Dore ibintu 10 bitangaje kandi byoroshye wakora ugatakaza ibiro mu gihe gito cyane. Icya 2 ni ingenzi cyane

Umuntu wese ufite igipimo cya BMI kirengeje 25 aba abarirwa mu bantu bafite umubyibuho udasanzwe, muri make bafite ibyago byinshi biterwa no kugira umubyibuho ukabije nk’indwara zinyuranye z’umutima, diyabete, kubura urubyaro ku bagore, kunanirwa gutera akabariro ku bagabo, n’ibindi binyuranye.

Niyo mpamvu usanga buri wese ashishikajwe no kugabanya ibiro, nyamara bamwe kubera ubutamenya usanga bagabanya ibiro koko ariko ugasanga bagabanyije n’imbaraga z’umubiri nuko kwa kugabanya ibiro bikaba byabazanira indwara zinyuranye.

Muri iyi nkuru twaguteguriye ibintu binyuranye wakora ukagabanya ibiro utiteje izindi ngorane kandi ukabigeraho mu gihe gito.

Ibintu 10 wakora ugatakaza ibiro vuba kandi neza

1. Mu gitondo fata ifunguro rikize kuri poroteyine

Amafunguro akize kuri poroteyine azagufasha kugira umubiri ukomeye kandi ikindi aya mafunguro azatuma wirirwa uhaze bityo ku manywa uze gufata ifunguro rito winjize calories nkeya.

Amafunguro akize kuri poroteyine twavuga amagi, ubunyobwa, tofu, inyama, amata n’ibiyakomokaho

2. Sezerera burundu isukari n’ibyo irimo

Niba ushaka gutakaza ibiro, no kunyunguta bombo ntuba ukibyemerewe. Kunywa soda kizabe ikizira kuri wowe, kimwe na ya mitobe tugura ikoze. Ibi tuvuze biri mu bintu bya mbere bituma ubyibuha niyo mpamvu kubyirinda bizagufasha kugabanya ibiro. Mu mwanya wabyo warya imbuto, ukanywa imitobe wikoreye itarimo isukari, cyangwa ugakoresha ubuki.

3. Nywa amazi iminota 30 mbere yo kurya

Ubushakashatsi bumwe bwakozwe bwagaragaje ko kunywa amazi iminota 30 mbere yo kurya bigufasha kugabanya ibiro ku kigero cya 44% mu gihe cy’amezi 3 gusa. Impamvu ni uko amazi nta ntungamubiri n’imwe ibamo, kandi aho yagiye nta kindi kiba kiri buhajye bityo akagufasha kurya bicye kandi ukumva uhaze.

4. Fata amafunguro azwi ho gufasha gutakaza ibiro

Amafunguro yose ntabwo ariko yagufasha kugabanya ibiro ahubwo hari ayatuma byiyongera cyane. Niyo mpamvu niba wifuza gutakaza ibiro usabwa kwita ku mafunguro abigufashamo. Muri yo twavuga amagi atogosheje, imboga rwatsi, amafi cyane cyane ya salmon, imboga zo mu bwoko bw’amashu, inyama z’iroti, ibirayi bitogosheje, ibishyimbo, amasupu (potage), avoka, apple cider vinegar, ubunyobwa, impeke zuzuye, poivron, imbuto, amavuta ya cocoa, yawurute n’ikivuguto. Muri aya mafunguro ayarimo amavuta ni byiza kuyafata mu gitondo na ku manywa naho andi ukayafata nijoro

5. Rya ifunguro ririmo fibre ziyenga vuba

Fibre zifasha kugabanya ibinure by’umwihariko ibiba byaje ku nda. Amafunguro akize kuri fibre harimo intoryi, imboga zinyuranye

6. Nywa ikawa na mukaru

Niba udafite ubundi burwayi bukubuza kunywa ibirimo caffeine, inywere ikawa inshuro zose ushoboye kuko ikawa n’icyayi bifasha umubiri gukoresha ingufu no gutwika ibinure ku gipimo kigera kuri 11%

7. Tandukana n’ibiryo byo mu nganda

Ibyokurya byo mu nganda hano bivugwa ni za macaroni, amafi ya sardine, n’ibindi binyuzwa mu nganda mbere yo kubifungura. Ahubwo irire impeke zuzuye, nizo zitera igihagisha kandi zidateje ibindi bibazo mu mubiri

8. Tapfuna witonze

Hari abantu usanga mu kurya kwabo baba bameze nk’abacuranwa nuko mu minota 2 akaba arangije isahani yose. Niba ushaka gutakaza ibiro gerageza kurya buhoro buhoro kuko uko ibiryo bitinda mu kanwa niko umubiri ubona akanya ko gutegura imisemburo yo kubishwanyaguza ndetse bizagufasha kumva uhaze vuba

9. Gabanya isahani uriraho

Niba wajyaga urira ku isahani nini gerageza ushake agasahani gato ujye uba ariko uriraho. Ubushakashatsi bwagaragaje ko uko urira ku isahani nto bifasha ubwonko kwakira ibyo biryo bikaguhaza neza

10. Ryama usinzire neza

Kuryama ugasinzira bihagije bifasha umubiri gukoresha neza ibyo wariye. Ikigufasha kuryama neza harimo kurwanya stress, gutera akabariro ku babyemerewe, siporo itananiza cyane, no kuryama ahantu hagufasha kuruhuka neza.