Menya ibyo ukwiye kurya cyangwa kwirinda bitewe n'imyaka yawe

Birazwi ko kurya indyo yuzuye ari kimwe mu bintu by'ingenzi dushobora gukora kugira ngo tugire ubuzima bwiza. Ariko hari ibiribwa biba by'ingenzi kurushaho mu bihe bitandukanye by'ubuzima kandi bikajyana n'imyaka ubifungura afite.

Mu ntambara ya Kabiri y'Isi, guverinoma y'u Bwongereza yashyizeho politiki yo kugabanya ibiribwa (rationing) kugira ngo imiryango ihabwe ingano runaka buri cyumweru. Intego yari ugufasha abantu kubona intungamubiri bakeneye, kandi ibiribwa bigahabwa abaturage bose mu buryo bungana.

Isukari yari imwe mu byagarutsweho icyo gihe, aho umuntu yemererwaga hafi amagarama 227 y'isukari mu cyumweru. Ku bw'ibyo, abana bari munsi y'imyaka ibiri bo ntibayemererwaga na gato, ibintu byababaje benshi.

Igihe kugabanya isukari byarangiraga mu 1953, ingano y'isukari abantu bakuru baryaga yari yarikubye kabiri.

Icyo gihe abantu ntibari babizi, ariko ibi byahaye abashakashatsi amahirwe yo kureba neza ingaruka z'isukari ku buzima bw'umwana akiri mu nda no mu minsi ye ya mbere.

Mu nyandiko yo mu 2025, itsinda mpuzamahanga ry'abashakashatsi ryasesenguye amadosiye y'ubuzima y'abantu 63,000 bavukiye mu Bwongereza hagati ya 1951 na 1956, igihe kugabanya isukari kwari gukomeye.

Bashingiye ku bana batabonye isukari nyinshi igihe bari mu nda za ba nyina ndetse n'abahawe isukali nkeya mu minsi 1,000 ya mbere y'ubuzima bwabo, basanze 20% badafite ibyago byo kurwara indwara z'umutima mu buzima bwabo bw'ejo hazaza kandi banasanze 25% badafite ibyago byo kuzagira umutima unanirwa.

Ikindi babonye ni uko 31% muri bo bafite amahirwe make yo kurwara stroke (indwara ifata umuntu igihe amaraso atagera ku bwonko uko bikwiye) ugereranyije n'abana batangiye kurya isukari nyinshi nyuma y'aho kugabanya isukari bihagarariye.

Birashoboka ko bitagutangaza kumenya ko uyu mubano ukomeye uri hagati yo kurya isukari nyinshi n'ubuzima ukomeza na nyuma yo kuvuka. Mu magambo yoroshye, kurya ibiryo birimo isukari nyinshi ni bibi ku buzima bwacu, waba uri muto cyangwa se uri mukuru.

Ariko ku bindi biribwa, akamaro kabyo mu ntungamubiri gaterwa n'icyiciro cy'ubuzima umuntu arimo.

Urugero, impinja n'abana bato bakeneye amavuta menshi aboneka mu mata n'ibindi bikomoka ku mata byuzuye, ariko iyo ndyo ntiyafatwa nk'iyujuje intungamubiri ku muntu uri mu myaka ya za 20 cyangwa 30.

Nk'uko Federica Amati, impuguke mu mirire wo mu ishuli rikuru Imperial College London, abivuga, abana bakenera ingufu nyinshi bityo bakenera ibiribwa bikungahaye ku ntungamubiri zabaha imbaraga bakeneye.

"Mu bwana, ibiryo ni byo byubaka umubiri n'ubwonko," nk'uko Amati abivuga. Uretse imbaraga zitangwa n'ibiryo bifite intungamubiri, abana bakeneye kandi 'iron/fer', 'iodine' na vitamini zitandukanye kugira ngo bifashe mu kongerera umubiri ubudahangarwa, gukuza ubwonko no gukomeza imikaya.

Ibi bisobanura ko abana bakenera imbuto n'imboga nyinshi, ibinyampeke, urugero ruto rw'ibikorerwa mu nganda ariko bidatetswe cyane, amavuta meza yo mu binyamisogwe,...

Amati agira ati: "Uhereye mu gutwita kugeza ku minsi 1,000 ya mbere y'ubuzima no mu myaka y'ishuri, abana barakura cyane kandi batangira kubaka ingingo z'imbere n'amagufwa bazishingikirizaho mu buzima bwabo bwose." Ni yo mpamvu 'calcium' na vitamini D ari ingenzi cyane muri iki cyiciro.

Ni zo zifasha mu kubaka umubiri no gukomeza amagufwa mu buryo busanzwe, bigabanya ibyago byo kugira indwara z'amagufwa (osteoporosis) cyangwa kuvunika no kuvunguka, mu gihe umuntu amaze gusaza.

Hari ibimenyetso bikomeye bigaragaza ko kurya neza mu bwana bigirira umumaro ubuzima bwo mu gihe kizaza.

Mu buzima bwa buri munsi, Amati asobanura ko ibi bisaba kubona ibikomoka kuri 'calcium' buri gihe; nk'amata, 'yogurt', 'cheese', tofu irimo calcium, cyangwa ibyinyobwa by'ibimera byongerwamo intungamubiri ndetse na vitamini D, ikomoka ku mirasire y'izuba no ku biribwa nk'amafi n'amagi.

Hari ibimenyetso bifatika byerekana ko kurya ibiryo biyujuje intungamubiri mu bwana bigirira umumaro ubuzima bwo mu gihe kizaza.

Mu bushakashatsi bwo mu 2023, abashakashatsi barebye imirire y'abana bayigereranya n'ubuzima bwabo mu bwana no mu busore.

Basanze abana bubahirije nibura ibintu bitatu cyangwa birenze by'inama z'imirire zitangwa na Eatwell Guide ireba ibijyanye n'imirire y'u Bwongereza bari bafite ibipimo bito by'indwara z'umutima ku myaka 24, ugereranyije n'abatarubahirije na kimwe mu mabwiriza ngengamirire.

Ingimbi n'abangavu ku myaka 20

N'ubwo ubwana ari igihe cy'ingenzi ku mikurire, n'imirire yo mu ngimbi n'abangavu no mu myaka ya za 20 nayo igira uruhare rukomeye mu kubaka ubuzima bw'ejo hazaza.

Nk'uko Amati abivuga, iki ni cyo gihe umubiri urangiriza kubaka amagufwa n'imikaya, kandi abantu batangira kumara igihe kinini biga, bakora, cyangwa babana n'abandi, ibyo byose bikongera uburyo umubiri ukenera intungamubiri.

Amati ati: "Ingimbi n'abangavu hamwe n'imyaka y'ubusore ndetse n'urubyiruko, ni igihe gikomeye cyane cy'amahirwe yo kurya neza."

Ku myaka 20, umuvuduko wo gukura uragabanuka ariko ni igihe cy'ingenzi cyo kubaka imyitwarire myiza y'imirire izafasha umutima n'ubwonko mu myaka iri imbere.

Yongeraho ko ibimenyetso by'indwara z'umutima bitangira kubakwa muri iki cyiciro, n'ubwo uburwayi ubwabwo butangira kugaragara nyuma y'imyaka myinshi.

Mu myaka yo kubyiruka, umubiri ukenera intungamubiri nyinshi kurusha uko bizaba bimeze mu busaza.

Aha twavuga nka calcium, Vitamini D, ubutare (iron) cyane cyane ku bakobwa n'abagore babona imihango. ibindi umubiri ukeneye ni proteyine, vitamini zo mu bwoko bwa B.

Indyo ikwiye muri iki cyiciro ni imeze ite?

Amati avuga ko urubyiruko n'abantu bakiri bato bakwiye kurya indyo ishingiye ku bimera, bakirinda cyane ibiribwa byatunganyijwe cyane mu nganda (ultra‑processed foods).

Ibi bivuze ko baba bakwiye kurya imbuto nyinshi, imboga nyinshi, ibinyampeke byinshi, ibishyimbo, imbuto z'amavuta n'ibinyamisogwe (nuts & seeds),...

Ni ngombwa kandi ko buri funguro riba ririmo proteyine ihagije, ishobora no kuva ku bimera.

Ubushakashatsi bwerekana ko gukurikiza iyi ndyo bitagira akamaro ku mubiri gusa, ahubwo bifasha no mu buzima bwo mu mutwe, bikagabanya 'stress' (umunaniro w'umutima n'ubwonko), bigateza imbere imbaraga zo kwiga n'ubwenge, ndetse bikagabanya ibyago byo kugira indwara zifitanye isano n'imirire mibi.

Amati avuga ati: "Hari ibimenyetso bigenda byiyongera byerekana ko imirire yo mu gihe cy'urubyiruko ishobora kugira uruhare mu kongera cyangwa kugabanya ibyago byo guhura n'indwara zo mu mutwe.

Indyo irimo ibiribwa byatunganyijwe cyane mu nganda kandi ikennye ku biribwa biva ku bimera bitunganyije gake ijyana n'ibipimo byo hejuru bya 'stress', agahinda gakabije (depression) n'ubwoba (anxiety). Mu gihe imirire imeze nka 'Mediterranean diet' yo irinda umubiri."

Indyo ya 'Mediterranean' irimo byinshi cyane birimo: imboga, ibinyampeke, ibishyimbo, imbuto z'amavuta (nuts), n'amavuta ya olive, mu gihe amafi, ibikomoka ku mata n'inyama z'inkoko byo biribwa mu rugero ruto.

Indyo ya Mediterranean ishobora no gufasha abagabo n'abagore bifuza kugira umuryango, cyane cyane mu myaka ya za 20, 30 na 40.

Ubushakashatsi bwerekana ko iyi ndyo ishobora kongera amahirwe yo gutwita, mu gihe indyo yo mu Burengerazuba (Western diet) – ikunze kuba irimo amavuta menshi yangiza (saturated fats), inyama nyinshi, n'imyunyu‑ngugu y'ibinyohera byinshi (white carbohydrates) – yo ijyana n'ibipimo byo hejuru by'ubugumba ku bagabo n'abagore.

Ku bagore by'umwihariko, ubushakashatsi bwerekana ko indyo ikungahaye kuri folate ishobora gufasha no mu ivuriro ryo gufasha gutwita (fertility treatment).

Ibiribwa bikungahaye kuri folate birimo: imboga z'icyatsi kibisi zifite amababi menshi, brocoli, amashaza,...

Imyaka yo hagati (Middle age)

Mu myaka yo hagati y'ubuzima, ni bwo dukwiye gutangira gutekereza uburyo twanoza imirire yacu kugira ngo bizaturinde mu busaza, nk'uko Elizabeth Williams, umuhanga mu mirire ya muntu (Professor of Human Nutrition) muri University of Sheffield mu Bwongereza, abivuga.

Williams avuga ati: "Ibi biba ukuri cyane ku bagore bari hafi kugera mu gihe cyo gucura [menopause], kuko ari bwo habaho gucika intege kw'amagufwa, kugabanuka ko gukomera kw'imikaya, n'indwara zo kubabara mu ngingo, ibizwi nka za rubagimpande cyangwa se n'indwara z'amagufwa (osteoporosis)."

Uretse osteoporosis, 'menopause' ifitanye isano no kwiyongera kw'ibyago byo kugira umubyibuho ukabije (obesity), indwara z'umutima, na diabete yo mu bwoko bwa 2.

Mu bagore bari mu myaka yo kubyara, 'oestrogen' (imisemburo ifasha mu mikorere y'imyororokere y'abagore) ikorera mu gice cy'ubwonko kigenga ubushake bwo kurya, ikagabanya ubushake bwo kurya.

Inongera kandi uburyo imisokoro y'imitsi yakira isukari (glucose uptake) no kumva neza inshingano za insulin.

Ariko mu gihe cya 'menopause', umubiri utangira gutunganya oestrogen nkeya, bigatuma ibiro byiyongera cyane cyane ibinure byo ku nda (visceral fat).

Federica Amati avuga ati: "Iyo abagore bageze mu myaka ya 40 na 50, iby'ingenzi bibiri mu mirire bigaragara: kurinda umutima no kurinda amagufwa n'imitsi."

Ibi byago ariko bishobora kugabanuka cyane iyo umuntu akurikije indyo nziza. Urugero, mu bushakashatsi buherutse bwakorewe ku bantu barenga 100,000 bo muri Leta Zunze Ubumwe za Amerika bari bafite nibura imyaka 39, abashakashatsi basanze indyo yuzuye irimo: imbuto, imboga, ibinyampeke, amavuta meza atari ayuzuye (unsaturated fats), imbuto z'amavuta (nuts), ibishyimbo, n'ibikomoka ku mata bifite amavuta make, bikaba bifitanye isano ikomeye n'amasaziro meza, ndetse n'ubuzima buzira uburwayi.

Ibi bisobanura ko kugera ku myaka nibura 70 nta burwayi bw'igihe kirekire, no kuba ufite ubwonko bukora neza, ingingo zawe zikora neza kandi n'ubuzima bwo mu mutwe budahungabanye.

Amati yungamo ati: "Iyo abagore bageze mu myaka ya 40 na 50, habaho ibintu bibiri by'ingenzi cyane mu mirire: kurinda umutima no kurinda amagufwa n'imikaya."

Yongeraho ko igihe cya 'menopause' gikunze kujyana n'iyongera ry'ibyago by'indwara z'umutima, cyane cyane kubera ko kubura 'oestrogen' bigira ingaruka ku mavuta yo mu maraso (blood lipids), imijyana y'amaraso (blood vessels), n'uko ibinure byigabanywa mu mubiri.

Amati akomeza avuga ko amavuta ya Omega‑3, cyane cyane aboneka mu mafuro afite amavuta menshi nk'amafi, afasha kugabanya ibyago by'indwara z'umutima kandi afite ingufu zo kurwanya udukoko dutera 'inflammation' (ukwivumbagatanya k'umubiri).

Muri icyo gihe, Amati anasaba ko habaho kongera gato proteyine kugira ngo hagabanywe ingaruka zo kugabanuka kw'ingano y'imitsi(loss of muscle mass), ndetse no gukurikiza indyo imeze nka Mediterranean kugira ngo hagirwe ubuzima bwiza bw'umutima n'isukari mu maraso (cardiometabolic health), kandi ishobora no gufasha mu kwita ku mara ndetse no mu buzima bwo mu mutwe.

Asoza atanga inama yo gufungura indyo yuzuye nk'uko bigarukwaho cyane n'inzobere mu mirire, kugira ngo hafashwe umutima, amagufwa n'ubwonko, mu gihe hagabanywa ibiribwa byatunganyijwe cyane mu nganda (ultra‑processed foods).

Mu bageze mu zabukuru (Later life)

Iyo tugenda dusaza, imiterere y'umubiri irahinduka, kandi ingufu dukeneye ziragabanuka, bityo tugomba kurya ibiribwa bifite ingufu nke.

Ariko n'ubwo dukeneye 'calories' nkeya, tugomba kwita ku ntungamubiri zihagije zo gufasha amagufwa n'imitsi kugumana imbaraga.

Nk'uko Williams abivuga, intungamubiri ebyiri abantu bakwiye kwibandaho mu zabukuru ni Calcium na vitamine D.

Abantu bakuze badafite izi ntungamubiri baba bafite ibyago byinshi byo kugira ubumuga bw'amagufwa (osteoporosis) no kwangirika kw' amagufwa bishobora no guterwa n'akantu gato.

Calcium iboneka mu mata n'ibinyobwa bisimbura amata byongerewe intungamubiri, nka fromage, yogurt, sardines, tofu n'imboga rwatsi nka epinard.

Ibiribwa bikungahaye kuri vitamine D birimo amafi arimo amavuta, umuhondo w'igi, n'ibiryo byongerewe vitamine D.

Kurya proteine zihagije na byo ni ingenzi cyane mu gihe twese tugeze mu zabukuru, nk'uko bitangazwa na Jane Murphy, inzobere mu mirire akaba n'umuyobozi wungirije w'Ikigo cy'Ubushakashatsi ku bakuze no ku ndwara yo Kwibagirwa (Dementia Research Centre) muri Kaminuza ya Bournemouth mu Bwongereza.

Agira ati: "Mu gihe tuba dukura, uburyo bw'imikorere y'umubiri n'imiterere yawo biragabanuka, tugatakaza imbaraga n'imikaya. Bityo rero dukenera 'proteine' kugira ngo twirinde 'sarcopenia' (igabanuka ry'ingano y'imitsi)."

Ariko kugira ngo umubiri ubashe kuyikoresha neza, 'proteine' igomba kuba igice cy'imirire iboneye irimo 'carbohydrates', amavuta meza nk'aya avoka, ibitunguru, 'olive oil', ubunyobwa n'amafi arimo amavuta, ndetse na 'vitamine' n'ibinyabutabire binyuranye, nk'uko Murphy abisobanura.

Abantu babasha kugira imyaka ijana barasa n'abahinyuza ibimenyetso byinshi by'uko abantu basaza.

Baba bafite 'microbiome' (udusimba duto cyane tuba mu mubiri w'umuntu cyangwa hejuru yawo tuwufasha cyane mu mikorere) itandukanye cyane n'iy'abandi bantu bakuze, nk'uko Mary Ní Lochlainn abivuga.

Mu gihe tugenda dusaza, 'microbiome' yacu na yo irahinduka, ikarangwa no kugabanuka kwa bagiteri nziza umubiri wari ukeneye, mu gihe hagwira izishobora kugira ingaruka mbi, ku buzima.

Uku kutangana neza kw'utubumbe tw'imyanya y'igogorwagushobora kuba intandaro y'indwara zitandukanye, zirimo Alzheimer, stroke, n'indwara z'umutima.

N'ubwo abashakashatsi bataragera ku gusobanukirwa neza uburyo 'microbiome' yo mu mara ihuza n'indwara zose zitandukanye, hari byinshi dushobora kwigira ku bantu bageze ku myaka ijana, nk'uko bitangazwa na Mary Ní Lochlainn, umwarimu n'umuganga w'inzobere mu buvuzi bw'abageze mu zabukuru muri King's College London mu Bwongereza.

Agira ati: "Abantu bagerageza kugera ku myaka 100 basa n'abanyuranya n'ibimenyetso byinshi byo gusaza bigaragara ku bandi," nk'uko Ní Lochlainn abivuga. "

"Bafite microbiome itandukanye kandi iteye imbere, ugereranyije n'iy'abandi bantu bakuze."

Mu buryo bwagutse, ntihariho igisobanuro kidakuka cy'uko hari bagiteri nziza cyangwa mbi, ahubwo ni ikibazo cy'ukuntu hagumamo uburyo umubiri w'umuntu uringaniza ibyo byose hanyuma bigakomeza gufasha mu kugira ubuzima buzima.

Ní Lochlainn avuga ko abantu basaza neza cyane baba bafite F. prausnitzii (mikorobe ziba mu mubiri w'umuntu ariko ntiziwangize) ku rugero rwo hejuru, n'ubwo abashakashatsi bamenye ko irinda, umubiri n'ubwo badasobanukiwe neza uko ikora.

Niba ushaka kuyongerera amahirwe yo gutura mu mara yawe, kurya ibiribwa bikungahaye kuri 'fibre' na 'polyphenols' (biboneka cyane mu mbuto n'imboga) ni bwo buryo bwiza kurusha ubundi.