Menya ibyiza by’ifunguro rya mu gitondo (breakfast foods). - VIDEO

Ibiribwa n’ibinyobwa bya mu gitondo ni amafunguro y’ingenzi y’umunsi. Iri ni ifunguro rikuraho inzara y’igihe wamaze utariye mu gihe cy’ijoro. Ifunguro rya mu gitondo rwongera guha umubiri isukari ya glucose ukeneye ; Ndetse no gutanga intungamubiri z’ingenzi zikenewe kugirango ugire ubuzima bwiza.
Ubushakashatsi bwagaragaje ko gufata ifunguro rya mu gitondo bifite inyungu nyinshi. Biha umubiri imbaraga ukeneye, binafasha kuringaniza ibiro, bigabanya ibyago byo kurwara ubwoko bwa kabiri bwa diyabete, n’indwara y’umutima.

Kubera iki ifunguro rya mu gitondo ari ingenzi ?

Mu gihe wasinziriye ijoro ryose, amasaha ari hejuru y’umunani, ukeneye ifunguro rya mu gitondo, kugirango ryongere mu mubiri imbaraga, ndetse n’intungamubiri.
Imbaraga (energy).
Imbaraga umubiri ukenera zituruka kuri glucose. Glucose ikenewe n’umubiri ituruka mu binyamamafufu (carbohydrate) umuntu arya. Umubiri ubika imbaraga zawo mu buryo bwa amavuta (fat) ku kigero kinini. Umubiri nanone ubika glucose mu buryo bwa glycogen, inyinshi muri glycogen ibikwa mu mwijima, indi nkeya ibikwa mu mikaya.
Mu gihe utariye, nko mu ijoro, umwijima ufata glycogen mu bubiko, ukayohereza mu maraso ari glucose, kugirango ikigero cy’isukari cyitagabanuka cyane. Ibi ni byiza k’ubwonko, kuko glucose iba ikenewe kugirango n’umubiri wose ubone imbaraga.
Mu gitondo mu gihe utafashe ifunguro rya mu gitondo amasaha 12 agashira, glycogen yawe yo mu mwijima itangira kuba nkeya.
Igihe imbaraga zituruka kuri glycogen zose zikoreshejwe, umubiri wawe utangira gukoresha fatty acids mu gukora imbaraga umuntu akeneye. Ariko iyo nta binyamafufu (carbohydrates), fatty acids nizo zonyine zitwikwa (oxidation) kugirango umubiri ubone imbaraga ukeneye.
Kurya ifunguro rya mu gitondo bizamura ikigero cy’imbaraga mu mubiri, bikarengera glycogen m’ububiko.

Kudafata ifunguro rya mu gitondo ni inzira yo kugabanya ikigero cy’imbaraga mu mubiri. Ariko ubushakashatsi bwagaragaje ko nubwo ar’ugufata imbaraga (nyinshi), abantu bafata ifunguro rya mu gitondo nibo baba bakomeye (physical active) mu gitondo kurusha abarya umunsi ugezemo hagati.
Ifunguro rya mugitondo rikize ku ntungamubiri z’ingenzi nka calcium, ubutare, ama vitamin B, n’intungamubiri ndodo (fiber) ni ryiza cyane. Ku bantu babafasha gufata iri funguro rya mu gitondo babona intungamubiri zose umubiri ukeneye kugirango ubashe gukora neza.
Ifunguro rya mugitondo rigira uruhare mu kuringaniza ibiro. Kuko rituma umuntu yumva ahaze, bigtuma utarya ibiryo byose ubonye hafi yawe, byaba byagutera no gufata ibitera kwiyongera kw’ibiro.
Ifunguro rya mu gitondo ryongerera imbaraga. Iyo utarifashe bituma ubwonko butakira isukari (glucose) ikenewe, bikaba byatera imikorere mibi y’ubwonko ndetse no kwibagirwa kwa hato nahato. Ku bana bageze mu gihe cyo kwiga baba bakeneye iri funguro kugirango ribafashe mu myigire.

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