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Niba ushaka kugabanya ibiro byawe, irinde gufata aya mafunguro

Kugabanya ibiro ntibiba byoroshye, cyane cyane noneho iyo ufite ibiro birengeje urugero. Ibiro birengeje urugero ni ikibazo gikomereye ubuzima, kuko biri ku isonga mu bitera indwara zikomeye nk’izibasira umutima, diyabete, kanseri, kwigunga n’izindi zibasira imikorere y’umubiri.

Kugabanya ibiro ukagera ku rugero rukwiye bishobora kugufasha kwirinda ibyo byago byose, no kurushaho kugaragara neza.

Imyitozo ngorora mubiri ndetse no kurya neza biri mu byagufasha kugabanya ibiro niba ufite byinshi. Gusa rimwe na rimwe mu kubigabanya, benshi ntibamenya ibyo bagomba kwirinda kurya, byabafasha kugera ku ntego biyemeje.

Mu gihe ushaka kugabanya ibiro ugomba kwirinda kurya kenshi aya mafunguro

Nkuko hari ibiryo byagufasha gutakaza ibiro, hari n’ibyo ugomba kugabanya kuko byatuma aho kugabanuka, byiyongera cyane.

Ibyo kurya ugomba kwirinda mu gihe wifuza kugabanya ibiro

1. Ifiriti

Ifiriti yaba iy’ibirayi, ibitoki cg ibijumba ni bimwe mubyo kurya birimo amavuta menshi. Niba wikundira cyane ku birya, kunanuka ukwiye kubyibagirwa.

Ibamo calories nyinshi umubiri udakoresha ahubwo ukazibika nk’ibinure

Ibi biryo bibonekamo calories nyinshi ndetse n’ibinure, bituma aho kugabanya ibiro ahubwo byiyongera. Ifiriti izwiho kongera isukari mu maraso cyane kimwe n’urugero rw’umusemburo wa insulin, byose bituma urya ibiryo byinshi.

Amafiriti cyane cyane nk’ay’ibijumba abonekamo isukari nyinshi, kubera gutekwa mu mavuta ashyushye cyane bikora ikinyabutabire cyitwa acrylamide, kiboneka mu bitera kanseri.

Mu gihe wifuza kugabanya ibiro, ifiriti iza ku mwanya wa mbere w’ibyo ugomba kwirinda cg kugabanya cyane mubyo kurya byawe.

2. Imigati

 

Umugati w'umweru utera ibiro kwiyongera, niba wifuza kunanuka ugomba kuyigabanya
Umugati w’umweru (ibumoso) ugomba kuwugabanya niba wifuza kugabanya ibiro ukarya umugati ukozwe mu ngano zuzuye (iburyo) ubonekamo intungamubiri nyinshi 

Mu gihe wifuza gutakaza ibiro, ukwiye kugabanya imigati urya (aha turavuga imigati isanzwe, itari ikozwe mu ngano zuzuye).

Ibinyamasukari biboneka mu migati birabyibushya cyane kandi buriya kubera urugero rw’isukari ifite, nyuma y’akanya gato wumva ushonje, ukaba wakwifuza kongera kurya cyane. Ibinyampeke bikoze imigati byongera isukari yo mu maraso, bityo bikaba bishobora gutera diyabete no kwiyongera ibiro cyane.

Niba ukunda imigati, ariko ukaba ushaka gutakaza ibiro, ushobora kurya imigati ikozwe mu ngano zuzuye, kuko yo ikungahaye cyane kuri fibres, imyunyungugu ndetse na vitamin zitandukanye.

Ugomba kandi kugabanya ibiryo byose bikozwe mu ngano zituzuye nk’umuceri cg amakaroni, ukabirya gacye niba wifuza kugabanya ibiro.

3. Inzoga n’ibinyobwa bisembuye

Ibinyobwa bisembuye urebye nta ntungamubiri na nke kenshi usangamo. Niba wifuza kugabanya ibiro, ukwiye kwirinda inzoga.

Inzoga cyane cyane iza rufuro zongera ku buryo bukomeye ibinure cyane cyane ibyo ku nda

 

Mu gihe unyweye inzoga cyane cyane iza rufuro zikivanga n’ibyo wariye by’ibinyamasukari cg ibindi birimo proteyine nyinshi n’ibinure, zigabanya itwikwa ry’ibinure, zikongera ubushobozi bw’umubiri bwo kubika ibinure. Niyo mpamvu uzasanga, abanywi b’inzoga bazana inda mu gihe gito.

Inzoga n’ibinyobwa byose bibonekamo alukolo, byongera ikorwa ry’umusemburo wa cortisol wongera icagagurwa ry’imikaya, ukabika cyane ibinure. Ibi bigira ingaruka mu kongera ibiro cyane no kubyibuha cyane.

4. Soda n’ibinyobwa biryohera

Ibinyobwa kenshi tumenyereye nka fanta n’ibindi biryohera bikorerwa mu nganda, byongerwamo ibintu byinshi bituma bigira uburyohe, ibi byongerwamo bigira uruhare runini mu kongera ubushake bwo kurya cyane, bityo bigatuma wongera ibyo urya.

Mu gihe wifuza kugabanya ibiro ni ngombwa kubyirinda, ukibanda ku mazi cg se amazi arimo indimu. Waba ushaka ibiryohera ugashaka uburyo wikorera umutobe w’umwimerere, atari iyanyujijwe mu nganda yongerwamo ibiyiryoshya.

5. Margarine

Margarine benshi bakunze gushyira ku mugati, cg se bakayirya mu biryo, yuzuyemo ibinure (hydrogenated fats) byangiza umubiri kurusha ibisanzwe byuzuye (saturated fats) biboneka mu mavuta y’inka.

Uretse kuba yatuma wongera ibiro, inongera ibyago byo kuba wakwibasirwa n’indwara z’umutima.

Ibyo kurya bibonekamo cyane ibinure bibi (hydrogenated fats), bitera kandi indwara za diyabete, bitewe n’ukwinangira k’umusemburo wa insulin ku mubiri.

6. Ibyo kurya birimo amasukari menshi

Amafunguro arimo isukari nyinshi ni bimwe mubyo ukwiye kwirinda cyane mu gihe wifuza gutakaza ibiro.

Ibi byo kurya, abenshi bakunze kurya mu gitondo (nka za cake, ice cream kimwe n’ibindi binyampeke birimo amasukari menshi), kubera amasukari menshi aba arimo, umubiri ubihindura ibinure kugira ngo bibashe kubikika. Ibyacishijwe mu nganda byo byongera umubyibuho ku buryo bukabije.

Niba ukunda kurya ibinyampeke ni ngombwa kwibanda cyane ku bikize kuri fibres, kuko byagufasha kugabanya ibiro.

Mu gihe wifuza gutakaza ibiro, ibi ni bimwe mu byo kurya by’ingenzi ugomba kugabanya.

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