Amagi ni kimwe mu biribwa bifite intungamubiri kandi gikundwa na benshi. Ariko se ni “ikiribwa cyihagije” cyangwa se tugomba kuyirinda kubera igipimo cyo hejuru cya cholestérol cyayo? Menya niba amagi ari nta makemwa ku magara yawe muri iyi nyandiko irimo amakuru y’ibanze…
Ubundi amagi ni iki ?
Kuva inkoko zaba amatungo yo mu rugo, abantu barya amagi. Umweru n’umuhongo w’igi byombi bikungahaye ku ntungamubiri. Umuhondo ufite vitamine A, D na E hamwe n’amavuta, arimo acides bita omega-3, naho ‘proteines’ nyinshi ziganje mu mweru w’igi.
Amagi ni ikiribwa cy’ingenzi kandi mu buryo butandukanye. Uburyo ateye atuma abatetsi bayavanga n’ibindi biribwa mu gutegura ibiribwa bitandukanye nk’imigati, za gâteaux/cake, ndetse n’ibiryo bisanzwe.
Habaho amoko atandukanye y’amagi, amenyerewe cyane ni amagi y’inkoko, naho ay’imbata cyangwa ay’inkware ni imbonekarimwe kandi akundwa n’abashaka umwihariko mu biribwa.
Amagi ni ingenzi ku magara:
- Ni isoko yuzuye ya za protéines
- Ni isoko y’intungamubiri zitwa choline zigereranywa nka vitamine B
- Ashobora gufasha ku magara meza y’umutima
- Ashobora gufasha ku magara meza y’amaso
- Ashobora gufasha kuringaniza ibiro
- Afasha kubaka ubwirinzi bw’umubiri
- Afasha mu gukomeza umubiri muri rusange
- Agira ingaruka nkeya cyane ku bidukikije
Intungamubiri zigize amagi
Igi rimwe ry’inkoko (ritetse) riba rigizwe:
- 72 kcal (kilocalories) / 298 KJ (kilojoule/igipimo cy’ingufu)
- 7,0 g za protéines
- 4,8 g z’ibiva mu byatsi
- 1,4 g z’amavuta atsitse
- 1,8 g z’amavuta adatsitse
- 0,8 g z’amavuta anyuranye adatsitse
- 15 mcg (microgram) za folate cyangwa se vitamin B-9
- 1,6 mcg za vitamine D
Ni iyihe ngano ya protéines iba mu igi
Igi rimwe ripima garama 53 riba rigizwe na 7g za proteins zuzuye, bisobanuye ko igi riba rifite amoko 9 y’ibyo bita ‘acides aminés z’ingenzi’ tuba dukeneye ngo dukure cyangwa twubake umubiri.
Byinshi mu biribwa bihingwa, nk’ibinyampeke, imboga, n’ibinyamisogwe, biba bifite protéines zituzuye kuko biba bibura ‘acides aminés z’ingenzi’ tuba dukeneye.
Ibyo byiyongeraho kuba amagi ari isoko nziza ya vitamine B12, ubutare (fer) na ya acide y’ingenzi yitwa oméga-3, mu by’ukuri ni ifunguro ryuzuye ku muntu utariye inyama.
Ibyiza 10 by’amagi ku buzima
1. Akungahaye ku ntungamubiri
Amagi atanga urebye hafi y’intungamubiri zose tuba dukeneye. Kandi ni isoko ya zimwe mu ntungamubiri bigoye kubona, nka vitamines D na B12, hamwe n’imyungu-ngugu ya iode. Mu gihe ukeneye kubona acides za omega-3, igi rikongereraho n’izindi vitamine z’ingenzi nka A na E.
2. Isoko ya protéines zuzuye
Kuba "protéine yuzuye" bisobanuye ko amagi afite za acides aminés z’ingenzi zose icyenda (9) tuba dukeneye mu gukura, kubaka umubiri no kuwusana.
Ibyo ni ingenzi kuko umubiri wacu udashobora gukora ziriya acides kandi ugomba kuzivana mu biribwa.
Uretse ibyo, protéine y’igi izwiho kuba igogoye neza kandi ikaba igira protéine iruta iyo nyama y’inka ya ‘steak’ kandi igasa n’iyo mu bikomoka ku mata.
3. Isoko ya ’choline’
Amagi ni isoko nziza cyane y’intungamubiri yitwa ‘choline’. Iyi ntungamubiri ivugwa gacye ni ingenzi mu kurema uduce tugize uturemangingo no mu gukora k’ubwonko bwacu, harimo no kwibuka.
‘Choline’ ni ingenzi cyane mu gihe cyo gutwita no konsa, mu gihe kandi iyo ihagije mu mubiri ifasha mu gukura no gukora neza k’ubwonko.
4. Afasha imikorere y’umutima
Amagi akungahaye mu ntungamubiri zifasha ubuzima bwiza bw’umutima, izo ni izitwa bétaïne, na choline twavugaga.
Inyigo yakozwe ku bantu barenga miliyoni imwe mu Bushinwa yerekanye ko kurya igi rimwe ku munsi bishobora kugabanya kurwara umutima no gucika k’udutsi two mu mutwe.
Gusa abahanga bajya inama ko amagi agomba kuribwa mu buryo budakabije kugira ngo agire akamaro ku buzima.
5. Ashobora gufasha kurinda amaso
Uko umuntu akura, ni ibisanzwe ko agenda atakaza kubona neza, ariko indyo zimwe ni ingenzi kandi zishobora gufasha mu kurinda amagara y’amaso.
Amagi ni urugero muri izo ndyo: umuhondo w’amagi ubamo igipimo kinini cya ‘carotènes’ zifasha kurinda amaso zikoresheje ibinyabutabire bya lutéine na zéaxanthine – by’ingenzi cyane mu kurinda kwangirika kw’imitsi yo mu maso ndetse n’imboni cyangwa cataracte.
Amagi kandi ni isoko nziza ya vitamine A, ingenzi cyane mu gutuma amaso areba neza.
6. Ashobora kurinda gusaza kw’imikaya
Abahanga babonye ko protéines z’amagi zifasha cyane mu buzima bw’imikaya yacu kandi zirinda gutakara kwayo - indwara izwi nka ‘sarcopénie’.
Imikaya ikikije amagufa yacu igira umumaro w’ingenzi mu buzima muri rusange, harimo gukora ibisaba imbaraga, ndetse no gukoresha umubiri mu buryo butuma umutima ukomeza gukora neza kandi bikawurinda kurwara.
7. Ashobora kurinda ibiro bikabije
Amagi akungahaye kuri protéines, zifasha umubiri kurusha amavuta ava ku bindi. Inyigo zitandukanye zerekanye ko ifunguro rya mugitondo ririho amagi ari ingenzi kandi rihagisha neza kurusha iriho ibinyamavuta, ndetse ko rirushaho kugabanya kongera ibinure nyuma umunsi ukuze.
8. Afasha kubaka umubiri
Byagaragajwe n’abahanga ko kongera igi ku ifunguro byongera za proteines mu mikaya bikagabanya igipimo cy’ibinure, ibishobora gutera gukomera no kuringanira k’umubiri.
Nk’uko umuntu wese ukora siporo abizi, ‘acide aminé’ yitwa leunice ni ingenzi mu kubaka umubiri kandi amagi ni isoko y’ingenzi ya leunice, itanga hafi 500mg za leunice mu igi rimwe.
9. Afasha ubwirinzi bw’umubiri
Amagi arimo intungamubiri zitandukanye zirimo protéines nziza cyane. Ubushakashsatsi buvuga ko amagi afatanywe n’ibikomoka ku mata, bishobora gufasha ubwirinzi bw’umubiri kandi bigakora bimwe mu birinda umubiri indwara zinyuranye.
10. Agira ingaruka nkeya cyane ku bidukikije
Uburyo aboneka, n’uburyo abikwa kandi akaramba bivuga ko amagi agira ingaruka nkeya cyane mu kwangiza ibidukikije ugereranyije n’ibindi biva ku matungo.
Ni amagi angahe uba ugomba kurya ?
Inyigo nyinshi zivuga ko amagi ashobora kuribwa kuva ku gipimo gito kugera ku kigereranyije, ni ukuvuga wenda igi rimwe ku munsi, ku mirire myiza kandi y’igipimo gikwiye.
Nta ngaruka na mba agira kuri twese?
Amagi mabisi cyangwa adahiye neza rimwe na rimwe ashobora gutera ikibazo umubiri w’uyu cyangwa uw’uriya.
Inama zitangwa n’inzobere ni uko abana bakiri bato cyane, abana b’incuke, abagore batwite n’abantu bashaje bakwiye kurya amagi ahiye cyangwa adahiye cyane, gusa akaba ari amagi yizewe.
Ikindi kibazo ku magi ni uko ashobora gutera ‘allergie’, by’umwihariko ku bana b’incuke barimo gukura. Nubwo benshi muri aba bana bareka kugira ‘allergie’ ku magi mbere y’uko batangira ishuri, hari bamwe ikomeza ndetse rimwe na rimwe ikageza ari bakuru.
Ugomba kureba umuganga mu gihe wowe cyangwa umwana wawe agira ibibazo nk’ibyo ku magi.
Umwanzuro ni uwuhe ?
Amagi akungahaye cyane ku ntungamubiri kandi ni isoko ya protéines zuzuye kandi zigogoye.
Agira intungamubiri z’ingenzi, nka ‘choline’ ifasha ku buzima bw’umutima n’imikurire n’imikorere y’ubwonko. Afasha kandi kubaka umubiri muzima, ukomeye kandi uringaniye.
Mu gihe umuntu atamugiraho ingaruka, ibizwi nka ‘allergie’, amagi ni indyo y’ingenzi, nziza, kandi yuzuye, ku bantu bato, abakuru n’abashaje.
BBC
