Imirire Ubuzima

Mu gihe wonsa: Amwe mu mafunguro yo kureka cyangwa kugabanya

Nubwo ibigize amashereka ari umubiri w’umubyeyi ubitunganya, ariko ntibibuza ko imirire cyangwa iminywere yawe bigira uruhare runini mu cyanga cy’amashereka, kwiyongera cyangwa kugabanyuka kwayo ndetse no kuba hari intungamubiri zimwe zishobora kwiyongera cyangwa kugabanyuka.

Ababyeyi benshi baba bazi ibyo barya cyangwa banywa amashereka akiyongera dore ko kuri bo kkonsa umwana akijuta biba bihagije. Ariko nanone hari ikindi baba bakwiye kuzirikana: Ayo mashereka yonse arimo iki?

Aha rero niho hahita haza bimwe mu byo umubyeyi wonsa aba atemerewe kurya/kunywa cyangwa se akabigabanya kugirango bitagira ingaruka ku mashereka umwana yonka.

 

Iyi nkuru ni byo igiye kuvugaho

  1. Amafi arimo mercure nyinshi

Ubusanzwe amafi ni meza muri rusange kuko akungahaye ku binure bya omega-3 bikaba ingenzi mu mikurire y’ubwonko bw’umwana, kandi iyi omega-3 ntikunze kuboneka mu yandi mafunguro

Gusa nanone habaho amafi aba afite mercure nyinshi, uyu ukaba umunyungugu ushobora kuba uburozi cyane cyane ku bana bato aho bishobora kubangiriza urwungano rw’imyakura maze bigatuma basyigingira mu mikurire yabo cyane cyane kuvuga, kureba no kwitegereza, gukoresha imikaya,

Niyo mpamvu amafi arimo mercure nyinshi, cyane cyane amafi yo mu mazi magari kandi akunze kwibira akaba hasi ku ndiba, umugore wonsa asabwa kuyirinda, ku nyungu z’umwana we. Amwe muri yo twavuga ni mackerel, tuna, shark, swordfish na tilefish.

Amafi yandi yayafata ariko na yo ntayarye inshuro zirenze 2 mu cyumweru

  1. Inzoga

Kuva utwite kugeza ubyaye, usabwa kugabanya inzoga unywa byanashoboka ukazihagarika. Impamvu ni uko alukolo burya yivanga mu binure, kandi amabere ni kimwe mu bice by’umugore bibonekamo ibinure byinshi. Ikindi amashereka na yo ubwayo abamo amavuta, bivuze ko alukolo kuyajyamo byoroha cyane.

Ubwinshi bw’inzoga unywa buvuze ubwinshi bwa alukolo ijya mu mashereka kandi ubushakashatsi bwerekana ko nyuma y’iminota 30 unyoye inzoga, iba yageze mu mashereka ikagumamo kugeza amasaha hagati ya 2 na 3. ariko aha ni mu gihe wanyoye igipimo kimwe cy’inzoga, uko ziba nyinshi niko zigutindamo.

Niba utabasha kureka inzoga, ni byiza kumenya igipimo ntarengwa kandi waba wayinyoye ukonsa umwana hashize byibuze emasaha 2 urangije kunywa.

 

Ibipimo bivuga gutya:

  • Niba wanyoye inzoga yo mu bwoko bwa byeri, usabwa kutarenza 355mL (ubwo ni agapeti kamwe)
  • Niba wanyoye divayi/wine usabwa kutarenza 125mL
  • Naho niba wanyoye likeli, ni ukutarenza agashoti kamwe, ni ukuvuga 45mL

Kunywa inzoga nyinshi bigabanya igipimo cy’amashereka ku kigero cya 20%, bitera umwana kudasinzira neza ndetse mu myaka iri imbere akazagira ikibazo cy’ubwenge budakora neza uko bikwiye

  1. Caffeine

Iboneka mu cyayi cyaba igisanzwe cyangwa the vert, ikanaboneka mu ikawa. Ariko si ho gusa tuyisanga tunayisanga muri shokola, ibinyobwa byongera ingufu nka za RedBull, XL, ndetse no muri Coca-Cola n’ibindi binyobwa yongerwamo (caffeinated drinks).

iyi caffeine iyo igiye mu mashereka umwana akayonka, igifu cye ntikibasha kuyishwanyaguza, bityo ikibika bikaza gutera umwana ibimeze nko kwivumbura no kubura ibitotsi.

Ku mugore wonsa asabwa kutarenza 300mg za caffeine ku munsi ni ukuvuga udutasi tutarenze 2 tw’ikawa cyangwa 3 tw’icyayi

Naho ibindi bisigaye ibonekamo basabwe kutabinywa, na cyane ko uretse caffeine hari n’ibindi biba byongewemo

  1. Ibyo mu nganda

Ntabwo ibituruka mu nganda byose ari bibi, kuko burya na kawunga twavuga ko iva mu ruganda dore ko idahingwa hahingwa ibigori. Ariko ibindi byose ugura bitunganyijwe ugahita urya, kenshi biba byongewemo za calories, ibinure bitari byiza, isukari cyangwa umunyu. Ugasanga nta fibre wabonamo, vitamini nyinshi zangiritse ndetse n’imyunyungugu imwe yakuwemo ahubwo hongewemo imiti ngo bibikike igihe. Ibi kubirya wonsa bishobora gutuma umwana wawe akura ari byo ararikira, kuko burya icyanga n’ibigize ibyo urya bigira uruhare mu mahitamo y’umwana wawe iyo atangiye kurya.

Ibindi wazirikana

Kuko icyanga cy’ibyo urya kinajya mu mashereka yawe, si byiza kurya ibirimo ibirungo byinshi, urusenda rwinshi, kuko bibangamira umwana akaba anashobora kwanga konka

Ikindi niba ukoresheje amata cyangwa soya ukabona biri kugira ingaruka ku mwana wawe, ni byiza kubivaho kuko ubwo aba abigiraho ubwivumbure.

Nubwo abana batandukanye, ariko hari ibimenyetso bahuriraho bitewe n’uko ibyo wariye bikajya mu mashereka byabaguye nabi. Muri byo twavuga:

 

  • Uduheri
  • Kwituma hakazamo amaraso
  • Impiswi
  • Kuruka
  • Kugomera
  • Gufungana amazuru
  • Gupfuruta
  • Ibituragurike, aha akanini bikaba biva ku mata

Nugira ikimenyetso ubona ku mwana wawe kandi akaba yonka gusa, nta kabuza azaba afite ubwivumbure ku mafunguro wowe urya, ni ahawe kumenya ayo ari yo. Gusa akenshi ni amata, soya, ubunyobwa, inyama, amafi

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