HARAGIRIMANA Dieudonne
Niba ushaka gutakaza ibiro, hari ibintu usabwa kumenya neza ndetse no kwitaho. Usabwa kumenya ibyo ugomba kurya n’ibyo ugomba kwigomwa. Aha niho usanga benshi batakarira kuko yita ku kumenya ibyo agomba kurya cyangwa kunywa kenshi nyamara ntiyibuke kumenya ibyo agomba kwirinda kurya no kunywa.
Muri iyi nkuru twaguteguriye amwe mu mafunguro ugomba guca ukubiri na yo niba wifuza gutakaza ibiro.
Amafunguro atagomba kukugerera mu nda niba ushaka gutakaza ibiro
1.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, dore ko ari nayo meza ku wifuza gutakaza ibiro, aba afite akaryohe.
2.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.
3.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.
4.Ibikomoka ku nyama
Ibikomoka ku nyama tuvuga hano ni ibindi bitunganywa bivuye mu nyama harimo za bacon, sosiso, hot dogs, …
Ibi uretse kuba bikungahaye ku binure binongerwamo sodium kugirango 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.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.
Ibyongerwamo amasukari twavuga ibisuguti, keke, za bombo na shokola. Ibi nubwo biryohera ariko wabisimbuza imbuto n’imitobe y’imbuto itongewemo amasukari; imyiza ikaba iyo wowe wikoreye kuko ntiwakizera 100% ko iyo waguze koko nta gasukari bongeyemo.
Si ibi gusa usabwa kwirinda ariko biri ku isonga mu byo ugomba kwirinda niba ushaka kugabanya ibiro.
Src: umutihealth
