Zirikana ibi niba wifuza kugabanya ibiro

Ubu hariho inkundura yo kugabanya ibiro ku bantu benshi aho bamariye kumenya yuko kugira ibiro bitagendanye nuko ureshya biri mu bitera indwara zinyuranye harimo diyabete, indwara zinyuranye z’umutima n’ubuhumekero n’izindi.

Benshi iyo bamaze kubwirwa yuko ibiro byabo bitajyanye nuko bareshya bahita bifuza kubigabanya ako kanya nuko bakaba bashobora kugwa mu mutego w’abagamije indonke maze bakizezwa guhabwa ibizabafasha gutakaza ibiro byihuse

Muri iyi nkuru tugiye kugufasha kumenya ibyo ugomba kuzirikana no kwitaho niba wifuza kugabanya ibiro ukagira ibiro bikwiriye



Niba ushaka kumenya uko wabara ibiro ukwiriye kugira ubibara gutya

• Niba ubonye igisubizo kuri munsi ya 18.5 urananutse


• Niba ubonye hagati ya 18.5 na 24.9 aha uri mu bipimo byiza


• Niba ari hagati ya 25 na 29.9 urabyibushye


• Niba ufite hejuru ya 30 ubyibushye bikabije, aha niho ingaruka z’umubyibuho ukaije zishobora gutangira kugaragarira

Ibyo kwitaho kugirango ugabanye ibiro

1. Mu gitondo fata ifunguro rikungahaye kuri poroteyine. Iri funguro rigufasha kutaza gusonza cyane ku manywa bityo bigatuma umubiri uza gukoressha ibinure mu gukora imbaraga ukeneye


2. Irinde isukari n’ibindi byose yongewemo uce ukubiri na za soda n’imitobe igurwa ikoze kuko byose ni ibyongera calories kandi ingaruka ni ukukongerera umubyibuho


3. Byibuze hasigaye iminota 30 ngo ufate amafunguro banza uywe amazi, byaba byiza ari amazi y’akazuyazi ariko utabashije kuyanywa wanywa asanzwe, gusa ntunywe munsi ya 250mL. Ubushakashatsi bwerekana ko ibi byongera amahirwe yo gutakaza ibiro ku gipimo cya 44% mu gihe cy’amezi 3


4. Mu kurya ibande ku mafunguro azwiho gufasha mu gutakaza ibiro. By’umwihariko wibande ku mboga n’imbuto, amagi, amafi, igitoki, ibirayi bitogosheje, …


5. Amafunguro akungahaye kuri fibre ntakabure ku meza yawe. Azwiho kurwanya ibinure cyane cyane ibiza ku nda. Muri yo twavuga epinari, seleri, pome, inkeri, amacunga n’indimu, ingano zuzuye, …


6. Kunda kunywa ikawa n’icyayi cyane cyane green tea. Gusa ikawa uyinywe mu masaha ya mu gitondo na ku manywa kubera ibamo caffeine nyinshi ishobora kubangamira ibitotsi. Ibi binyobwa bizwiho kwihutisha imikorere y’umubiri bityo hagatwikwa ibinure byinshi ku gipimo hagati ya 3% na 11%


7. Irinde amafunguro ava mu nganda cyangwa ibindi bibanza kunyuzwa mu mashini zibitunganya ahubwo ukunde kurya ibitetse kandi by’umwimerere. Bituma uhaga kandi umubiri utinjije calories nyinshi


8. Mu kurya rya buhoro buhoro ariko udakabije ngo isahani uyimareho isaha kuko byatuma urya byinshi. Uko urya buhoro bituma imisemburo ishinzwe kugabanya ibiro ikora akazi kayo neza


9. Byibuze buri cyumweru ipime ibiro. Ibi bituma iyo usanze biri kugabanyuka udacika intege naho wasanga bitagenda ukareba aho byapfiriye hakiri kare ukahakosora. Aha twibutse ko ushobora gutakaza 500g mu cyumweru nkuko wanatakaza ibiro 3 byose biterwa n’uko ubigenza


10. Ryama usinzire bihagije byibuze usinzire amasaha atari munsi ya 7 buri munsi. Iyo usinzira neza bituma umubiri ubona akanya ko kwisana no kwikuramo ibyawangiza.


11. Siporo ni ingenzi kandi ukibuka ko nyuma yayo usabwa kunywa amazi gusa cyangwa ukarya urubuto rumwe rudateje ikibazo. Byibuze rimwe mu cyumweru ugakora siporo isaba ingufu nko guterura ibiremereye, gukora pompage na abdomino n’izindi siporo zisaba ingufu kandi zituma ubira ibyuya


12. Genzura ibyo urya wibuke ko kugirango ibiro bigabanyuke bisaba ko calorie ukoresha zigomba kuba zirenze izo winjije. Aha bivuze ko niba ukora akazi ko mu biro utazarya nk’utwara igare

Ibi ubashije kubyubahiriza, nyuma y’igihe wagenda ubona impinduka nziza.