Abantu bagira ibyifuzo bitandukanye, ku bijyanye no kubyibuha cyangwa kunanuka. N’ubwo hari abakunda kubyibuha, kugira umubyibuho ukabije cyangwa ibiro byinshi, bigera aho bibangamira umubiri kugera n’aho ijoro n’amanywa, umuntu atekereza uko yabigenza kose ngo ibiro bigabanuke.
Guhitamo amafunguro, ni kimwe mu bintu by’ingenzi usabwa kwitondera mu gihe ushaka kugabanya ibiro.
Abantu bafite iki kibazo akenshi bihutira kumenya ibiryo, cyangwa ibinyobwa bagomba gufata, kugira ngo ibiro byabo bibe byagabanuka; bakibagira kwita ku kuba bagira n’ibyo bacikaho.
Amabwiriza akurikira ku mafunguro n’ibyo kunywa, yegeranyijwe na ‘UmutiHealth’; yagufasha mu gihe ushaka gutakaza ibiro.
1. Ifiriti
Ugomba guhagarika kurya ibintu byose bitetse mu mavuta yonyine. Aha twavuga nk’amafiriti y’intoryi, amashu, karoti, inyama, igitoki n’ibindi… Ibi byose usabwa guca ukubiri na byo, mu gihe uri mu rugamba rwo kugabanya ibiro.
Inama yagufasha: Aho kurya amafiriti, jya urya ibitogosheje mu mazi n’ibibisi, kuko ni byo bizagufasha kugabanya ibinure bityo ugabanuke.
2. Kunywa Soda na Byeri
Irinde za ‘Soda’ ku meza yawe, kuko zibamo amasukari menshi na za ‘calories’ nyinshi. Urugero, hari ubwoko bumwe bwa soda, usanga icupa ryayo rimwe ririmo calories 150 n’amagarama y’isukari 40.
Inzoga za byeri (izo benshi bita za rufuro), na zo zongera ibinure, cyane cyane byo ku nda, kuko zituma isukari umubiri winjije uyihinduramo ibinure.
Inama: Uramutse wifuza ibyo unywa biryohereye, washyiramo ubuki cyangwa ugashira indimu mu mazi, ni n’umuti ku bashaka kugabanya ibiro.
3. Inyama zitukura n’ibizikomokaho
Inyama zitukura n’ubwo zigira poroteyine, ikenewe mu mubiri w’umuntu, zigira n’ibinure byinshi; iyo uzifashe zongera ‘calories’ muri wowe.
Ibikomoka ku nyama tuvuga nka sosiso, bacon, hot dogs n’ibindi… ni bibi cyane, kuko mu gihe cyo kubitunganya bongeramo imyunyungugu ya ‘sodium’ kugira ngo bibashe kubikwa igihe kirekire; kandi iyo yabaye nyinshi mu mubiri, bigira ingaruka zo kutabasha gusohora amazi, bikaba byanatera n’umuvuduko w’amaraso.
Urugero: A gace kamwe ka sosiso kabamo kalori 75, amagarama 6 y’ibinure na 187kg za sodium.
Inama: Mu rwego rwo kongera poroteyine no kugabanya ibyago byo kubyibuha cyane, wafata inyama z’umweru cyangwa ibikomoka mu Nyanja, ndetse n’ibishyimbo.
4. Ibinyampeke byanyuze mu ruganda n’ibyongewemo isukari
Dukunze kumva ko ibiryo byanyuze mu nganda atari byiza k’ubuzima bwacu, kubera impamvu zigiye zitandukanye, zirimo n’ibyo bongeramo mu gihe bitunganywa.
Ibinyampeke birimo ifarini y’ingano, spaghetti n’amakaroni, injugu n’ibindi bibikomokaho nk’amandazi, imigati… na byo si byiza ku muntu ushaka gutakaza ibiro. Hagarika gufata ibirimo ibyongerwamo isukari, harimo nk’ibisuguti, keke, bombo na shokora.
Inama: Jya ukoresha imigati y’ikigina ndetse n’ifarini uyisimbuze ifu y’ingano, n’izindi mpeke zuzuye. Ushobora gucika ukubiri n’ibyongewemo isukari, ukayoboka imbuto n’imitobe yazo.
Menya Neza ko hari byinshi byagufasha kugabanya ibiro, ibi ni iby’ibanze mu byo ugomba kwitaho no kwitondera.
NDUWAYO Eric
Umunyeshuri wimenyereza umwuga
