Ibyubaka umubiri n’uruhererekane rwa amino acide (icyo twakita amatafari noneho inzu ikaba ibyubakamuburi cyangwa protein mucyongereza), ibyubaka umubiri nkuko bivugwa birubaka, bigasana ndetse bikabungabunga ingingo zigize umubiri wawe, mugihe ibiterimbaraga ndetse n’ibinyamavuta ntabyo ufite mumubiri, ibyubaka umubiri nabyo bishobora gutanga imbaraga
Ube uri umuntu ukoresha imbaraga nyinshi nk’umukinnyi, ababyinnyi, umuhinzi, kugeza kumwana mwese mukenye ubyubaka umubiri, ariko se ikibazo ndikwibaza ibyo ufata byaba bihagije cyangwa waba ufata ibyubaka umubiri byujuje ibisabwa?
Umubiri wawe ukoresha ibyubaka umubiri (proteins) kubera impamvu nyinshi zitandukanye harimo :
- Kubaka ndetse no gusana ingingo zigize umubiri
- Gukora anzime (enzymes)
- Gukora imisemburo (hormones)
- Gutwara intungamubiri zimwe na zimwe
- Gutuma imikaya yawe ibasha gukora
- Kugenzura ibikorwa by;umubiri nko kuringaniza amazi
Ikindi wamenya mbere yuko tureba ibiribwa birimo protein cyane nuko iyo ufashe ibyubaka umibiri byinshi umubiri ubibika nk’ibinure, naho amino acide zasigaye zigasohorwa mumubiri.
Ingano y’ibyubakamubiri ukeneye
Ese ningano ingana gute y’ibyubakamubiri ukeneye? Ikintu kimwe tugenderaho n’ibiro byawe. Bikajyana no gufata byibuze amagarama 0.8 ku kiro kimwe cyawe, bivuze ko ufata ibiro byawe ugakuba 0.8.
Urugero niba ufite 70 kg, ubwo uzafata ibiro byawe ukube 0.8; ubone amagarama y’ibyubakamubiri wakoresha kumunsi. Bingana na magarama 56.
Ibihuha ujya wumva bivugwa kugufata inyunganiramirire z’ibyubakamubiri (protein supplements)
Wahereye kera wumva bavuga ukuntu inyunganiramirire z’ibyubakamubiri zagufasha wenda kubera ukunda kujya gym cyangwa uri umukinnyi runaka, ukuri guhari nuko imyitozo ngororamubiri yonyine ariyo ibasha gukuza imikaya.
Gufata inyunganiramirire za protein akenshi nta tandukaniro bizaguha ahubwo uzaba uri guha uburozi bumwe na bumwe umubiri wawe butuma inzira y’igogora yangirika (inflamed). Ahubwo koresha imikaya yawe!
Ese urumva inyunganira mirire izwi nka amino acide supplements yakorengerera imikaya? Usibye kukurira amafaranga ndetse n’ibindi ariko izi nyunganira mirire ntacyo zizagufasha rwose.
Ingaruka zaterwa no gufata ibyubakamubiri birengeje urugero
Ibyubakamubiri birenze urugero, umubiri ntabwo ubasha kuyibika ngo wenda igihe uzaba uyikeneye uzayifate, ahubwo uyibika muburyo bw’ibinure.
Ibyubakamubiri bibaye byinshi bifite ingaruka kumubiri harimo:
- Bihinduka uburozi
- Byangiza urwungano rw’imyakura
- Yangiza impyiko
Mugihe wafashe ibyubakamubiri byinshi ukenera amazi menshi yo gusohora umwanda witwa Urea, uboneka mugihe protein iba imaze gukoreshwa, muri make, ibyubakamubiri byongera umwuma mumubiri, ndetse bikongera gushaka kwihagarika kwa burikanya.
Ikindi cyagufasha nuko mugihe wifuza kubaka imikaya, fata bihagije ibiterimbaraga (carbs), ubundi kubyubakamubiri ufata ingano ikwiye twavuze haruguru.
Ibiribwa bikize cyane kubyubakamubiri
Mu Rwanda usanga ibishyimbo bitajya bibura kwisahane, ariko burya nubwo bifite protein ariko burya iba ari igice, iba protein yuzuye mugihe ufatanye ibishyimbo n’umuceri cyangwa makaloni.
Ahantu haba protein yuzuye harimo:
- Inkoko
- Amagi
- Amafi
- Yogurt
- Ibikomoka ku mata
- Inyama z’inka, ihene, ingurube, intama, imbeba nini
- Soya
- Quinoa
Ahaboneka protein ituzuye (incomplete protein) harimo:
- Ibishyimbo
- Oats
- Amashaza
- Ububyobwa
- Imboga zimwe na zimwe
- Intete (ingano, ibigori, amasaka, umuceri,.. ) ariko habamo ingano nkeya
