Umugati wuzuye w’ingano (whole wheat bread/brown bread cg pain complet) ni umugati uba ugizwe n’ingano zuzuye; ni ukuvuga utarigeze unyuzwa mu ruganda ngo ukurwemo bimwe mu bigize ingano cg wongerwemo ibindi, bitandukanye n’umugati w’umweru tumenyereye.
Uyu mugati n’ingenzi cyane ku buzima kuko ubonekamo urugero ruri hejuru rwa vitamini, imyunyungungu, fibres ndetse na proteyine mu gihe umugati w’umweru wiganjemo ibinyasukari gusa na proteyine nke.
Ibiboneka mu mugati wuzuye
Umugati wuzuye w’ingano ubonekamo:
- Fibres
- Manganese
- Manyesiyumu
- Umuringa (copper/cuivre)
- Vitamin B1, B3, B5, na B6
- Proteyine
Akamaro k’umugati wuzuye w’ingano
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Isoko y’ingenzi ya fibres
Abantu benshi ntibabasha kugeza ku rugero rwa fibre nkenerwa ku munsi.
Abahanga mu by’imirire no kuboneza indyo yuzuye (Academy of Nutrition and Dietetics) batanga inama zo kurya nibura fibres 21-25 g (ku bagore, munsi y’imyaka 50), 30-38g (ku bagabo, munsi y’imyaka 50), ku barengeje imyaka 50; 21-30g.
Ubushakashatsi bwerekana ko abantu benshi batageza ku munsi urugero nkenerwa rwa fibres.
Agace kamwe k’umugati wuzuye kabonekamo 3g za fibres, ni ukuvuga uduce 2 dushobora kuba twaguha byibuze 1/3 cya fibres nkenerwa ku munsi.
Kurya fibres zihagije bifasha urwungano ngogozi rwawe gukora neza, gufasha kuringaniza ibiro ndetse bigafasha urwungano rw’umutima gukora akazi neza.
Soma hano akamaro ko kurya ibikungahaye kuri fibres https://umutihealth.com/fibres/
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Ufasha kugabanya ibyago byo kwibasirwa na diyabete yo mu bwoko bwa 2
Umugati wuzuye w’ingano ubonekamo urugero ruri hejuru rwa manyesiyumu, uyu munyu ukaba ingenzi cyane, kuko witabazwa mu buryo umubiri ukoresha isukari ndetse no mu ikorwa ry’umusemburo wa insulin.
Soma hano byinshi kuri diyabete https://umutihealth.com/diyabete/
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Ufasha kugabanya ibiro
Ubushakashatsi bwasohowe na American Journal of Clinical Nutrition, bwerekanye ko (cyane cyane ab’igitsina gore) abarya cyane ibigizwe n’ingano zuzuye biyongera ibiro gacye cyane kurusha abarya ibigizwe n’ingano zahinduwe.
Kurya umugati wuzuye bigufasha kutiyongera ibiro mu kavuyo ugereranyije n’abarya umugati w’umweru.
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Ugufasha kurinda indwara zibasira imikorere y’umubiri
Indwara zibasira imikorere isanzwe y’umubiri (metabolic disease) twavuga nka diyabete, umuvuduko ukabije w’amaraso, n’izindi z’umutima.
Ubushakashatsi buheruka bwerekana ko kurya ibikomoka ku tubuto duhinduwe (refined grains) nk’umuceri, ibikomoka ku ngano nka macaroni n’ifarini, za biscuits n’ibindi biza ku mwanya wa mbere mu byongera ibiro, gukora nabi kwa insulin (ibi bigahita bitera diyabete) n’imikorere mibi y’umubiri (ibi nibyo bitera nyuma kurwara diyabete n’indwara z’umutima).
Kurya umugati wuzuye bizagufasha guhangana n’ibi bibazo no kubikurinda.
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Ufasha amara gukora neza no kurinda constipation
Umugati wuzuye w’ingano ukungahaye cyane kuri fibres.
Izi fibres zifasha amara gukora neza no gutuma ibiyarimo bisohoka nta nkomyi. Iyo amara adakora neza birangwa no guhorana uburibwe mu nda, ibyuka bihora bivuga, kwituma impatwe kenshi no kugira iseseme.
Gufata ifunguro rikize cyane kuri fibres bigufasha kwirinda no kurwanya ibi bibazo byose.
Soma hano ibimenyetso byakwereka ko ukeneye fibres mu mubiri Ibimenyetso byakwereka ko umubiri wawe ukeneye fibres nyinshi
Dusoza
Imigati myinshi bita ‘brown bread’ siko aba ari umugati wuzuye (whole bread), kuko akenshi hari igihe usanga ari umugati w’umweru bongeyemo ibihindura amabara (nka caramel), kugira ngo use igitaka. Nuko ukawugura uziko ari umugati wuzuye nyamara ari uw’umweru bongeyemo colorant.
Igihe cyose ugiye kugura ni ngombwa kureba ibigize umugati niba wanditseho ‘whole wheat’ cg se harimo ibindi, akenshi bandikaho ‘enriched wheat grain’ cg ‘multigrain’ uyu uzawureke.
