HARAGIRIMANA Dieudonne
Imbuto nubwo rimwe na rimwe kubera isukari ibonekamo ishobora kubangamira urugendo rwawe mu gihe wifuza kugabanya ibiro, gusa hari zimwe na zimwe zibonekamo intungamubiri nziza ku buzima bwawe ndetse na calories nke; zigufasha kumva uhaze igihe kirekire, bityo bikakurinda kurya cyane no kwiyongera ibiro utifuza.
Imbuto zagufasha kugabanya ibiro
1. Pome/Apple
Niba wifuza kugabanya ibiro, pome ishobora kugufasha kubigabanya mu buryo bwihuse. Pome ibonekamo calorie nke (iringaniye ibonekamo nka calories 50) kandi nta binure cg umunyu ubonekamo.
Ubushakashatsi bwakorewe ku bagore, bwerekanye ko abaryaga pome 1 mbere yo kurya buri munsi batakaje ibiro cyane, ugereranyije n’abatarayiriye.
Kurya pome 1 mbere yo kurya bishobora kukurinda kurya ibiryo byinshi, no kukurinda kwiyongera ibiro cyane.
2. Umuneke
Umuneke ubonekamo calorie nkeya ugereranyije n’intungamubiri zibonekamo (uringaniye ubonekamo calories 100). Ni isoko nziza y’imbaraga nko mu gihe umaze gukora sport cg utariye. Ufasha mu gutuma igipimo cy’umuvuduko w’amaraso gihora ku rugero rukwiye, kurinda no kurwanya constipation no kurinda aside nyinshi mu gifu.
3. Avoka
Avoka ni isoko y’ibinure byiza kandi by’ingenzi cyane ku mubiri bishobora kugufasha guhorana ibiro bikwiye no kukurinda gufata ibinure byangiza ubuzima.
Kongera avoka ku mboga cg salad ugiye kurya bifasha kwinjiza intungamubiri zose ziri muri izo mboga mu mubiri.
4. Watermelon
Watermelon iza mu mbuto z’ingenzi ugomba kurya mu gihe wifuza kugabanya ibiro, zigizwe ahanini n’amazi 90%, ndetse zibonekamo calories nke cyane (zigera kuri 30 calories).
Ibonekamo acide amine y’ingenzi yitwa arginine, ifasha mu gutwika ibinure cyane. Watermelon ituma utagira inyota, igafasha no kumva uhaze cyane, byose bikagufasha kutaryagagura cyane no kwiyongera ibiro mu buryo budasobanutse.
5. Amapera
Amapera abonekamo fibres zihagije ndetse na calories nke. Arimo urugero ruri hasi rw’isukari, kandi afasha urwungano ngogozi gukora neza bityo bikarinda ibiryo kenshi gutinda mu nda, nabyo bishobora gutuma ibiro byiyongera cyane.
6. Inkeri
Inkeri (strawberries) zibonekamo calories nke cyane, zikaba zikungahaye cyane ku bisukura umubiri n’ibifasha gusohora uburozi (antioxidants).
Kurya inkeri kenshi bifasha kwirinda indwara z’umutima n’amaso, ndetse no kongera ubudahangarwa bw’umubiri.
7. Amacunga
Mu gihe wifuza kugabanya ibiro cg se guhorana ibiro bikwiye, amacunga ni imbuto ugomba kwibandaho kuko zibonekamo calorie nke (icunga ringana na garama 100 ryavamo calories 47), bityo kuyarya bikaba byakurinda kuryagagura ibyo udakeneye kenshi, bikagufasha guhorana ibiro bikwiye.
Izi mbuto zose muri rusange zibonekamo fibres nyinshi, kandi kurya ibikungahaye cyane kuri fibres, bifasha kumva uhaze kandi wariye calories nke, bityo bikagufasha kutiyongera ibiro cyane no kubigabanya igihe ari byinshi.
