Indyo ikwiye ku mugore utwite
Ahavuye isanamu, Getty Images
- Umwanditsi, Kerry Torrens
- Igikorwa, Impuguke mu mbonezamirire
Kerry Torrens, impuguke y'Umwongerezakazi yemewe mu mbonezamirire, arasobanura uburyo bwo kurya neza kandi mu buryo bwizewe kuri wowe no ku mwana wawe, muri buri gihembwe cyo gutwita kwawe.
Indyo yuzuye kandi nziza ni ingenzi cyane kugira ngo ugire ubuzima bwiza, by'umwihariko iyo witegura kuba umubyeyi. Ariko se ni ngombwa kurya aha babiri kandi ukirinda ibiribwa bimwe na bimwe?
Uretse gukurikiza inama rusange zijyanye n'indyo nziza - nko kurya ibiribwa bitanu ku munsi, kurya ibinyampeke byuzuye, guhitamo inyama zo mu bwoko butabyibushya hamwe n'ibiribwa bikungahaye ku kinyabutabire cya calcium, hari izindi mpinduka z'ingenzi zo mu biribwa zo kwitabwaho igihe witegura kubyara.
Ni gute wakurikiza indyo nziza igihe utwite?
Ntibitangaje kuba washaka cyane intungamubiri mu gihe utwite zo gufasha mu mikurire y'umwana wawe, ariko birashoboka kubigeraho utarinze kongera ibiryo urya.
Mu gihe utwite, umubiri wawe, uba udasanzwe, urushaho kugira ubushobozi bwo kwakira intungamubiri, ibyo bivuze ko atari ngombwa kurya aha babiri - ni ingirakamaro cyane kwibanda ku bwiza bw'indyo yawe.
Ngomba gufata ibyo kunganira indyo igihe ntwite?
Abagore bitegura kubyara bagirwa inama yo kwiyongeramo:
Ibifite 'acide folique' (folic acid) guhera igihe ugerageza kugira umwana kugeza ku mpera y'icyumweru cya 12 (bibaye hafi). Gufata inyunganira ndyo (supplément/supplement) buri munsi ifite 'microgrammes' (mcg) 400 za 'acide folique', ariko ntiwibagirwe kurya ibiribwa byinshi bisanzwe bikungahaye kuri iyo vitamine (ya folate), nk'ibi:
- Imboga zifite ibibabi by'icyatsi kibisi, nka za epinari (épinards/spinach) n'amashu
- Imboga zumye, zijya kumera nk'ubushaza zizwi nka 'pois chiches' cyangwa 'chickpeas', ibishyimbo bifite amaso y'umukara n'iminyegenyege (lentilles), ijya kumera nk'udushyimbo duto
- Imbuto, nk'inkeri (fraises) n'amacunga (oranges)
Ahavuye isanamu, Getty Images
Niba urwaye diyabete, niba warigeze gutwita inda ikagira ikibazo cyuko umwana avuka afite ubusembwa bwo mu bwonko cyangwa mu ruti rw'umugongo (urutirigongo) - ibizwi nka 'anomalie du tube neural', cyangwa ukaba ufata imiti y'igicuri (intandara mu Kirundi), ugucyenera 'acide folique' kwawe gushobora kwiyongera kurushaho - saba inama muganga wawe.
Vitamine D ni ingenzi kugira ngo calcium ibashe kwinjira mu mubiri. Leta y'Ubwongereza itanga inama yo gufata inyunganira ndyo ya mcg 10 buri munsi igihe utwite n'igihe wonsa. Ariko niba ufite ibyago biri hejuru cyo kugira idahagije, ushobora kuyicyenera kurushaho - baza muganga wawe.
Abantu bafata indyo yiganjemo ibikomoka ku bimera (aba 'vegetarian') cyangwa abatarya ikintu na kimwe gikomoka ku matungo (aba 'végétalien' cyangwa aba 'vegan'), bashobora gucyenera inyunganira ndyo z'inyongera, nk'izirimo ikinyabutabire cya iode, acide z'ibinyamavuta (ibinure) za oméga-3 na vitamine B12.
Ngomba kurya gute mu gihembye cya mbere?
Ahavuye isanamu, Getty Images
Kugira iseseme mu gitondo ni byo bikunze kubaho mu minsi ya mbere y'igihe utwite, ndetse, nubwo yitwa iseseme ya mu gitondo, ishobora kuza isaha iyo ari yo yose y'umunsi cyangwa y'ijoro.
Ibimenyetso byayo biratandukanye kandi niba ubifiteho icyo udasobanukiwe, biganireho na muganga cyangwa umubyaza, nubwo bwose ku bantu benshi ibinyemetso bizimira ku cyumweru cya 20 cyo gutwita.
Aho ibyo bidakaze cyane, izi nama zoroshye zishobora kugufasha:
- Rya bicyeya kandi kenshi, mu mafunguro yawe no mu biribwa byoroheje ufata bya hato na hato (snacks) wibande ku binyamafufu nk'umugati, ku biribwa bifashe nk'igikoma, ibisuguti (biscuits), imigati yumagaye (imwe imeze nk'ikocagurika igihe urimo kuyirya), za gato (gâteaux) zikoze muri avoine (oat cakes), imitsima, umuceri cyangwa ibirayi.
- Gabanya kwegera ibiribwa bihumura cyane.
- Gabanya ibiribwa byifitemo ibinure, bigorana mu gihe cy'igogora (digestion).
- Hitamo indyo zoroshye guteka kandi zishya vuba.
- Horana ibisuguti iruhande rw'uburiri bwawe.
- Tekera (guteka) icyarimwe amafunguro menshi yo kujya uryaho igihe kirekire (ibizwi nka 'cuisson par lots'/'batch cooking'), uyashyire muri 'frigo' mu gihe wumva umeze neza.
Ngomba kurya gute mu gihembwe cya kabiri?
Ahavuye isanamu, Getty Images
Mu gihe cy'amezi atatu akurikiyeho, abagore benshi bumva icyanga cyane ndetse bagahumurirwa cyane, ibi bikabaviramo kugira ibiribwa bifuza cyangwa ibyo banga. Byashoboka gacye ko izi mpinduka zagira ingaruka mbi, icya ngombwa ni uko urya indyo yuzuye kandi ukagenda uhinduranya ibyo urya.
Aho bigushobokeye, teganya mbere y'igihe amafunguro ufata, kurikiza inama zijyanye n'indyo nziza kandi ugerageze kurya ibice (ibimanyu) bibiri by'ifi buri cyumweru, harimo ifi y'inyamavuta nk'ikibeke cyangwa za 'sardines'.
Kuko ushobora kugira ikibazo cy'impatwe (constipation), ibande ku biribwa byifitemo ibinyampeke byuzuye, nk'umugati usanzwe, ibinyampeke cyangwa imitsima, hamwe n'imbuto, imboga, n'ibinyamisogwe (légumineuses).
Gumana ikigero kimwe cy'ibisukika ufite mu mubiri, wihe intego yo kunywa buri munsi ibirahure 6 kugeza ku 8 by'amazi meza, by'umutobe w'imbuto ufunguye.
Uko inda yawe igenda ikura, mu ndyo yawe shyiramo ibiribwa bikungahaye ku kinyabutabire cya fer: ibiguruka nk'inkoko, by'umwihariko ibice byayo bifite inyama itsitse kurushaho, nk'urugero amatako, ifi, ndetse n'ibikomoka ku bimera nk'imboga z'ibibabi by'icyatsi kibisi n'ibinyamisogwe.
Umubiri ntucengerwamo byoroshye na fer yo mu biribwa bikomoka ku bimera, ariko iyo mu ifunguro ryawe wongeyeho igifite vitamine C (nk'urugero, ikirahure cy'umutobe w'amacunga), bishobora gutuma wongera ingano ya fer iza kukuyoboka mu mubiri.
Ngomba kurya gute mu gihembwe cya gatatu?
Ahavuye isanamu, Getty Images
Kugugara mu nda (igogora ritagenze neza) no kubabuka mu nda bishobora kuba ikibazo uko inda igenda ikura. Ibiri amahire, ku bantu benshi, ibyo bimara igihe gito gusa - gufata amafunguro mato kurushaho kandi kenshi, kwirinda kuryama wirambuye cyangwa kwihina igihe umaze kurya, no kugabanya cyane bishoboka ibiribwa byifitemo ibinure hamwe n'ibirungo, bishobora koroshya ibimenyetso.
Ibyo ucyeneye bitera ingufu, bigenda byiyongera mu gihembwe cya nyuma, buri munsi hakabaho za 'calories' ziri hagati ya 150 na 200 z'inyongera.
Ibyo ucyenera muri calcium na byo biriyongera ndetse bishobora no kwikuba kabiri igihe utwite, by'umwihariko mu byumweru icumi bya nyuma, igihe ibyo ucyeneye muri calcium biba ari ingenzi cyane kugira ngo bikomeze amagufa y'umwana wawe.
Uretse ibikomoka ku mata, ibindi bitanga calcium ni imboga zifite ibibabi by'icyatsi kibisi, amafi yo mu bikombe, umutobe w'amacunga n'amata ya soya.
Ni ibihe biribwa byo kwirinda igihe utwite?
Ahavuye isanamu, BBC FOOD
Ibiribwa bimwe bishobora guteza ibyago ku mwana urimo kwitegura kubyara, rero ni ingenzi ko ubyirinda, bimwe muri byo ni ibi:
Amagi amwe n'amwe mabisi cyangwa adahiye neza.
Inyama zidahiye neza.
Za fromaje (fromage) zimwe na zimwe.
Ibikomoka ku mata bitatunganyirijwe mu nganda.
Ibiribwa bikozwe mu mvage y'ifarini (les pâtés), harimo n'ibikozwe mu mvange y'imboga n'umwijima hamwe n'ibiribwa bikozwe mu mwijima (igitigu mu Kirundi).
Imboga za 'salades' zashyizwe muri 'frigo' zateguwe mbere, nka za 'salades' zo mu birayi n'izo mu mashu.
Amafi amwe n'amwe, nk'iyo mu bwoko bwa 'espadon' na 'marlin', no kugabanya ingano y'amafi afite ibinure, na za 'sardines', ukayarya kabiri mu cyumweru.
Ikawa unywa igomba kutarenga amagarama (mg) 200 ku munsi, ni ukuvuga udukombe tubiri cyangwa dutatu tw'ikawa ku munsi.
Ni byiza kwirinda inzoga mu gihe cyose utwite no kuyigabanya cyane bishoboka mu gihe wonsa.
