Ebiriisa Ebyetaagisa Mu Mubiribody Nutrients

Mu mmere , mwe tujja amasoboza(energy) agasoboza mutereezabulamu (metabolism) okugenda mu maaso mu butaffaali bw’omubiri(body cells) , ekikusobozeza okwewulira nga oli mulamu bulungi.

Omuntu nsolo ekola emirimu (labouring animal) okusobola okwetusaako ebyetaago bye eby’obulamu eby’enjawulo. Buli muntu akozesa omubiri gwe mu ngeri emu oba endala yetaaga ebiriisa naye ate era ne bw’oba togukozesa nga buli kimu kikusanga awo wetaaga ebiriisa okubeera omulamu obulungi.

Bw’oba oli munnabyamizannyo ,oba akola ehy’amaanyi ga kifuba, omubiri gwo gwetaaga olina okulaba nga olya emmera eyetaagisa , erimu ebiriisa ebyetaagisa okukuuka omubiri gwo nga mulamu bulungi.

Omubiri okuba nga gukola bulungi kye kigufuula omulamu obulungi. Kino okubaawo, omubiri gulina okufuna ebiriisa ebyetaagisa(essential nutrients). Ebiriisa ebyetaagisa omubiri okuba omulamu mulimu ebizimbamubiri(proteins), ebireetamaanyi(carbohydrates), ebyassava ne woiro(fats and oirs), minero (minerals), Vitamiini(vitamins), n’amazzi.

Ebiriisa bino ebyetaagisa biyamba emibiri gyaffe okukula, okutambula, okulowooza, n’okwezza obujja.

   (i) Ebizimbamubiri           (Proteins). 

Ebizimba mubiri kiva mu bigambo by'Oluganda "ebyokulya ebizimba omubiri" .

Ebizimbamubiri y’emmere ezimba omubiri(body buirding foods). Ebizimbamubiri bikolebwa aminasidi . Kino kitegeeza nti obutaffaali obuzimba ebiriisa ebiyitibwa ebizimbamubiri biyitibwa amanasidi(amino acids), bunamunigina obutono obwetaagisa okukuza omubiri n’okuddaabiriza ebinywa(tissue repair).

Ebizimbamubiri(Protein) ye sabusitansi esinga obungi mu mubiri , ng’ojjeeko amazzi , oba oli awo n'amasavu(fat).

Emmere gye tujja mu bisolo nga ennyama, ebyenyanja, enkoko, amata, n’amagi birimu ebizimbamubiri biyitirivu. Waliwo n’ebimera ebigagga mu bizimbamubiri; muno mulimu ebijanjaalo, kawo, ebinyeebwa, n’emmere ey’empeke( cereals).

Singa ogatta ensibuko ez’ebimera(plant sources) nga , bbata wa peanut n’omugaati gw’empeke(whole-grain bread) oba omukyeere n’ebijanjaalo oba ofuna ebizimbamubiri mu bujjuvu.

  (ii) Ebireetamaanyi            (Carbohydrates) 

Emmere eza ebisitaaki(Starches) n'ebisukaali(sugars) ze zikola ebireetamaanyi , emmere esinga okuvamu amasoboza (energy) agetaagibwa omubiri okukola egyagwo , ntegeeza mutereezabulamu(body metabolism).

Ebireetamaanyi(. Carbohydrates ) bivaamu namunigina z’amasoboza, eziyitibwa "nansoboza" (calories) ekitundu kimu kya kubiri mu Bamerika ate n’evaamu ebitundu bina bya kutaano ebya nansoboza mu byokulya omubiri bye gwetaaga(diet) y’Abafirika n’abomu Azia.

Emmere enganga mu bireetamaanyi(carbohydrate-rich foods ) ate era ze zzisinga okuvaamu ebizimbamubiri(proteins) mu bitundu by’ensi ebisinga. Muno mulimu Omukyeere., eng’ano, kasooli, ne lumonde .

(iii) Ebisukaali

           (Sugars) 

Ebvisukaali kiva mu bigambo by'Oluganda "Ebiriisa ebya sukaali"

Ebisukaali, ekitegeza ebiriisa ebirimu sukaali tebyetaagisa nnyo. Ebisukaali bivaamu nansoboza (calories) naye tebivaamu bizimbamubiri. Olw’ensonga eno ebisukaali biyitibwa "mmere etaliimu nansoboza”( empty calorie food).

Ebiwoomerera ebitali bya buli lunaku si bya buvune mu mubiri  gwa muntu  atatuulira awo nga taliiko ky’akola (active person)  naye ebiwoomerera ebiyitiridde biyinza okuvunza amannyo nga biriiriddwa wakati w’ebijjulo naddala nga biriiriddwa mu mmere ennyangu(snacks) ezikwatira mu mannyo(sticky foods). 

 (iv) Ebyassava ne Woyiro(Fats and Oils) 

Ebya Ssava ne Woyiro zivaamu amaanyikasoboza mangi mu mubiri. Woyiro(oirs) gaba masavu ga kakulukusi(liquid) fats) .

Amasavu mu mmere eyetaagibwa omubiri(diet) getaagisa olw’obulamu obulungi kubanga gakola vitamiini ezimu ezeetagibwa mu mubiri , gabikkirira ku bitundu by’omubiri ebimu eby’enkizo , ge gamu ku bikola obutaffaali bw’omubiri, ate era gayamba okukuuma tempulikya y’omubiri.

Amasavu era galwiisawo omuntu okulumwa enjala olw’okuba nga mugattiko gw’emmere ogulimu amasavu gumala akaseera kawanvuko mu lubuto.Bannandiisa (nutritionists) baawula wakati dayati z’amasavu ez’enjawulo :

(a)Amasavu amabugaanua(Saturated fats). Gano gaba mu mbeera ya nkalubo (solid form) ate nga gasibuka mu kulya nnyama ya bisolo.Mu mmere eriibwa esinga gava mu masavu ga nnyama. Amasavu agabugaana gayinza okulunnyisa obunji bw'amasavu ageetagibwa mu musaayi(cholesterol) .Amasavu ago mu musaayi, sabusitasi ey’oluzigozigo(waxy) ekolebwa omubiri okukozesebwa amazzi ag’enjawulo agakutulakutula emmere mu lubuto(digestive juices) n’emirimu emirala.

Amasavu mu musaayi gabaamu mu mubiri awatali kufa ku ki ekiriiriddwa. Ssinga obutaffaali bw’omubiri buba tebukyasobola kuyingiza kolesito ono olw’okuba ayitiridde atandika okugumba ku bisenge by’emiyitiro gy’omusaayi kin one kiviirako okugifunza. Kino kiyinza okuleetawo endwadde z’omutima oba ekikutuko.

(b) Amasavu agatabugaana(unsaturated fats). Gano gaba masavu ga bimera.

(v) Minero

      (Minerals) 

Minero (minerals) teziva mu nsolo oba ebimera . Ziva mu bitali biramu . Buli kika kya mmere kibaamu minero ezetaagisa(essential minerals). Kino kiba kitegeeza nti minero ezisinga nnyangu okufuna mu bunji obwetaagisa omubiri , okujjako ayani(iron) mu baana abali wansi w’emyaaka ena n’abawala abali mu myaka gya kavubuka(adolescent girls ) n’abakazi mu myaka egizaala.

Bano betaaga ayani munjiko okusinga abeera mu dayati eya bulijjo. Ayani ayamba okuzimba obutaffaali bw’omusaayi obumyuufu (red blood cerls) awamu n’okuyamba omusaayi okutambuza wokisijeni okuva mu mawuggwe okudda mu buli kataffaali ka mubiri .

Ayani ayinza okujjibwa mu bunji mu nnyama, naddala ekibumba, enjuba y’eggi , n’enva endiirwa ezakiragala omukwaafu.

Buli muntu yetaaga ne kalisiyaamu(calcium) buli bbanga. Minero eya kalisiyaamu ezimba amannyo n’amagumba ate era yetaagisa omusaayi okukaliiririra(blood clotting). Kairisiyaamu ava mu mmere nga amata, kiiizi akaluba(hard cheese) , ebikoola ebyakiragala , ebinyeebwa, n’obwennyanja obutono nga sadiiniya(sardines) obulina amagumba agayinza okumeketebwa.

Minero endala ye posifalaasi(phosphorus) ekolagana ne kalisiyaamu okukola amaanyo n’amagumba amagumu. Dayati evaamu ebizimbamubiri ne kalisiyaamu eby’amaanyi era evaamu posifalaasi amala. Minero endala mulimu sodiyaamu, potasiyaamu, ayodiini, maginesiyaamu, zinki ne kkopa.

(vi) Vitamiini

         (Vitamins) 

Vitamiini nnyingi ddala nga n’ezimu tezinnaba kuvumbula. Kino kitegeeza gy’okoma okulya emmere ey’ebika ebye’enjawulo gy’okoma okufuna vitamiini ennyingi.

Buli kiramu kyetaaga vitamiini okukula n’okuba ekiramu obulungi. Omubiri gulabika tegusobola kwekolera vitamiini zagwo , ekintu ekigwetaagisa okuzijja mu mmere eba eriiriddwa, Buli vitamiini erina omulimu gwa njawulo gw’ekola mu mubiri. Okutomeggana kwa kemiko mu mutereezabulamu mu mubiri kwetaagisa vitamiini nnyingi era okubulawo oba obuyitirivu bw’emu kiyinza okutaataganya enkola y’endala.

Waliwo vitamiini ezimerenguka mu masavu (Fat-soluble vitamins). Muno mulimu vitamiini nnya--A, D, E, ne K—era eziyitibwa vitamiini ezimerenguka mu masavu(fat soluble vitamins). Zikutulwakutulwa ne ziyingizibwa okuyita mu masavu agabeera mu dayate .

(d)Vitamiini A . Eno yetaagibwa okukola amagumba amagumu, okulaba obulungi, n’okukola olususu olulungi. Esangibwa mu bibala n’enva endiirwa ebyakiragala omukwafu ne kyenvu .

(e)Vitamiini D. Eno yetaagibwa abaana kubanga eyamba kalisiyaamu okukola amannyo n’amagumba ematereevu ate nga magumu ddala. Omusana ogutuuka obutereevu ku lususu guyamba omubiri okwetondekerawo vitamiin D. Abaana neb a bbebi batera okwetaaga nakongereza(supplement) ya vitamiini D Infants and young chirdren often need a vitamin D supplement. Kyokka amata agasinga gongerebwamu vitamiini D mu kukolebwako mu makolero.

(f)Vitamiini E . Eno eyamba okukuuma vitamiini A n’obutaffaali bw’omusaayi obumyufu(red blood cerls). Esangibwa mu mmere enyingi era kumpi buli muntu afuna emumala.

(g)Vitamiini K .Eno y’emu ku vitamiini ezikolebwa bakitiiria mu mubiri gw’omuntu munda. Bakitiiriya zizo zibeera mu kyenda munda . Omuwendo omutono era gusangibwa mu bikoola bya kiragala eby’emboga, n’ekibumba ky’embizi .

"Vitamiini ezimerenguka mu masavu"(Fat-soluble vitamins ) ziyinza okuterekebwa mu mubiri okumala ekiseera ekiwanvu naddala mu binywa eby’amasavu ne mu kibumba.

Vitamiini ezimerengukira mu mazzi (Water-soluble vitamins). Vitamin eziri mu kibinja kya B ziyamba okukuuma olususu olulamu n’ensengekera y’obusimu(T nervous system) ekola obulungi.

.Vitamiini eza B era ziyamba okujja amaanyikasoboza (energy) mu bireetamaanyi(carbohydrates). Ate vitamiini C yetaagisa okukuuma amannyo nga malamu n’okusobozesa omubiri okuyingiza ayani(iron). Vitamiini zino ezimerengukira mu mazzi (water-soluble vitamins) teziwangaala mu mubiri .Kino kitegeeza nti ebiriisa ebizirimu birina okuliibwa buli lunaku. .

(viii) Amazzi

       (Water) 

Amazzi gali ebikumito 60 ( 60%) eby’omubiri gw’omuntu omukulu Okusobola okuba omulamu ,buli kataffaali mu mubiri kalian okubisiwazibwa amazzi.Amazzi gakola kinene mu kikyusabuziba(chemical reactions) mu mubiri era getaagisa okutambuza ebiriisa ebirala , okwenkanyankanya tempulikya z’omubiri , n’okufulumya kazambi(wastes removal).