Tumenye akamaro k’umuneke ku buzima n’igihe cyiza cyo kuwurya

Umuneke ni urubuto rworoshye cyane kugogora, rutuma umuntu yumva ahaze kandi rugakundwa n’abato ndetse n’abakuru.

Hari abantu bavuga ko bakunda kuwurya mbere y’amafunguro, abandi bakavuga ko bawufata nyuma y’amafunguro (ibyo bita dessert), abandi bati ni byiza kuwufata mu gitondo, abandi bati ninjoro mbere yo kuryama nibyo byiza.

Muri iyi nkuru twabateguriye twifashishije iyanditswe n’urubuga rutanga amakuru ku buzima rwa santemagazine.fr, murasobanukirwa umumaro w’umuneke ku buzima bwa muntu bigendanye n’igihe awufatiye.

Inzobere mu mirire Nathalie Negro, waganiriye na santemagazine.fr, avuga ko umuneke ukungahaye ku ntungamubiri nka potasiyumu, manganeze, manyeziyumu n’isukari (glucides), ibi bigatuma umuneke uba urubuto rutanga imbaraga z’umubiri, rukagira umumaro ku buzima bw’umutima ndetse no gusinzira neza.

Dore ibihe byiza byo kurya umuneke

Ni byiza kurya umuneke mbere yo gukora imyitozo ngororamubiri cyangwa igihe cyo gufata ifunguro ryo ku manywa, kuko utanga imbaraga.

Nanone ni byiza kuwurya nimugoroba kuko ufasha kuruhura umubiri no gusinzira neza bitewe n’uko umuneke ukungahaye ku musemburo wa tryptophane (tiriputofane).

Kurya umuneke isaha imwe mbere yo gufata ifunguro rya ku manywa cyangwa mbere y’imyitozo ngororamubiri ni byiza kubera isukari na manganeze birimo, kuko bituma umuntu ahaga neza kandi bigatanga imbaraga bitewe n’uko umuneke unakungahaye kuri amidon na fibres.

Ni nayo mpamvu abantu benshi bawurya ku ifunguro rya mu gitondo, cyangwa ku isaha ya saa yine (10h00) kugira ngo batumva inzara mbere y’ifunguro rya ku manywa.

Kurya umuneke ninjoro bifasha gusinzira neza

Umuneke ni mwiza kandi kuwufata ninjoro mbere yo kuryama, kubera tryptophane, ndetse n’indi ntungamubiri izwi nka aside amine izwiho kugabanya stress no kongera kumva uguwe neza.

Tryptophane ifasha gukora imisemburo ibiri ituma umuntu asinzira neza ariyo sérotonine na mélatonine.

Ni izihe ntungamubiri z’ingenzi ziboneka mu muneke?

Mu by’ingenzi bigize umuneke, harimo potasiyumu ifasha kugenzura amazi ari mu mubiri no kuringaniza umuvuduko w’amaraso, nk’uko Nathalie Negro, inzobere mu by’imirire, abivuga.

Umuneke kandi ufite fibres zoroshye cyane, bituma wihanganirwa n’umubiri, bikawuha ubushobozi bwo kuba waribwa nyuma y’ibibazo by’igogora (urugero nko kuba wawufata nyuma yo kurwara impiswi).

Umuneke ni isoko nziza y’isukari (glucides), kuko irimo ku rugero rwa 19%, mu gihe iboneka mu zindi mbuto iba iri hagati ya 11% na 12%.

Umuneke urimo kandi “manganeze, ikinyabutabire gifasha kurinda umutima, kikanafasha gukomeza amagufwa ndetse no gutanga imbaraga mu mubiri.

Umuneke urimo kandi manyeziyumu ku kigero cya miligarama 28 mg ku 100, ifasha kuruhura imitsi n’imikorere y’imyakura (système nerveux), bityo, kurya umuneke nimugoroba bituma umuntu yumva aruhutse kandi atuje, bikaba byiza kueurya mbere yo kuryama.

Icyakora inzobere mu mirire Nathalie Negro agira abantu inama yo kutarya umuneke hamwe n’ifunguro rikungahaye ku isukari (glucides), cyangwa ibinyamafufu (féculents), kuko byongera imbaraga (calories).

Inama ya Kabiri atanga ni uko byaba byiza umuneke uriwe ku manywa cyangwa nimugoroba, ukavangwa n’izindi mbuto (salade de fruits), cyangwa ukavangwa na yaourt (yawurute) bigafatwa nyuma y’ifunguro (dessert).

Umuneke waribwa ku gihe gipimo?

Ibyiza ni ukurya umuneke umwe ku munsi, ungana hafi na garama 100, nk’uko byemezwa n’inzobere mu by’imirire.

Nathalie avuga kandi ko umuneke ushobora kuribwa buri munsi, ariko bitavuze ko bikuraho kurya imbuto z’ubundi bwoko.

Inkuru yanditswe na Nadia Uwamariya