Gabanya Ibinure Ukoresheje Uburyo Gakondo

Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (OMS) risobanura umubyibuho ukabije nko kwibumbira hamwe kw’ibinure, bikaba byangiza ubuzima bw’abantu. Bivugwa ko umuntu afiite umubyibuho ukabije iyo igenamiterere ry’umubiri we (BMI) ringana na 30 cyangwa rirenga. Umubyibuho ukabije ni kimwe mu bintu nyamukuru bitera indwara zidakira nka diyabete, indwara z’umutima na kanseri.

Ibigo byinshi byagiye byamamaza ibicuruzwa bifasha abantu gutwika ibinure n’amavuta yo mu mubiri, bivuga ko aribwo buryo bwiza bwo gutwika amavuta. Ibi bikorwa mukwiyongera kw’imibiri , hepfo ndabagezaho urutonde rw’ibintu bigira uruhare mu gutwika ibinure:

Kongera igihe cy’imyitozo

Iyo ukora siporo, umubiri wawe utakaza ibinure kugirango ubone imbaraga nyinshi. Wari uzi ko umubiri wawe ukomeza gutwika ibinure byinshi nubwo urangije gukora siporo? Yego yego! Ariko, gukomeza gutwika ibinure biterwa n’uburyo rusange bwawe nigihe ukoresha muri siporo. Igihe kinini ukora siporo, niko ibinure byinshi umubiri wawe bishya kandi niko imikorere y’umubiri yihuta.

Gukora imyitozo ikomeza umubiri

Imyitozo yo  kubaka no gukomeza imitsi yawe. Hamwe no kwiyongera kw’imitsi, ibinure watwitse biriyongera nubwo waba uruhutse. Amahugurwa yo kurwanya ar’ingirakamaro cyane hamwe n’imyaka. Ibi biterwa nigabanuka ry’ikigereranyo cy’imikorere y’umubiri kandi gukora iyi myitozo byibuze kabiri mucyumweru ishobora kuyizamura. Birakwiye ko tumenya ko imitsi minini mumubiri w’umuntu niyo itwika amavuta cyane. Iyi mitsi iboneka munda, mu gituza, mu bibero, no mu maboko.

Cafeyine

ni kimwe mu bintu byongera umuvuduko umubiri utwika mo ibinure . Ibi biremerwa kuko iyo ufashe cafeyine ubona imbaraga nyinshi. Kongera rero ingendo zawe zigufasha gutwika amavuta. Icyayi cya green tea, icyayi cya mukaru, n’ikawa nibinyobwa birimo cafeyine. Kugira ngo wirinde kutaza kubura ibitotsi buri kawa birasabwa kunywa ibikombe 4 gusa k’umunsi.

Kurya kenshi

Umubiri ukeneye imbaraga kugirango igogorwa ribe. Kurya amafunguro mato ariko kenshi bitwika ibinure byinshi.

Kwihangana kurya ifunguro rya mu gitondo

Byaragaragaye ko kutarya ifunguro rya mu gitondo bishobora gutuma ibiro byiyongera. Ubushakashatsi bwerekanye ko abantu batarya ifunguro rya mu gitondo barya ibintu byinshi umunsi wose. Kurya ibintu byinshi biganisha ku kongera ibiro kandi bifitanye isano na BMI nini mu ngimbi.

Kunywa amazi

Kunywa igice cya litiro y’amazi byongera gutwika ibinure 24-30%. K’ubwibyo, amazi yo kunywa afasha kugabanya ibinure umuntu arya. Ingaruka y’amazi ni uko uzatakaza ibiro vuba, cyane cyane iyo usimbuje n’ibinyobwa by’isukari.

Kurya urusenda rushyushye

Urusenda rwa chili rurimo capsaicin yuzuye, ishobora kongera umubiri gutwika amavuta kandi bikagabanya ubushake bwo kurya. Uku ni ukuri kubintu bimwe byo gutwika amavuta no kugabanya ibiro – Chilli!

Gutwika amavuta hamwe n’indimu

Benshi bavuga ko bagabanutse ibiro banywa indimu n’amazi ashyushye. Nta bimenyetso bya siyansi byerekana ibi nubwo. Kunywa amazi hamwe n’indimu birashobora kugira uruhare mu kongera ibyiyumvo byo guhaga, bigira uruhare mu kugabanya gufata ibinurei no kugabanya ibiro.

Ubuki

Hariho amahirwe yo gukumira ibiro kwiyongera ,mugukura isukari kumeza no gukoresha ubuki . Ubundi bushakashatsi bwerekanye ko ubuki bufite ubushobozi bwo gukora imisemburo kugirango ugabanye ubushake bwo kurya.

Gutwika amavuta hamwe n’ibinyobwa bya ditox

Ibinyobwa bya Detox bifasha kugabanya ibiro. Ni nako bigenda no kumazi ya ditox, yakozwe mugushyiramo uburyohe bw’imbuto, imboga, cyangwa ibyatsi. Nkuko byavuzwe haruguru, amazi arashobora kongera umuvuduko w’imikorere y’umubiri  w’umuntu no gutwika karori. Ubushakashatsi bwerekanye ko abantu banywa amazi mbere yo kurya batakaje ibiro 40%. Byongeye kandi, amazi yo kunywa ajyanye no kugabanya ubushake bwo kurya. Ku bwibyo, inyungu za ditox y’amazi mugutakaza ibiro biterwa  n’amazi muri rusange, ntabwo ari ibyongerewe mu mazi mugihe bari kuzikora.