Imirire Ubuzima

Ibyo wakora ukagabanya ibinure byo ku nda

Kuba ufite inda nini ibyo ubwabyo si cyo kibazo, nubwo bishobora kukubangamira mu kwambara ukaberwa. Ahubwo inda nini, ni imwe mu mpamvu zagukururira ibyago byo kurwara diyabete n’indwara zinyuranye z’umutima

Kenshi inda nini inagendana no kubyibuha, aho uba ufite kenshi ibiro bitagendana n’uko ureshya. Ku nda ho naho hagira ibipimo byaho aho iyo upimye umuzenguruko w’inda ugasanga ibipimo biri hejuru ya 102cm ku bagabo no hejuru ya 88cm ku bagore, hano uba uri mu bantu bafite mu nda hanini. Ibi bipimo ubifatira aharinganiye n’umukondo neza.

Gusa hari uburyo bwagaragajwe n’ubushakashatsi bunyuranye bwagufasha kuba wagabanya mu nda hawe nk’uko hano tugiye kubivugaho

    1. Tandukana n’isukari burundu n’ibindi byose yongewemo

Isukari iri ku isonga mu bintu bitera ibinure ku nda. Igizwe na fructose na glucose kandi fructose itunganyirizwa gusa mu mwijima. Iyo rero ibaye nyinshi umwijima uyihinduramo ibinure, bikajya kubikwa ku nda, ndetse n’umwijima ugira ibyo usigarana  (1)

Rero niba ushaka ko ibyo binure bivaho, irinde ikibyongera.

    1. Ongera poroteyine mu mafunguro

Niba ushaka kugabanya ibiro muri rusange usabwa kongera poroteyine mu byo urya. Zigabanya ubushake bwo kurya ku gipimo cya 60%, zituma umubiri ukoresha calories zigera mu 100 ziyongera ku zisanzwe zikoreshwa kandi zituma mu byo urya, ugabanyaho byibuze 400calories, bivuze ko iyo uriye ibikize kuri poroteyine ushobora gutakaza 500calories ku munsi. (2)

Ubushakashatsi rero bwemeza ko uko winjiza poroteyine nyinshi ariko ugabanya ibinure byo ku nda.

Ubwo rero mu byo urya gerageza kongeramo amagi, amafi, ubunyobwa, soya, ibishyimbo, ibishyimbo, n’ibindi bizwiho kuba bikungahaye kuri poroteyine

    1. Gabanya ibinyasukari

Kenshi ibinyasukari bizwiho gutera ubushake bwo kurya kandi kurya byinshi no kugira inda bifitanye isano ya bugufi. Iyo rero ugabanyije ibinyasukari urya, uba uri kwiyongerera amahirwe yo kugabanya ubunini bw’inda  (3)

Ndetse byagaragaye ko kugabanya ibinyasukari ari byiza kurenza kugabanya ibinyamavuta kuko imirire ntiba ingana.

Ikindi cyiza ni uko kugabanya ibinyasukari byihutisha kugabanyuka kw’inda no kugabanya ibinure ku mwijima

Ibinyasukari usabwa kwirinda harimo isukari isanzwe twabonye hejuru, umugati w’umweru, amandazi n’ibindi bifunyango byose, za cakes, imitobe igurwa ikozwe, inzoga za rufuro, soda zose

    1. Rya amafunguro akungahaye kuri fibre

Amafunguro akungahaye kuri fibre azwiho gufasha igogorwa kugenda neza. Gusa hano ukibuka ko fibre zose zidakora kimwe. Izigira akamaro mu kugabanya ibiro ni izishobora kwivanga n’amazi bigakora urusukume.

Izi akamaro kazo kanini ni ugutuma wumva uhaze kandi ariko nyuma ibyo wariye ntibiguheremo. (4)

Ahantu heza wakura izi fibres ni mu mboga rwatsi ndetse n’imbuto kimwe n’ibinyampeke wongeyeho igitoki

    1. Siporo

Siporo ni ingenzi mu gihe wifuza gutwika ibinure byo ku nda.

Kandi aha ntiwumve ko siporo ya abdomino gusa ari yo ivugwa kuko benshi bajya bibeshya ko yatuma ugabanya inda. Ahubwo ushiduka usigaye utonekara imikamba y’inda, aho kugabanya ubunini bwayo.

Ubushakashatsi bwakozwe mu byumweru 6 ku bakoraga abdomino ngo bagabanye inda bwasanze nta na gato kagabanyutseho (5)

Ahubwo siporo zikoresha umubiri wose muri rusange nko kwiruka, koga, gutwara igare, gusimbuka umugozi, zagaragaje akamaro ko kugabanya ubunini bw’inda muri rusange (6)

    1. Menya neza ibyo urya

Aha ni ho benshi bibananirira aho atamenya ubwoko agomba kurya ndetse n’ingano y’ibyo arya. Ushobora kwibwira ko uri kurya ibikize kuri poroteyine cyangwa se ibitarimo amasukari ariko ukaba wakabya kujya hasi cyangwa hejuru cyane.

Niba ushaka kongera poroteyine ku kigero cya 30% wenda, cyangwa se ushaka kugabanya calories 800 ku munsi ku byo urya, aha usabwa kubibara nyine.

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