Abantu benshi bakeka ko intungamubiri za poroteyine ziboneka ari nyinshi gusa mu bikomoka ku matungo nk'inyama .amafi ,amata ,amagi ,indagara nibindi naho ku bimera hakabnekamo poroteyine nke ku buryo ,umuntu urya ibikomoka ku bimera gusa adashobora kubona poroteyine zihagije umubiri we ukenera ku munsi.
twifashishije inyandiko y'umuhanga mu mirire .wanashinze ikigo cya Nutrition Sessions gikorera mur Texas ,Leta zunze ubumwe za Amerika ,iyi nyandiko yayitangaje mu kinyamakuru cya everydauhealth.com ,turakubwira ibiribwa bikomoka ku bimera bikungahaye ku ntungamubiri za poroteyine ku bwinshi ,yewe no kurusha bimwe mu bikomoka ku matungo.
Akamaro k'intungamubiri za poroteyine ku mubiri wa muntu
mbere yuko tuvuga ku biribwa bikomoka ku bimera bikungahaye ku ntungamubiri ya poroteyine ,reka tuvuge ku kamaro ka poroteyine mbere ya byose .
burya intungamubiri za poroteyine zifitiye akamaro umubiri wacu karimo
- Gufasha umubiri kugabanya ibiro by'umurengera : mu nyigo yakozwe mu mwaka wa 2020 yagaragaje kurya ibiribwa bikungahaye kuri poroteyine ariko bikomoka ku bimera ,byafashije abakoreweho ubushakashatsi kugabanya ibiro by'umurengera ndetse no kubarinda ibyago biterwa n'umubyibuho ukabije birimo indwara z'umutima .diyabete yo bwoko bwa kabiri nizindi...
- Kurinda ibidukikije : muri raporo yakozwe n'ikigo cya The Lancet mu mwaka wa 2019 yagaragaje ko ibimera bikungahaye kuri poroteyine bigira uruhare runini mu kugabanya ibyuka bibi biterwa n'iyangirika ry'ikirere.
- Kurinda umutima no kunoza imikorere yawo : mu bushakashatsi bwakozwe mu mwaka wa 2019 ,bukaza gutangazwa mu kinyamakuru cya American Journal of Clinical Nutrition ,bwagaragaje ko kurya ibikomoka ku bimera bikungahaye kuri poroteyine bigabanya ibyago byo kwibasirwa n'indwara z'umutima .
- Gutuma umuntu arushaho kuramba : ikigo cya National Institutes of Health kivuga ko kurya inyama zitukura byongera ibyago byo gupfa bitunguranye kandi ukaba ushobora gupfa ukiri muto ,mu gihe abantu barya ibikomoka ku bimera gusa baba bafite amahirwe yo kuramba kurusha aabrya inyama gusa.
Umubiri wa muntu ukeneye poroteyine zingana gute ku munsi ?
nkuko byatangajwe n'ikinyamakuru cya Kaminuza ya Harvard kizwi ku izina rya Harvard Healh Publishing , ingano y'intungamubiri za poroteyine nkenerwa ku munsi igomba kuba ingana na garama 0.8 ku kilo , ni ukuvuga ko ufata ibiro byawe ugakuba na garama 0.8 ugahita ubona ingano ya poroteyine ukeneye ku munsi ,urugero ku muntu ufite ibiro 50 , ( 50 x0.8 gram = 40 gram ) ni ukuvuga ko uyu muntu akeneye amagarama 40 ya poroteyine ku munsi.
Dore ibiribwa 7 bikomoka ku bimera bikungahaye ku ntungamubiri za poroteyine ku bwinshi
nkuko twabivuze dutangira ,hari ibiribwa byinshi bikungahaye ku ntungamubiri za poroteyine birimo
1.Lentils ( amashaza y'ibisate )
mu nyigo yakozwe n'ikinyamakuru cya the international Journal of molecular sciences ,buvuga ko 1/2 cy'agakombe kuzuye lentils ,kaba karimo garama 9 za poroteyine ,
nanone muri lentils dusangamo ibinyabutabire bizwi nka polyphenols byose by'ingenzi ku mikorere y'umubiri ,aya mashaza y'ibisate akaba anakungahaye ku zindi ntungamubiri nyinshi.
2.utubuto tw'ibihaza
burya imbuto z'ibihaza zikungahaye ku ntungamubiri za poroteyine ku kigero kiri hejuru ,aho utyikom dutatu tw'icyayi twuzuye izi mbuo tubonekamo garama 10 za poroteyine .
3.Tofu
Tofu (inyama ya Soya ) ikungahaye kuri poroteyine ku kigero kinini cyane , muri soya habonekamo umunyungugu wa potasiyumu n'ubutare bwa fer ku bury byose bigirira umubiri wa muntu akamaro kanini.
4.Ubunyobwa
burya 1/4 cy'agakombe kuzuye ubunyibwa kabonekamo garama 5 kugeza kuri garama 6 z'intungamubiri ya poroteyine , ubunyobwa ni isoko nziza ya poroteyine kandi bukungahaye no ku zindi ntungamubii nyinshi z'ingenzi.
5.Ibishyimbo
cyane cyane ibishyimbo byirabura ,burya bikungahaye ku ntungamubiri za poroteyine ku kigero kinini cyane , 1/2 cy'agakombe kuzuye ibi bishyimbo kaba karimo poroteyine zingana na garama 7.5 ,nanone muri ibi bishyimbo dusangamo ibyitwa fibre ,folate ,umunyungugu wa manyeziyumu ,n'ubutare bwa fer.
6.Imboga za Broccoli
agakombe kuzuye izi mboga dusangamo poroteyine ingana na garama 2.6 nanone izi mboga dusanga umunyungugu wa potasiyumu ndetse n'ibyitwa folate.
7.Avoka
burya avoka nayo dusangamo intungamubiri nyinshi zirimo amavitamini n'imyunyungugu ariko hanabonekamo na poroteyine ku kigero kinini.
Dusoza
muri rusange ,intungamubiri za poroteyine zifite akamro gakomeye ku mubiri wa muntu ,ariko ibiribwa bikungahaye kuri poroteyine ku bwinshi ni ibikomoka ku nyamaswa ariko ibyinshi muribyo bikaba bishobora kukongerera ibyago byo kwibasirwa n'indwara z'umutima ,hypertension ,diyabete nizindi .