarimo ibiterambaraga byinshi cyane (kilocalorie control)
Iyo ufashe ibiterambaraga byinshi umubiri udakeneye gukoresha, umubiri ubibika mu bwoko
bw’ ibinure (fats) ahantu hatandukanye bitewe n’ igitsina (sex) cyawe. Ku bagabo ibinure
umubiri ububika kunda, ku bagore ibinure umubiri ubibika ku maboko no ku kibuno. Ubu ni
uburyo umubiri wirwanaho ukabika ibyo udakeneye gukoresha uko ukomeza urya byinshi rero
bigera aho ibiro bikiyongerabitera kwiyongera bigatera umubyibuho ukabije ufite igaruka
nyinshi kandi mbi ku buzima bwawe.
4. Ririmo intungamubiri zihagije (nutrient dense)
Ibiryo urya bigomba kuba bikungahaye ku ntungamubiri(nutrients) kurusha imbaraga (calories)
bitanga. Twamaze kubona haruguru ko ibiterambaraga birengeje urugero ari bibi ku buzima.
Guhitamo neza ni uguhitamo ibiryo birimo intungamubiri nyinshi kurusha imbaraga bitanga.
Urugero imboga n’ imbuto nibyo bitanga igufu (calories) nkeya ugereranyije nibindi. Imboga
nimbuto zikungahaye cyane kuri vitamine n’ imyunyungugu.
5. Riringaniye(moderation)
Ahangaha bivuze ko ugomba kwirinda kurya byinshi cyane kuberako hari intungamubiri
zihinduka uburozi (toxicity) iyo zibaye nyinshi.
6. Ririmo ibiryo byinshi bitandukanye (variety)
Ntago ukwiye guhora urya ibintu bimwe gusa niyo waba ibikunda sibyiza kubera ko indyo imwe
ntibonekamo intungamubiri zose umubiri ukenera. Kuvanga no guhinduranya ibiryo ni ngombwa
cyane kureko indyo imwe ntibonekamo intungamubiri zose umubiri ukeneye.
Ni ngombwa cyane kwirinda amavuta menshi n’ isukari nyinshi kubera ko bitera ingaruka
nyinshi ku buzima. Hari amavuta arimo cholesterol, iyi cholesterol iyo ibaye nyinshi yihoma ku
mitsi y’ amaraso ikaziba bityo kugirango amaraso akomeze gutembera umuvuduko w’ amaraso
ukiyongera. Kwiyongera k’ umuvuduko w’ amaraso itera guturika kw’ imitsi ndetse bikananiza
n’umutima bigateta kurwara umutima. Isukari nyinshi mumaraso itera indwara yitwa diyabete.
Mu gutegura iyi nyandiko hifashishijwe igitabo cyitwa “contemporary nutrition a functional
approach” hari icyo mudasobanukiwe mwabaza urubuga www.nutrirwanda.com/Turye neza
tugire ubuzima bwiza kuko amagara aramirwa ntamerwa
