Dusoma ibitabo bivuga ku mirire, tugura imbuto zikungahaye kuri vitamin n’izindi ntungamubiri, ndetse tuzi no gusoma ibiri ku icupa cyangwa ipaki y’ibyo kurya bipfunyitse, tukamenya ibibigize. Muri make, dusobanukiwe neza ibijyanye n’imirire.
Ese koko ni byo? Oya peee. Hari amakosa mu mirire tujya dukora, rimwe na rimwe kubera kudasobanukirwa neza, ubundi bigaterwa no kutabanza kwiyumvisha neza uko ikintu gisobanuye.
Hano twaguteguriye amakosa mu mirire agera muri 7 akorwa kenshi, tunagushyiriraho uburyo watangira kuyakosora kugirango noneho, imirire yawe ibe inogeye.
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Kumva ko wahisemo neza kurenza ndetse uko bivugwa
Akenshi ku macupa y’imitobe iva mu nganda, imigati na za biswi, icyo twihutira kureba ni ibibigize. Ariko se, nk’urugero, niba ku mugati handitseho ngo: ukoze mu ngano 100%, bihita biwugira mwiza? Oya da. Kugirango ube mwiza kurutaho, ni uko uzaba wanditseho nanone ko ari “ingano zuzuye” (zitabanje gukurwaho agahu k’inyuma, ngo zigirwe umweru). Ni kimwe no kumva ko niba icupa ryanditseho ngo “mango juice”, uzumva ko uwo mutobe ufite agaciro nko kwisoromera umwembe, ukawurya. Naho ni ukwibeshya. Kuko iriya mitobe, akenshi iba yongewemo ibindi, nk’amasukari n’ibindi biyiryoshya.
Umwanzuro: Mu gihe cyose bigushobokera, rya amafunguro atanyuze mu ruganda. Niyo warya bike, ariko intungamubiri winjiza ziruta kurya byinshi byanyuze mu nganda, kandi ibyo witekeye cyangwa witunganyirije, nta bindi byongerwamo byinshi. Gusa niba bibaye ngombwa ko ukoresha ibyo mu nganda, gerageza gusoma ibibigize witonze, ugure wasobanukiwe neza.
Niyo waba ubiguze ahacururizwa ibintu byitwa ko ari byiza ku buzima, yewe no muri farumasi, banza usome witonze.
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Kwibeshya ku binyasukari
Kenshi usanga twumva ko isukari ari mbi, tugahita dufatira umwanzuro ikintu cyose kirimo isukari ko ari kibi. Nyamara hari ibyo ugomba gusobanukirwa;
Iyo bavuze ko ikintu ari ikinyasukari, banza umenye ngo ni ubuhe bwoko bw’isukari burimo? Urugero, amasukari y’uruvange, aboneka mu binyampeke ni meza kuko atera igihagisha; bityo akaba yakurinda kugira umubyibuho udasanzwe
Nanone amasukari yo mu mbuto, nubwo hari atari meza kuri bamwe, nyamara atuma ukomera mu mubiri ndetse akanawufasha byinshi. Gusa amasukari yo mu nganda yo burya wayagabanya.
Urumva ko kutarya ibinyasukari utabanje kumenya ibyo ari byo, ushobora kuba wikururira ibibazo binyuranye, birimo gucika intege mu mubiri.
Umwanzuro: abahanga bavuga ko mu kurya nta na kimwe ugomba kureka, ahubwo ugomba kumenya ingano yacyo bitewe n’intego ufite: niba wifuza kongera ibiro, kubigabanya se, ukamenya ibyo wongera n’ibyo ugabanya. Gusa amasukari yo mu mbuto no mu binyampeke kimwe n’ibinyamafufu si mabi, uretse abarwaye diabete bagira ibyo bareka, nkuko babibwirwa bitewe nanone n’ubwoko barwaye.
3. Kurya byinshi
Niyo waba uri kurya amafunguro adafite intungamubiri nyinshi, kutamenya ingano y’ibyo umubiri wawe ukeneye ni ikosa.
Bamwe ntibarira guhaga, barira gutumba ugasanga no kugenda byabaye ikibazo. Nyamara kandi ntawe uyobewe ingaruka zo kurya ugakabya: ubwangati, kugugara mu gifu, no kubura amahoro mu nda, bamwe bagahitwa.
Umwanzuro: menya neza ibyo igifu cyawe kibasha kwakira. Nubwo kurya byinshi bigufasha kongera ibiro iyo wifuza kubyibuha, nyamara aho kurya ibirenze, wakongera inshuro urya, zikaba ari zo ziba nyinshi.
Kurya ukarenza urugero bibangamira umubiri mu mikorere myiza
4. Kutarya cyangwa kurya ducye
Nubwo ushobora kumva ko ibi bivuguruza ingingo ya 3, nyamara kurya ugakabya no kurya ducye cyane byose ni bibi. Nubwo hari igihe kwiyiriza biba ngombwa mu buvuzi bumwe na bumwe, ariko mu gihe ntayindi mpamvu kutarya ni ikosa.
Iyo utarya ku masaha ahoraho, bituma igipimo cy’isukari mu maraso kimwe n’igipimo cya Insulin bitaringanira bikagira ingaruka ku mikorere mibi y’umubiri, ingaruka zikaba kugira ibiro bicye cyane, cyangwa byinshi bitewe n’igihe urira n’ibyo urya.
Umwanzuro: Byibuze buri masaha 4 gira ikintu ushyira mu gifu, kandi gihagije. Rwose ntugasimbuke ifunguro cyangwa ngo wiyirize, mu gihe utabibuze cyangwa udafite indi mpamvu.
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