Iyo umuntu anyoye soda, akarya gâteau, biscuits, bombo cyangwa ikindi kiribwa kirimo isukari nyinshi, akenshi icyo atekereza ni uburyohe gusa. Ariko nyuma y’uwo mwanya, mu mubiri haba hatangiye uruhererekane rw’ibikorwa rutagaragara n’amaso.

Isukari itanga ingufu umubiri ukoresha, ariko ikibazo gitangira iyo “free sugars” zibaye nyinshi mu mirire ya buri munsi. Izo ni isukari yongerwa mu biribwa n’ibinyobwa, ndetse n’isukari iba muri honey, syrups n’imitobe y’imbuto. WHO ivuga ko kuyigabanya bifasha kugabanya ibyago byo kubyibuha birenze urugero ndetse no kwangirika kw’amenyo.

Ariko se iyo umuntu akomeje kurya isukari nyinshi bigenda bite imbere mu mubiri?

ISUKARI IMAZE KWINJIRA MU MUBIRI BIGENDA BITE?

Iyo turya ibirimo carbohydrates, umubiri ubimenagura ukabihinduramo glucose, ubwoko bw’isukari umubiri ukoresha nk’isoko y’ingufu.

Glucose ijya mu maraso, maze umubiri ugakoresha insulin kugira ngo ifashe glucose kwinjira mu turemangingo, aho ikoreshwa nk’ingufu cyangwa ikabikwa kugira ngo izakoreshwe nyuma.

Iyo umuntu arya ibirimo isukari nyinshi kenshi, cyane cyane ibinyobwa n’ibiribwa bitanga calories nyinshi ariko bikaba bidatanga intungamubiri nyinshi, bishobora gutuma umuntu abona ingufu nyinshi kuruta izo umubiri ukoresha.

Iyo ibyo bikomeje kubaho, bishobora kugira uruhare mu kongera ibiro n’umubyibuho ukabije.

ISUKARI NYINSHI ISHOBORA GUTUMA UMUNTU ABYIBUHA

Kimwe mu bintu by’ingenzi bishobora kubaho iyo umuntu akoresha cyane ibiribwa n’ibinyobwa birimo isukari nyinshi ni ukongera ingufu umubiri ubona buri munsi.

Urugero, umuntu ashobora kunywa ikinyobwa kirimo isukari nyinshi atabanje kumva ko yanyoye ibiryo byinshi. Ariko ayo mafaranga y’ingufu aba yinjiye mu mubiri kandi ashobora kwiyongera ku yandi ava mu biryo.

Iyo ingufu umuntu afata ziruta izo umubiri ukoresha mu gihe kirekire, bishobora gutera kongera ibiro no kubyibuha birenze urugero. WHO ivuga ko kunywa kenshi ibinyobwa birimo isukari bifitanye isano no kongera ibiro n’umubyibuho ukabije.

NI KUKI ISUKARI NYINSHI IFITANYE ISANO NA DIABETES?

Hari igihe abantu bavuga bati: “Kurya isukari bitera diabetes.”

Ibyo si uburyo bwuzuye bwo kubisobanura.

Diabetes yo mu bwoko bwa 2 igira impamvu nyinshi, kandi kurya isukari imwe gusa ntabwo bisobanuye ko umuntu ahita arwara iyo ndwara. Ariko kurya no kunywa ibintu byinshi birimo added sugars bishobora kugira uruhare mu kongera ibiro no kubyibuha birenze urugero, kandi ibyo ni bimwe mu byongera ibyago bya type 2 diabetes.

CDC ivuga ko kurya added sugar nyinshi bishobora kugira uruhare mu bibazo birimo weight gain, obesity, type 2 diabetes n’indwara z’umutima.

NI KUKI AMENYO YANGIZWA N’ISUKARI?

Amenyo ni hamwe mu hantu hagaragaza neza ingaruka zo gukoresha isukari nyinshi.

Mu kanwa haba plaque, kandi bacteria ziyirimo zishobora gukoresha free sugars ziri mu biribwa n’ibinyobwa zikabyihinduramo acids. Izo acids zishobora kwangiza buhoro buhoro igice gikomeye cy’iryinyo, bikarangira habayeho dental caries, ari byo abantu bakunze kwita “caries” cyangwa amenyo arimo imyobo.

WHO ivuga ko free sugars ari imwe mu mpamvu z’ingenzi zitera dental caries, kandi ko kugabanya isukari bifasha kugabanya icyo kibazo.

Ni yo mpamvu kurya cyangwa kunywa ibintu birimo isukari nyinshi kenshi, cyane cyane iyo isuku y’amenyo idahagije, bishobora kongera ibyago byo kwangirika kw’amenyo.

IBINYOBI BY’ISUKARI BISHOBORA KUBA IKIBAZO CYIHARIYE

Hari itandukaniro hagati yo kurya igice cy’imbuto nko kurya imbuto yose, no kunywa ikirahure cy’umutobe.

Imbuto yose iba irimo fibre n’izindi ntungamubiri, mu gihe imitobe myinshi iba ifite free sugars nyinshi kandi fibre ikaba yagabanutse cyangwa itakiboneka nk’uko iba iri mu mbuto yose.

WHO ishyira fruit juice mu nkomoko ya free sugars igomba kugabanywa.

Ndetse n’ibinyobwa by’isukari, iyo bikoreshwa kenshi, bifitanye isano n’ibibazo birimo kongera ibiro, type 2 diabetes, indwara z’umutima, indwara y’umwijima yitwa non-alcoholic fatty liver disease ndetse no kwangirika kw’amenyo.

NI ISUKARI YOSE IGOMBA KUBURIZWA?

Oya.

Iyo tuvuga kugabanya isukari, ntabwo bivuze ko umuntu agomba gutinya buri carbohydrate yose cyangwa kureka imbuto.

Umubiri ukenera carbohydrates kugira ngo ubone ingufu, kandi WHO isaba ko carbohydrates nyinshi mu mirire zaturuka ku biribwa nk’imbuto, imboga, whole grains ndetse n’ibinyamisogwe.

Ikibazo gikomeye cyane ni ukurenza urugero kuri free sugars, cyane cyane iziba mu binyobwa n’ibiribwa bitunganijwe.

ISUKARI INGANA IKI NI NYINSHI?

WHO isaba ko free sugars zaba munsi ya 10% by’ingufu umuntu abona ku munsi. Kandi ivuga ko kuzimanura zikagera munsi ya 5% bishobora gutanga izindi nyungu ku buzima.

Ku muntu ufata hafi calories 2,000 ku munsi, 10% bihwanye na hafi garama 50, cyangwa teaspoons zigera kuri 12 z’isukari. WHO ivuga ko munsi ya 5% ari hafi garama 25 ku munsi.

Iyi mibare ntabwo bivuze ko umuntu agomba kubara buri kiyiko cy’isukari buri munsi, ahubwo igaragaza impamvu ari byiza kwitondera cyane cyane ibinyobwa n’ibiribwa birimo added sugars nyinshi.

NI IKI WAKORA KUGIRA NGO UGABANYE ISUKARI?

Hari impinduka zoroshye umuntu ashobora gutangira gukora mu buzima bwa buri munsi.

Imwe mu nziza ni ukugabanya ibinyobwa bisembuye cyangwa ibinyobwa bisukari byinshi, ugahitamo amazi kenshi.

Ni byiza kandi kureba ku bipfunyika by’ibiribwa kugira ngo umenye niba birimo added sugars nyinshi.

Iyo ushaka ikintu kiryohereye, imbuto zose zishobora kuba amahitamo meza kurusha ibiribwa byinshi byongewemo isukari.

Kandi kugabanya isukari ntibisobanuye ko ugomba kwicisha inzara cyangwa gukuraho ibiryo byose ukunda. Intego ni ukugira imirire itandukanye kandi iringaniye, aho ibirimo isukari nyinshi bitaba igice kinini cy’imirire ya buri munsi.

ISUKARI NTA KIBAZO IGIRA IYO IRI MU RUGERO

Isukari ntabwo ari “umwanzi” w’umubiri. Ikibazo ni urugero umuntu ayifataho n’aho ayikura.

Umubiri ukenera glucose nk’isoko y’ingufu, ariko ibyo ntibisobanuye ko ugomba kubona isukari nyinshi yongewemo mu binyobwa, biscuits, bombo, gâteau n’ibindi biribwa.

Iyo umuntu agabanyije free sugars, cyane cyane ibinyobwa birimo isukari nyinshi, aba afashije kugabanya ibyago byo kongera ibiro birenze urugero ndetse no kwangirika kw’amenyo. Kandi iyo imirire isanzwe irimo imbuto, imboga, whole grains, ibinyamisogwe n’ibindi biribwa bifite intungamubiri, umubiri ubona byinshi ukeneye.

Mu yandi magambo, ikibazo ntabwo ari uko umuntu amaze kurya akantu karimo isukari rimwe gusa. Ikibazo kiba igihe isukari nyinshi yongewemo iba igice gihoraho cy’imirire ya buri munsi.

Umubiri wacu ushobora gukoresha isukari mu kubona ingufu, ariko nk’uko bigenda ku bindi bintu byinshi mu mirire, “ubwinshi” ni bwo bushobora guhindura ikintu gishobora gukoreshwa n’umubiri kikaba ikibazo ku buzima.