HARAGIRIMANA Dieudonne
Muri iki gihe abantu benshi bari mu nkundura yo gushaka uko bagabanya ibiro dore ko kugira ibiro birenze ibikenewe bifite ingaruka nyinshi ku buzima harimo indwara zinyuranye z’umutima, diyabete ndetse n’ibibazo mu myororokere.
Nyamara kandi hari n’abandi bifitiye ikibazo cyo kugira ibiro bicyeya bakaba bashaka uko bakongera ibyo biro. Nubwo hari bamwe nyine baremye gutyo ku buryo kongera ibiro kuri bo bitaba byoroshye, ariko nanone hari abagira ibiro bicye bitewe n’imirire, akazi, indwara; aba rero kuba bakongera ibiro byashoboka.
Kongera ibiro bisaba iki?
Kugirango ibiro byawe byiyongere usabwa kwinjiza calories zirenze izo ukoresha. Urugero niba winjiza 2500Cal ugakoresha 2000Cal bivuze ko usigaranye 500Cal. Izi rero nizo zizatuma ubasha kongera ibiro.
Bivuze ko kugirango wongere ibiro usabwa kwita ku kumenya ibyo ufungura, kandi nanone ukibuka ko kongera ibiro Atari ukuba igifufumange, kuko hari igihe wongera umubyibuho kubera ibinure byinshi nyamara ibiro ntabyo.
Tutitaye ku cyateye kunanuka, niba ushaka kongera ibiro hano twaguteguriye ibyo wakora bikagufasha.
1. Rya kenshi
Nubwo benshi bazi ko kurya byinshi aribyo byiza, ariko kurya kenshi nibyo byiza kurutaho. Kuko uko urya kenshi niko uha umwanya umubiri wo gukamura intungamubiri mu byo wariye no kuzikoresha. Byibuze ifunguro ryamu gitondo na ku manywa ribe rihagije, naho nka saa yine, ni mugoroba na nijoro urye ibirimo imbuto cyane cyangwa amata.
2. Siporo
Siporo ni ingenzi kuko ituma ugira imikaya ikomeye kandi uko uyikora niko ukenera kurya. Siporo nziza niba wifuza kongera ibiro ni izikorerwa muri gym, n’izindi zisaba gukoresha umubiri cyane kandi wose. Aha ukazirikana ko nyuma ya siporo ufata ibikongerera ingufu nk’umuneke cyangwa umutobe wawo
3. Ifunguro rya nijoro
Nkuko hejuru twari tubibonye, ifunguro rya nijoro usabwa kuryitaho dore ko aba ari amasaha umubiri usa n’uhugiye mu gusana ahangiritse no kwiyubaka. Usabwa kurya ibikungahaye kuri poroteyine nk’amagi, inyama, amata n’ibiyakomokaho, ibishyimbo, soya n’ibizikomokaho.
4. Kugabanya ibyo unywa.
Niba ushaka kongera ibiro gabanya ibyokunywa ufata kuko ibyinshi bibamo calories nkeya kandi bigatuma wumva uhaze bityo umubiri ntiwinjize byinshi byawubaka. Ibyo kunywa nk’amata nibyo wakibandaho kuko arimo poroteyine na calories cyangwa se ukikorera imitobe, ukirinda iyo ugura itunganyije.
Udukoryo mu kurya twagufasha kongera ibiro
- Ifunguro ririmo calories nyinshi: Iri funguro rituma utita ku kurya byinshi, ahubwo byiza. Ubunyobwa n’amavuta yabwo, utubuto twa chia, umugati wuzuye, inyama z’inka ni bimwe mu birimo calories nyinshi.
- Dessert: Gufata akantu nyuma yo kurya nabyo ni ingenzi niba wifuza kongera ibiro. Chocolate, ubunyobwa bukaranze, igi, icecream, yogurt ni zimwe mu ngero z’ibyo wafata nyuma yo kurya niba wifuza kongera ibiro.
- Imbuto: Aho kunywa amazi cyangwa imitobe igurwa, fata imbuto uzishyire mu kamashini gasya noneho ntukamure ahubwo ubinywe byose (smoothie). Bikurinda guhaga cyane kandi ukaba winjije fibre na calories zose.
- Poroteyine: Poroteyine n’ubundi nizo zubaka umubiri. Amafi, fromage, amashu ya broccoli, inkoko, inyama, amata, ibishyimbo, soya ni bimwe mu biguha poroteyine.
- Kumenya calories winjiza. Kumenya ibyo urya ni kimwe, ariko nanone kumenya icyo bimara, ibikoreshwa n’ibisigara ni ingenzi. Mu mafunguro yawe ku manywa niba hatabonetsemo imbuto, ibikomoka ku matungo n’ibirimo poroteyine, gerageza nturare utabifashe.
- Ibinure byiza: Ibinure nabyo ni ingenzi gusa kugira ibiro ntibivuze buri gihe kongera ibinure. Amafi, avoka, umuhondo w’igi ni bimwe mu biguha ibinure byiza bidateje akaga.
