Nubwo hari igihe byigeze kubaho abantu bumva ko kubyibuha ukanarenza urugero ari ubukire no kwihaza mu birirwa, kuri ubu benshi bari mu nkubiri yo kuringaniza ibiro byabo, dore ko kugira ibiro bitajyanye n’uko ureshya biri mu bitera ibibazo binyuranye harimo umuvuduko ukabije w’amaraso, diyabete, indwara zifata mu ngingo n’ibindi binyuranye.
Nyamara nanone bamwe babikora nabi cyangwa se ugasanga ntibakurikiza neza inama bagirwa, nuko bakazibeshyera ko zidakora cyangwa bati ubanza jyewe ntateze kugabanyuka.
Muri iyi nkuru twaguteguriye ibyo ukwiye kuzirikana niba wifuza ibiro bijyana n’uko ureshya.
1. Sigaho kwifuza kugabanyuka mu minsi micye
Usanga benshi bifuza kugabanya ibiro baba bifuza ko byibuze mu cyumweru kimwe baba babonye impinduka igaragara. Ibi si byiza kuko uko bigabanyuka byihuse no kugarukaho biroroha. Uburyo bwiza ni ugukora gahunda ituma ugabanya ibiro bicye bicye, byaba byinshi ntibirenge 1/2kg mu cyumweru, ni ukuvuga ibiro 2 mu kwezi
2. Ntuzigere na rimwe wiyicisha inzara
Benshi bumva ko kutarya bizabafasha gutakaza ibiro vuba, ugasanga bahisemo kurya rimwe ku munsi cyangwa bakanabyihorera bagafata icyo kunywa gusa. Aha uba wibeshye kuko kutarya bituma umubiri nawo ukora gacye ngo udatakaza byinshi kandi kugirango ugabanye ibiro bisaba ko umubiri utwika ibinure byinshi. Rero komeza urye nk’uko bisanzwe, ndetse ntuzanasimbuke ifunguro na rimwe, igihe cyose wumvise ushonje urye, ahubwo umenye ibyo ugomba kurya n’ibyo wirinda kuko niho hari izingiro. Kunanuka bisaba gutwika calorie ziruta izo winjije ntibisaba kwiyiriza uburasa cyangwa kuburara
3. Menya ibyo urya n’ibyo utarya
Aha niho ha mbere hagora benshi. Kuri ubu byabaye ubucuruzi aho usanga umuntu akubwira ati iyi product ifasha kunanuka, aya majyani ni meza ku wifuza gutakaza ibiro, ibi binini ni uko, cyangwa akaguha gahunda y’imirire ukishyura, ariko se uzi neza koko ko uwo muntu ibyo akubwira abisobanukiwe, yabyize? Ubu na youtube yaba huzuye video zinyuranye, aho bamwe babikora bishakira umubare w’ababakurikirana batitaye ku cyo bimarira ababireba. Rero kumenya neza ibyo ukwiye kurya no kutarya ni byo bya mbere mu kuringaniza ibiro.
Gusa muri macye, ifunguro ryawe ribe rikungahaye ku mbuto n’imboga. Ribe rikize kuri poroteyine kuko zitera guhaga kandi utariye byinshi aha twavugamo amagi, inkoko, ibyo mu nyanja, amata n’ibiyakomokaho. Gendera kure ibigurwa bitetse biva mu ganda, imitobe igurwa ikoze, ureke isukari n’ibyo yongewemo. Ibinyampeke ufate ibyuzuye, nk’umugati w’ikigina cyangwa se umutsima w’ingano. Izi ni ingero, byose ntitwabivuga muri iyi nkuru
4. Buri munsi fata ibitwika ibinure
Niba warabwiwe ko amafunguro amwe afasha umubiri gukorna ingufu, ntabwo bakubeshye. Aya mafunguro uyafate mu mutwe, byibuze buri funguro ntihakabureho rimwe muri yo: urusenda, tangawizi, the vert, amagi, indimu, tungurusumu n’amata yakuwemo amavuta (mu kinyarwanda cyiza tuyita amacunda, low-fat milk).
5. Ibuka kunywa amazi menshi
Amazi ni ingenzi kandi nushaka mu kuyanywa uvangemo indimu cyangwa tangawizi. Unywe menshi cyane cyane mbere ya buri funguro ho iminota 30. ibi bituma umubiri ukora vuba kandi bituma utarya byinshi.
6. Ntukibagirwe siporo
Gukora siporo nubwo byonyine bigoye kuba byagufasha gutakaza ibiro ariko iyo ubihuza n’izindi gahunda bifasha umubiri wawe kugenda uringanira, ndetse ukanakomera. Byibuze amasaha hagati y’abiri n’atatu mu cyumweru, ni ukuvuga iminota nka 30 ku munsi. Ibi binakuraho stress n’ibindi byabangamira umubiri wawe. Ukibuka kunywa amzi cyangwa kurya imbuto nyuma ya siporo.
7. Ryama byibuze amasaha 7 nijoro
Ubushakashatsi bwerekana ko abantu badakunze kuryama babyibuha kurenza abaryama amasaha ahagije. Iyo uryamye umubiri ni bwo ubona akanya ko gukora neza, gusohora imyanda muri wo no kwisana. Ibi byose bifatanyiriza hamwe kugabanya ibiro. Icyakora nanone kuryamira na byo si byiza. Amasaha hagati ya 7 na 8 niyo meza.
Rero niba ushaka kuringaniza ibiro byawe, ni byiza kubahiriza ibivuzwe haruguru
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