Abatarya inyama n’ibikomoka ku matungo bafite ibyago byinshi byo kurwara indwara z’ubwonko

Abantu batarya inyama (‘vegetarian’) n’abatarya ikintu icyo ari cyo cyose kiva ku matungo cyangwa inyamaswa nk’amata, amagi n’ibindi (‘vegan’) bagira ibyago biri hasi byo kurwara indwara y’umutima bakanagira ibyago biri hejuru byo kurwara indwara y’imitsi yo mu bwonko, nkuko bivugwa n’ubushakashatsi bugari bushya.

Ubu bushakashatsi buvuga ko kuri buri bantu 1000, abo babaga bafite ibyago biri hasi inshuro 10 byo kurwara umutima n’ibyago biri hejuru inshuro zirenga eshatu byo kurwara imitsi yo mu bwonko, ubagereranyije n’abarya inyama.

Ubu bushakashatsi bwasohotse ku kinyamakuru cy’ubushakashatsi ku buvuzi cyo mu Bwongereza cya British Medical Journal. Bwakorewe ku bantu 48,000 mu gihe kigera ku myaka 18.

Ariko ubu bushakashatsi ntabwo bwashoboye kugaragaza niba ibyo byago byaratewe n’indyo yabo cyangwa ikindi kintu giturutse ku mibereho yabo.

Impuguke mu ndyo zavuze ko uko amahitamo y’indyo yaba ameze kose kuri buri muntu, kurya ibiryo binyuranye ari byiza cyane ku buzima.

Ni iki ubu bushakashatsi bwongeye ku byari bisanzwe bizwi?

Bwasesenguye amakuru yo mu bundi bushakashatsi bwa EPIC-Oxford, ubundi bukomeye bwakozwe mu gihe kirekire bwibanda ku ndyo n’ubuzima.

Kimwe cya kabiri cy’abakoreweho ubu bushakashatsi, batoranyijwe hagati y’umwaka wa 1993 na 2001, baryaga inyama. Abarenga gato 16,000 ntibaryaga inyama cyangwa ntibarye ikintu icyo ari cyo cyose gikomoka ku matungo cyangwa inyamaswa.

Abandi 7500 bavugaga ko batarya inyama ariko barya ifi (bazwi ku izina rya ‘pescatarian’).

Babajijwe indyo barya ubwo bitabiraga ubu bushakashatsi ndetse bongera kubibazwa no mu mwaka wa 2010. Umwirondoro ujyanye n’uburwayi bagiye bagira, kunywa itabi ndetse n’imyitozo ngororangingo nabyo byibanzweho.

Bose hamwe, abantu 2,820 basanganwe indwara y’umutima yo mu bwoko bwa “coronary heart disease” (CHD) ndetse n’abantu 1,072 barwaye indwara y’imitsi yo mu bwonko – barimo 300 barwaye imitsi yo mu bwonko ibatera kuvirira imbere mu bwonko.

Uko kuvirira imbere bibaho iyo umutsi w’amaraso wacitse intege uturitse ubundi ukavirira mu bwonko.

Abatarya inyama ariko barya ifi basanzwe bafite ibyago biri hasi ku kigero cya 13% byo kurwara umutima wo mu bwoko bwa CHD ubagereranyije n’abarya inyama, mu gihe abatarya inyama n’abatarya ikintu icyo ari cyo cyose kiva ku matungo cyangwa ku nyamaswa bo bafite ibyago biri hasi ku kigero cya 22%.

Ariko abo barya indyo zishingiye ku bimera basanzwe bafite ibyago biri hejuru ku kigero cya 20% byo kurwara imitsi yo mu bwonko. Abashakashatsi bavuga ko ibyo bishobora kuba biterwa no kugira ikigero kiri hasi cy’intungamubiri ya B12 (igaragara nko mu magi, inyama, amata y’amacunda…), ariko bavuga ko hacyenewe gukorwa ubundi bushakashatsi ngo hagenzurwe ikibitera.

Biranashoboka ko iyo sano yaba idaterwa gusa n’indyo z’abantu, ahubwo igaterwa n’ibindi bitandukanye bitewe n’imibereho itandukanye y’abantu batarya inyama.

None byaba bivuze ko kutarya inyama n’icyo ari cyo cyose gikomoka ku nyamaswa atari byiza ku buzima?

Dr Frankie Phillips wo mu ishyirahamwe ry’indyo ry’Ubwongereza, avuga ko atari ko bimeze, kuko ubu bushakashatsi bwari bushingiye ku kwitegereza cyangwa kugenzura ababukoreweho.

Ati: “Barebye ibyo abantu barya, nuko barabagenzura mu gihe cy’imyaka, rero ni ibyo babonye, ntabwo ari ubushakashatsi bw’impamvu n’icyabiteye”.

“Ubutumwa umuntu wese yakuramo, ni uko ari ibintu byiza gutekereza mbere ku cyo uri burye, ndetse no kurya ibiryo bitandukanye”.

Indyo itandukanye ni ingenzi, atari ukurya gusa “inyama n’ibirayi buri joro”

Madamu Phillips agira ati: “Abarya inyama ntabwo bakunze kugira indyo itandukanye, kuko bashobora kuba barya inyama n’ibirayi buri joro kandi ntibarye imboga na nkeya”.

None ni iki gikwiye kuba kiri ku isahani yanjye?

Ikigo cy’ubuzima cy’Ubwongereza (NHS), mu mabwiriza yacyo yo kurya neza (Eatwell Guide), gitanga iringaniza ry’ibiryo ukwiye kurya, hatitawe ku byo wowe utarya:

  • Kurya nibura imbuto eshanu n’imboga ku munsi
  • Kurya ifunguro ryiganjemo ibitera imbaraga, nk’ibirayi, umugati, umuceri cyangwa amakaloni (pasta)
  • Kutibagirwa ibyubaka umubiri – birimo nk’inyama zumutse zifite amavuta macye, ifi, ibiva mu mazi (nk’indagara…) ndetse n’ubunyobwa butarimo umunyu
  • Kunywa amata cyangwa ibyo kuyasimbuza bifite intungamubiri nk’iz’amata
  • Ibiribwa birimo amavuta menshi, isukari nyinshi cyangwa umunyu mwinshi bikwiye kuribwa inshuro nke kandi mu ngano nto

Ariko abantu batarya inyama cyangwa ikintu icyo ari cyo cyose gikomoka ku matugo cyangwa inyamaswa, na bo bakwiye kwitwararika bakarya mu buryo buhagije ibirimo intungamubiri zimwe na zimwe.

Nk’urugero, abantu barya inyama, banywa amata bakarya n’ifi akenshi baba bafite intungamubiri ya B12 mu ngano ihagije – iyi ntungamubiri (vitamin B12) ikaba ari ingenzi mu kugira amaraso meza ndetse n’imikorere myiza y’ubwonko.

Ariko, abatarya ikintu icyo ari cyo cyose kiva ku matungo cyangwa ku nyamaswa, bashobora kubura iyo ntungamubiri, nubwo B12 inagaragara mu biribwa nk’ibinyampecye bifatwa nk’ifunguro rya mu gitondo ndetse no mu misemburo imwe.

Intungamubiri ya “fer” inagaragara mu buryo butoroshye mu biribwa bishingiye ku bimera, rero abahitamo kutarya inyama bacyeneye kurya ibiryo nk’umugati ukubiyemo intungamubiri zitandukanye (wholemeal bread/pain complet), imbuto zikaranze,…

Ndetse no mu kwezi gushize kwa munani, abatarya ikintu icyo ari cyo cyose gikomoka ku matungo cyangwa inyamaswa basabwe kumenya ko bagomba kurya mu buryo buhagije ibirimo intungamubiri yitwa “choline” (igaragara nko mu bishingiye ku magi, ku mata,…), iyo ntungamubiri ikaba ari ingenzi ku mikorere y’ubwonko.

 

Kwirakwiza

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