Usanga buri gihe tuvuga yuko kugira umubyibuho ukabije biterwa no kurya ukarenza ibyo umubiri wawe ukoresha cyangwa se kurya nabi (ari byo bamwe bita ngo bariye neza).
Ariko burya si byo gusa bitera kugira umubyibuho ukabije kuko hari imyitwarire yindi ishobora kugutera umubyibuho ukabije ari nayo tugiye kurebera hamwe wasanga hari iyakubase ugatangira kugenda uyihindura dore ko kuyireka ako kanya bidahita byoroha iyo byamaze kukubamo nk’umuco.
Ibi twavugako byazanye n’iterambere rya tekinoloji aho usanga uri kurya amafiriti cyangwa injugu n’ubunyobwa igihe uri kureba firimi, kunywa uri kureba umupira cyangwa ibindi birori, kurya uri kuri chat… ibi byose bituma ubwonko butamenya icyo uri gukora nuko akenshi ugasanga urengeje igipimo nubwo kuri bamwe bibatera ikizibakanwa.
Kudasinzira byaba kumara amasaha menshi cyangwa ijoro ryose udasinziriye nabyo biri mu bikongerera umubyibuho. Uzasanga iyo utasinziriye usonza cyane bityo ukaryagagura. Biterwa nuko kudasinzira bituma hakorwa cortisol nyinshi mu mubiri kandi iyi ituma ugira appetite, ikindi ni uko kudasinzira bituma umubiri ubika ibinure byinshi.
Usanga bamwe iyo bamaze gufata ifunguro akenshi rya nijoro barenzaho icyo kunywa (abanywa inzoga cyane cyane). Ibi si byiza mu gihe utifuza kongera ibiro. Gerageza niba ushaka kugira icyo kunywa urenzaho ufate ikitarimo calories nk’amazi cyangwa imbuto kuko zibamo calories nkeya. Gusa inama nziza ni ukutagira icyo ufata umaze kurya ibya nijoro.
Byo ubwabyo ntacyo bitwaye ahubwo ibyo urya nyuma yo kwiyiriza. Ibaze wiyirije nuko uhitiye ku ifiriti kuko ariyo ibanguka cyangwa se ibyo kurya bigurwa bifunze. Uranyotewe uti reka mbanze mfate fanta ikonje. Ibi ingaruka yabyo ni ukugira umubyibuho. Niba wiyirije, tangirira ku kurya imbuto nkeya, unywe amazi uze kurya wamaze kuruhuka kandi urye neza.
Nibyo koko za soda, inzoga, divayi kubinywa nubundi ubinyara vuba kuko igifu ntigisya amazi. Ariko se wibuka ko nabyo amasukari abamo igifu kiyakamuramo nta na kamwe kagicitse nyine? Ya masukari azagutera umubyibuho udasanzwe.
Nubwo wari uryamye ariko ibuka ko umaze amasaha menshi ntacyo ushyira mu nda. Kandi nanone ukeneye ingufu uri bukoreshe uwo munsi. Nutagira icyo ufata biratuma aho uri buzire kurya uri bukabye. Mu gitondo wafata imbuto niba udashaka kongera ibiro ukaba wanarya ibikoze mu mpeke zuzuye. Biguha ingufu uri bukoreshe ariko nanone ntibikongerere ibiro.
Benshi mu barya za resitora usanga biyarurira nuko kugirango agaruze ayo ari bwishyure isahani akanungereza. Ibi ni uguhemukira umubiri kuko kurya byinshi sibyo ngombwa, ngombwa ni ukurya ibifite akamaro. Aho kurya byinshi inshuro nkeya warya bike inshuro nyinshi.
Hari ibiba byanditseho ko hatarimo ibinure (fat-free) cyangwa se hatarimo calories (calorie-free). Abenshi usanga bagendera kure ibirimo ibinure nyamara burya calories ni calories kandi nizo zihindukamo ibinure iyo zigeze mu mubiri zigasanga zidakenewe. Mbere yo kugura ibiribwa biteguye banza urebe ibyanditseho kandi usobanukirwe.
Ariko burya si byo gusa bitera kugira umubyibuho ukabije kuko hari imyitwarire yindi ishobora kugutera umubyibuho ukabije ari nayo tugiye kurebera hamwe wasanga hari iyakubase ugatangira kugenda uyihindura dore ko kuyireka ako kanya bidahita byoroha iyo byamaze kukubamo nk’umuco.
1. Kurya urangaye
Ibi twavugako byazanye n’iterambere rya tekinoloji aho usanga uri kurya amafiriti cyangwa injugu n’ubunyobwa igihe uri kureba firimi, kunywa uri kureba umupira cyangwa ibindi birori, kurya uri kuri chat… ibi byose bituma ubwonko butamenya icyo uri gukora nuko akenshi ugasanga urengeje igipimo nubwo kuri bamwe bibatera ikizibakanwa.
2. Kudasinzira
Kudasinzira byaba kumara amasaha menshi cyangwa ijoro ryose udasinziriye nabyo biri mu bikongerera umubyibuho. Uzasanga iyo utasinziriye usonza cyane bityo ukaryagagura. Biterwa nuko kudasinzira bituma hakorwa cortisol nyinshi mu mubiri kandi iyi ituma ugira appetite, ikindi ni uko kudasinzira bituma umubiri ubika ibinure byinshi.
3. Ibyo ufata nyuma y’ifunguro rya nijoro
Usanga bamwe iyo bamaze gufata ifunguro akenshi rya nijoro barenzaho icyo kunywa (abanywa inzoga cyane cyane). Ibi si byiza mu gihe utifuza kongera ibiro. Gerageza niba ushaka kugira icyo kunywa urenzaho ufate ikitarimo calories nk’amazi cyangwa imbuto kuko zibamo calories nkeya. Gusa inama nziza ni ukutagira icyo ufata umaze kurya ibya nijoro.
4. Kwiyiriza
Byo ubwabyo ntacyo bitwaye ahubwo ibyo urya nyuma yo kwiyiriza. Ibaze wiyirije nuko uhitiye ku ifiriti kuko ariyo ibanguka cyangwa se ibyo kurya bigurwa bifunze. Uranyotewe uti reka mbanze mfate fanta ikonje. Ibi ingaruka yabyo ni ukugira umubyibuho. Niba wiyirije, tangirira ku kurya imbuto nkeya, unywe amazi uze kurya wamaze kuruhuka kandi urye neza.
5. Kunywa udatekereza
Nibyo koko za soda, inzoga, divayi kubinywa nubundi ubinyara vuba kuko igifu ntigisya amazi. Ariko se wibuka ko nabyo amasukari abamo igifu kiyakamuramo nta na kamwe kagicitse nyine? Ya masukari azagutera umubyibuho udasanzwe.
6. Kutagira icyo ufata mu gitondo
Nubwo wari uryamye ariko ibuka ko umaze amasaha menshi ntacyo ushyira mu nda. Kandi nanone ukeneye ingufu uri bukoreshe uwo munsi. Nutagira icyo ufata biratuma aho uri buzire kurya uri bukabye. Mu gitondo wafata imbuto niba udashaka kongera ibiro ukaba wanarya ibikoze mu mpeke zuzuye. Biguha ingufu uri bukoreshe ariko nanone ntibikongerere ibiro.
7. Ingano y’ibyo urya
Benshi mu barya za resitora usanga biyarurira nuko kugirango agaruze ayo ari bwishyure isahani akanungereza. Ibi ni uguhemukira umubiri kuko kurya byinshi sibyo ngombwa, ngombwa ni ukurya ibifite akamaro. Aho kurya byinshi inshuro nkeya warya bike inshuro nyinshi.
8. Kwitiranya
Hari ibiba byanditseho ko hatarimo ibinure (fat-free) cyangwa se hatarimo calories (calorie-free). Abenshi usanga bagendera kure ibirimo ibinure nyamara burya calories ni calories kandi nizo zihindukamo ibinure iyo zigeze mu mubiri zigasanga zidakenewe. Mbere yo kugura ibiribwa biteguye banza urebe ibyanditseho kandi usobanukirwe.
Si ibi gusa ariko nibyo twaguteguriye none. Ubutaha tuzakomeza turebe ibindi.
Comments
Post a Comment