Impuguke mu biribwa n'imirire zisangira amahitamo yazo y'ibiryo byo mu macupa kugira ngo zitugire inama ku mirire myiza. Ibiryo bishya birakundwa, ariko ibiryo byo mu macupa nabyo birakwiye gushimirwa. Gukoresha mu macupa byakoreshejwe mu kubika ibiryo mu binyejana byinshi, bikabungabunga umutekano kandi bifite intungamubiri kugeza igihe agacupa kafunguriwe, ibyo bikaba bigabanya gusa imyanda y'ibiryo, ahubwo bivuze ko ufite ibiryo byinshi byihuse mu bubiko bwawe. Nabajije impuguke mu by'ibiribwa n'imirire zo mu gihugu ku biryo bakunda mu macupa, ariko mbere yo kureba aho babika ibiryo, dore inama zimwe na zimwe zo guhitamo ibiryo bifite intungamubiri mu macupa.
Guhitamo ibiryo bifite isukari nke na sodiyumu nkeya. Ushobora gutekereza ko ari byiza guhitamo ibiryo bidafite isukari cyangwa umunyu wongeyeho, ariko nta kibazo iyo wongeyemo isukari nke cyangwa umunyu mu isupu yawe yo mu gikombe.
Gushaka amapaki yo mu macupa adafite BPA. Nubwo amacupa ya soda akozwe mu cyuma, inkuta zayo z'imbere akenshi zikorwa mu bintu birimo BPA y'inganda. Nubwo FDA ibona ko iyi miti itekanye ubu, andi matsinda y'ubuzima nayo yatanze imiburo. Ndetse n'amakarita yihariye akoresha amacupa adafite BPA, bityo ntibigoye kwirinda iyi miti ishobora kwangiza.
Kwirinda ibiryo byo mu macupa birimo ibintu bifasha mu kubungabunga ibidukikije n'ibindi bikoresho ntabwo bigoye, kuko kubibika mu macupa ubwabyo ari uburyo bwo kubibika.
Ibishyimbo biri mu macupa
Iyo ufunguye agacupa k'ibishyimbo, ushobora kongeramo poroteyine na fibre muri salade, makaroni, isupu, ndetse no mu biryo biryoshye. Inzobere mu mirire yo muri New York, Tamara Duker Freuman, umwanditsi w’igitabo Bloating Is a Warning Sign for the Body, avuga ko ibishyimbo byo mu macupa nta gushidikanya ko ari byo akunda cyane. “Mu gitaramo cyanjye, ibishyimbo byo mu macupa ni byo shingiro ry’ibiryo bitatu byoroshye, byihuse, kandi bihendutse byo mu mpera z’icyumweru. Ibishyimbo by’umukara byo mu macupa hamwe na cumin na oregano ni byo shingiro ry’igikombe cya Mexique, kandi nkoresha umuceri w’umukara cyangwa quinoa, avoka, n’ibindi; ibishyimbo bya cannerini byo mu macupa ni byo bintu by’ingenzi mu ifunguro rya chili y’umweru irimo itungurusumu, igitunguru, n’itungurusumu; nshyiramo chickpeas zo mu macupa n’agacupa k’isupu y’Abahinde cyangwa A mix y’ibirungo byakozwe mbere kugira ngo nkore curry yihuse yo muri Aziya y’Epfo hanyuma ngashyiramo umuceri, yawurute isanzwe na cilantro.”
Impuguke mu by'imirire n'ubuzima i Brooklyn, New York, akaba n'umwanditsi w'igitabo Eating in Color, Frances Largeman Roth, na we akunda ibishyimbo byo mu macupa. Ahora afite udukombe duke tw'ibishyimbo by'umukara mu gikoni cye. Yasobanuye ati: “Nkoresha ibishyimbo by'umukara kuri byose kuva kuri quesadillas zo mu mpera z'icyumweru kugeza kuri chili yanjye y'ibishyimbo by'umukara nakoreye mu rugo. Umukobwa wanjye mukuru ntarya inyama nyinshi, ariko akunda ibishyimbo by'umukara, bityo nkunda kubishyira mu mirire ye isanzwe. Ibishyimbo by'umukara, kimwe n'ibindi binyamisogwe, ni isoko nziza ya fibre na poroteyine y'ibimera, irimo garama 7 kuri ½ cy'igikombe. Igice kimwe cy'ibishyimbo by'umukara kirimo 15% by'icyuma umubiri w'umuntu ukenera buri munsi, bigatuma ibishyimbo by'umukara biba ikintu cyiza cyane ku bagore n'ingimbi.”
Keri Gans (RDN), umuhanga mu by'imirire muri Leta ya New York akaba n'umwanditsi w'igitabo cyitwa The Small Change Diet, atuma amafunguro atetse mu rugo yoroha ukoresheje ibishyimbo byo mu macupa. “Kimwe mu biribwa nkunda cyane mu macupa ni ibishyimbo, cyane cyane ibishyimbo by'umukara n'ibishyimbo, kuko nta gihe kinini ngomba kumara mbiteka.” Yatekesheje pasta ya bowtie mu mavuta ya elayo, yongeramo tungurusumu, epinari, ibishyimbo bya cannellini na Parmesan kugira ngo agire ifunguro ryuzuyemo fibre na poroteyine byoroshye gutegura kandi byoroshye gupakira!
Bonnie Taub Dix, umwanditsi w’igitabo Read It Before You Eat It — Taking You from Label to Table, RDN) avuga ko nyuma yo koza no gukaraba, shyiramo ibirungo hanyuma uteke. Tabo Dix agaragaza ko, kimwe n’ibindi binyamisogwe, bibereye mu gukora ibiryo bitandukanye. Ibishyimbo bitanga karubohidrati nziza kandi zitwika buhoro buhoro, poroteyine, hamwe na vitamine nyinshi, imyunyungugu, na antioxydants biboneka mu mboga nk’izo.
Igihe cyo kohereza: Ukuboza-01-2022