Amata akorwa n’inyamabere zose; muri zo twavuga abantu, inka, ihene, intama, ingamiya n’izindi, akaba agenewe guhabwa abana bazo kugira ngo bakure neza kandi bagire ubuzima bwiza.
Amata ni kimwe mubyo kurya byihagije mu ntungamubiri n’ibifitiye umubiri akamaro ku buryo ashobora gutunga yaba umwana cg umuntu mukuru igihe kirekire adakeneye ikindi kintu.
Nubwo hari ubundi bwoko bw’amata adaturuka ku nyamaswa nk’amata ya soya, ay’utubuto duto twa almond, aya coconut, n’andi ava mu bindi biti, tugiye kwibanda ku mata aturuka ku nka gusa.
Amata aturuka ku nka, kubera gukundwa cyane nayo yagiye akorwamo ibyiciro bitandukanye; amata yuzuye, arimo ibinure bicye, amata atarimo ibinure (fat-free milk), ikivuguto, n’andi.
Hariho amata atandukanye; ava ku nyamaswa no ku bindi bimera
Intungamubiri ziba mu mata
- Ibinure
- Proteyine
- Ibinyasukari
- Vitamin A
- Vitamin B1, B2, B3, B5, B6 na B12
- Folate
- Vitamin D
- Kalisiyumu
- Manyesiyumu
- Fosifore (phosphorous)
- Zinc
- Selenium
- Choline (soma; koline)
Akamaro k’amata ku buzima
- Ibinure bigize amata ni ingenzi cyane mu gutuma umubiri ugira imbaraga, umubiri ushobora gukora imisemburo, mu kurinda umubiri n’ingingo ziwugize, gufasha umubiri guhangana n’ubukonje ndetse no gufasha vitamin zisaba ibinure kugira ngo zikore neza.
- Isukari iboneka mu mata (yitwa lactose), ituma umubiri ubona imbaraga zo gukora.
- Proteyine ziboneka mu mata zifasha umubiri mu kongera ubudahangarwa, gusana ahangiritse no gukomeza imikorere myiza y’umubiri. Izi ntungamubiri kandi zifasha mu gukomeza imikaya n’amagufa
- Akomeza imikaya y’amaso no kubona neza, gukungahara kuri vitamin A biyaha ubushobozi bwo gukomeza amenyo n’amagufa ndetse no kugira uruhu rwiza. Vitamini A inafasha mu kurwanya indwara yo kutabona neza nijoro.
- Vitamin B12; ifasha mu mikorere myiza y’ubwonko n’urwungano rw’imyakura (nervous system) no gukora uturemangingo tw’amaraso dutukura, ibi byose ibifatanya na vitamin B6, iyi ikongeraho kuvana uburozi mu mwijima. B12 ni ingenzi cyane mu mikorere myiza y’umutima, ibibazo byo gusinzira, diyabete n’ibindi bibazo byo mu mutwe.
- Vitamin B2 (riboflavin); ifasha umubiri kwinjiza ubutare bityo bikarinda indwara yo kubura amaraso (anemia)
- Vitamin B3 (niacin); ifasha umutima gukora neza no kugabanya cholesterol mbi mu mubiri, ifasha kandi urwungano rw’imyakura, ngogozi (imikorere myiza y’urwungano ngogozi iyifitanya na vitamin B1 cg thiamine), uruhu, umusatsi n’amaso
- Vitamin B5 iba mu mata ifasha mu gukomeza amagufa n’aho ingingo zihurira, igafasha mu mikorere myiza y’umutima. Igafasha mu gukora uturemangingo dufasha mu ihanahana ry’amakuru ku bwonko.
- Folate irinda indwara yo kubura amaraso no gutuma inda-ibyara (uterus) ikura neza
- Vitamin D, ifasha umubiri kwinjiza kalisiyumu. Inafasha mu kuringaniza imyunyungugu nka kalisiyumu na fosifore mu mubiri, ikanarinda indwara zituma umubiri wirwanya ubwawo (autoimmune diseases). Vitamin D inafasha mu kuringaniza umuvuduko w’amaraso no gutuma umutima ukora neza.
- Kalisiyumu na manyesiyumu, iyi myunyungugu ifasha mu gukomeza amagufa kimwe n’amenyo. Manyesiyumu ifasha kandi umubiri guhinduramo ibyo turya imbaraga umubiri ukoresha no gukora ingingo zisimbura izishaje. Fosifore nayo ifasha umubiri gukomeza amagufa n’amenyo no gutuma umwijima ukora neza.
- Potasiyumu ifasha mu kuringaniza umuvuduko w’amaraso no gutuma umutima ukora neza
- Zinc ifasha mu gukora ubwirinzi bukomeye, gukura no gusana uturemangingo, gukiza ibisebe kimwe no kwinjiza mu mubiri ibinyamasukari tuba twariye
- Selenium, ifasha mu mikorere myiza y’urwungano rurinda umubiri kubera ubushobozi n’ingufu iki kinyabutabire gifite, inarinda kandi imvubura ya thyroid (haba ingoto)
- Choline, ni intungamubiri z’ingenzi amata afite, afasha mu gusinzira, gukoresha imikaya, kwiga no gufata mu mutwe. Iki kinyabutabire gifasha mu mikorere myiza y’uturemangingo, no gukwirakwiza amakuru k’ubwonko, ifasha kandi mu kwinjiza ibinure mu mubiri no kugabanya ububyimbirwe bukabije.
Ibyo kwitondera
- Hari abo amata atera ikibazo, kizwi nka lactose intolerance. Kuri aba bantu umubiri wabo uba ubura enzymes ihindura isukari iva mu mata, igakoreshwa mu mubiri. Abantu bafite iki kibazo iyo banyweye amata abamerera nabi; bagira ibyuka byinshi mu mara, kumva inda yuzuye no guhitwa. Abantu bafite iki kibazo bagomba kunywa amata atarimo lactose, cg bagafata inyongera zituma bagira lactose mbere yo kunywa amata
- Allergie cg kugira ubwivumbure budasanzwe ku mata, iki ni ikibazo kiba kiri mu miterere y’ubwirinzi bw’umubiri wawe. Abantu bafite iki kibazo barangwa no guhumeka biruhije, gufuruta, kumererwa nabi mu gifu, kuruka no guhitwa igihe banyweye amata
- Kugira potasiyumu na fosifore nyinshi mu mubiri, nazo ziri ku bwinshi mu mata, si byiza ku bantu bafite ikibazo cy’impyiko. Iyo impyiko zidashoboye gusohora iyi myunyungugu mu gihe iba yabaye myinshi bishobora guteza ikibazo gikomeye.
- Kalisiyumu nyinshi nayo si nziza mu mubiri, ishobora gutera ibibazo bya constipation, kugira utubuye mu mpyiko cg imikorere mibi yazo. Iyi kalisiyumu ishobora no kujya mu mijyana ikaba yatera indwara ku mutima.
- Guha amata y’inka umwana utarageza umwaka 1 ntago ari byiza. Aya mata y’inka ugereranyije n’amashereka aba arimo ubutare (fer) bucye, bishobora gutera ibibazo byo kuva mu rwungano ngogozi bitewe no kugira ikigero cy’ubutare gike.
- Amata y’inka zimwe na zimwe aba arimo imisemburo kimwe n’imiti (irimo za antibiyotike) n’ibindi bitandukanye izo nka zihabwa. Ibi byose bishobora kugira ingaruka mbi ku buzima bwa muntu n’indwara zibasira ubwonko kimwe na kanseri zitandukanye.
umutihealth.com
