Imirire Ubuzima

Ibyokurya by’ingenzi niba ushaka kugabanya ibiro

Mu nkuru yatambutse twari twavuze ku mafunguro agera kuri 11 usabwa kugendera kure mu gihe cyose uri kuri gahunda yo kugabanya ibiro. Twabonyemo amafiriti, byeri, pizza, n’ibindi.

 

Nyamara kandi mu gihe hari ibyo usabwa kureka, hari ibindi, ku rundi ruhande usabwa kongera mu mafunguro yawe ukaba ari byo urya kenshi.

 

Hano twakusanyije noneho amafunguro 8 usabwa kurya kenshi kuko agufasha kugabanya ibiro kandi tunerekana impamvu ya buri kimwe.

  1. Avoka

Ushobora kuba uhise wikanga kuba avoka ijemo kandi bizwi ko ari ikinyamavuta. Yego ni byo avoka irimo amavuta ariko amavuta abamo ari mu bwoko bw’ibinure bituzuye, ibi rero ntacyo bitwara umubiri ahubwo bitera igihagisha bityo mu gihe uriye ibiriho avoka bituma urya bike maze umubiri wakenera ingufu ugakoresha ibinure.

Muri avoka kandi habonekamo izindi ntungamubiri nka fibre, potassium byose bigira akamaro mu igogorwa

  1. Amagi

Amagi akungahaye kuri poroteyine, amavuta n’intungamubiri nka vitamini D na choline. Poroteyine zirimo ni zo zituma amagi aba ingenzi ku wifuza kugabanya ibiro, kuko atera guhaga maze waza kurya ukarya bike kandi umubiri na wo uba wabashije gutwika ibinure

  1. Ibishyimbo

Ibishyimbo bibonekamo fibre nyinshi bigatuma na byo biba byiza igihe cyose wifuza kugabanya ibiro. Kurya ibishyimbo noneho ukaba wongeyemo imboga bigira akamaro kanini kuko uretse kugufasha kugabanya ibiro binagufasha mu kukurinda indwara zinyuranye zifata umutima. Birimo kandi poroteyine, calories zikaba nkeya

  1. Yawurute

Yawurute irunzemo poroteyine na probiotics zikaba nziza mu rwungano ngogozi no mu gutuma umubiri urushaho kumera neza. Gusa mu guhitamo yawurute ni byiza kureba itongewemo isukari kuko isukari yo ni ikizira igihe cyose ushaka kugabanya ibiro

  1. Amafi

Amafi aba akungahaye ku binure bya omega-3 kandi ibi binure bitera igihagisha bityo ibyo uriye bicye bikaguhaza bigafasha umubiri gutwika ibinure. Amafi yose wayakoresha ariko ubonye iya salmon byaba ari agahebuzo rwose

  1. Imbuto

Guhera ku binyomoro ukanyura ku nanasi udasimbutse imyembe pome amacunga n’amatunda, imineke ikazamo n’izindi mbuto zose ni ingenzi kuko zirimo isukari y’umwimerere. Izi mbuto wazirya igihe cyose haba mu gitondo ku manywa cyangwa nijoro, ndetse no hagati y’ifunguro n’irindi iyo wumva ushonje ni byiza kurya urubuto

  1. Injugu

Urabizi ko urya injugu ariko ukumva nturi guhaga? Ntuzatinye ngo nurya nyinshi zirakubyibushya kuko ahubwo uko zituraguritswa bituma zitakaza calories, bityo zikaba ntacyo zatwara umuntu ushaka kugabanya ibiro. Ahubwo zituma ushaka kunywa bityo ukinywera amazi akagufasha mu mikorere y’umubiri yo gutwika ibinure

  1. Ubunyobwa

Ubunyobwa kimwe na avoka na bwo bubonekamo ibinure ariko bikaba ibinure bituzuye, byiza. Bubonekamo kandi vitamini E, fibre na poroteyine ibi byose bikaba ingenzi ku muntu wifuza kugabanya ibiro.

 

Gusa dusoze ko atari aya mafunguro gusa ahubwo ni amwe mu yo washoboraga kuba waranze kurya ucyeka ko yakubyibushya.

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