Umugore utwite agomba kwitonda mu biribwa mba kugira ibyo yongera, ibyo agabanya ndetse n’ibyo yirinda mu nyungu ze n’iz’umwana atwite.Hari amafunguro anyuranye umugore utwite agomba kwirinda kuko ashobora kugira ingaruka ku buzima bwe bwite cyangwa ubw’umwana uri mu nda nk’uko urubuha Healthline rwabitangaje ko hari amafunguro 10 umugore wese utwite agomba kwirinda:
1.Amata n’imitobe bidasukuye:Nubwo rimwe na rimwe ushobora gukama ugahita winywera, cyangwa wakora umutobe waba uw’ibitoki cyangwa uw’imbuto ugahita unywa, nyamara si byiza ku mugore utwite.Hari bagiteri yitwa Listeria monocytogenes ikaba itera indwara ya listeriosis mbi cyane ku mwana uri mu nda ndetse na nyina kuko iyi bagiteri ituma ubudahangarwa bw’umubiri bugabanyuka.
Niyo mpamvu ku mugore utwite ari byiza kunywa amata cyangwa imitobe byamaze gutekwa bikabira, kuko niho iyi bagiteri iba yapfuye.
2.Ibiryo byabitswe muri firigo: Iriya bagiteri tuvuze haruguru ya Listeria ishobora no gukurira muri firigo ikaba yafata ibyo kurya bibitswemo.Mu gihe rero ibyabitswemo bitari butekwe, si byiza ko umugore utwite abirya. Niyo biri butekwe ni byiza kubicanira igihe kinini kandi ku muriro mwinshi.
3.Ibikomoka ku matungo bibisi cyangwa bidahiye neza: Ibikomoka ku matungo tuvuga hano ni inyama zose, amafi yose, amata n’amagi.Impamvu Atari byiza ku mugore utwite ni uko hashobora kuba harimo bagiteri ya Salmonella cyangwa indiririzi ya Toxoplasma, byose bishobora kwinjira mu mubiri w’umwana akazavukana ibibazo binyuranye by’ubuzima.Kugirango rero ibi byose ubyirinde ni byiza guteka ibyo byose bigashya neza, ndetse amagi yo nturye umureti ahubwo ukayatogosa kandi akamara byibuze iminota 15 mu mazi yamaze kubira.Niba ugiye kurya ibyo utitekeye cyangwa utazi uko byatetswe byaba byiza utariyemo ibikomoka ku matungo.
4.Amashu mabisi: Ubusanzwe tugirwa inama yo kurya amashu mabisi cyane cyane kuri salade kuko niho aduha ibiyarimo byose. Nyamara iyo bigeze ku mugore utwite ho biba icyitonderwa ndetse ntibinemewe.Hariya hagati y’ibibabi byayo uko biba bigerekeranye hashobora kororokeramo za bagiteri zinyuranye n’izindi ndiririzi nka Toxoplasma twavuze haruguru.Niyo mpamvu ari byiza kubanza kuyateka, niba utwite. Ndetse n’izindi mbuto zose, uruzaba rwariyashije ntukarurye utwite kandi n’izindi uzironge mu mazi atemba, mbere yo kuzirya
5.Fromage idasukuye: Ubusanzwe nawe ushobora kwikorera fromage, kimwe nuko hari izigurwa zikoze. Niba ari iyo wikoreye ni byiza ko uyikorera pasteurization (uburyo bwo kwica mikorobe ziri mu kintu ukoresheje umuriro, nko mu ifuru).Niba ari iyo uguze banza usobanuze ko iyo fromage yakorewe pasteurization, niba nabo batabizi cyangwa ku gipapuro bitanditseho, si byiza kuyirya kuko hashobora kuba harimo bagiteri yitwa Listeria
6.Ikawa nyinshi n’ibyo kunywa byongera imbaraga: Kutarenza 200mg za caffeine ku munsi ntacyo bitwara umugore utwite. Nyamara kandi iyo wanyoye ikawa ukanywa n’ibindi bishobora kuba birimo caffeine bizamura igipimo cya caffeine bikaba bibi ku buzima bwawe iyo utwite.Ni kimwe no ku binyobwa byongera imbaraga kuko nubwo bitabamo caffeine nyinshi ariko bishobora kuzamura umuvuduko w’amaraso ndetse bikanatera indihaguzi.Kandi wirinde kunywa ibindi byongera ingufu nka guarana, ginseng, yerba mate, kuko byose si byiza ku mugore utwite.
7.Ipapayi ridahiye neza:Amata y’ipapayi ridahiye abamo ibinyabutabire bishobora gutera ibise ku gihe kidakwiye. Ibyo binyabutabire bikora nk’umusemburo wa oxytocin na prostaglandin, ikaba imisemburo igira uruhare mu kubaho kw’ibise.Kurya ipapayi ridahiye rero bishobora kugukururira ibyago byo gukuramo inda, n’ibindi bijyana na byo
8.Ibyo kurya birimo ibinure bigerekeranye: Kuva muri za 1990 ibiryo birimo ibinure bigerekeranye byagiye bigaragara ko ari bibi ku buzima, icyakora guhera muri 2006 niho batangiye kujya berekana niba mu biribwa cyane cyane byo mu makopo ko harimo ibyo binure.Nubwo kuri ubu bisa naho bitakiboneka ku isoko nyamara hari amafunguro amwe n’amwe biboneka ko ibyo binure birimo.Ibi binure ni bibi kuko bizamura igipimo cya cholesterol mbi (LDL) maze bikagabanya igipimo cya cholesterol nziza (HDL).Ubushakashatsi bugaragaza ko ibi binure ari yo ntandaro yo kurwara endometriosis ku bagore bakimara kubyara ndetse no kuba bagumbaha. Ndetse bituma umwana avukana uturo ducye ndetse ntakure neza mu bwenge.
9.Ibyo kurya byongewemo amasukari:Za shokola, bombo, ice cream n’utundi tuntu turibwa turyohereye uhita ubyumva ko harimo isukari. Nyamara burya hari ibindi byo turya biba byongewemo isukari ndetse nyinshi, nyamara ntube wabyumva uramutse utabizi.Iyo sukari uretse gutera umubyibuho udasanzwe, diyabete n’izindi ndwara, nta n’akamaro kanini zigirira umubiri wacu. Bitewe nuko rero n ubusanzwe iyo utwite ibiro byiyongera ukaba wanagira diyabete ikira ari uko ubyaye, kurya ibyongewemo amasukari byakongerera ibyago.
10.Ibyo kunywa bya soda n’ibindi byongewemo isukari: Ntabwo caffeine gusa ariyo ituma umugore utwite aba atemerewe kunywa za soda na coca cola ahubwo amasukari aba yongerewemo niyo mabi kurusha iyo caffeine ku mugore utwite.
Muri rusange usanga agacupa k’ibi byo kunywa kaba karimo hagati ya 25g na 35g z’isukari.
Niyo mpamvu ku mugore utwite, ibyiza ari umutobe yikoreye nawo ntawongeremo isukari, amata y’inshyushyu n’amazi. Ibi byo kunywa nta kibazo bishobora kumutera.