Ibimenyetso byakwereka ko urya isukari nyinshi kurusha uko bikwiye

Isukari ni ingenzi ku mubiri, ariko iyo irengeje urugero, ishobora guteza indwara nka Diyabete n’izindi ngaruka ku buzima. Umuhanga mu mirire Céline De Groote, wo muri Kaminuza ya Ghent mu Bubiligi, asobanura ko kurya isukari nyinshi, cyane cyane ku mugoroba, bituma isukari mu maraso izamuka nijoro, bigatuma umwijima n’umusemburo wa insulin bidakora neza, maze umubiri ukabika ibinure byinshi.

Dore ibimenyetso byakwereka ko uri kurya isukari nyinshi:

1. Umunaniro uhoraho – Iyo wumva unaniwe nyuma yo kurya, bishobora kuba ari uko utarya ibirimo proteine na fibre bihagije. Céline asaba kongera ibiribwa nk’inyama z’inkoko, ibinyampeke byose n’amajyi.
2. Urukundo rukabije rw’ibiryohera – Kurya isukari nyinshi bituma ubwonko bumenyera uburyohe, ukajya wifuza ibintu biryohera gusa nka biscuit, imigati cyangwa bombo.
3. Kwiyongera kw’ibiro – Iyo insulin yikubye, umubiri ubika ibinure byinshi. Kugabanya isukari no gukora imyitozo ngororamubiri ni ingenzi mu kurwanya ibi.
4. Imbaraga z’umwanya muto – Nyuma yo kurya ibiryo by’isukari nyinshi, wumva ufite imbaraga ariko nyuma y’akanya gato ukazicika, ugasigara unaniwe kandi ushaka kongera kurya.
5. Ibiheri n’indwara z’uruhu – Isukari nyinshi ituma umwijima uremerewa, bigatera ibimenyetso by’uruhu nko kugira ibiheri.
6. Inyota n’umwuma – Insulin nyinshi ituma umuntu yihagarika cyane, bigateza inyota nyinshi n’umwuma mu mubiri.
7. Kubyuka kenshi nijoro – Isukari nyinshi mu mubiri ituma umwijima ukora cyane, bigatuma udasinzira neza cyangwa ubyuka kenshi mu ijoro.

Céline avuga ko umuntu mukuru akwiye isukari hagati ya 20–25g ku munsi, uretse abakorera imyitozo ngororamubiri myinshi bashobora gukenera irenzeho.

Yasoje agira inama yo guhitamo isukari karemano iboneka mu mbuto no mu biribwa bidatunganyirijwe mu nganda, kuko ari yo itagira ingaruka mbi ku buzima.

Izindi nkuru:

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