MU GIKONI _-Inyama z’inka: Umusingi w’indyo yuzuye ifitiye umumaro umubiri w’umuntu
Inyama z’inka ni zimwe mu ndyo zifite agaciro gakomeye mu mibereho y’abantu ku isi, haba mu bijyanye n’imirire, umuco n’ubukungu. Ku baturage benshi bo mu Rwanda no ku isi yose, kurya inyama z’inka si uguhaza gusa, ahubwo ni uburyo bwo gukomeza ubuzima buzira umuze.
Ariko se inyama z’inka zifitiye akahe kamaro umubiri w’umuntu? Ese ni ryari ziba nziza kurusha ibindi byo kurya, kandi ni ibihe byago bishobora kuziranga iyo ziriwe nabi?
Inkomoko y’intungamubiri z’ingenzi ku mubiri
Inyama z’inka ni isoko rikungahaye cyane ku ntungamubiri zubaka umubiri, zirinda indwara, ndetse zinongera imbaraga. Ubushakashatsi bwa Harvard T.H. Chan School of Public Health bugaragaza ko poroteyine ziboneka mu nyama z’inka ari zo zifite amino acids zose umubiri ukenera, zigafasha mu bwubatsi bw’uturemangingo, mu mikurire n’imikurire y’imikaya, no kongera ubudahangarwa bw’umubiri (Harvard School of Public Health, 2021).
By’umwihariko, inyama z’inka zifite intungamubiri zikurikira:
1. Poroteyine yuzuye
Inyama z’inka zitanga poroteyine ifatika ikenerwa cyane n’umubiri. Uru ruhererekane rwa poroteyine rufasha mu:
Kubaka imikaya (muscles),
Gukomeza ingingo,
Gukora insoro zitukura z’amaraso.
2. Ibyubaka amaraso: Iron, Zinc, Selenium
Inyama z’inka zikize kuri Iron yo mu bwoko bwa heme iron, ibora neza mu mubiri ugereranyije n’iva mu bimera. Iyi ntungamubiri ifasha gutwara oxygen mu maraso, bikarinda umunaniro n’indwara y’amaraso make (anemia).
Zirimo kandi zinc, ifasha ubudahangarwa n’iterambere ry’ubwonko, hamwe na selenium, izwiho kurinda uturemangingo kwangizwa n’imyanda y’imbere mu mubiri (FAO, 2020).
3. Vitamini z’ingenzi
Inyama z’inka ni isoko ya vitamini B12, ikenerwa n’ubwonko, igafasha gukora ADN no kubungabunga amaraso meza. Zirimo kandi na vitamini B6, niacin na riboflavin (National Institutes of Health – NIH, 2022).
Inyungu z’inyama z’inka ku buzima
1. Kurwanya anemia
Abantu babura amaraso cyangwa bafite umunaniro uhoraho bashobora kungukira cyane mu kurya inyama z’inka. Ubushakashatsi bwakozwe na NIH (2022) bugaragaza ko heme iron yo mu nyama z’inka yinjira mu mubiri inshuro eshatu kurusha iron iva mu bimera.
2. Kongera imbaraga n’inyama ku mubiri
Inyama z’inka zifasha abashaka kongera ibiro cyangwa kubaka umubiri, cyane cyane abakora siporo, imirimo y’ingufu cyangwa abakuze batangiye gutakaza ingingo (Harvard Medical School, 2021).
3. Gufasha abageze mu zabukuru
Kuva ku myaka 50 kuzamura, kurya poroteyine ifatika nk’iy’inyama z’inka bifasha kugabanya imikaya igenda igabanuka, bikarinda intege nke no kugwa kenshi (WHO, 2021).
Ese kurya inyama z’inka bifite ingaruka?
Yego. Nubwo inyama z’inka ari ingirakamaro, zishobora kugira ingaruka igihe ziriwe birengeje urugero cyangwa zitetse nabi:
Zishobora kongera cholesterol mu maraso bigatera indwara z’umutima,
Inyama zokeje cyane ku muriro mwinshi (nk’iz’amatara) zishobora gutera kanseri y’amara (colon cancer),
Zishobora kugira amavuta menshi (saturated fats) igihe zitavuye ku gice cy’inka cyiza cyangwa zirinze amavuta.
Inama: Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (WHO) ritanga inama yo kutarenza 500g z’inyama zitukura ku cyumweru, kandi zikagabanywa ku bantu bafite ibyago byo kurwara umutima (WHO, Healthy Diet, 2021).
Ibyiza by’inyama z’inka ku bukungu n’umuco
Mu Rwanda, inyama z’inka si ibyokurya gusa. Zifite uruhare mu:
Gukomeza umuco nyarwanda (mu birori, imihango, ubukwe n’ibindi),
Iterambere ry’ubucuruzi bw’aborozi, abacuruzi b’inyama n’abatanga serivisi z’amafunguro,
Kuzamura imirire y’abana n’abakuru mu bice byinshi by’igihugu.
Kurya inyama z’inka, igihe zitetse neza kandi ziriwe mu rugero, ni igice cy’ingenzi cy’indyo yuzuye. Zifasha mu mikurire, imbaraga, ubudahangarwa n’ubuzima bwiza. Gusa kugira ngo zibe ingirakamaro kurushaho, ni byiza kuzihuza n’imboga, imbuto, n’ibinyampeke mu ifunguro ryuzuye, kandi hakitabwa ku isuku no ku rugero rukoreshwa.
