Biragoye kuba wabona gahunda yo kugabanya ibiro itarimo ubuki. Nyamara nanone ugasanga umuntu aribaza ati ese ko ubuki burimo amasukari kandi bukagira igipimo cya calories kiri hejuru ni gute bufasha kugabanya ibiro?
Nibyo koko ubuki bubonekamo amasukari anyuranye, ariko aho butandukaniye na ya sukari yo mu ruganda ni uko bwo uretse kubamo isukari z’umwimerere bunabonekamo imyunyungugu na za vitamin bikaba bigira akamaro mu gihe wifuza kubukoresha muri gahunda yawe yo gutakaza ibiro.
Ubusanzwe kugirango umubiri ukoreshe isukari winjije hakenerwa imyunyungugu na za vitamin kandi na byo biba bikenewe ahandi mu mubiri by’umwihariko mu gutwika ibinure no kugabanya igipimo cya cholesterol mbi. Burya isukari nubwo ishobora gutuma wongera ibiro ariko izindi ntungamubiri ntazo ikugezaho ahubwo ituma uzikoresha mu gihe ubuki bwo bukwinjiriza intungamubiri bukanagufasha gutakaza ibiro nkuko turi bubibone.
Ubuki bugizwe na byinshi birimo amazi, poroteyine, fibre, ibyongera ingufu, isukari, vitamin nka B6, B3, B2, B9 na C hakanabamo kandi imyunyungugu nka kalisiyumu, ubutare, zinc, potasiyumu, sodiyumu na fosifore.
Akamaro kabwo mu gutakaza ibiro
Niba wifuza gukoresha ubuki mu gutakaza ibiro, ibuka ko utazabukoresha bwonyine ahubwo hari uburyo bunyuranye ukoresha nkuko tugiye kubivuga hano
Ubuki n’amazi ashyushye
Ubusanzwe kubyibuha biterwa nuko ibinure biba byinshi umubiri ntubikoreshe ahubwo bikibika. Amazi arimo ubuki rero atuma bya binure umubiri ubitwika bigakoreshwa nuko ibiro bikagabanyuka. Si ibyo gusa kuko binagabanya igipimo cya cholesterol mbi mu mubiri ahubwo bikazamura icya cholesterol nziza (HDL) ibi bigabanya ibyago byo kurwara indwara zinyuranye z’umutima.
Kubikora buri gitondo nta kindi urafata uvange ikiyiko cy’ubuki n’ibiyiko bitanu by’amazi ashyushye (ariko Atari kubira kuko wakangiza vitamin C) ubinywe.
Ubuki n’indimu
Ubuki bubonekamo amino acids zigera kuri 22 izi zikaba zigira uruhare mu ikorwa rya poroteyine aho zimwe muri zo zihuza n’iziri mu ndimu bikabyara poroteyine zuzuye (ibi twarabibonye). Uru ruvange kandi ruba rurimo vitamin C ihagije ifasha mu mikorere y’impyiko no gusukura umubiri.
Ikiyiko cy’ubuki, igisate cy’indimu mu kirahure cy’amazi y’akazuyazi ukabifata mu gitondo nta kindi urafata, buri munsi, bizagufasha.
Ubuki gusa
Biragora benshi kumenya ikizabafasha gutakaza ibiro dore ko buri munsi wumva byinshi wakora ngo ugabanye ibiro (ubu ngo hanakozwe ibinini unywa ibiro bikagabanyuka ). Nyamara kandi muri buri gahunda yose wafata, ugiye urenzaho ubuki byagufasha.
Nijoro mbere yo kuryama, icyo waba wariye cyose, fata ikiyiko cy’ubuki urenzeho. Ubuki bufasha umwijima gukora, bukihutisha imikorere yawo bityo ibinure bigatwikwa kandi bikagabanya imisemburo iterwa na stress dore ko ishobora kugira uruhare mu kwiyongera kw’ibiro.
Icyitonderwa
Benshi bakora ikosa ryo kwiyicisha inzara, cyangwa gufata ibituma bituma kenshi cyangwa banyaragura kenshi ngo nibwo ibiro bitakara cyane. Nibyo koko bizatakara ariko sibyo bizagenda gusa hazanagenda ubwirinzi bw’umubiri, hagende ingufu z’umubiri, ingaruka izaba kongera kuryagagura noneho ibiro nibiza birenge ibya mbere cyangwa se uhore uhuhwa n’umuyaga nk’uwarwaye muhekenyi.
Uburyo bwiza bwo gutakaza ibiro ni ukwinjiza calories ziri munsi y’izo usohora, ntabwo ari ukutinjiza calories na nkeya. Uzaguha gahunda yo kugabanya ibiro itabonekamo poroteyine nyinshi, ntibonekemo calories (niyo zaba nkeya ), ntibonekemo ibikongerera ubudahangarwa, azaba agushuka.
Nubwo ushaka kugabanya ibiro ugomba kurya ahubwo ukamenya ibyo urya, uko ubirya n’igihe ubirira, hakiyongeraho siporo igufasha gutakaza calories.
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