Kurya indyo yuzuye (balanced diet) ni imwe mu nkingi z’ingenzi zo kubungabunga ubuzima bwiza. Icyakora, ubushakashatsi bugaragaza ko ibiribwa bifite akamaro gatandukanye bitewe n’imyaka umuntu arimo. Ibyari ingenzi mu bwana si byo biba bifite umwihariko mu busore, mu kigero cy’imyaka yo hagati cyangwa mu zabukuru.
Ubushakashatsi bwakozwe mu Bwongereza bwerekanye ko abana bagize isukari nke mu nda y’umubyeyi no mu minsi 1,000 ya mbere y’ubuzima bagira ibyago bike byo kurwara indwara z’umutima n’iz’amaraso mu gihe bakuze. Ibi byerekana ko imirire yo mu ntangiriro z’ubuzima igira ingaruka ndende ku buzima bwo mu gihe kizaza.
Mu bwana, ibiribwa bigira uruhare mu kubaka umubiri n’ubwonko. Abana bakeneye cyane: intungamubiri zitanga ingufu, vitamini zitandukanye, calcium na vitamini D bifasha kubaka amagufa akomeye.
Ni yo mpamvu abana bagomba kurya imbuto n’imboga nyinshi, ibinyampeke byuzuye, ibishyimbo n’ibinyamisogwe, imbuto z’amavuta (nuts), imbuto n’imboga z’ibikomoka ku mbuto (seeds), bakirinda ibiribwa bitunganyijwe cyane (ultra-processed foods).
Mu bugimbi n’ubusore (ingimbi n’abakiri bato)
Mu myaka y’ubugimbi n’imyaka ya 20, umubiri urangiza kwiyubaka mu magufa n’imikaya. Ibihe byo kwiga, gukora no gusabana bisaba intungamubiri nyinshi.
Icy’ingenzi muri iki kigero ni: calcium, vitamini D na fer, poroteyine n’amavitamini yo mu bwoko bwa B, kurya cyane indyo ishingiye ku bimera (plant-based diet).
Indyo yo mu buryo bwa Mediterranean (irimo imboga nyinshi, ibinyamisogwe, amavuta ya elayo, amafi make n’ibikomoka ku mata) igira akamaro ku buzima bwo mu mutwe no ku mutima, ikanagira uruhare mu kugabanya agahinda n’ihungabana mu rubyiruko. Yanagaragaje ko ifasha no ku babyeyi bifuza kubyara.
Mu kigero cy’imyaka yo hagati
Mu bagore cyane cyane begereza igihe cyo gucura, habaho igabanuka rya oestrógen, bikongera ibyago byo kurwara: indwara z’umutima, diyabete yo mu bwoko bwa kabiri, kugabanuka kw’imikaya n’amagufa.
Muri iki gihe, indyo igomba kwibanda ku: ubuzima bw’umutima (omega-3 iva mu mafi nka salmon na mackerel), amagufa n’imikaya (poroteyine ihagije, calcium na vitamini D), kurya indyo yo mu buryo bwa Mediterranean, kugabanya ibiribwa bitunganyijwe cyane.
Mu zabukuru
Uko umuntu asaza, umubiri ukenera calories nkeya, ariko ugakenera intungamubiri zihagije. Icy’ingenzi mu zabukuru ni: calcium na vitamini D byo kurinda indwara z’amagufa, poroteyine ihagije yo kurinda kugabanuka kw’imikaya (sarcopenia), indyo yuzuye irimo carbohydrates, amavuta meza, vitamini n’imyunyu ngugu.
Ubushakashatsi bwerekanye ko abantu bageze ku myaka 100 baba bafite utunyabuzima two mu nda (microbiome) dutandukanye kandi tugafasha umubiri. Ibi bituma indyo irimo fibre nyinshi n’imboga n’imbuto z’amabara atandukanye igira akamaro gakomeye.
Hari kandi igihe inyongeramirire (supplements) zishobora gufasha, cyane cyane vitamini D n’ibiribwa byongera utunyabuzima twiza two mu nda (prebiotics).
Nubwo indyo yuzuye ari ingenzi mu buzima bwose, imirire igomba guhinduka bitewe n’imyaka umuntu arimo. Indyo ishingiye ku bimera byinshi, irimo poroteyine ihagije, calcium, vitamini D na omega-3, kandi igabanya ibiribwa bitunganyijwe cyane, ifasha umubiri mu byiciro byose by’ubuzima kuva mu bwana kugeza mu zabukuru.
BBC