headline: Gufungura neza: Imfungurwa ntungamagara 90% y'abantu batarya bihagije
text: Nk'ubu nobereka imfungurwa z'akamaro kadasanzwe zishobora kubatuma muramba mwumva mworyoherwa? Mu bisanzwe, izi ni imfungurwa zigabanya ivyago vyo gufatwa n'indwara z'umutima (crises cardiaques), isanganya ry'ubwonko (AVC) hamwe n'izindi ndwara zidakira, nk'igisukari co ku rugero rwa kabiri. Izi mfungurwa ni izibatuma mwirinda umuvyibuho urenze urugero, umuvuduko udasanzwe w'amaraso, zikabafasha kandi kugabanya vya binure bizwi nka cholestérol. Izi mfungurwa zirasanzwe kandi ntizizimvye, mbere biroroshe no kuzironka mu masoko n'amazu adandarizwamwo imfungurwa. Zizwi nka fibres - si ikintu gihambaye cane kw'isi, ariko icigwa gikomeye cerekana urugero nkenerwa rwa fibres dutegerezwa gufungura, kikerekana kandi ko hari akarusho kadasanzwe ku magara yacu. Umwe mu bashakashatsi, Prof. John Cummings, yabwiye BBC ati: "Ubu ibimenyetso ni vyinshi kandi bikomeye: ni ngombwa ko abantu batangura kugira ico bakoze kuri iki kintu ". Ubwoko bw'izi mfungurwa burazwi cane mu kurwanya kugumirwa, ariko uturusho zizanira amagara ni twinshi cane. Abashakashatsi bo kw'ishure kaminuza ya Otago muri Nouvelle-Zélande, hamwe n'abo kw'ishure kaminuza ya Dundee, bemeza ko abantu bategerezwa gufungura n'imiburiburi 25g (garama)  za fibre ku musi. Ariko bavuga ko uru ari urugero "rubayabaye" mu kubungabunga amagara, ariko ko kurenza 30 navyo ari ngirakamaro cane. Umuhwi wonyene ukwawo upima hafi 120g, ariko rero si ukuvuga ko ufise fibres gusa. Ukuyemwo ibiwugize vyose, nk'isukari hamwe n'amazi, usigarana 3g zonyene za fibres. Abantu benshi kw'isi bafungura fibre ziri musi ya 20g ku musi. Mu Bwongereza, abantu bari musi y'umwe ku bantu cumi bakuze nibo bafungura 30g ku musi. Ugereranije, usanga abagore bafungura hafi 17g, abagabo nabo 21g ku musi. Uzozisanga mu vyamwa n'imboga, intete zimwe zimwe zikunze kwiherezwa mu gitondo, imikate n'ubutsima bikozwe mu ntete zidakoboye, intete zumye ziva  ku biharage n'ibindi bimeze nka vyo, indengu (lentilles), ubushaza, ivyema/ibiyoba  n'intete. Elaine Rush, umwigisha w'ibijanye n'imfungurwa kuri kaminuza y'ubuhinga ya Auckland, afatira kuri aka karorero mu gusigura iziri hagati ya 25g na 30g: igice c'igikombe ca avoine (oats)- 9g za fibres | agapande k'umukate usa n'ubutsima bw'ingano (pain gris) - 2 g za fibres | igikombe k'indengu zitetse  - 4 g za fibres | ikirayi gitekanye ibishishwa  - 2g za fibres | inusu y'igikombe ca betterave  - 1g za fibres | ikaroti imwe  - 3g za fibres | paume imwe iriko ibishishwa  - 4g za fibres Ariko yongerako ati: "Ntivyoroshe kwongereza urugero rwa fibre mu mfungurwa". Prof Cummings aravyemera. Ati: "Ni ikibazo gikomeye". Ikigo kijewe amagara y'abantu mu Bwongereza National Health Service, kirabisigura. Muri izi nzira harimwo : Ikinyamakuru gitangaza amakuru ajanye n'amagara y'abantu Lancet cashize ahabona ivyavuye mu vyigwa 185 vyakozwe hamwe n'bindi 58 vyakorewe ku mavuriro. Nk'uko ivyavuye muri ibi vyigwa bivyerekana, ufashe abantu 1000 ukabavana ku mfungurwa bahora bafungura zifise fibres nkeya ( munsi ya 15g)  ukabashira ku mfungurwa zifise fibres zikwiye (25-29g), ushobora gusanga ukijije abantu 13 bari gupfa, hamwe n'abandi batandatu bari gufatwa n'indwara z'umutima. Ibi ni ivyavuye mu vyigwa bisanzwe bikurikirana abantu mu kiringo c'imyaka kuva kw'icumi gushika kuri 20. Iki cigwa cerekana kandi ko abasanzwe bafungura fibres badakunda kurwara indwara z'igisukari co ku rugero rwa kabiri hamwe na kanseri yo mu mara, zikongera zikagabanya ibiro vy'umurengera, umuvuduko w'amaraso hamwe na vya binure cholesterol. Uko abantu bafungura indya zirimwo fibres, niko amagra yabo atera amera neza. Muri kahise, abantu bibaza ko ama fibres ata kintu kinini akora mu mubiri, ko umubiri udashobora kuzihingura, ko umuntu yazifungura akazisohora uko nyene. Ariko, fibres zituma twumva ko duhaze kandi zikagira uruhara mu guhingura imfungurwa zirimwo ibinure mu rura ruto. Ibintu bikomera cane mu gihe ziri mu rura runini, kubera bacteries  ziri mu rura runini ari zo ica yihereza. Urura runini rutunze amamiriyaridi y'a bacteries, iyo rero ufunguye fibres nyinshi nizo zica ziba imfungurwa zazo. Si ibintu bitangaje ko umubiri wacu ukeneye ama fibres, intete zidakoboye, ivyamwa n'imboga ku magara yacu. Ariko bivanye n'uko abantu benshi usanga badakunze kwihereza imfungurwa nkenerwa, hari ubwoba ko usanga badafata fibres zikwiye. Prof Nita Forouhi wo kw'ishure kaminuza ya Cambridge avuga ati: "Ni ngombwa ko dufata nka nkama ivyavuye muri kino cigwa". "Ivyavuyemwo bisigura ko, n'aho abantu benshi usanga badakunze kwihereza imfungurwa ndemamubiri, ni ngombwa ko biyumvira uruhombo bagira iyo badafunguye fibres zikomoka mu ntete zidakoboye". "Ubu bushakashatsi buremeza ko fibres hamwe n'intete zidakoboye zifise akamaro kadasanzwe ku magara yacu mu gihe kirekire". Iki cigwa cakozwe mu ntumbero yo gufasha ishirahamwe rijejwe amagara y'abantu kw'isi, OMS/WHO gutegura ivyemezo ku bijanye n'urugero rwa fibres abantu bakwiye gufata kugira ngo babungabunge amagara yabo. Bumwe mu buryo bwo kwongereza urugero rwa fibres mu mfungurwa zacu ni uguheba imikate ikozwe mw'ifu y'intete zikoboye tukaja ku yikozwe mu ntete zidakoboye. Ni vyo vyabaye ku masoko y'izi mfungurwa, nk'uko vyerekanwa n'urukurikirane rw'ubushakashatsi bwakozwe na reta ku bijanye n'ingene imiryango yagiye ikoresha amafaranga kuva mu 1974. Kuva hagati y'imyaka ya 1970 gushika hagati y'imyaka ya 1980, umukate wera wagiye ugabanuka, mu gihe umukate usa n'umutsima w'ingano (pain gris)  hamwe n'uwukozwe mw'ifu y'intete zidakoboye wagiye wiyongera. Kuva ico gihe, umukate wera wagiye ugabanuka kw'isoko, mu gihe imikate isa n'umutsima w'ingano n'iyikozwe mw'ifu y'intete zidakoboye yagiye yiyongera cane muri ico gihe, n'aho vyagiye bukebuke. Bigaragara rero ko, mu gihe ibitigiri vy'abarondera umukate kw'isi vyagabanutse, myinshi mu yagurishijwe yari imikate ifise urugero runini rwa fibres.