IMIRIRE KU BANTU BAKURU

Mu busanzwe imirire myiza ikwiye kwitabwaho mu buzima bwacu bwa buri
munsi. Umuntu umwe muri batatu ku isi afite ikibazo kimirire mibi kubera
ubumenyi buke mu gutegura indyo yuzuye. Kurubu isi yose ihanganye
nikibazo kimirire mibi mu bitera indwara nyinshi. Ibiryo turya bikubiyemo
intungamubiri umubiri wacu ukenera mu gufasha ubwonko, imitsi,
amagufwa, uruhu, amaraso hamwe nubudahangarwa bw’umubiri mu
kukurinda indwara nyinshi zitandukanye.

Imiterere y’imirire nyayo iringaniye itandukana ku bantu benshi bitewe
nibiranga umuntu ku giti cye urugero: imyaka, igitsina, imibereho ye ndetse
n’urugero rw’imyitozo umuntu akora. Bityo bisaba ko umuntu amenya
intungamubiri akeneye n’ingano yibyo akeneye. Nyamara amahame shingiro
yibigize indyo yuzuye akomeza kuba amwe.
Muri rusange indyo yuzuye irangwa nibi bikurikira :

• Ibitera imbaraga cyangwa ibinyasukari ; (carbohydrates) biboneka mu
  bijumba, imyumbati, umuceri, ibirayi. Umuntu mukuru akeneye
  ibitera imbaraga biganga no kuva 45% 65% mu ifunguro afata kuko
  nibyo biha umubiri ingufu kugirango ukore neza.
• Ibyubaka umubiri ; (proteins) biboneka mu magi, soya, ibishyimbo,
  inyama, amafi, n’ubunyobwa. Umuntu mukuru akeneye ibyubaka
  umubiri nibura nka 35% mu ifunguro yafashe kuko bifasha umubiri
  haba mu igogogora, kongera ingufu n’ubushyuhe bw’ umubiri ndetse
  no gufasha imikaya kongera kwisana.
• Ibirinda indwara ; (vitamins) hari ubwoko bugera kuri 13 bwa vitamin
  arizo A, B1, B2, B3, B5,B6, B7,B9,B12,C,D,E,K dusanga mu imboga
  n’ imbuto. B12 tuyisanga mu bikomoka ku matungo gusa. ibirinda
  indwara bigomba kuba byibuze garama 400 z’imbuto n imboga nabyo
  bifasha umubiri mu kongera uburinzi n’ubudahangarwa bwawo
• Ibinyamavuta ; haba ibinure byuzuye bikomoka ku nyama, ikimuri
  cyangwa se urugimbu si byiza kubifat ku kigero cyo hejuru. Ibinure
  bituzuye biva ku bimera nk’ ibihwagari, ubunyobwa na avoka ari na
  byo byiza nabyo bigombwa gufatwa ku kigero kiringaniye. Muri
  rusange biba byiza iyo ugabanyije amavuta mu mafunguro ufata.
• Imyunyungungu ; nka kalisiyamu, sodiyumu, potasiyumu, ubutare,
  manyeziyumu biboneka cyane mu mata, ibinyampeke nk’ amasaka,
  ibigori, ingano, uburo, umuceri. Ibi bifasha umubiri kuringaniza
  amatembabuzi awubamo. ntugomba kurenza 5g by’umunyu ku munsi.
• Amazi nayo ni ingenzi nubwo nta ntungamubiri agira gusa atuma
  umubiri utagira umwuma bityo ukabasha gukora neza. Ku muntu
  mukuru akwiye gufata ibirahure 8 by’ amazi asukuye ku munsi
  kuzamura.

Nkuko tubikesha urubuga rwita ku buzima rusaba ko byibuze ifunguro ku
bagore bakuze rigomba kuba hagati ya kalori(calories) 1800 kugeza 2200 ku
munsi naho abagabo bakuze bagomba kurya igipimo cya kalori(calories)
2200 kugeza 2800 bitewe nimyaka ndetse n’imyitozo umuntu akora.

Impamvu dukwiye kwita ku mirire ya bantu
bakuru?
Ibura cyangwa ubwinshi bw’ intungamubiri bitera imirire mibi iyo
bititaweho bityo ugasanga bigize ingaruka ku buzima bwacu.
Ibi bikubiyemo ibice bibiri ari byo; Imirire mibi iterwa n’indyo
ndengarugero: umubyibuho ukabije, diyabeti, umuvuduko w’amaraso,
indwara z’umutima. Izi ari ndwara nyinshi ziri mu bitera impfu nyinshi mu
bantu bakuru. Imirire mibi iterwa nibura ry’ intungamubiri ishobora gutera
bwaki, kugwingira, ibiro bike ugereranyije n’imyaka ari nazo zikunda
kuboneka mu bana nizindi ndwara.

Icyitonderwa

• Ni ngombwa kuvanga no guhinguranya amoko y’ibiribwa kugirango
  umubiri ubone intungamubiri zose ukeneye. Kuko nta kiribwa na
  kimwe kihagije mu ntungamubiri.

Umwanditsi: UWIZEYIMANA Marie Grace, Umunyeshuri muri Kaminuza
y’u Rwanda ishami ry’ubuvuzi.