Ibinyenyanza cg ibinure byo kunda, ni ibinure bikunda kubangamira benshi, bityo bakifuza uburyo bwose bwashoboka ngo bigende vuba, hano twaguteguriye uburyo 5 ushobora gukoresha bikagenda vuba.

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1. Sport ni ingenzi mu kugabanya ibinyenyanza

Imyitozo ngorora mubiri ni ingenzi cyane ku muntu wifuza kubaho afite ubuzima buzira umuze, kwirinda indwara no kubaho igihe kirekire, ifasha mu kwirinda umubyibuho ukabije cyane cyane ibinure byo ku nda bizwi nk’ibinyenyanza. Sport ni ingenzi cyane kuko irinda kubyimbirwa, kuba wagira ibipimo by’isukari biri hejuru ndetse n’ibindi bibazo bishobora guterwa nuko umubiri wawe udakora neza

Zimwe muri sport twavuga: kwiruka, kugenda ahantu harehare, koga, gusimbuka umugozi, kunyonga igare, guterera imisozi, muri rusange sport zizwi nka aerobic, ubu bwoko bwa sport bugabanya cyane ibinure ndetse zikarinda ko bishobora kugaruka nyuma yo guta ibiro.

Tangira witabire sport cg uyikomeze niba uyikora kuko usibye kugabanya ibinure inafasha umubiri gukomeza gukora neza.

2. Irinde isukari cyane kimwe n’ibinyobwa biryohereye cyane

Isukari yongewe mubyo kunywa si nziza ku buzima, yangiza imikorere myiza y’umubiri. Isukari ni glucose na fructose ku rugero rungana. Igihe uriye isukari nyinshi umwijima ubura aho uyibika nuko ukayindura ibinure.

Ibi binure birumvikana ko aho bibikwa neza ari ku nda, bikaba byatera ibibazo bikomeye by’ubuzima harimo ko n’umubiri utangira kwinangira ku musemburo wa insuline ushinzwe kuringaniza isukari ijya mu maraso.

Inama nziza twakugira ni ukugabanya ingano y’isukari ufata mubyo kunywa no kurya byawe, ubishoboye isukari ukayireka burundu.

Kunywa isukari nyinshi cyane ni isoko ikomeye yo kuzana ibinyenyanza, ibi bijyana no kunywa ibinyobwa byose birimo isukari nyinshi (nka Fanta, inzoga zimwe na zimwe, coca-cola, sprite n’ibindi) kimwe n’imitobe yongewemo isukari

3. Kurya ifunguro rikungahaye kuri poroteyine bigabanya ibinure

Nubwo ibi bishobora gutangaza benshi, ariko poroteyine niryo funguro ry’ibanze mu gihe ukeneye guta ibiro. Poroteyine zituma wumva uhaze bityo bikagabanya ubushake bwo kurya buri kanya (bizwi nko kuryagagura), ikindi zongerera umubiri ubushobozi bwo gukora, bityo ugakoresha ingufu cyane. Niba wifuza kugabanya ibiro, kongera poroteyine mubyo urya ni bwo buryo bwagufasha bwihuse kurusha kwiyicisha inzara cg kwiyima izi ntungamubiri.

Poroteyine zifasha kwirinda ibinyenyanza, bityo n’ibiro byawe bikagabanuka. Kurya poroteyine zihagije ni uburyo bwiza ku bifuza kugabanya ibiro no kugumana neza ibyo bafite igihe kirekire, ndetse zifasha mu kurinda kwiyongera kw’ibinure byo ku nda.

Zimwe muri poroteyine twavuga: amagi, amafi, inyama zitandukanye (inziza zikaba izirimo ibinure bicye nk’inyama z’umweru), fromage, yawurute, utubuto duto (nka soya), ubunyobwa, n’ibindi.

Ifunguro rikungahaye kuri poroteyine rigabanya ibinure mu mubiri

4. Kurya ifunguro rikungahaye kuri fibres

Amafunguro akize kuri fibre afasha mu kwirinda ibinyenyanza no kugabanya ibiro mu buryo bwihuse. Ubushakashatsi bwerekanye ko kongera garama 14 gusa za fibre mu byo urya ku munsi byihutisha kugabanuka kw’ibiro. Fibres zifasha cyane mu gukuraho ibinyenyanza, uburyo bwiza bwo kubona fibres nyinshi ni ukurya ifunguro ririho imboga n’imbuto nyinshi.

Urugero rw’amafunguro akize kuri fibres: Imboga rwatsi, amashu, epinard, amashaza, lentils, brocolli kimwe n’avoka, inkeri, ingano zuzuye, n’ibindi ni isoko nziza ya fibres.

ifunguro rikize kuri fibre rifasha kugabanya ibinure mu mubiri cyane cyane ku nda.

5. Gabanya ibinyasukari ku ifunguro ryawe rya buri munsi

Kwirinda cg kugabanya ibinyasukari ni uburyo bwizewe bwo kugabanya ibiro bityo n’ibinyenyanza ugatandukana nabyo.

Ifunguro rikennye ku binyasukari rituma n’amazi umubiri wabikaga agabanuka cyane, bityo umusaruro ukagaragara vuba. Ifunguro rikennye ku binyasukari rihita rigabanya bikomeye ibinure byo ku nda, kimwe n’ibindi bikunda kujya mu ngingo z’imbere mu mubiri no ku mwijima. Irinde ibinyasukari byatunganyijwe cyane mu nganda (nk’imigati, capati) wongere poroteyine ufata.

Urugero rw’ibinyasukari: ibinyampeke birimo isukari, sirop zikoreshwa mu kuryoshya imitobe n’ibindi biryo, keke, ibisuguti naza gato (gateau), chips zo mu dusashi (crispies) n’amafiriti asanzwe cg ibindi byanyuze mu ruganda, kimwe n’ibinyobwa byongewemo isukari (nka coca, imitobe ipfundikiye, n’ibindi)

Niba wifuza kugabanya ibinyenyanza ugomba kugabanya ingano y’ibinyasukari ufata.