Dore ibyo kurya by'ingenzi byagufasha kugabanya ibinure ku nda no ku maboko ibizwi nk'ibinyenyanza
Ibinure byo ku nda cg ibinyenyanza nkuko benshi babyita ni ikibazo gikomeye ku mubiri; uko byiyongera niko ugenda uzana inda nini, ari nako indwara ziterwa n’uburyo ubayeho nazo ziri hafi zitegura kukwibasira.
Iyo ufite ibinure byinshi ku nda niko kandi n’ibindi bice by’umubiri nk’ijosi, amatako n’amaboko biba byibasiwe, kuko naho biba bihari iyo biri ku gice cy’inda.
Umubyibuho ukabije ni isoko ya mbere y’indwara zikomeye, nk’izibasira umutima n’izindi zitera imikorere mibi y’umubiri nka diyabete. Kugabanya ibinyenyaza si ibintu byorohera buri wese, kuko bisaba kwitwararika cyane mubyo urya no gukora sport cyane.
Muri iyi nkuru tugiye kukugezaho ibyo ushobora kurya, byagufasha kugabanya ibinure byinshi ku nda.
Amafunguro ya mbere mu kugabanya ibinure ku nda:
1. Ku mwanya wa mbere haza amazi
Amazi afasha cyane mu kugabanya ibinure byo ku nda. Afasha cyane mu gusohora uburozi kimwe n’indi myanda iba yagiye isohorwa n’ingingo zitandukanye mu mubiri. Amazi atuma umubiri ukora cyane, ukaba wanakoresha imbaraga cg calories.
Uburyo wayakoresha: Niba ubyibushye cyane, gerageza kunywa amazi byibuze hagati ya litiro 3-5.
2. Amazi n’ubuki.
Amazi avanze n’ubuki afasha kugabanya cyane ibinure byo ku nda.
Wabikoresha gute? Mu kirahuri cy’amazi akonje (angana na mililitiro 500 (500ml, ugereranyije), shyiramo utuyiko 2 tw’ubuki) ubinywe mu gitondo.
Muri uru ruvange ushobora kongeramo indimu, ariko noneho ntukoreshe amazi akonje, ahubwo ugakoresha akazuyazi. Amazi arimo ubuki n’indimu afasha mu kugabanya ibinure bidakenewe biba byagiye ku nda. Ibi ugomba kubikoresha buri munsi mu gitondo.
3. Kunywa amazi y’akazuyazi nyuma yo kurya
Ubusanzwe kunywa amazi nyuma yo kurya ni bibi kuko aca intege enzymes na acide zo mu gifu, bityo ntikibashe kugogora ibiryo neza. Ariko kunywa amazi y’akazuyazi nyuma yo kurya bifasha mu gutwika ibinure cyane cyane ibyo ku gice cyo ku nda.
4. Hindura uburya urya
Abantu benshi bifuza kugabanya ibinyenyanza bakunda kwiyicisha inzara, ariko nyuma y’igihe gito bikabananira, intego bari bafite ntibayigereho. Uburyo bwiza bwagufasha kugabanya ibinure byo ku nda, ni ukwirinda kurya ibiryo byinshi, ukagenda ufata uturyo ducye nubwo warya inshuro nyinshi. Ibi bifasha igifu gusya ibiryo neza no kugabanya ko cyagira ibinure kibika mu mubiri (cyane cyane ku nda)
5. Gabanya urugero rw’isukari unywa
Uko imyaka yawe igenda yiyongera, niko wagakwiye kugenda ugabanya igipimo cy’isukari ufata. Akayiko gato k’isukari ugereranyije karimo calorie hagati ya 50-60. Ibiryo n’ibyo kunywa byinshi biba byongewemo isukari aha twavuga nka Fanta, ikawa, icyayi, n’ibindi bifite isukari karemano nk’ibijumba, karoti, umuceri, n’ibindi. Ibi byose bishobora kongera igipimo cy’isukari yawe mu mubiri, iyi sukari ihindurwamo ibinure kugira ngo umubiri ubone uko uyibika. Iyi sukari kandi niyo soko y’indwara nk’umubyibuho ukabije na diyabete.
6. Ihatire kurya imbuto cyane
Imbuto zikize cyane kuri fibres, vitamines n’imyunyungugu itandukanye, ibi byose usibye kugufasha mu mikorere myiza y’umubiri bizanagufasha kwirinda indwara ziterwa n’imyitwarire, bizagufasha kandi kumva uhaze bityo bikurinde kurya cyane.
Guhitamo neza ibyo urya bizafasha mu kugena ingano y’ibinure umubiri wawe ugomba kugira.
Aya ni amwe cg bumwe mu buryo wagakwiye kurya niba wifuza kurushaho gutera neza no kugabanya ibinure byo ku nda, usibye kugaragara neza bizanagukingira zimwe mu ndwara zibasiye isi cyane muri iki gihe zishobora guterwa no kugira ibinure byinshi ku nda cg ibinyenyanza.