Dore uburyo 5 bworoshye kandi bwizewe bwo kugabanya ibicece abenshi bita ibinyenyanza:
1. Siporo ni ingenzi mu kugabanya ibinyenyanza
Imyitozo ngororamubiri ni ingenzi cyane ku muntu wifuza kubaho afite ubuzima buzira umuze, kwirinda indwara no kubaho igihe kirekire. Ifasha mu kwirinda umubyibuho ukabije, cyane cyane ibinure byo ku nda bizwi nk’ibinyenyanza. Siporo ni ingenzi cyane kuko irinda kubyimbirwa, kuba wagira ibipimo by’isukari biri hejuru ndetse n’ibindi bibazo bishobora guterwa n’uko umubiri wawe udakora neza.
Ngaho rero tangira witabire sport cyangwa uyikomeze niba uyikora, kuko usibye kugabanya ibinure inafasha umubiri gukomeza gukora neza.
Zimwe muri siporo twavuga: kwiruka, kugenda ahantu harehare, koga, gusimbuka umugozi, kunyonga igare, guterera imisozi, muri rusange siporo zizwi nka aerobic, ubu bwoko bwa siporo bugabanya cyane ibinure ndetse zikarinda ko bishobora kugaruka nyuma yo guta ibiro.
2. Irinde kunywa isukari cyane kimwe n’ibinyobwa biryohereye cyane
Isukari yongewe mubyo kunywa si nziza ku buzima, yangiza imikorere myiza y’umubiri. Isukari ni glucose na fructose ku rugero rungana. Igihe uriye isukari nyinshi umwijima ubura aho uyibika ni uko ukayihindura ibinure.
Ibi binure birumvikana ko aho bibikwa neza ari ku nda, bikaba byatera ibibazo bikomeye by’ubuzima, harimo ko n’umubiri utangira kwinangira ku musemburo wa insuline ushinzwe kuringaniza isukari ijya mu maraso.
Inama nziza twakugira ni ukugabanya ingano y’isukari ufata mubyo kunywa no kurya byawe, ubishoboye isukari ukayireka burundu.
Umwanzuro: Kunywa isukari nyinshi cyane ni isoko ikomeye yo kuzana ibinyenyanza, ibi bijyana no kunywa ibinyobwa byose birimo isukari nyinshi (nka Fanta, inzoga zimwe na zimwe, coca-cola, sprite n’ibindi) kimwe n’imitobe yongewemo isukari.
3. Kurya ifunguro rikungahaye kuri poroteyine bigabanya ibinure
N’ubwo ibi bishobora gutangaza benshi, ariko poroteyine niryo funguro ry’ibanze mu gihe ukeneye guta ibiro. Poroteyine zituma wumva uhaze, bityo bikagabanya ubushake bwo kurya buri kanya (bizwi nko kuryagagura). Ikindi zongerera umubiri ubushobozi bwo gukora, bityo ugakoresha ingufu cyane. Niba wifuza kugabanya ibiro, kongera poroteyine mubyo urya ni bwo buryo bwagufasha bwihuse, kurusha kwiyicisha inzara cyangwa kwiyima izi ntungamubiri.
Poroteyine zifasha kwirinda ibicece, bityo n’ibiro byawe bikagabanuka. Kurya poroteyine zihagije ni uburyo bwiza ku bifuza kugabanya ibiro no kugumana neza ibyo bafite igihe kirekire, ndetse zifasha mu kurinda kwiyongera kw’ibinure byo ku nda.
Zimwe muri poroteyine twavuga: amagi, amafi, inyama zitandukanye (inziza zikaba izirimo ibinure bicye nk’inyama z’umweru), fromage, yawurute, utubuto duto (nka soya), ubunyobwa, n’ibindi.
4. Kurya ifunguro rikungahaye kuri fibre
Amafunguro akize kuri fibre afasha mu kwirinda ibinyenyanza, no kugabanya ibiro mu buryo bwihuse. Ubushakashatsi bwerekanye ko kongera garama 14 gusa za fibre mu byo urya ku munsi byihutisha kugabanuka kw’ibiro. Fibres zifasha cyane mu gukuraho ibinyenyanza. Uburyo bwiza bwo kubona fibres nyinshi ni ukurya ifunguro ririho imboga n’imbuto nyinshi.
Urugero rw’amafunguro akize kuri fibres: Imboga rwatsi, amashu, epinard, amashaza, lentils, brocolli kimwe n’avoka, inkeri, ingano zuzuye, n’ibindi ni isoko nziza ya fibres.
5. Gabanya ibinyasukari ku ifunguro ryawe rya buri munsi
Kwirinda cyangwa kugabanya ibinyasukari ni uburyo bwizewe bwo kugabanya ibiro, bityo n’ibinyenyanza ugatandukana nabyo.
Ifunguro rikennye ku binyasukari rituma n’amazi umubiri wabikaga agabanuka cyane, bityo umusaruro ukagaragara vuba. Ifunguro rikennye ku binyasukari rihita rigabanya bikomeye ibinure byo ku nda, kimwe n’ibindi bikunda kujya mu ngingo z’imbere mu mubiri no ku mwijima. Irinde ibinyasukari byatunganyijwe cyane mu nganda (nk’imigati, capati) wongere poroteyine ufata.
Urugero rw’ibinyasukari: ibinyampeke birimo isukari, sirop zikoreshwa mu kuryoshya imitobe n’ibindi biryo, keke, ibisuguti na za gato (gateau), chips zo mu dusashi (crispies) n’amafiriti asanzwe cyangwa ibindi byanyuze mu ruganda, kimwe n’ibinyobwa byongewemo isukari (nka coca, imitobe ipfundikiye, n’ibindi).
Src:www.timesofindia.com