Menya ibyo kurya umuntu arya bigafasha ubwonko gukora neza ubwenge bwe bugahora bumeze neza ikigero k’imyaka yose waba uriho.

Dore amafunguro yagaragajweho ubushobozi bufasha ubwonko gukomeza gukora neza niyo waba ugeze mu zabukuru.

By’umwihariko aya mafunguro ni ingenzi mu gufasha ubwenge bwacu kwibuka ibyahise, ibyo twateganyaga gukora n’ibindi byose bisaba kwibuka.

Akandi karusho k’aya mafunguro ni uko afasha mu kurinda no kurwanya indwara zinyuranye z’umutima, diyabete, umubyibuho ukabije, ndetse anafasha mu kurwanya indwara izwi nka Alzheimer’s disease, ikunze gufata abageze mu zabukuru ikabatera kwibagirwa.

Amafunguro yo gufasha ubwenge

Mu gukurikiza iyi gahunda y’amafunguro yo gufasha ubwenge hari ayo ugomba gufata hakaba n’ayo usabwa kureka mu gihe wihaye cyo kuyafata (ushobora kwiha ukwezi cyangwa 2 uyikurikiza)

Amafunguro yo kurya

1.Imboga rwatsi
2.Ubunyobwa mu moko yabwo yose
3.Inkeri mu moko yazo yose
4.Imboga zitarimo amidon nk’ibitonore, imiteja, imbwija, artichoke, asparagus n’ibigori by’imibeya
5.Amavuta ya elayo
6.Impeke zuzuye
7.Amafi
8.Ibishyimbo
9.Inyama y’inkoko
10.Divayi
11.Ibyo kurya byo kureka
12.Fromage
13.Inyama zitukura
14.Amafiriti
15.Ibirunge
16Margarine
17Bombo n’utundi tuntu turyohera nka keke na biswi
18.Ibyo kurya byo mu nganda bipfunyikwa bikaribwa utongeye kubitunganya

Akamaro ku buzima

Nubwo twavuze ko aya mafunguro afasha ubwenge, ariko hari n’ibindi byiza aduha.

– Kurinda ikibazo cyo kwibagirwa kwa hato na hato
– Kugabanya ibyago byo kurwara indwara ifata udutsi tw’ubwonko tugacika intege
– Gutakaza ibiro
– Kurwanya kubyimbirwa
– Kurwanya stress
– Kurinda diyabete
– Kugabanya ibimenyetso bya goute n’izindi ndwara z’imitsi
– Kuvura umutwe

Amabwiriza mu gihe ufata iyi gahunda y’aya mafunguro

Mu gihe wiyemeje gukurikiza iyi gahunda hari ibyo usabwa gukora n’ibyo usabwa kudakora

Ibyo gukora

– Byibuze rimwe ku munsi urye salad
– Nywa akarahure kamwe ka divayi buri munsi, byiza ni divayi itukura
– Hagati y’amafunguro rya utunyobwa
– Rya amafi rimwe mu cyumweru
– Rya inkoko n’inkeri byibuze rimwe mu cyumweru, nushaka unarenzeho

Ibyo kudakora

– Mu guteka irinde gukoresha amavuta afashe nk’ibirunge keretse rimwe gusa mu cyumweru
– Irinde amafi menshi kuko abamo mercure kandi iyo ibaye nyinshi ni bibi ku buzima
Irinde inzoga, ujye unywa divayi gusa, kuriya wabisabwe