Ese ukekako Kumera neza cyangwa kugira umubiri mwiza ufite imbaraga biterwa no gukora imyitozo ngororamubiri gusa?. igisubizo ni oya!

Imirire myiza ni ishingiro rya byose. Uburyo urya buri munsi bufite uruhare runini mu buryo umubiri wawe umera: uko usa, uko wiyumva, n’uko ukora.

dore  ibiribwa by’ingenzi ukwiye kurya niba ushaka kumera neza – yaba mu gukomera kw’imikaya, kugira imbaraga, gusa neza no kugira ibiro bikwiye:

1. Ibirimo intungamubiri zubaka umubiri (Proteins)

Ibiribwa birimo poroteyine bifasha mu gukomeza imikaya, gusana ingingo zangiritse no kurinda umubiri gucika intege.  Ibikubiye muraya moko:

• Amagi
• Inyama zitari nyinshi cyane nk’inyama z’umutuku (inka, ihene)
• Inkoko n’amafi
• Ibishyimbo, soya, dodo
• Amata n’ibiyakomokaho (yogurt, fromaje)

  2. Imbuto n’imboga

Imbuto n’imboga ni isoko ikomeye ya vitamins, antioxidants na fibres, byose bikenewe ngo umubiri usukurwe, wiyubake, unarwanye indwara. Imboga n’imbuto ziboneka ahantu hose kandi ntabwo zihenze cyane ugeraranije n’akamaro zifiye umubiri wacu.  abahanga mu by’imirire batugira inama  yo Kurya imboga buri munsi nibura inshuro 2-3, no kurya imbuto hagati y’amafunguro.

zimwe mu zigenzi zikunze kuboneka twavugamo:

• Karoti,
• epinari,
• ibitunguru,
• ibishyimbo bya kijyambere
• Pome,
• watermelon,
• inanasi,
• avoka,
• amapapayi.

  3. Ibiribwa bitanga ingufu  bikungahaye kuri Carbohydrates

Umubiri wacu ukenera ingufu cyane kuko naho uba wazitakaje .Si byiza kurya  ibiryo bitariho byibuze rimwe mu moko y’ibiribwa akungahaye kur carbohydrates , kuko byifimo  isukari nkeya kandi bikaba bifasha ubwonko gutekereza cyane. bimwe muribyo twavugamo:

• Imyumbati,
• ibirayi,
• ibijumba
• Ibigori n’isombe
• Umuceri w’umweru n’ufite agasigazwa (brown rice)
• Umutsima ukomoka ku ifu y’amasaka,
• amasaka ubwayo,
• n’ibigori

4. Ibibiribwa byifitemo ibinure byiza.

Ibinure  si ko byose ari bibi. Hari ibinure byiza umubiri ukeneye kugira ngo ukore neza, ibinurebyiza  birinda umutima kurwara,nituma umubiri utumagana ugahorana itoto. urugero:

• Avoka
• olive oil)
• Imbuto zifite amavuta: amande, tungurusumu, sesame
• Amafi arimo amavuta nka sardine na salmon

5. Amazi

Amazi afatwa nk’isoko y’ubuzima ,Kunywa amazi ahagije ni inkingi ya mwamba mu kugira umubiri ukomeye. Amazi afasha mu gusohora imyanda, kurinda umwuma, n’imikorere myiza y’imikaya. Nywa nibura litiro 2.5 ku munsi, ibyo ubigeraho wihaye intego yo kwitwaza icupa ry’amazi  aho ugiye hose.

6. Kwita ku masaha yo kurya.

Kugira ngo umubiri ube fit, si ukubura ibiryo ahubwo ni kurya igikwiye ukakirira igihe gikwiye, kurya ibiryo bifite akamaro kandi ku rugero rukwiye. irinde kurya nijoro cyane cyangwa ibiryo byinshi bitarimo intungamubiri
Siga akanya ko kuruhuka nyuma yo kurya . sibyiza guhita wirukanyoira muburiri urangije kurya.

7. Gendera kure ibiribwa byo munganda 

Niba ushaka kumera neza, siga inyuma ibiryo byakorewe munganda ,  kenshi biba birimo amavuta menshi, isukari nyinshi,Ibinure byinshi cyane biva mu nyama cyangwa ibintu bitetse mu mavuta menshi.
Ibiribwa byahinduwe cyane (processed food)cg amafunguro ry’ako kanya yangiriza umubiri ariho haviramo umubyibuho ukabije.

Uburyo urya ni bwo bugena uko umeze. Kumera neza si ibintu by’igihe gito – ni imibereho n’imyifatire myiza irambye. Hitamo buri munsi ibiryo bifite intungamubiri, bikwiye ku rugero, kandi ukunde  n’imyitozo ngororamubiri.Isano hagati y’imirire n’ubuzima bwawe ni nk’isano iri hagati y’amavuta n’imodoka  iyo abuze, ntishobora kugenda.