Ica 1​—Koresha ubukerebutsi mu gufungura

“Nufungure; ariko ntufungure vyinshi cane. Nufungure canecane ibirimano.” Umwanditsi yitwa Michael Pollan akoresheje ayo majambo makeyi, aravuga mu ncamake impanuro ijanye no gufungura isanzwe kandi imaze igihe kirekire ikoreshwa. None aba ashaka kuvuga iki?

◯ Nufungure imfungurwa zitaracishwa mu mahinguriro. Niwihatire gufungura ivyo twokwita ibifungurwa nyavyo, ni ukuvuga ibifungurwa bitaracishwa mu mahinguriro, ivyo abantu bamaze imyaka ibihumbi n’ibihumbi binovora. Mwene vya bifungurwa vyo mu magopo bigenewe kugurishwa na mwene vya bifungurwa vyo mu maresitora, akenshi usanga birimwo isukari nyinshi, umunyu mwinshi be n’ibinure vyinshi, ivyo bikaba biteza indwara y’umutima, indwara ituma ubwonko bwononekara, kanseri, be n’izindi ndwara zikomeye. Igihe urondera gutegura imfungurwa, nugerageze kuziteka mu mazi, kuzotsa, aho kuzikaranga mu mavuta. Nugerageze gukoresha ibirungo vyinshi vy’ibibogaboga nk’isereri n’ipwaro be n’ivy’ubundi bwoko kugira ngo ukoreshe umunyu muke. Nurabe neza ko inyama zahiye neza, kandi ntiwigere ufungura imfungurwa zononekaye.

◯ Ntufungure vyinshi cane. Ishirahamwe mpuzamakungu ryitaho amagara y’abantu rivuga yuko kw’isi yose hari iyongerekana riteye ubwoba ry’abantu bavyibushe birenze urugero, akenshi ivyo bikaba biterwa no gufungura imfungurwa zirenze urugero. Mw’itohoza rimwe ryagizwe, basanze mu turere tumwetumwe two muri Afrika “abana bavyibushe birenze urugero ari benshi kuruta abafungura nabi.” Abana nk’abo barahakwa kugira ingorane zijanye n’amagara muri iki gihe no muri kazoza, harimwo n’indwara y’igisukari. Yemwe bavyeyi, nimuhe abana banyu akarorero keza mu gufungura ibifungurwa bitarenze urugero.

◯ Nufungure canecane ibirimano. Imfungurwa nziza ziba zigizwe ahanini n’ubwoko butandukanye bw’ivyamwa, imboga, be n’intete aho kuba zigizwe ahanini n’inyama be n’ibifungurwa ntanganguvu nk’ibiraya, umuceri n’ibindi. Rimwe canke kabiri mu ndwi, nugerageze gufungura ifi mu gishingo c’inyama. Nugabanye mwene za mfungurwa ziba zakuwemwo nyinshi mu ntungamubiri zizirimwo, nk’amakaroni, mwene ya mikate ikozwe mw’ifarini yera, be n’umuceri wera. Mugabo uririnda gufungura bene twa dufungurwa tw’intica ntikize abantu benshi bafungura barondera gutakaza ibilo, tuno tukaba dushobora gutuma amagara abangamirwa. Yemwe bavyeyi, nimukingire amagara y’abana banyu mu kubafasha gukunda imfungurwa zituma bagira amagara meza. Nk’akarorero, igihe bashaka gufungura hataragera, nimubahe utwo baba barahekenya nk’utwema, ivyamwa be n’imboga vyogejwe neza aho kubaha amafiriti canke ibintu bisosa.

◯ Nunywe ibinyobwa vyinshi. Abakuze n’abana barakeneye kunywa amazi menshi be n’ibindi binyobwa bidasosa buri musi. Nunywe vyinshi cane igihe hashushe be n’igihe uriko urakora igikorwa gisaba inguvu nyinshi hamwe n’igihe uriko urinonora imitsi. Mwene ivyo binyobwa birafasha umushishito gusya imfungurwa, bigakura mu mubiri wawe ibintu vy’ubumara, bigatuma urukoba rurushiriza kumera neza, bikongera bigatuma ibilo bigabanuka. Biragufasha kwumva umerewe neza no gusa neza. Niwirinde kunywa inzoga zirimwo umwambiro urenze urugero be n’ibinyobwa bisosa vyinshi cane. Kunywa ikinyobwa gisosa kimwe buri musi birashobora gutuma ibilo vyawe vyiyongerako nk’ibilo indwi mu mwaka.

Mu bihugu bimwebimwe, usanga bitoroshe kuronka amazi meza kandi bisaba uburyo bwinshi. Naho ari ukwo, kunywa amazi meza birahambaye cane. Amazi mabi ategerezwa gutekwa canke gushirwamwo imiti yica imikorobo. Bivugwa yuko amazi mabi ahitana abantu benshi kuruta abahitanwa n’intambara canke vya nyamugigima; raporo zerekana yuko amazi mabi yica abana 4.000 buri musi. Ku vyerekeye inzoya, Ishirahamwe mpuzamakungu ryitaho amagara y’abantu rihanura abavyeyi kwonsa inzoya zabo mu mezi atandatu ya mbere ata kindi baziha, inyuma y’aho bakaza barazonsa bongera baziha utundi dufungurwa gushika n’imiburiburi zishikanye imyaka ibiri.