HARAGIRIMANA Dieudonne
Amafunguro atagomba kukugerera mu nda niba ushaka gutakaza ibiro ntugire umubyibuho ukabije:
1.Amafiriti
Abenshi iyo bavuze ifiriti bahita bumva iy’ibirayi. Nyamara ibyo kurya byose bitetswe mu mavuta gusa nta mazi, byitwa ifiriti. Yaba iy’intoryi cyangwa amashu, yaba iy’amateke cyangwa karoti, cyangwa iy’inyama, ifiriti zose usabwa guca ukubiri nazo niba ufite gahunda yo kugabanya ibiro byawe.
Aho kurya amafiriti, ahubwo yoboka ibitogosheje mu mazi n’ibibisi kuko nibyo bizagukuramo ibinure bigufashe kugabanya ibiro.
2.Inyama zitukura
Inyama zitukura nubwo zo atari mbi nk’amafiriti, ariko nazo kuzirya byongera ibinure aho kubigabanya. Zikungahaye ku binure bityo zongera ubwinshi bwa calories muri wowe. Nubwo ukeneye poroteyine ariko wazikura ahandi hatari mu nyama zitukura, nko mu nyama z’umweru cyangwa se ibikomoka mu nyanja no mu bishyimbo na tofu.
3.Ibinyampeke byanyuze mu ruganda n’ibyongewemo isukari
Ibinyampeke byanyuze mu ruganda twavuga ifarini y’ingano, umuceri w’umweru, injugu, za spagethi na macaroni n’ibindi bikomoka ku binyampeke biba byanyujijwe mu nganda nk’imigati, amandazi n’ibindi. Imigati wakoresha iy’ikigina ndetse n’ifarini ukayisimbuza ifu y’ingano n’izindi mpeke zuzuye.
4.Ibikomoka ku nyama
Ibikomoka ku nyama tuvuga hano ni ibindi bitunganywa bivuye mu nyama harimo za bacon, sosiso, hot dogs n’ibindi.
Ibi uretse kuba bikungahaye ku binure binongerwamo sodium kugira ngo bibashe kubikwa igihe kirekire. Iyi sodium iyo ibaye nyinshi mu mubiri ituma udasohora amazi, maze uretse kwiyongera kw’ibiro bikaba byanagutera kwiyongera k’umuvuduko w’amaraso.
Urugero ni uko agace ka sosiso kaba karimo 75calories, garama 6 z’ibinure na 187mg za sodium.
5.Ibyo kunywa bya soda na byeri
Ibyo kunywa bya soda bibonekamo amasukari menshi kandi atandukanye na za calories nyinshi ku buryo niba ushaka gutakaza ibiro atagakwiye kukugerera ku meza. Inzoga za byeri nazo zimenyerewe ku izina rya rufuro zikaba ziri mu byongera ibinure cyane cyane byo ku nda kuko zituma isukari umubiri winjije uyihinduramo ibinure.
Urugero ni uko ubwoko bumwe bwa soda usanga icupa ryayo rimwe ririmo 150 calories na 40g z’isukari.
Niba ushaka kuryoherwa n’ibyo unywa washyiramo ubuki, uretse ko ubusanzwe amazi arimo indimu niyo aba ari meza ku wifuza gutakaza ibiro, aba afite akaryohe.
