Isukari ikabije mu mirire ya buri munsi iri mu bitera umubare munini w’indwara zidakira zirimo diyabete, umubyibuho ukabije n’indwara z’umutima. N’ubwo benshi batekereza ko ikibazo ari isukari bashyira mu cyayi cyangwa muri kofi gusa, nyamara ikibazo nyamukuru gituruka ku isukari yihishe mu biribwa tutacyekaho.

Iyo isukari yihishe, irushaho kuba mbi kuko umuntu ayikoresha atabizi, bityo bikarushaho kwangiza umubiri bucece. Kuyimenya no kuyirinda bisaba ubumenyi buhanitse n’ubushishozi mu guhitamo ibyo umuntu arya buri munsi.

Isukari mu binyobwa dukoresha buri munsi

Ibinyobwa bisembuye n’ibidasembuye bikunze kuba isoko ikomeye y’isukari yihishe. Imitobe (jus) y’imbuto iboneka ku isoko rimwe na rimwe yongerwamo isukari irenze urugero kugira ngo irusheho kugira icyanga. Ibinyobwa bifite ibara risa neza n’imbuto ntibivuze ko ari bizima.

Ku rundi ruhande, amata n’ibiyakomokaho birimo yoguruti n’amata ashyirwamo intungamubiri (flavored milk) bikunze kongerwamo isukari nyinshi, cyane cyane mu yoguruti yitwa “low-fat” cyangwa “fat-free”. Ibi bikoresho biza nk’aho bifitiye umubiri akamaro ariko bishobora gutanga isukari iruta iyo umuntu yari kuba yakoresheje mu cyayi.

Ibicuruzwa bikaranze n’ibitunganyirizwa mu nganda

Ibintu byinshi by’ifunguro ryoroshye cyangwa ryihuse (fast food, snacks) bibonekamo isukari idatekerezwaho. Amapaki y’amafunguro atekwa byihuse n’imigati ikorerwa mu nganda bishobora kuba bifite isukari nubwo bitagira icyanga cy’uburyohe. Ibi biterwa n’uko inganda zifata isukari nk’uburyo bwo kongera uburyohe no kuramba kw’ibicuruzwa.

Hari igihe usoma inyandiko igaragaza ibirimo kuri paki ugasanga havuzwemo amazina nk’ayo: glucose syrup, fructose, maltose, cyangwa invert sugar, ibi byose ni amasano y’isukari. Kutamenya aya mazina bituma umuntu akoresha isukari atabizi.

Ibikomoka ku ngano n’ibinyampeke

Imigati iseye cyane n’ibinyampeke biboneka nk’ifunguro ryiza rya mu gitondo cyangwa rya ku manywa, ariko bimwe muri byo bishobora kuba bifite isukari ihishe. Kugira ngo byumvikane, imigati imwe yitwa “multigrain” cyangwa “whole wheat” ishobora kongerwamo isukari kugira ngo igire uburyohe bwinshi kandi itangirika vuba.

Hari na poriji (porridge) iteguye mu buryo bwo mu ruganda ishyirwamo ibirungo, imbuto zumye n’ibindi byongera isukari ku kigero kitamenyekana ku buryo bworoshye. Ibi byose bituma ibyo dutekereza ko ari indyo yuzuye biba igihombo ku buzima bwacu.

Uburyo bwo kumenya no kwirinda isukari yihishe

Gusoma neza ibirimo kuri paki (nutrition labels) ni ingenzi cyane. Ni ngombwa kumenya ko ibicuruzwa byinshi bivuga “no added sugar” ariko bigakoresha andi mazina y’isukari. Kumenya ibipimo bya total sugars(isukari irimo) na added sugars(isukari yongewemo) bifasha umuntu gufata icyemezo cyiza.

Hari ibisimbura isukari by’ukuri bifite akamaro nko stevia, erythritol cyangwa ibinyobwa bidasize isukari (unsweetened options), ibi byose biba byanditse kuri paki igaragaza ibigize icyo kiribwa. Kunoza amahitamo mu ifunguro rya buri munsi, kurya imbuto z’umwimerere aho guhitamo umutobe wabyo, no gutegura amafunguro mu rugo aho bishoboka ni bimwe mu bigira uruhare mu kurwanya isukari yihishe.

Umwanzuro

Isukari yihishe iri mu biribwa byinshi tudatekerezaho, kandi ikoreshwa buri munsi idutera ingaruka tutamenya. Gukoresha amakuru nyayo, gutekereza mbere yo kugura no gusoma neza ibirimo ku bicuruzwa, ni intwaro z’ingenzi mu guhangana n’iki kibazo. Indyo iboneye si iyo iboneka neza, ahubwo ni iyo irindwa ikabonerwa igisubizo kirambye.