Ibiribwa n’ibinyobwa bikorerwa mu nganda mu buryo buhambaye, UPFs, ntibikwiye kuba igice kinini cy’imirire y’abantu: Ubushakashatsi

Abashakashatsi bagaragaje ko ibiribwa n’ibinyobwa bikorerwa mu nganda mu buryo buhambaye (produits ultra transformés, Ultra-processed foods, UPFs) ari ikibazo gikomeye cy’ubuzima rusange, giteza indwara nyinshi kandi kigira ingaruka ku buzima bw’abatuye isi yose.

Iki kibazo kiragenda gifata intera mu gihugu cyacu aho ibiribwa n’ibinyobwa  bikorerwa mu nganda bigenda bigira uruhare mu mafunguro y’abanyarwanda ari nako ingaruka zabyo ku buzima bwabo zirushaho kugenda zigaragaza.
Muri iyi nkuru turagaruka ku miterere y’iki kibazo muri rusange n’ingamba zikwiye gufatwa ngo Isi ihangane n’iki kibazo.

I.Amoko y’ibiribwa n’ibinyobwa

Ibiribwa biboneka mu mafunguro yacu zigabanijemo ibice bitatu aribyo ukurikije uko bitunganywa:

1.Ibiribwa kamere (Natural foods)

         

 

Ni ibiribwa bidatunganyijwe cyane kandi bitongerwamo ibinyabutabire cyangwa ibirungo by’ubukorikori. Bikunze kuba ari ibiribwa bikiri mu ishusho yabyo isanzwe, bikungahaye ku ntungamubiri, kandi bikaba bidafite ibikoresho byongera igihe cyangwa ibihindura uburyohe.

Imbuto n’imboga
– Imyembe, inanasi, pome, avoka, karoti, ibitunguru, ishu… byose bikiri mu ishusho yabyo ya kamere.
– Imbuto zifashwe uko ziri, zidatunganyijwe cyane cyangwa zidafite isukari/ibirungo by’ubukorikori.

Ibinyampeke
– Umuceri w’umukara (brown rice) cyangwa w’umweru utavanywemo intungamubiri.
– Ingano zose (whole grains) nk’amasaka, ibinyampeke byuzuye.

Ibikomoka ku mata
– Amata y’inka atavangiwe n’ibindi bikoresho.
– Fromage cyangwa yogurt ikozwe mu buryo bwa kamere, idafite ibirungo by’ubukorikori.

Inyama n’amafi
– Inyama z’inka, inkoko cyangwa amafi afashwe uko ari, ntazongerwamo ibirungo by’ubukorikori cyangwa ibirinda kwangirika.

Ibinyampeke n’imbuto z’amavuta
– Amande, cashew, ibinyomoro, soya, sesame… byose bikiri mu ishusho yabyo ya kamere.

2. Ibiribwa bitunganyijwe ku buryo bworoheje (Minimally processed foods)

 

Minimally processed foods ni ibiribwa byahinduriwe gito ugereranyije n’uko byari karemano, ariko bikiri hafi cyane y’ishusho yabyo ya mbere. Biba byatunganyijwe gusa kugira ngo bimare igihe cyangwa byorohereze kubirya, ariko ntibiyongerwamo isukari, amavuta, ibirungo by’ubukorikori cyangwa ibirinda kwangirika.

Urugero: Imbuto n’imboga
– Imbuto zikonjeshejwe (frozen fruits) nka strawberries cyangwa mango zidafite isukari yongerwemo.
– Imboga zifungiwe mu makopo ariko nta munyu cyangwa isukari wongewemo (nk’ibishyimbo, ibishyimbwe by’umweru).

Ibinyampeke
– Umuceri w’umweru cyangwa w’umukara (rice) wavanywemo igishishwa ariko ntawongerwemo ibirungo.
– Ingano cyangwa ibinyampeke byahinduwemo ifu (flour) ariko nta bikoresho by’ubukorikori byongerwemo.

Ibikomoka ku mata
– Amata yakuwemo mikorobe (pasteurized milk).
– Yogurt isanzwe idafite isukari cyangwa ibirungo by’ubukorikori.

Inyama n’amafi
– Inyama zakaswemo cyangwa zikonjeshejwe (frozen meat/fish) ariko zidafite ibirungo by’ubukorikori.

– 3. Ibiribwa bitunganyijwe ku buryo buhambaye (Ultra-processed foods)

 

– Ibiribwa byahinduwe cyane n’inganda, bikongerwamo isukari, amavuta, umunyu, n’ibirungo by’ubukorikori ari nabyo twibandaho muri iyi nkuru.

II.UPFs,Ibiribwa n’ibinyobwa byangiza ubuzima

Ultra-processed foods (produits ultra transformés) bibangamira ubuzima kubera ko bikozwe ahanini mu bintu byahinduwe n’inganda: isukari nyinshi, amavuta mabi, umunyu mwinshi, ibirungo by’ubukorikori (additives), n’ibindi binyabutabire bituma biramba igihe kirekire ariko bikabura intungamubiri z’ingenzi.

 Ibigize ibi biribwa

1.Isukari nyinshi

Isukari nyinshi ikoreshwa mu biribwa ultra-processed foods (UPFs) ni kimwe mu bintu bikomeye bitera ingaruka mbi ku buzima.

Impamvu isukari yongerwa cyane mu UPFs

– Kongera uburyohe: kugira ngo ibiribwa biryoherere abantu, bigatuma barushaho kubikunda.

– Kongera igihe biramba: isukari irinda ibiribwa kwangirika, bikabikwa igohe kirekirw (preservative).

Isukari yangiza ubuzima

– Umubyibuho ukabije (obesity): isukari nyinshi itera kurya calories nyinshi ariko zidafite intungamubiri, bikaganisha ku mibyubuho ukabije

– Diabetes yo mu bwoko bwa 2: isukari nyinshi itera insulin resistance, bigatuma umubiri utagenga isukari neza.

– Indwara z’umutima: isukari nyinshi yongera triglycerides na cholesterol mbi (LDL), bikaba nyirabayazana y’indwara zinyuranye z’umutima.

– Kanseri: ubushakashatsi bwerekana ko kurya isukari nyinshi bifitanye isano n’inflammation ishobora gutera kanseri.

– Ibibazo byo mu mutwe: isukari nyinshi ifitanye isano na depression n’ibibazo by’ibitotsi.

Ingero z’ibiribwa n’ibinyobwa bya UPFs bifite isukari nyinshi

– Soda: Coca-Cola, Fanta, Sprite.
– Energy drinks: Red Bull, Monster.
– Biscuits na cakes: Bourbon, Pop-Tarts, Twinkies.
– Sweetened cereals: cornflakes z’isukari nyinshi, choco flakes.
– Jus z’inganda: Top juice, Delight, jus zongerwamo isukari.

Mu ncamake: Isukari nyinshi ikoreshwa mu biribwa bikorerwa mu nganda kugira ngo biryoherere abantu, ariko niyo itera cyane umubyibuho, diabète, indwara z’umutima, ndetse n’ibibazo byo mu mutwe.

Igikwiye gukorwa

kugabanya soda, biscuits, jus z’inganda, no guhitamo imbuto n’imboga bisanzwe.

2.Amavuta mabi (trans fats na saturated fats)

Amavuta mabi ni amavuta yo mu biribwa ashobora kongera cholesterol mbi (LDL) mu maraso, bikongera ibyago byo kurwara indwara z’umutima n’izindi ndwara zidakira. Aya ni ahanini saturated fats na trans fats.

1. Saturated fats (amavuta yuzuye)

Aboneka cyane mu nyama z’amatungo (inyama z’inka, ingurube, inkoko zifite uruhu), amavuta ya coconut na palm oil, ndetse no mu products za lait (fromage, beurre, cream).  Iyo arengeje urugero, azamura cholesterol mbi (LDL) bikongera ibyago byo kurwara indwara z’umutima.

2. Trans fats (amavuta yahinduwe)

Akorwa mu nganda binyuze mu hydrogenation (guhindura amavuta y’ibimera akomeye kugira ngo arambe).  Aboneka mu biscuits, cakes, chips, margarine, fast food, n’ibiribwa byatunganyijwe cyane.

Ni yo mabi kurusha andi kuko azamura cholesterol mbi (LDL) kandi agabanya cholesterol nziza (HDL), bikongera cyane ibyago byo kurwara indwara z’umutima.

Impamvu inganda zongera amavuta mu biribwa

– Kongera uburyohe: amavuta mabi atuma ibiribwa biryohera cyane (crispy, creamy, tasty), bigatuma abantu babikunda.

– Kurinda ibiribwa ngo birambe: trans fats na saturated fats bituma ibiribwa biramba igihe kirekire mu masashe cyangwa mu makopo.

– Ibiciro biri hasi: amavuta y’inganda (hydrogenated oils, palm oil) akenshi ahendutse kurusha amavuta meza nka olive oil cyangwa avocado oil.

– Kongera texture:Texture ni imiterere y’ibiribwa mu kanwa: kuba bikomeye, byoroshye, bikarishye, bikomeye cyangwa bikoroheye kurya.
Ni uburyo umuntu abasha kumva ibiribwa atari ku buryohe gusa, ahubwo no ku kumva mu kanwa (mouthfeel). atuma biscuits, cakes, na snacks bigira crunchy texture cyangwa soft creamy filling.

Ingaruka ku buzima

Saturated fats

– Kuzamura LDL cholesterol: Kurya saturated fat nyinshi bituma cholesterol mbi (LDL) izamuka mu maraso, bikaba intandaro yo kwifunga kw’imiyoboro y’amaraso.

– Indwara z’umutima n’udutsi tw’ubwonko: Cholesterol mbi yifunga mu mitsi y’amaraso, bikongera ibyago byo kurwara coronary heart disease n’stroke.

– Kongera ibiro: Ibikomoka ku saturated fat (pizza, fast food, ibiribwa byokeje cyangwa byatetse mu mavuta menshi) bifite calories nyinshi, bigatera ubunini burengeje urugero (obesity).

– Kugabanya ubuzima bwiza bw’imitsi y’amaraso: Iyo LDL izamutse, igabanya ubushobozi bw’imitsi y’amaraso bwo gutwara amaraso neza, bigatera atherosclerosis (kwifunga kw’imitsi).

Trans fats

Kuzamura cholesterol mbi (LDL) mu maraso.

– Kugabanya cholesterol nziza (HDL), bityo bikongera cyane ibyago byo kurwara indwara z’umutima.

– Kongera ibyago bya stroke n’indwara z’imitsi y’amaraso.

– Kongera ibiro (obesity) kuko trans fats ziba zifite calorie nyinshi kandi zifasha umubiri kubika ibinure.

– Kongera inflammation (kubyimba kw’imitsi n’uturemangingo), bigatera indwara zidakira.

– Kugabanya ubuzima bwiza bw’umutima: ubushakashatsi bwerekana ko kurya trans fats nkeya gusa bishobora kongera cyane ibyago byo kurwara coronary heart disease.

Trans fats ni amavuta mabi cyane kuko yongera cholesterol mbi kandi igabanya Inziza, bikaba intandaro y’indwara z’umutima.

Igikwiye gukorwa

– Irinde trans fats: wirinde margarine, biscuits z’inganda, fast foods zifite amavuta menshi.

– Gabanya saturated fats: ugabanye inyama zifite amavuta menshi, butter, fromage, palm oil.

– Hitamo amavuta meza: olive oil, sunflower oil, avocado oil, ndetse n’amavuta akomoka ku fish (omega-3).

3.Umunyu mwinshi (sodium)

Umunyu mwinshi (sodium) ni kimwe mu bigize ibiribwa ultra-processed foods (UPFs) gitera ingaruka zikomeye ku buzima.

Impamvu sodium yongerwa mu UPFs

– Kurinda ibiribwa ngo birambe: sodium ikora nk’umurinda (preservative)
– Kongera uburyohe: ituma ibiribwa biryohera cyane, bigatuma abantu babikunda.

Ingaruka ku buzima

– High blood pressure (hypertension): sodium nyinshi itera umuvuduko w’amaraso ukabije.
– Indwara z’umutima n’imitsi: hypertension iterwa na sodium nyinshi ni intandaro y’indwara z’umutima na stroke.
– Ibibazo by’impyiko: sodium nyinshi ituma impyiko zikora cyane, bikaba intandaro y’indwara z’impyiko.
– Osteoporosis: sodium nyinshi ituma umubiri utakaza calcium, bigatera intege nke mu magufwa.

– kubika amazi mu mubiri (Water retention) Sodium ituma habikwa amazi menshi mu mubiri bigatera kubyimba (edema) no kwiyongera ibiro.

Ingero z’ibiribwa n’ibinyobwa bifite sodium nyinshi

– Inyama zifunze mu makopo: sardine, corned beef.
– Instant noodles: Indomie, ramen.
– Soups za sachet: Maggi soup.
– Fast foods: pizza, hot dogs, fried chicken.

Mu magambo make: Umunyu mwinshi (sodium) ukoreshwa mu biribwa bikorerwa mu nganda kugira ngo birambe no biryoherere abantu, ariko ni nyirabayazana w’indwara z’umutima, hypertension, impyiko, ndetse n’osteoporosis.

Igikwiye gukorwa

– Gabanya sodium: Irinde ibiribwa by’inganda bifite umunyu mwinshi.
– Hitamo ibiribwa kamere: imboga, imbuto, ibinyampeke bisanzwe.
– Soma labels: reba ku bicuruzwa ingano ya sodium iriho.
– Koresha ibirungo bisanzwe: tangawizi, poivre, indimu, aho gukoresha umunyu mwinshi.

4.Additives na preservatives

Additives

Additives ni ibinyabutabire byongerwamo mu biribwa kugira ngo bihindure uburyohe, ibara, impumuro, cyangwa imiterere yabyo.

– Urugero:
Colorants artificiels (amabara y’ubukorikori, nka E102 – tartrazine),  Arômes artificiels (uburyohe/impumuro by’ubukorikori, nka vanille,artificielle),-Emulsifiers (nk’agaragara mu mayonnaise kugira ngo amavuta n’amazi bihure)

Impamvu y’ikoreshwa

Guhindura uburyohe, impumuro, ibara cyangwa imiterere y’ibiribwa.

Preservatives

Preservatives ni ibinyabutabire byongerwamo mu biribwa kugira ngo birinde kwangirika cyangwa bimare igihe kirekire.
Urugero:
Sodium benzoate (iboneka mu binyobwa bikonje),- Nitrates/nitrites (bikoreshwa mu nyama nk’ham na sausages)- Sulphites (mu divayi cyangwa mu mitobe)

Impamvu y’ikoreshwa

Gukomeza ibiribwa kugira ngo  bidapfa kwangirika vuba, bikamara igihe kinini mu bubiko.

Igikwiye gukorwa
Additives na preservatives iyo bikoreshejwe cyane bishobora kugira ingaruka ku buzima (cholesterol, indwara z’umutima, allergies), ni byiza kugabanya ibiribwa bikungahaye kuri byo, ugahitamo natural foods cyangwa minimally processed foods.

5.Caloric density iri hejuru

Caloric density (cyangwa energy density) bivuga calories ziri mu biribwa ku gipimo cya gramu imwe cyangwa milliliter imwe. Urugero: ibiribwa bifite 4 kcal/g bivuze ko buri gramu imwe itanga calories 4.
– UPFs (Ultra-Processed Foods) nk’ibisuguti, biscuits, chips, soda, fast food n’ibindi, akenshi bikozwe mu buryo bwo kongeramo:
– Isukari nyinshi
– Amavuta menshi (fat)
– Ifu y’amasaka cyangwa ingano yacuritswe cyane
– Ibi byose bituma caloric density iba hejuru cyane ugereranyije n’ibiribwa bisanzwe (nk’imboga, imbuto, ibinyampeke bidatunganyijwe).

Impamvu bifite ingaruka ku buzima

Byoroshya kurya calories nyinshi mu gihe gito: umuntu ashobora kurya ibiryo bifite volume nto ariko bikaba bifite calories nyinshi.
Ibi bitera kurya birenze urugero (overeating): ubushakashatsi bwerekana ko abantu bakunda kurya UPFs barenza ibyo bakeneye kubera uburyohe bwinshi (hyperpalatability) n’uburyo bworoshye bwo kubirya.
Igikurikira ibyago byo kwiyongera ibiro no kugira umubyibuho ukabije (obesity): kuko caloric density iri hejuru, bikaba bigora kugenzura ingano y’energiya winjiza mu mubiri.
Ingero:
– Imboga zitetse: zishobora kugira caloric density ya 0.5 kcal/g → umuntu arya byinshi ariko calories zikaba nke.
– Chips zifite amavuta menshi: zishobora kugira caloric density ya 5 kcal/g → umuntu arya duke ariko calories zikaba nyinshi cyane.

Mu ncamake, caloric density muri UPFs ni uburyo bwo kugaragaza ko ibiribwa byatunganyijwe cyane bifite calories nyinshi ku gipimo gito cy’ibiribwa, bigatuma bikurura kurya byinshi no kwiyongera ibiro.

III.Ingaruka z’ingenzi  za UPFs  ku buzima

– Umubyibuho ukabije (obesity): UPFs akenshi aba afite caloric density iri hejuru, isukari nyinshi, amavuta menshi, n’umunyu. Ibi bituma umuntu arya calories nyinshi mu gihe gito, bikongera ibiro vuba, hagakurikiraho umubyibuho ukabije.

– Indwara z’umutima n’imitsi (cardiovascular disease): Kurya UPFs kenshi byongera cholesterol mbi (LDL) n’umuvuduko w’amaraso, bikazamura ibyago byo kurwara umutima.

– Diyabete ya type 2: Isukari nyinshi n’ibinyampeke byacuritswe cyane bituma insulin igira ikibazo mu kugenzura isukari mu maraso.

– Indwara zo mu mara (gut health): UPFs zangiza gut microbiome (ubuzima bw’udukoko twiza mu mara), bikongera ibyago byo kurwara Crohn’s disease n’IBD, indwara zibasira amara manini.

– Kanseri zimwe: Ubushakashatsi bwerekana ko kurya UPFs cyane byongera ibyago bya kanseri y’ibihaha (lung cancer) ndetse n’izindi kanseri zifitanye isano n’imirire.

– Ubuzima bwo mu mutwe: Hari isano hagati ya UPFs n’agahinda gakabije (depression), Alzheimer’s disease, ndetse n’ibibazo by’ibitekerezo.

– Imfu z’imburagihe (premature death): Abantu barya UPFs kenshi bagaragara mu bushakashatsi bafite ibyago byinshi byo gupfa hakiri kare ugereranyije n’abarya ibiribwa bisanzwe.

IV. Uko abashakashatsi babona ikibazo cya UPFs

Imibare igaragaza ko ikoreshwa rya UPFs mu mafunguro bifitanye isano n’indwara 12 zidakira harimo diyabete, indwara z’umutima, Crohn’s disease, indwara zifata umwijima n’izindi.

Ubushakashatsi bwerekana kandi ko ko kurya UPFs byiyongereye cyane ku isi, bigira uruhare mu kwangiza ubuzima rusange no kongera ubusumbane mu buzima hagati y’abakire n’abakene.

Mu bihugu byinshi, UPFs bigize igice kinini cy’ibiribwa abantu barya buri munsi. Urugero, mu Burayi na Amerika, ubushakashatsi bwerekana ko bishobora kugera kuri 50–60% by’ingufu zose abantu binjiza buri munsi.

Uko abashakashatsi babona iki kibazo.

Abashakashatsi babona ko ikoreshwa rya UPFs ari Ikibazo cy’ubuzima rusange bakemeza ko UPFs ari kimwe mu bintu bikomeye bitera indwara zidakira ku isi, kandi bigira ingaruka ku buzima bw’igihe kirekire.
Bakomeza bemeza kandi ko hari n’ikibazo cy’ubusumbane: UPFs ziba zihenze gake kandi ziboneka hose, bityo zikaba zifasha abantu bafite ubushobozi buke kubona ibiribwa. Ariko ibi bituma ubusumbane mu buzima burushaho kwiyongera kuko abantu batishoboye aribo barya cyane ibiribwa byangiza.
Banemeza kandi ko ari n’Ikibazo cy’ubucuruzi ko hari impungenge ko inyungu z’amakompanyi zikomeje gushyirwa imbere kurusha ubuzima bw’abantu.

Kubera izo mpamvu zose, abashakashatsi basaba ubufatanye mpuzamahanga kugira ngo iki kibazo kubonerwe umuti, harimo gushyiraho amategeko akumira kwamamaza cyane UPFs no gushyigikira ibiribwa bisanzwe   kugira ngo ibi bikorerwa mu nganda bidafata igice-kinini-cyimirire-yabantu

Icyo abashakashatsi basaba
– Politiki mpuzamahanga nshya zigamije kugabanya ikoreshwa rya UPFs, harimo kugenzura kwamamaza no gushyigikira ibiribwa bisanzwe. ndetse no gushyiraho imisoro kuri UPFs.
– Kwigisha abaturage ku ngaruka z’izi ndyo no guteza imbere indyo gakondo.
– Gushyiraho amategeko y’ubuzima rusange yo guca cyangwa kugabanya ibiribwa by’indobanure cyane mu masoko.

Twifashishije:
The Lancet – Ultra-processed foods: time to put health before profit. www.wikipedia.org, www.healthdirect.gov.au

Umwanditsi: Musengimana Emmanuel