Kuki abantu bagura bombo?

Kuki abantu bagura bombo? (Agasanduku ka bombo)

 Isukari, karubohidrati yoroshye itanga imbaraga ku mubiri, iboneka mu biribwa byinshi n'ibinyobwa dukoresha buri munsi—kuva ku mbuto, imboga n'ibikomoka ku mata, kugeza ku mashu, amafunguro n'izindi deseri.

Lindsay Malone (Agasanduku ka bombo)

Imihango nk'umunsi w'igihugu wa Pie (23 Mutarama) n'umunsi w'igihugu wa shokora (27 Mutarama) iradutumira kwinezeza mu byo turya—ariko se ni iki gituma twifuza ibiryo birimo isukari?

 Kugira ngo yumve neza ingaruka z'isukari ku mubiri no mu mutwe, ikinyamakuru The Daily cyaganiriye na Lindsay Malone, umwarimu mu ishami ry'imirire muri Kaminuza ya Case Western Reserve.

Komeza usome kugira ngo umenye byinshi. (Agasanduku ka bombo)

1. Ni gute uburyohe bw'ibiryo butuma umuntu agira irari ry'ibiryo birimo isukari mu mubiri? Ni ibihe bintu bituma abantu bagira irari ry'ibiryo birimo isukari?

Ufite uburyohe bwo kumva mu kanwa no mu mara butuma umuntu yumva ibintu biryoshye. Utu tunyabutabire twohereza amakuru binyuze mu miyoboro y’amatwi (cyangwa imitsi y’ubwonko) mu bice bimwe na bimwe byo mu bwonko bigira uruhare mu kumva uburyohe. Hari ubwoko bune bw’utunyabutabire two kumva uburyohe bwo kumenya uburyohe buryoshye, umami, gusharira n’ubusharira.

Ibiryo bitera imbaraga mu bwonko bwawe, nk'isukari n'ibindi biribwa byongera isukari mu maraso, bishobora gutera irari. Ibiryo biryoshye cyane (biryoshye, umunyu, amavuta kandi byoroshye kurya) bishobora no gutera imisemburo itera irari—nka insuline, dopamine, ghrelin na leptin.

2. Ni uruhe ruhare ubwonko bugira mu byishimo bijyana no kurya ibiryo biryoshye, kandi ni gute ibi bigira uruhare mu kwifuza ibiryo birimo isukari nyinshi?(Agasanduku ka bombo)

Uturemangingo tw’imitsi two hagati dufitanye isano rya hafi n’inzira y’igogora. Hari n’uturemangingo tumwe na tumwe twakira uburyohe tuba mu mara yawe, bityo iyo uriye ibiryo biryoshye kandi isukari ikagira ubwiyongere mu maraso, ubwonko bwawe buravuga buti: “ibi ni byiza, ndabikunze. Komeza ukore ibi.”

Twaremanywe imbaraga zo gushaka imbaraga zihuse mu gihe habaye inzara cyangwa dukeneye imbaraga z'inyongera kugira ngo twiruke mu nyubako isha cyangwa ingwe. Utunyangingo twacu ntabwo twahindutse vuba nk'ibidukikije. Nanone duhuza n'ibiryo byongera irari. Tekereza kuri donut n'ikawa yawe ya mu gitondo. Niba iyi ari yo ngeso yawe isanzwe, ntibitangaje kuba wakwifuza donut buri gihe unywa ikawa. Ubwonko bwawe bubona ikawa bugatangira kwibaza aho donut iri.

3. Ni izihe nyungu n'ingaruka zishobora guterwa no kunywa isukari?(Agasanduku ka bombo)

Isukari ishobora kuba ingirakamaro ku mikino, imyitozo ngororamubiri, abakinnyi n'ibindi. Mbere y'igikorwa, imyitozo ngororamubiri ikomeye cyangwa amarushanwa, amasoko y'isukari yoroshye gusya ashobora kuba ingirakamaro. Izatanga ingufu zihuse ku mitsi idatinze kugabanya igogora. Ubuki, sirupe y'amapera, imbuto zumye, n'imbuto zidafite fibre nyinshi (nk'imineke n'imizabibu) bishobora gufasha muri ibi.

Ibibazo bijyana no gufata isukari birushaho kwiyongera bitewe no kudakora imyitozo ngororamubiri. Isukari nyinshi, isukari yongewemo n'izindi karubohidrati zoroshye nk'ifu y'umweru n'umutobe 100% bifitanye isano no kwangirika k'amenyo, indwara ya metabolisme, kubyimba, hyperglycemia (cyangwa isukari nyinshi mu maraso), diyabete, kudashobora kwa insuline, umubyibuho ukabije, umubyibuho ukabije, indwara z'umutima, ndetse n'indwara ya Alzheimer. Hari igihe, isano iba ari yo itera; ubundi, ni kimwe mu bintu bigize itsinda ry'ibintu bitera indwara.

4. Ni gute twagirana umubano mwiza n'ibiryo biryoshye binyuze mu kubirya neza?(Agasanduku ka bombo)

Inama zimwe na zimwe zirimo kurya buhoro buhoro, guhekenya neza no kuryoherwa n'ibiryo byacu. Ni ngombwa kandi kugira uruhare mu biryo byacu uko bishoboka kose—byaba mu buhinzi, gutegura amafunguro, guhaha cyangwa guteka no guteka. Gukora ibiryo byacu bwite bidufasha kugenzura isukari dukoresha.

5. Ku bijyanye no kugabanya ibiryo, ni iki twakora kugira ngo turusheho kugenzura irari ry'isukari?(Agasanduku ka bombo)

Hari ingamba enye ntanga zo kugabanya kwishingikiriza ku isukari:

 Kurya ibiryo byuzuye kandi bidatunganyijwe cyane. Ingano, fibre na poroteyine bishobora gufasha kugabanya kwiyongera kwa insuline no kurarikira ibiryo.

Kuraho isukari nyinshi. Reka kongeramo isukari, sirupe, ibiryo biryoshye by’ubukorano mu biribwa. Soma ibirango hanyuma uhitemo ibiryo bidafite isukari. Ibi bikunze kuba birimo ibinyobwa, amavuta ya kawa, isosi ya spaghetti n'ibindi birungo.

Nywa ibinyobwa byinshi bidafite isukari nka amazi, seltzer, icyayi cy'ibimera na kawa.

Komeza gukora cyane kandi ukomeze kugira imiterere myiza y'umubiri, nk'ibinure n'imitsi mu buryo bwiza. Imitsi ikoresha isukari mu maraso kandi igafasha kurwanya ubudahangarwa bwa insuline. Umusaruro ni ukugenzura isukari mu maraso neza hamwe no kugabanuka k'umuvuduko no kugabanuka kw'isukari.