HARAGIRIMANA Dieudonne
Kuri ubu hari inkundura yo kugabanya ibiro ku bantu benshi dore ko kugira ibiro byinshi ari bimwe mu bikurura indwara zinyuranye z’umutima, diyabete, umugongo, imitsi n’izindi.
Nyamara usanga bamwe bavuga bati nagerageje guhindura imirire ariko nta mpinduka mbona. Aha rero hari icyo baba birengagije. Ihame ryo kugabanya ibiro ni rimwe gusa ridahinduka.
UGOMBA GUTAKAZA IBIRENZE IBYO WINJIJE.
Ibi rero benshi birabananira kuko usanga ku munsi yatakaje nka 500 Calorie gusa nyamara ugasanga yinjije 1000 Calorie.
Kugirango utakaze ibiro biragusaba kugira imirire uhindura. By’umwihariko ifunguro rya nijoro ukarya iridafite calories nyinshi. Amafunguro adafite calories nyinshi ya mbere ni imbuto. Nijoro byakabaye byiza ku ifunguro ufata uruhare runini ari imbuto kuruta ibindi.
Hano twaguteguriye imbuto zo wafungura nijoro zikagufasha mu rugendo rwawe rwo kugabanya ibiro.
Imbuto zagufasha mu kugabanya ibiro uziriye nijoro
1.Inkeri na pome
Pome ni urubuto rwiza rwo kuba warya igihe cyose dore ko pome iringaniye iguha Calories 95 gusa. Nyamara ubushakashatsi bunyuranye bwagiye bwerekana ko kuzirya bigabanya ibyago byo kugira umubyibuho udasanzwe kuko ifasha kugabanya ibiro. Inkeri mu moko yazo yose nazo ziguha Calories 50 gusa, uriye agakombe kazo.
Nyamara kuba zikungahaye kuri fibre na vitamin C bituma wumva uhaze niyo warya nkeya, bigatuma umubiri ukoresha ibinure biwurimo aribyo bizafasha kugabanya ibiro
2.Amacunga, watermelon, indimu
Izi ziri mu mbuto za mbere zikungahaye kuri vitamini C. nyamara nazo zifite calories nkeya. Nk’icunga ringana n’igipfunsi riba ririmo Calories 70 gusa, ahubwo wasangamo potasiyumu na folic acid bihagije.
Watermelon yo ikungahaye ku mazi naho calories ni hafi ya ntazo. Ibi nibyo bituma kurya izi mbuto nijoro bikurinda gusonza nyamara ukaba nta calories nyinshi winjije nuko umubiri ugakoresha ibinure byawo.
Imbuto zose ni nziza
Ubusanzwe muri rusange imbuto zose zibamo calories nkeya. Ubushakashatsi bwasohotse mu 2012 mu kinyamakuru the Journal of the American Dietetic Association bwemeje ko kurya imbuto zikubye kane ibindi urya ari bwo uba uri mu nzira nziza yo kugabanya ibiro. Niba bigeze nimugoroba ukumva ushonje cyane reba neza mu byo wariye ku manywa niba harimo imbuto zihagije nusanga ntazo abe ari zo wirira gusa nijoro. Imbuto zizwiho gutera igihagisha cyane twavuga imyembe, amapapayi, kuko harimo za fibres.
Ni iki wavanga n’imbuto
Nubwo twavuze ko imbuto nijoro zizagufasha kugabanya ibiro nyamara nanone ushobora kugira ibyo uvanga na zo.
Inkeri ushobora kuzivanga na yawurute, pome ukayivanga n’ubunyobwa bwaba bukaranze cyangwa ikinyiga cyabwo. Ushobora no gufata ka foromage ukakarenza ku macunga.
Src: umutihealth
