Woba wipfuza kuramba? Menya ivyo ufungura bifise akamaro.

Icigwa giheruka gukogwa kirerekana imfungugwa umuntu akwiye gufata zotuma aramba kurusha, kandi akirinda indwara zikunze guhitana abageze mu za bukuru. Ni waba wumva uri mu bipfuza kuramba, soma hano munsi.

Hari imfungugwa zituma umuntu aramba, zituma umuntu adategwa cane n'indwara z'umutima canke indwara zifata abakuze nk'igisukari co mu bwoko bwa kabiri.

Izo mfungugwa zirafasha gucungera ibiro, ivumbuka ry'umurindi w'amaraso hamwe n'urugero rwa "cholestérol".

Nokubwira ko izo mfungugwa zizimbutse kandi ziboneka kw'isoko no mu maduka.

Ni izihe?

Imfungugwa zo mu bwoko bwa "Fibre": Icigwa cakozwe kirerekana urugero rw'imfungugwa za "fibre" umuntu akwiye gufata nuko zifise akamaro kanini ku magara.

Umwe mu bashakashatsi Prof John Cummings yabwiye BBC ati: "Ivyemezo birarenze kandi abantu bari bakwiye guhindura bakamenya ico bakwiye gukora."

Izo mfungugwa zigwiriyemwo "fibre" zari zisanzwe zizwi mu guhagarika kugumigwa mu nda (constipation) - ariko akamaro ku magara ni kanini kurusha ico.

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Umuntu akenera imfungugwa za "fibre" zingana gute?

Abashakashatsi bo kuri Kaminuza ya Otago, muri Nouvelle Zélande na Kaminuza ya Dundee, bavuga ko umuntu akwiye gufungura nimiburiburi amagarama 25 ya "fibre" ku munsi.

Bavuga ko uwubishoboye yorenza amagarama 30, ko hari akarusho kanini.

"Fibre" uyisanga mu zihe mfungugwa?

Umuhwi wose upima amagarama 120 (120g), ariko wose ntugizwe na "fibre".

Ukuyemwo isukari n'amazi biwurimwo, usigarana 3g ya "fibre".

Kw'isi abantu benshi bafungura amagarama ya "fibre" ari munsi ya 20 ku munsi.

Mu Bwongereza, munsi y'umuntu umwe kuri 10 nibo bafungura amagarama 30 ya "fibre" ku munsi.

Ugereranije, abagore bafungura 17g, abagabo nabo 21g ku munsi.

Izindi mfungugwa zifise "fibre" nyinshi ni izihe?

Uyisanga mu mboga no mu bikozwe n'ingano nk'imikate, spaghetti, pasta, ibiharage, ama "lentilles", ivyema hamwe n'izindi mbuto.

Wokwiza amagarama 30 ufashe nk'iki?

  • Igikombe c'ingano canke ibimeze nka zo - amagarama 9 ya "fibre".
  • Udusate tubiri twa Weetabix - 3g "fibre"
  • Igisate kinini c'umukate w'ingano - 2g "fibre"
  • Igikombe c'ama lentilles atetse - 4g "fibre"
  • Ikiraya gitekanywe igishishwa - 2g "fibre"
  • Inusu y'igikombe ca "épinards" - 1g "fibre"
  • Ikaroti imwe - 3g "fibre"
  • Pomme n'igishishwa cayo - 4g "fibre"

Ariko avuga ati: "Ntivyoroshe kwongereza imfungugwa za "fibre" muvyo umuntu arya."

"Ku bantu urabona ko ari guhindura cane ingaburo, ntivyoroshe".

Hoba hari ivyoroshe gukora?

Igisata c'amagara y'abantu mu Bwongereza kirafise urutonde rwavyo.

Harimwo:

  • guteka ibiraya ukabitekana ibishishwa
  • guhindura umukate canke spaghetti canke umuceri
  • gufungura mu gitondo ibirimwo "fibre" nyinshi nka porici canke weetabix
  • gufungura ibiharage, ubushaza canke ama "lentilles" hejuru y'isalade
  • gufungura ivyema canke ivyamwa
  • kurya gatanu ku munsi ivyamwa canke imboga

Bizokugirira akahe kamaro?

Muri icop cigwa, bivugwa ko mu gihe abantu 1000 bahora bafata "fibre" iri munsi y'amagarama 15, boduza bagashika ku magarama 25 gushika kuri 29, baba birinze impfu 13 zituruka ku ndwara y'umutima.

Ico gihe n'ingwara z'igisukari co mu bwoko bwa kabiri ziragabanuka, co kimwe na kanseri yo mu nsogi, ibiro biragabanuka, ingorane ziturutse ku murindi w'amaraso ukwo nyene hamwe na "cholestérol".

Ukwo umuntu afungura "fibre" nyinshi niko amagara yiwe amera neza kurusha.