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Ubwoko bw’ibiribwa 10 bishobora gutuma ugabanya umubyibuho ukabije

Yanditswe na: Niyibizi Honoré Déogratias
Taliki:16/01/2020 16:24
0

Ushobora kuba umaze igihe wifuza kugabanya ibiro ariko ukabona ahubwo birushaho kwiyongera. Ikibazo si uko bidashoboka ahubwo ni uburyo ubikoramo, n’ubwoko bw’ibiribwa ufata. Hano hari ibyo wazajya utegura ku mafanguro yawe bikagabanuka utagombye kwiyuha akuya.



Muri iyi minsi kubera imibereho n’ubuzima bwagiye buhinduka, byagiye bituma ibibazo bimwe na bimwe bigenda biba ingutu, kandi bikaza bihetse ibindi. Aha turavugamo n’ikibazo cy’umubyibuho ukabije kandi iyo umaze ku kwataka, umutima, diyabete nabyo biba biri aho hafi mu nzira. Kugira ngo urinde ubuzima bwawe hano tugufitiye urutonde rw’ibiribwa wazajya utegura bikagufasha kugabanya ibiro.

1.       Amagi

N'ubwo abantu batinya gufata amagi kubera akungahaye ku binure byinshi ariko byagaragaye ko ashoboye gukemura ikibazo cy’umubyibuho ukabije. Ubusanzwe amagi azwiho kongera ibinure bibi (Bad Cholesterol) mu bantu bamwe na bamwe ariko ari mu mafunguro meza wafata mu gihe ushaka gutakaza ibiro. 

Amagi afite protein nyinshi ndetse n’ibinure. Ku bushakashatsi bwakorewe ku bagore 30 bafite umubyibuho ukabije, bayafata ku mafunguro ya mu gitondo aho gufata ibindi byo mu nganda, bagaragaje kumva banyuzwe ku buryo batongera gukenera kurya mu ma saha 36. Mu byumweru umunani byakurikiyeho ku bayafataga ku mafunguro ya mu gitondo basanze baragabanuye ibiro.

2.       Imboga rwatsi zifite ibibabi.

Harimo nka epinari, collards n’izindi. Izi mboga zikaba zifitemo ubushobozi bwinshi butuma zigabanya ibiro. Urugero kuba zifitemo ibinyamasukari bike na Calories ariko zikaba zifitemo utudodo twinshi (fibers). Kurya izi mboga ni bumwe mu buryo bwo kongera ingano y’ifunguro ryawe kandi utongereye calories. Izi mboga rero zikaba ari ingenzi kuko zikize ku bitunga umubiri cyane cyane amavitamini afasha gutwika bya binure noneho ibiro bikagabanuka.

3.       Ibirayi bitogosheje

Ibirayi byifitemo ibanga rituma bigabanya ibiro, no gutanga ubuzima bwiza. Bikaba byifitemo intugamubiri hafi ya zose wakenera. Iyo ubitetse ukabireka bigasa n’ibikonja ikora ibintu bimeze nk’ubudodo (fibers) bigirira umubiri akamaro harimo no kugabanya ibiro.

4.       Amafi yitwa Tuna

Tuna ni ubwoko bw'amafi butagira ibinure byinshi. Ubu bwoko bw'aya mafi bukaba bukunze gukoreshwa n’abantu bashaka kugira imibiri idasanzwe (body builders) aho barya poroteyine nyinshi ariko batinjiza ibinure byinshi mu mubiri. Mu gihe waba ushaka ko agufasha jya urya aya mafi ariko adatetse mu mavuta ahubwo atetse mu mazi.

5.       Ibishyimbo n’ibinyamisogwe

 Ibi biribwa bikaba bikize cyane kuri poroteyine no ku mafufu (starch) bikaba binabonekamo bwa budodo bufasha umubiri ku buryo bituma umuntu ahaga. Ikibazo kijya kibaho ni uko abantu bamwe usanga bagira ikibazo kuri byo, bisaba kubitegurana ubushishozi.

6.       Isupu (soups)

Ibiryo byinshi bidateza ikibazo umubiri ni bene bino biba birimo amazi menshi nk’imbuto n’imboga. Ariko nawe wabasha kongera amazi mu biryo wateguye kugira ngo urusheho kwigabanyiriza ibibazo by’umubyibuho ukabije.

7.       Forumaje

Inziza cyane ni izwi nka Cottage cheese. Aho iba ikungahaye ku ma poroteyine ariko nta binure birimo. By'umwihariko ibikomoka ku mata bibasha gufasha umubiri guhangana n'iki kibazo kuko bikungahaye ku myunyu ngugu nka karisiyumu ifasha gutwika ibinure mu mubiri.

8.       Avoka

Uru ni urubuto rwihariye kuko ibinure birugize bidatera ikibazo ku mubiri ibi ikaba ibihuriyeho n’amavuta ya elayo. Usibye n'ibyo ni uko rwifitemo amazi menshi ndetse n’ubudodo bifasha umubiri kutagira ikibazo. Ikindi ni uko rufasha mu kwinjiza intungamubiri ziba zavuye mu mboga rwatsi mu gihe barwongeye kuri salade.

9.       Ubunyobwa

N'ubwo ubunyobwa bufite ibinure, ntabwo ubunyobwa butera umubyibuho ukabije nk'uko wabikeka kuko bukungahaye kuri poroteyine no ku binure bidateza ikibazo. Ubushakashatsi bwerekanye ko ubunyobwa bufasha mu mikorere y’umubiri kandi bukagabanya ibiro mu mubiri. Ikindi ubushakashatsi bwerekanye ko ababurya bagira ubuzima bwiza cyane bakagira n’umubiri muto cyane kurusha abatabufata.

10.   Urusenda.

Kurya urusenda rwose ni byiza ku mafunguro afasha kugabanya ibiro. Kuko byagaragaye ko muri rwo harimo ikinyabutabire cyitwa Capsaicin gifasha mu kugabanya apeti kandi kigafasha mu gutwika ibinure mu mubiri. Ubushakashatsi bumwe bwerekanye ko kurya igarama 1 y’urusenda rutukura byagabanyije apeti maze bikongera mu gutwika ibinure mu mubiri ku bantu batari basanzwe barukoresha.

Kwirinda biruta kwivuza, ni byo byiza ko muri iyi minsi duhagurukira ibibazo byaterwa n’umubyibuho ukabije kandi bitadusabye ubushobozi buhambaye cyane, amagara araseseka ntayorwa!

Src: www.healthline.com








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