Kuri ubu hari inkundura ku bantu benshi yo gushaka gutakaza ibiro. Ni mu gihe kuko kugira ibiro birenze urugero bikurura ibyago byinshi byo kurwara diyabete, umuvuduko ukabije w’amaraso ndetse n’izindi ndwara zinyuranye kandi binatera umuntu kugaragara nk’uteye nabi rimwe na rimwe.
Ariko nubwo bimeze bityo kandi ntitwakirengagiza ko hari n’abandi baba bifuza kongera ibiro dore ko uba usanga ibiro byabo ari hafi ya ntabyo.
Ese ni ryari umuntu aba ananutse?
Tutitaye ku byo abantu bavuga cyangwa bareba, umuntu unanutse ni wawundi ufite igipimo cya BMI kiri munsi ya 18.5.
Iki gipimo ushobora kukibona unyuze ku idirishya ribigaragaza ku rubuga rwacu, waba ukoresha mudasobwa cyangwa terefoni.
Nkuko abanyarwanda bajya babivuga nyamara ngo ‘utamiye ntatamure aba yaratamitswe’. Niyo mpamvu niba ushaka kongera ibiro usabwa mbere na mbere kwita ku byo kurya, inshuro urya ndetse n’uburyo uryamo.
Hano twaguteguriye ibyo wakora kugirango ubashe kongera ibiro, gusa wibukeko hari uburwayi bumwe na bumwe bushobora gutuma utakaza ibiro ndetse wanarya ute ntibibe byaza nka diyabete, ubwandu bw’agakoko ka SIDA n’izindi. Izi rero bisaba kubanza gufata imiti yazo noneho ibindi bikaza nyuma.
Niba ushaka kongera ibiro dore ibyo wakora
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Injiza calories zirenze izo usohora
Iki ni cyo kintu cya mbere cyo kuzirikana niba wifuza kongera ibiro. Iyo havuzwe calorie ushatse wahita wumva ingufu z’umubiri. Izi ngufu zitakara bitewe n’ibyo dukora buri munsi kandi ntabwo dutakaza ingufu zingana bitewe nuko tudakora imirimo imwe. Ingufu umuhinzi atakaza ari mu murima ntizingana n’izo umukozi uri mu biro atakaza, ni nayo mpamvu imirire yabo iba ikwiye gutandukana. Kugirango umenye ibijyanye na calories umubiri wawe ukeneye buri munsi wakoresha iyi calorie calculator.
Niba ushaka kongera ibiro buhoro buhoro wakinjiza calories ziri hagati ya 300 na 500 zirenga kuzo wasohoye.
Ariko niba ushaka kongera ibiro ku buryo bwihuse wakinjiza calories ziri hagati ya 700 na 1000 buri munsi zirenga kuzo wasohoye.
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Injiza poroteyine nyinshi
Iki nacyo ni ingenzi kandi gikwiye kwitabwaho cyane. Imikaya ikozwe na za poroteyine kandi zitabonetse byatuma za calories winjije zihinduka ibinure. Nyamara iyo ufungura ibirimo poroteyine bituma za calories zikoreshwa zigahindukamo ibigize imikaya.
Gusa wibuke ko poroteyine zitera guhaga cyane niyo mpamvu usabwa kurya ibirimo poroteyine nyuma y’ayandi mafunguro kugirango bitaza kukubuza kurya. Igipimo cyiza ni hagati ya 1.5 na 2.2g za poroteyine ugakuba n’ibiro ufite.
Ibyokurya bikungahaye kuri poroteyine harimo inyama, amafi, amagi, amata n’ibiyakomokaho, imboga, ubunyobwa n’utundi tubuto duhekenywa.
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Fungura byibuze 3 ku munsi kandi wihatire ibinyamavuta n’amasukari
Aha ariko witondere amavuta urya n’amasukari ukoresha kuko ibikomoka mu nganda nubwo byagutera kubyibuha ariko byanazana ingaruka nyinshi mbi. Ahubwo fungura ibirimo amavuta y’umwimerere, ubunyobwa, ibihwagari, avoka n’amasukari y’umwimerere nk’imbuto, ubuki, ibisheke, beterave n’ibindi.
Wibuke kurya 3 kandi kuri buri funguro urye uhage pee. Kurya agapande kamwe k’umugati na mukaru, nta bwo byazatuma wongera ibiro.
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Ihatire amasupu kandi arimo ibirungo binyuranye
Aha naho turavuga ibirungo bitari bya bindi bitunganywa bakongeramo ibindi bintu. Ushobora gukoresha poivron, seleri, ibitunguru, mudarasini, icyinzari, n’ibindi birungo by’umwimerere, mbese hahandi ibiryo nawe biguhumurira amazi akuzura akanwa.
Uko ibiryo biryoshye kandi byoroshye nibyo bizagufasha kurya byinshi kandi kenshi.
Amafunguro yuzuyemo ibitera ingufu twaguha urugero rwayo hano tugendeye mu cyicyiro abonekamo.
- Utubuto: Amande, ubunyobwa mu moko yose, macadamia, …
- Utubuto twumye: imizabibu, prunes, dates, …
- Ibiva ku mata birimo ibinure: amata ubwayo, yawurute, fromage, ikimuri, …
- Amavuta n’ibinure: Amavuta ya elayo n’amavuta ya avoka (cyangwa avoka ubwayo)
- Impeke: ingano n’ibizikomokaho, umuceri (ariko bidakuweho agashishwa k’inyuma), ibikoma by’amafu anyuranye
- Inyama: inkoko, inka, ingurube (gusa yo ukamenya niba koko yari itarwaye kuko zikunze kurwara kurenza andi matungo), kandi ukibanda ku zifite ibinure
- Ibinyabijumba: Ibijumba, ibirayi, ibikoro
- Chocolat yirabura, avoka, amavuta y’ubunyobwa, amata ya cocoa, granola, …
Gusa amenshi muri aya mafunguro atera igihagisha niyo mpamvu no mu gihe wumva uhaze ugomba kugerageza ugakomeza ukarya kandi aya mafunguro ahagisha ukayarya nyuma y’ayandi.
Niba ushaka kongera ibiro, ca ukubiri na salade cyangwa uyigabanye, imboga urye nkeya, imbuto urye izidakenera guhekenywa cyane, nk’imineke. Ikindi kandi wihatire siporo ikomeza umubiri, gusa nyuma ya siporo ufate amafunguro ahagije cyane cyane imbuto n’imitobe.
Src:umutihealth.com
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