Ni izihe mfungurwa wofata canke ukwiye kwirinda mu bihe vy'amapfungo nka Ramadan?

Miriyoni z'aba Islamu hirya no hino kw'isi bamaze iminsi mu gihe c'ukwezi kwa Ramadan, kimwe mu bihe vyeranda vy'ikirangaminsi c'idini rya islam.

Uku ni ukwezi bibuka igihe intumwa Muhammad yahishurirwa igitabo ceranda ca Islam, Koran.

Muri ukwo kwezi bubahiriza igihe co kwisonzesha nk'imwe mu nkingi zitanu zigize ishingiro ry'idini rya Islam, inkingi aba Islamu bose basabwa kwubahiriza ata wuvuyemwo.

Mu gihe c'ukwezi kwa Ramadan, aba islamu bafata ifunguro rya kare mu gitondo butaratamanzura, bita suhoor canke sehri.

Baraheza bagahagarika kugira ico bafungura canke banywa, habe n'amazi, kugeza izuba rirenze, aho baheza bagafata ifunguro ryo ku mugoroba, bita iftar canke fitoor.

Gupfunga bisabwa gukorwa n'abantu bafise amagara meza bonyene, nayo abarwaye, abana batarashikira kuba abayabaga, abavyeyi bibungenze, abonsa n'abari mu butinyanka canke abantu bari ku rugendo baba barekuriwe kudakurikiza ayo mabwiriza yo kwisonzesha.

Hari bamwe boroherwa no kwisonzesha, ariko hari n'abandi usanga bibagora, kandi inzara ishobora kubuza abantu gukora neza akazi kabo n'ibindi bakeneye kurangura mu buzima bwabo bwa minsi yose.

None umuntu yofungura ibihe bifungurwa kugirango yoye gusonza no kunyotegwa vuba na vuba, canke ni izihe nfungurwa zishobora kubumba umuntu muri ukwo kwezi kw'amapfungo?

Wofata iki mw'ifunguro ryo mu gitondo-suhoor ?

Suhoor n'ifunguro ryo kwitegurira umunsi w'igipfungo, rero kwitwararika ico umuntu afungura muri uwo mwanya ni nkenerwa cane, kugirango yirinde irari ry'ibifungurwa hataragera ku mugoroba.

Ismet Tamer yanonosoye ubumenyi mu bijanye n'infungurwa avuga ati: "Mu gihe ca Ramadan, mu kugumana utuguvu n'ivyunyunyu umubiri ukeneye umunsi wose, ubwirizwa gufata infungurwa zirimwo indemamubiri z'ibinure (proteins), intanganguvu (carbohydrates), insanganyangaburo n'ivyunyunyu (vitamins and minerals), ikindi kandi kunywa amazi akwiye ni nkenerwa cane."

Avuga ko umuntu ari mu mapfungo akwiye gufata ifunguro ryo mu gitondo ririmwo ivya ngombwa vyose kandi bihagize.

"Imbere y'uko izuba riseruka, ukeneye gufungura ibikomoka ku mata, hamwe n'ibikomoka ku biterwa nk'iforomaji, amagi, itomati na concombres.

Hejuru y'ivyo, ushobora gutembutsako isupu, ibikomoka ku bimera bitetse mu mavuta ya elayo (olive oil) n'ivyamwa.

Uwundi muhinga mu vy'infungurwa, Bridget Benelam, yongerako ko ibifungurwa bitemba ifu, bigwiriyemwo intanganguvu za carbohydrates ari vyiza kw'ifunguro ryo mu gitondo, cane cane ivy'intete, kuko birekura inguvu buke buke mu mubiri, bigafasha uwazihereje guhangara umunsi.

Rero ibifungurwa nka oats, umukate ukozwe mw'ifu itayunguruye (wholegrain) n'ibindi bifungurwa bituruka ku mpeke nka cereals usanga ari vyiza ku vyihereza mu gatondo mw'ifunguro rya suhoor, niko Bridget Benelam avuga.

Ivyirwa bimwe bimwe vyerekana ko n'ibifungurwa bikomoka ku biterwa nk'ibiharage, ubwishaza n'inkore vyongereza ubushobozi ku muntu bwo kuguma yumva ko ata nzara afise ku rugero rwa 30% .

Ikindi Bridget Belam yongerako n'uko "Ubwirizwa kunywa cane, kugirango ugumane amazi mu mubiri imbere yo gushikira igihe co kwihereza ifunguro ryo mu gatondo. Agira inama abantu kandi yo kwirinda umunyu cane.

"Ibifungurwa birimwo umunyu bituma umuntu anyoterwa, ivyo navyo nico kintu uwisonzesheje aba ashaka kwirinda kuruta ibindi; kumara umunsi wose unyotewe imbere yo gusubira gushikira amasaha yo kunywa no kurya.

Kwirinda ivyo kunywa birimwo ikawa navyo nyene ni nkenerwa cane mu nzira yo kwirinda inyota, kandi ni vyiza kunywa amaritiro ari hagati ya 2 na 3 kuva umuntu afashe ifunguro ryo ku murogoroba izuba rirenze -iftar, gushika mu bucagucagu asubiye gufungura suhoor, mu nzira yo kuguma afise amazi akwiye mu mubiri mu gihe ataba ararekurirwa gusubira gufungura.

Iftar yobamwo iki?

Ufunguro rya mbere ryo mu gitondo mu gihe co kwisonzesha bisabwa ko ryoba ririmwo ivyo kunywa vyinshi, n'ibifungurwa bisosa, hamwe n'intanganguvu nyinshi, nka dates, zakunze gukoreshwa kuva ku gihe c'intumwa Muhammad.

"Dates n'amazi, niyo nzira yo gutangura neza ifunguro ryo mu gitondo", niko umuhinga mu vyo ibifungurwa Bridget Benelam avuga. Ati "Biguha inguvu kandi ukagumana amazi akwiye mu mubiri".

Ikindi ngo "Isupu nayo nyene ni nziza, kuko iba irimwo ivya nkenegwa nk'ibiharage, inkore n'ibindi bituruka ku biterwa, ivyinshi bitanga ingaburo mu mubiri, bitarinze kwuzuza inda.

Bridget Benelam avuga ati: "Inyuma y'umunsi mure mure umuntu atafunguye, ntushobora guhera ku kintu kigumye canke giteba mu nda, kuko ivyo bica bituma umuntu aguma arushe, akanebwa kandi akumva ataguwe neza".

Inyuma yo kwitanga umusase, ibifungurwa abantu bafata muri iftar biratandukanye ukurikije imico inyuranye abantu baba bafise, ariko akenshi bahuriye ku gitigiri c'ibigize ayo mafunguro.

Ni vyiza kwitwararika ko ibifungurwa ufata kuri iftar, biba birimwo ivya ngombwa binyuranye, nk'ibinyampeke, imboga, ivyamwa, ibikomoka ku mata, ibirimwo indemamubiri nk'inyama, amafi, amagi n'ibiharage. Ni vyiza kandi kwitondera ibifungurwa bisosa cane, canke ibindi vyo kurya inyuma y'ifunguro rikuru nka Cake, bishobora gutuma umuntu yiyongera ibiro.

Hari bamwe mu bahinga mu vy'infungurwa (nutrionists) bagira inama abantu yo kugaburamwo kubiri ifunguro rya iftar, aho gufungura ibintu vyinshi icarimwe, kuko ibi bifasha kwirinda ibibazo biturutse ku kwinjiriza icarimwe mu maraso, ingaburo ya glucose iturutse ku bifungurwa cane cane bigizwe n'ibitemba ifu, bishobora guteza ikibazo mu mubiri, kandi biragabanya cane ivyago vyo kugubwa nabi nko kwuzura inda.

Kwisonzesha vyoba ari vyiza ku magara?

Kwisonzesha biramaze kugaragara ko bifise akamaro ku magara y'abantu, aho mbere ubu kwisonzesha igihe gito umuntu akongera agafungura (intermittent fasting) bisigaye biharawe ku bashaka kugabanya ibiro.

Aho kwitwararika cane ico umuntu afungura, ubwo buryo bwo kwisonzesha bubafasha guharura amasaha ukwiye kumara udafungura buri munsi.

Intumbero n'uko mu gihe umubiri uba umaze gukoresha ivyo wabitse birwiriyemwo isukari (glucoses), uraheza ukikora ku bindi biba navyo bibitse mu mubiri nk'ibinure, gutyo rero bigatuma umuntu agabanuka ibiro, ivyo bita 'metabolic switching'.

Ivyirwa vyakozwe vyerekana ko inkurikizi nzinza zo kwisonzesha amasaha make zirimwo kugabanya umurindi w'amaraso n'ibinure biteza ingorane ku magara y'abantu, kandi bikagabanya muri rusangi ibibazo bizwi nka 'inflammation' mu mubiri.

Ikindi, bituma umusemburo wa insuline ukora neza mu mubiri, bikagabanya ivyago vyo kwandura diabetes izwi nka 'Type 2 diabetes', yiyadukiza ku muntu atari asanzwe yaravukanye ivyago vyo kuyirwara.

Kwisonzesha muri Ramadan biteye hafi co kimwe no kwisonzesha muri ubwo buryo bwo kwipfunga amasaha kanaka buri munsi, canke intermittent fasting.

Ibiheruka kuva mu cirwa cakozwe vyatangajwe mu kinyamakuru American Journal of Nutrition, bigaragaza isano ryo kwisonzesha muri Ramadan no kugabanya ivyago vyo kwandura ingwara zidakira (chronic diseases), bikazana n'amahinduka meza mu mubiri.

Ico cigwa casanze kwisonzesha muri Ramadan bigabanya cane ingwara za kanseri yo mu mahaha, mu rura runini, n'iyo mw'ibere.

Umuhinga mu bijanye n'infungurwa Bridget Benelam, avuga ko abantu muri rusangi bashobora gutakaza nk'ikiro cose mu gihe c'amapfungo ya Ramadan, akagabisha ko umuntu atavyitondeye, ariye vyinshi mw'ifunguro rya iftar rishobora gutuma ahubwo avyibuha.

Agira ati:"Abantu, dufise inyifato karemano yo gushaka gufungura vyinshi.

Uko tuba dufise ubwoko bwinshi bw'ibifungurwa niko dufata vyinshi, kandi ivyo, akarorero kavyo nyako ni ifunguro rya Iftar usanga rirwiriyemwo ubwoko bwinshi butandukanye bw'ibifungurwa.

Arangiza avuga ngo "Si ngombwa kurinda kurya kuri vyose biba bihari. Rero wohitamwo bimwe bimwe, kandi mu gufungura ukitonda ugafata umwanya wawe."