Urashaka kunanuka cyangwa kugabanya ibiro? dore ibiribwa warya ndetse n’inama wakurikiza

Hari igihe uba waragize ahantu ujya, cyangwa se wenda waragumye no mu rugo, ariko ukumva warabyibushye cyane ku buryo wumva utamerewe neza, ukumva wifuza nibura kunanukaho nk’ibiro bitatu. Hari n’igihe uba ushaka guhagarika uwo mubyibuho wa hato na hato.

Hano hari inama , gusa icyo ugomba kumenya ni uko izi nama ntacyo zakumarira igihe ushaka kunanuka cyane, kugera ku biro nk’i 10 ! Icyo gihe bwo bigusaba kwegera muganga kugirango aguhe inama hamwe na régime special. Kugirango rero ubashe kunanuka, ni ngombwa guhindura uburyo waryaga, hanyuma byagukundira ahubwo ukongera imyitozo ngororamubiri wakoraga.
Ngo niba uyu munsi nta mwitozo ngororamubiri n’umwe ukora, wikumva ko byanze bikunze ugiye gukora sport ikarishye. Ushobora kuba wajya ukora urugendo rw’amaguru buri munsi, cyangwa se ukajya ujya koga buri cyumweru.
Uretse rero kugenda n’amaguru cyangwa koga, hari ibindi ugomba kuzirikana.
Kugirango ute ibiro 2 kugera kuri 3, ugomba :
  kwiha igihe nibura kigera ku kwezi. Wikumva ko ibiro bizahita bitakara gutyo gusa.
  Kwirinda ubusambo hamwe n’umunaniro
  Kubahiriza amahame/gahunda wishyiriyeho
  Kwirinda indyo nkene muri vitamines no mu myunyu
  Kwirinda gukoresha imiti cyangwa se ibiribwa bidasanzwe byo gutuma unanuka
  Kugerageza kugumana ubushake buhagije bwo kurya.
Mu kwiha amahame cyangwa gahunda no kuyikurikiza rero cyane cyane mu guhindura ibyo waryaga, ni ngombwa kwibanda kugabanya calories ziri mubyo ufata. Ibiryo wirinda gufata ari byinshi ukaba ugabanyije calories, akaba ari ibinyamavuta hamwe n’ibinyamasukari.
Ariko kandi mu kugabanya ibyo urya, ni ngombwa gukomeza kurya indyo yuzuye.
Dore muri make uko ibiryo bigira calories dukurikije ubwoko bwabyo
Ubundi ngo abantu basabwa gufata ama calories bitewe n’icyo baricyo, umugore cyangwa umugabo, umuntu mukuru cyangwa umwana. Ariko ibi tubyirengagije, dore uko ibiryo bigira ama calories dukurikije ubwoko bwabyo.
Ubundi ngo umuntu nibura aba agomba gufata calories zingana nibura na kimwe cya kabiri kirenga ku munsi ziturutse mu binyasukari. Aho 1g iba irimo 4kcal.
Hanyuma noneho hagati ya 30 na 35 kw’ijana bya calories akabivana mu binyamavuta, aho 1g iba irimo 9kcal.
Dutanze urugero, umugabo uhamye ubundi agomba gufata Kcal 2100 ku munsi. Izi Kcal rero ashobora kuzibona mu bintu bikurikira :

• Umugabo agomba gufata 290 g ku munsi z’ibinyasukari. Urugero ni umukati, umuceri, ibijumba, ibirayi n’ibindi biribwa byose bigira isukari.
• Hanyuma agafata 70 g z’ibinyamavuta
• Hamwe na 70 g z’ibiribwa bigira protéines nk’inyama, amagi, amafi, amata n’ibiyakomokaho. Imboga zumye n’ibindi.

Uretse izi calories umuntu aba agomba gufata, hari n’andi mategeko uba ugomba kwitaho kugirango urebe ko watakaza ibiro :

• Kwirinda kwanga kurya, ugasanga wasimbutse ibiryo, wanze gufata ifunguro rya mugitondo se, wiyemeje kutazongera kurya saa sita, cyangwa ukaba wareka ibya ninjoro. Ibi sibyo

• Kwirinda kuryagaguza. Niba ifunguro rya mugitondo ryarangiye, ukirinda kugira ikindi kintu wafata ifunguro rya saa sita ritaragera. Iyo wumvise ushonje irindi funguro ritaragera, nibura unywa ikirahure kinini cy’amazi, ukaba wanywa icyayi se cyangwa ikawa ariko bitarimo isukari. Niba ushaka kunanuka ho gato kandi, ugomba gufata ibyo kunywa mbere yo kurya ndetse no mu gihe uri kurya.

• Ugomba kandi kurya ibinyamafufu kuri buri biryo kuko bituma umuntu yumva ahaze kandi amerewe neza. Ibyo ni nk’umutsima, umuceri, ibirayi hamwe n’umukati. Ahubwo ibibiherekeza byo uba ugomba kugerageza gufata bikeya bishoboka. Ubwo ndavuga amasosi n’amasupu, amavuta, fromage/cheese, crème/cream itose n’ibindi. Ugomba rero kurya bya binyamafufu byonyine, cyangwa se ukabirisha ibintu bitarimo amasukari, kandi bitarimo n’amavuta.

• Niba ushaka kunanuka, ugomba kureka ibinyobwa bidasindisha bifite isukari

• Ugomba kureka inzoga n’ibindi binyobwa byose bifite alcool, gusa ntibyakubuza kuba wakomeza gufata vino, cyane cyane vino itukura (vin rouge/red wine), kandi nabwo nturenze ikirahuri kimwe ku munsi.

• Kwirinda kurya ahantu hatari mu rugo kuko iyo uriye mu gasozi bigora kwiha umurongo ngenderwaho. Muri resto wenda wagerageza, ariko iyo wasuye abantu burya birananirana. Bikubayeho cyakora ugirwa inama yo kugerageza kwiyarurira uturyo duke dushoboka, kandi ukirinda kwiyongeza.

• Kugerageza kurya inyama zitagira ibinure byinshi, cyane cyane ugakunda kurya ibiguruka ariko ukirinda uruhu rw’inyuma (nk’inkoko), hanyuma ubundi ugakunda kurya amafi n’ibindi…

• Itondere kurya amavuta atagaragarira amaso, ya yandi usanga nko mu nyama zitetse mw’isosi, ibyokeje, ibyo kurya bikorwa mu mata, ikirunge na crème, amagi, amafiriti, ibintu by’ama cakes, ama gateaux, ama chocolats n’ibindi

• Niba ushaka kunanuka kandi, ugomba kurya imboga z’ubwoko bwose. Zikaranze, zitogosheje, zakozwemo potage n’ibindi

• Ugomba kurya imbuto ebyiri ku munsi kandi ntuzirenze.

Uretse ibi kandi, niba wifuza kunanuka cyangwa se kudakomeza kubyibuha cyane, hari ibiryo bifite uko bitetse uba ugomba gukunda kurya kurusha ibindi :

• Inyama zokeje
• Amafi yokeje cyangwa atogosheje
• Imboga zahishijwe n’umwuka gusa
• Gukora ku buryo ibyo ufata biherekeza bya binyamafufu ugomba gukunda kurya biba bidafite amavuta menshi : Ugakarangisha utuvuta duke cyangwa ukabireka, ugakunda gukoresha indimu, yaourt/yogurt, isosi ya soya n’ibindi. Ibirungo ntibibujijwe.
• 
  

Kugeza aha, ikiba gisigaye ni ukubyiyemeza !
Muri make rero, kugirango ubashe kugira ibiro nibura bike ugabanyukaho, ni ngombwa kumenya guhitamo ibiryo ufata bidatanga calories nyinshi, niyo mpamvu uba ugomba kumenya ibiribwa na calories zibonekamo uko zingana. Ibi nabyo tuzagerageza kubigushakira.
Ngaho rero iyemeze gukurikiza izi nama, kandi wirinde kugwa mu bishuko bikubwira ngo “nzongera nsubire kuri gahunda ejo reka uyu munsi nirire ibyo mbonye”