Ni byo koko, rimwe na rimwe twibwira ko tukiri bato bo gutangira gutekereza ku buryo bwo kwita ku buzima bwacu no kububungabunga, ariko icyo wazirikana ni uko kubwitaho ari kimwe mu bintu ukeneye cyane.
Ni urubyiruko rwinshi uyu munsi rwumva ko inama zo kurya umunyu muke, isukari n’amavuta zireba abamaze kugera mu zabukuru kandi nabo babitegetswe n’abaganga. Nyamara nusubiza amaso inyuma urasanga ari ibya ya mvugo y’uko habwirwa benshi hakumva bene yo.
Inzobere mu buvuzi zigaragaza ko uyu munsi bitakiri igitangaza kubona umwana w’imyaka 18, urwaye impyiko, umutima cyangwa umwijima. Ko mbere ibi bitahozeho nihe nk’urubyiruko twadohotse.
Dore zimwe mu nama zagufasha kubungabunga ubuzima bwawe.
Ita ku mirire yawe
Kuri iyi ngingo, abahanga mu by’imirire bakugira inama yo gushingira imirire yawe ku biribwa byinshi bikungahaye kuri “carbohydrates.” Ni ukuvuga ibiribwa byiganjemo ibinyamisogwe, umuceri, umutsima, ibinyabijumba n’imigati.
Ugirwa inama ko kuri buri funguro ufata habonekamo nibura bumwe muri ubwo bwoko bw’ikiribwa, ukarya ibiryo birimo ibinyampeke utarinze gusya cyangwa gucisha mu ruganda, nk’umugati uriho sezame, umutsima n’ibinyamusogwe kuko byongera ubutare mu mibiri yacu.
Simburisha ibyongera ibinure kurya ibidatera umubyibuho ukabije
Kurya bifasha umuntu kuba yakongera ibiro ni ngombwa mu kumufasha kugira ubuzima bwiza n’imikorere myiza y’umubiri ariko iyo bibaye byinshi bishobora kugira ingaruka mbi ku muntu zirimo kugira ibiro byinshi n’umubyibuho ukabije, bikarangira bivuyemo imikorere mibi y’umutima.
Ibyo kurya bitandukanye bizwiho kubyibushya, bigira ingaruka zitandukanye ku buzima, ariko izi nama zishobora kugufasha gukomeza kumererwa neza.
Dukwiriye guhagarika kurya ibyiganjemo amavuta, cyane cyane ibikomoka ku matungo, ndetse ni ngombwa ko ubanza gusoma amagambo akunze kuba yanditse ku kintu ibyo ugiye kurya bifunzemo kugira ngo ubashe kumenya neza ibigize iryo funguro.
Wabasha kugera kuri ibi uramutse ufashe ifunguro ririmo amafi inshuro zibarirwa hagati y’ebyiri n’eshatu mu cyumweru ariko zirimo nibura imwe irimo amafi arimo amavuta, aho ibi bigufasha kuba wabona ibikenewe kandi ntube wikururiye ibibazo byo kugira umubyibuho ukabije.
Mu gihe utetse, ugirwa inama yo gutogosa cyangwa kotsa aho gukoresha uburyo bwo gukaranga, kandi ukanabanza gukata ibinure ku nyama ukabivanaho ndetse mu gihe waba ukeneye amavuta ukaba wakoresha akomoka ku mboga.
Ihate imbuto n’imboga
Imbuto n’imboga bizwiho kuba ibiribwa bifite umumaro munini mu kuduha vitamini zihagije, imyunyungugu ndetse n’ubutare.
Iyi ndyo ukwiye kuyifata nibura inshuro eshanu ku munsi, aho ushobora gutangirira nko ku kirahure kirimo umutobe w’imbuto nk’ifunguro rya mu gitondo, ukaba waza kunyuzamo ukarya pome imwe cyangwa ukarya kuri watermelon kandi kuri buri funguro ufashe ukazirikana ko hagomba kuba hariho ubwoko runaka bw’imboga.
Gabanya gukoresha umunyu n’isukari
Kurya umunyu mwinshi bishobora kukongerera umuvuduko ukabije w’amaraso, bikaba byakongerera umuntu ibyago byo kwibasirwa n’indwara y’umutima.
Hari uburyo bwinshi bwagufasha kugabanya umunyu mu mirire yawe.
Mu gihe cyo guhaha, ugirwa inama yo guhitamo ibitamenyereweho kugira umunyu mwinshi ndetse no mu gihe cyo gushyira umunyu mu byo utetse, ugashyiramo muke ushoboka ahubwo wenda ukaba wakongeramo ibirungo byongerera uburyohe ifunguro ryawe.
Mu gihe cyo gufata ifunguro, ni ngombwa ko wirinda kuba ufite umunyu ku meza ngo wongeremo.
Isukari izwiho kongera uburyohe n’imbaraga mu byo kurya n’ibyo kunywa tuyisangamo, ariko ibi bigira umusaruro mwiza igihe umuntu yabashije kubikora mu rugero. Aha hatangwa inama yo kuba wakifashisha imbuto runaka ziryohereye aho guhitamo gukoresha isukari nyirizina.
Kurya ku masaha amwe kandi ukita ku ngano y’ibyo urya
Indyo ishobora kugufasha kugira ubuzima bwiza, ni ukurya ibiribwa bitandukanye ku masaha amwe kandi ugafata ingano ikwiriye wirinda gucikanwa no gusimbuka igihe cy’ifunguro by’umwihariko ifunguro rya mu gitondo.
Mu gihe ushatse kurya utuntu tworoheje mbere cyangwa nyuma yo gufata ifunguro risanzwe, ugirwa inama yo kuba wafata nka yawurute cyangwa ukaba warya imbuto, ubunyobwa butarimo umunyu cyangwa umugati urimo fromage.
Kwita ku ngano y’ibyo urya, bigufasha kutishyiramo imyunyungugu myinshi, bikagufasha kurya ibyo kurya ukunda, bitagusabye kubanza kugira ibyo uvanamo.
Ibi kandi bijyana no kwirinda guteka byinshi kugira ngo utaza no kwisanga wariye byinshi. Mu mibare, ugirwa inama yo kuba wafata intongo y’inyama ipima miligarama 100, urubuto runaka ruringaniye hamwe wenda n’agace k’igikombe cy’ifu usongamo umutsima.
Izindi nama z’imibereho ya buri munsi zafasha abakiri bato kugira imibereho myiza, harimo kunywa amazi menshi agera kuri litiro 1,5 buri munsi, imicungire myiza y’umubiri wawe wirinda kongera ibiro cyane, kugira akamenyero gukora imyitozo ngororangingo no guhita utangira gushyira izi nama zose mu ngiro aho gutekereza kuba wabitangira ikindi gihe.
