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Ibyatuma umuntu unanutse bikabije abyibuha

Ibyatuma umuntu unanutse bikabije abyibuha

Muri iki gihe, abantu benshi bahangayikishijwe n’umubyibuho ukabije bitutse ku mirire itaboneye. Kubyibuha bikabije bikurura ibyago byinshi byo kurwara diyabete, umuvuduko ukabije w’amaraso ndetse n’izindi ndwara zinyuranye.Ariko nubwo bimeze bityo, hari n’abandi bahangayikijwe no kunanuka bikabije, kuburyo usanga bafite ipfunwe mu bandi kandi nabyo bigira ingaruka nyinshi ku buzima nko kugira umuvuduko w’amaraso uri hasi, guhorana ingufu nkeya mu mubiri.

Muri iyi nkuru rero tugiye kurebera hamwe ibyatuma umuntu unanutse bikabije yabyibuha akagira ibiro bihuye n’uburebure bwe.

Ni ryari bavuga ko umuntu ananutse ananutse ?

Abanyarwanda bamenyereye ko umuntu unanutse ari we uba ufite ubuzima butari bwiza na ho kubyibuha ni ikimenyetso cy’imibereho myiza nk’uko bizwi na benshi. Nyamara impuguke mu buvuzi zivuga ko hari ibipimo byagenwe, iyo umuntu abiri hejuru aba afite ikibazo, kimwe n’uko iyo umuntu abiri munsi aba atifashe neza, ni ukuvuga ko aba bantu bombi baba bafite ibyago byo guhura n’indwara zitandura nk’iz’umutima, diyabete n’izindi.

Umuntu unanutse ni wawundi ufite igipimo cya BMI kuri munsi ya 18.5.
BMI (Body Mass Index mu cyongereza) ni uburyo umuntu amenya niba ibiro bye bijyanye n’uburebure bwe.Ufata ibiro byawe ukabigabanya n’uburebure afite bwikubye kabiri (Kg/m2). Ubusanzwe umuntu ufite ibiro bijyanye n’uburebure bwe,agomba kuba afite ibipimo bya BMI biri hagati ya 18,5 kugeza kuri 24,9.

Ibyo wakora ngo ibiro byawe byiyongere

1. Koresha cyane ibikungahaye kuri poroteyine nyinshi

Iki ni ingenzi kandi gikwiye kwitabwaho cyane.Ubusanzwe,imikaya ikozwe na za poroteyine kandi zitabonetse byatuma za calories (ingufu z’umubiri) winjije zihinduka ibinure. Nyamara iyo ufungura ibirimo poroteyine bituma za calories zikoreshwa zigahindukamo ibigize imikaya.Gusa wibukeko poroteyine zitera guhaga cyane niyo mpamvu usabwa kurya ibirimo poroteyine nyuma y’ayandi mafunguro kugirango bitaza kukubuza kurya.Ibyokurya bikungahaye kuri poroteyine harimo inyama, amafi, amagi, amata n’ibiyakomokaho, imboga, ubunyobwa n’utundi tubuto duhekenywa.

2. Kurya byibuze gatatu ku munsi kandi wihatire ibinyamavuta n’amasukari

Nubwo tuvuga ibi ariko ugomba kwitondere amavuta urya n’amasukari ukoresha kuko ibikomoka mu nganda nubwo byagutera kubyibuha ariko byanazana ingaruka nyinshi mbi. Ahubwo fungura ibirimo amavuta y’umwimerere, ubunyobwa, ibihwagari, avoka n’amasukari y’umwimerere nk’imbto, ubuki, ibisheke, beterave n’ibindi.

3. Ihatire amasupu kandi arimo ibirungo binyuranye

Aha naho turavuga ibirungo bitari bya bindi bitunganywa bakongeramo ibindi bintu. Ushobora gukoresha poivron, seleri, ibitunguru, mudarasini, icyinzari, n’ibindi birungo by’umwimerere, mbese hahandi ibiryo nawe biguhumurira amazi akuzura akanwa.

4. Dore amwe mu mafunguro yuzuyemo ibitera ingufu wakwibandaho ukoresha:

o Utubuto: Amande, ubunyobwa mu moko yose, macadamia, …
o Utubuto twumye: imizabibu, prunes, dates, …
o Ibiva ku mata birimo ibinure: amata ubwayo, yawurute, fromage, ikimuri, …
o Amavuta n’ibinure: Amavuta ya elayo n’amavuta ya avoka (cyangwa avoka ubwayo)
o Impeke: ingano n’ibizikomokaho, umuceri), ibikoma by’amafu anyuranye
o Inyama: inkoko, inka, ingurube (gusa yo ukamenya niba koko yari itarwaye kuko zikunze kurwara kurenza andi matungo), kandi ukibanda ku zifite ibinure.
o Ibinyabijumba: Ibijumba, ibirayi, ibikoro
o Chocolat yirabura, avoka, amavuta y’ubunyobwa, amata ya cocoa, granola, …

5. Nyuma y’ibi byose,ihatire gukora siporo,kuko ikomeza umubiri, gusa nyuma ya siporo ufate amafunguro ahagije cyane cyane imbuto n’imitobe.
Wari uzi ko hari inyunganiramirire z’umwimerere zagufasha kongera kubibuha?

Ushobora gukoresha ibyo kurya byose kugira ngo ubyibuhe bikanga kubera wenda igogora ryawe ridakora neza, cyangwa se wenda ubirya nabi.Ubu rero,habonetse inyunganiramirire z’umwimerere zikoze mu bimera,zikungahaye cyane ku ntungamubiri zubaka umubiri,ndetse zikongera ibiro.Izi zikaba zizewe ku ruhando mpuzamahanga,kuko zemewe n’ibigo bikomeye ku isi nka FDA (Food and Drug Admnistration).Muri zo twavugamo nka Protein powder ( izi ni proteyini zose),Multivitamin capsules (Habamo vitamin zose umubiri ukenera),Compound Marrow powder, Zinc Tablets,Spirulina Capsules,…

Uramutse ukeneye izi nyunganiramirire,wagana aho HORAHO Life ikorera mu mugi wa Kigali,mu nyubako yo kwa RUBANGURA, muri etaji ya 3 mu muryango wa 302 na 301.Ushobora no kubahamagara kuri numero 0785031649 / 0788698813 ku bindi bisobanuro.

PT Jean Denys

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