Niba ushaka kubyibuha mu gihe gito cyane ihate aya mafunguro

Dore amwe mu mafunguro yagufasha mu ntego yawe yo kongera ibiro:

1 – Imineke

Ushobora kurya umuneke nyuma yo gufata ifunguro rya mu gitondo cyangwa se ukawuvanga na yaourt.

2 – Ibigori

Mu gihe wifuza kongera ibiro cyangwa kubyibuha, ni byiza gufata amafunguro arimo ibigori (igikoma, umutsima wabyo cyangwa se kawunga), imvungure n’ibindi.

3 – Inkoko

Umuntu wifuza kongera ibiro agirwa inama yo kurya amafunguro akungahaye kuri proteine, muri zo n’inkoko irimo.

4 – Amavuta

Umubiri ukenera amavuta kugira ngo ibiro byiyongere. Wakoresha aya Elayo, amamesa, ibihwagari n’ayandi.

5 – Umugati

Ushobora kuwurya ku ifunguro rya mu gitondo cyangwa se ukawurenza ku mafunguro yandi.

6 – Imbuto ariko zidafite amazi menshi (Des fruits secs)

7 – Ibinyampeke (céréales)

Abantu batagira umwanya wo gufata ifunguro ry’amanywa, akenshi bakunze gufata ifunguro rya mu gitondo ririmo ibinyampeke kuko rifata mu nda. Ibinyampeke rero binifashishwa n’abashaka kongera ibiro, bakagirwa inama yo kubifata kenshi.

8 – Fromage

Fromage ikize ku bitera imbaraga (calories), ikaba ifasha kongera ibiro vuba kandi mu gihe gito.

9 – Mayonnaise
Mayonnaise na yo ikungahaye ku bitera imbaraga ikaba ifasha mu kongera ibiro.