Umugati ufite amateka maremare yo gukoresha kandi araboneka muburyo butandukanye. Mbere yo ku kinyejana cya 19, kubera imbogamizi mu ikoranabuhanga, abantu basanzwe bashoboraga kurya gusa umutsima wose w'ingano wakozwe mu ifu y'ingano. Nyuma yimpinduramatwara ya kabiri yinganda, iterambere ryikoranabuhanga rishya ryo gusya ryatumye umutsima wera buhoro buhoro usimbuye buhoro buhoro imigati yose nkibiri. Mu myaka yashize, hamwe n'ubuzima bukabije bw'ubuzima bw'ubuzima rusange kandi bunoze imibereho, kunonosora imigati yuzuye, nk'uhagarariye ibiryo byose by'ingano, byagarutse mubuzima bwa rubanda kandi bwungutse. Kugirango ufashe abaguzi mugutanga ibintu byumvikana no kunywa imigati yuzuye yubuhanga, inama zibi zikurikira zitangwa.
- Umugati w'ingano wose ni ibiryo bisembuye bifite ifu yuzuye ingano nkibyingenzi byayo
1) Umutsima wose w'ingano bivuga ibiryo byiza kandi biryoshye byakozwe muri ifu y'ingano zose, ifu y'ingano, umusemburo, hamwe n'amazi, afite intoki nk'ifu, isukari, n'umunyu. Inzira yumusaruro irimo kuvanga, fermentation, gushushanya, gusuzuma, no guteka. Itandukaniro ryingenzi hagati yimigati yuzuye ningano numugati wera uryamye mubintu byingenzi. Umugati w'ingano wose ukozwe cyane cyane ku ifu y'ingano zose, zigizwe na hotosperm, mikorobe, na bran of ingano. Ifu yuzuye y'ingano ikungahaye muri fibre, B vitamine, ibimenyetso, n'intungamubiri. Ariko, mikorobe na bran muburyo bwifu Bringle ibangamira ifu, bikavamo ingano ntoya nubunini bukabije. Ibinyuranye, umutsima wera uvanwa mubukonje bufite inenge, ugizwe ahanini na hogosperm yingano, hamwe na mikorobe nkeya na bran.
2) hashingiwe ku miterere n'ibikoresho, umutsima wose w'ingano urashobora gutonderwa umugati woroshye w'ingano, umutsima mwinshi w'ingano, uryohera imigati yuzuye. Umugati woroshye w'ingano ufite imiterere yuzuye hamwe no gukwirakwiza umwuka uhuha, hamwe na toast ingano ziri ubwoko bukunze kugaragara. Umugati wuzuye w'ingano ufite igikonjo kigoye cyangwa cyacitse, hamwe nimbere yoroshye. Ubwoko bumwebumwe buvanjagukijwe n'imbuto ya chia, imbuto za sesame, imbuto zizuba, imbuto za pinusi, nibindi bikoresho byo kuzamura uburyohe n'imirire. Uburyo bworoshye umutsima wose urimo kongeramo ibintu nka cream, amavuta yimbema, amagi, amabati yumye, cocoa, imurikagurisha imbere cyangwa nyuma yo guteka, bikavamo uburyohe butandukanye.
- Kugura neza no kubika
Abaguzi basabwa kugura imigati yose kubera imigati yose, supermarkets, amasoko, amasoko, cyangwa ibikoresho byo guhaha, witondera ingingo ebyiri zikurikira:
1) Reba urutonde rwibikoresho
Ubwa mbere, reba ingano yifu yuzuye yingano yongeyeho. Kugeza ubu, ibicuruzwa ku isoko kivuga ko ari umugati w'ingano wose urimo ifu yuzuye ingano kuva kuri 5% kugeza 100%. Icya kabiri, reba umwanya w'ifu yuzuye ingano mu rutonde rw'ibikoresho; hejuru ni, hejuru yibirimo. Niba ushaka kugura imigati yuzuye ifite ibinyomoro byingano byifu, urashobora guhitamo ibicuruzwa aho ifu yuzuye ingano cyangwa urutonde rwambere cyangwa urutonde rwambere kurutonde. Ni ngombwa kumenya ko udashobora guca imanza gusa niba ari umugati w'ingano ushingiye ku ibara ryaryo.
2) kubika neza
Umugati wose w'ingano hamwe n'ubuzima burebure bwo gusiga ubusanzwe bufite ibintu byiza munsi ya 30%, bikaviramo imyenda ituma. Ubuzima bwayo mubisanzwe buva kumezi 1 kugeza kuri 6. Igomba kubikwa ahantu hahanamye, ubukonje mu bushyuhe bwicyumba, kure yubushyuhe bwinshi nizuba ryizuba. Ntabwo ari byiza kubibika muri firigo kubibuza kuba ibihingwa kandi bikagira ingaruka kuryohe. Igomba gukoreshwa vuba bishoboka mubuzima bwayo. Umugati w'ingano wose hamwe nubuzima buke bwo gukiniramo bufite ubushuhe bukabije, mubisanzwe bumara iminsi 3 kugeza 7. Ifite ubushuhe bwiza kandi uburyohe bwiza, nibyiza rero kugura no kurya ako kanya.
- Kunywa bya siyansi
Mugihe unywa imigati yuzuye, kwitabwaho bigomba kwishyurwa kumanota atatu akurikira:
1) gahoro gahoro gaciro kuburyohe
Niba utangiye kurya umutsima wose w'ingano, urashobora kubanza guhitamo ibicuruzwa hamwe nibirimo bike byifu. Nyuma yo kumenyera uburyohe, urashobora guhindura buhoro buhoro ibicuruzwa bifite ibintu byinshi byifu. Niba abaguzi baha agaciro imirire yumugati wingano cyane, barashobora guhitamo ibicuruzwa bifite ibirenze 50% byifu.
2) Kunywa biciriritse
Muri rusange, abantu bakuru barashobora kurya garama 50 kugeza 150 z'ibiryo byose nk'umugati w'ingano ku munsi (kubara ukurikije ibikubiye mu bigize ibinyampeke byose / Ifu yuzuye ingano), kandi abana bagomba kurya umubare wagabanutse. Abantu bafite ubushobozi bwo gupfuka intege cyangwa indwara za sisitemu yo gupfobya barashobora kugabanya umubare hamwe ninshuro yo kurya.
3) guhuza neza
Mugihe unywa imigati yose yingano, kwitabwaho kugirango bifatanye kugirango tuyihuze neza hamwe nimbuto, imboga, inyama, amagi, n'amata kugirango bimenyeshe ku mirire. Niba ibimenyetso nko kubyimba cyangwa impiswi bibaho nyuma yo kunywa umugati wuzuye w'ingano, cyangwa niba umwe allergic kuri Gluten, birasabwa kwirinda kunywa.
Igihe cyohereza: Jan-02-2025