Hari igihe, cyane cyane nyuma yo kurya cyane, igifu cyawe kikumva cyuzuye kandi kidatuje, si byo se? Ni nk'aho ipuleti irimo kubyimba mu nda yawe. Kuri bamwe, igifu cyawe kijya imbere. Ibi ni byo twita kubyimba. Ibi si ko buri gihe biba ikimenyetso cy'indwara ikomeye. Akenshi, bishobora kugenzurwa no guhindura gato uburyo turya kandi tunywa. Reka turebe icyabitera n'icyo twakora kuri byo.
Ni gute wakwirinda kurya cyane?
Akenshi hari impamvu eshatu z'ingenzi zitera ubu burwayi. Reka turebe ibyo ari byo n'uko twabyirinda.
1. Kurya cyane
Iyi ni yo mpamvu ikunze kugaragara . Tekereza ko usangira umuceri wawe ku ifunguro rya saa sita, hanyuma ukabona ikintu kiryoshye, ugasangira ikindi. Mu gihe urya, ugasangira ikindi. Nubwo amaherezo wumva uhaze, urangiza urya igice cya nyuma kubera ubushake. Rero, iyo urya utyo, ntibitangaje ko igifu cyawe kikumva kidatuje. Umuti mwiza kuri ibi ni ukugabanya ingano y'ibyo urya. Aho kurya byinshi icyarimwe, kurya bike inshuro nyinshi ku munsi nabyo ni igisubizo cyiza.
2. Ibyokurya birimo amavuta menshi n'ibinure byinshi
Dukunda ibirayi bikaranze, amashu, cyangwa umuceri ukaranze turya nijoro, bikaba birimo ibinure byinshi . Ibi binure bifata igihe kirekire kugira ngo amara yacu agogore kurusha poroteyine cyangwa isukari. Ibi bivuze ko igifu cyacu kimaze igihe kinini cyuzuye. Kugira ngo wirinde ibi, gerageza kugabanya ingano y'amavuta n'ibinure mu mirire yawe ya buri munsi.
3. Kurya vuba vuba
Kurya vuba mu gihe ukora mu biro cyangwa mu yindi mirimo yihutirwa nabyo ni impamvu ikomeye ibitera. Iyo turya vuba, bifata iminota 20 kugira ngo ubwonko bubone ikimenyetso cy'uko inda yacu yuzuye. Muri icyo gihe, tuba twariye ibirenze ibyo twagombye kurya. Si ibyo gusa, iyo turya vuba, tunamira umwuka hamwe n'ibiryo. Iyo uyu mwuka ufatiwe mu nda, urema umwuka wuzura igifu. Rero , fata umwanya, uhekenya neza, kandi witoze kurya utuje .
Ese tugomba kugabanya umwuka mu nda?
Impamvu ya kabiri ikunze gutera kubyimba ni umwuka mu mara. Kimwe cya kabiri cy'umwuka mu gifu cyacu gituruka mu mwuka duhumeka. Ibindi bikomoka kuri bagiteri mu mara zifasha mu gusya ibiryo. Iyo uyu mwuka udasohotse neza, wiyongera mu mara, bigatera kubyimba no kumererwa nabi.
Niba uhora urya imyuka, gerageza kwirinda izi ngeso zituma umira umwuka:
- Kunywa ukoresheje agahu.
- Guhekenya shim.
- Kunywa soda n'ibinyobwa birimo karubone vuba.
- Gutanyagura ibintu nka tofe na lozenges ubifashe mu kanwa.
Hari abantu bamira umwuka gusa iyo bafite impungenge cyangwa stress. Niba ari uko bimeze kuri wewe, kugerageza gutuza ubwenge bwawe binyuze mu bintu nk'imyitozo ngororamubiri yo guhumeka bishobora kugufasha cyane.
Ibiryo bishobora gutuma wumva uhaze
Ibiryo bimwe na bimwe bigoye gusya nabyo bishobora gutera umwuka no kubyimba. Reka tumenye byinshi kuri ibi mu mbonerahamwe iri hepfo.
| Ubwoko bw'ibiribwa | Kuki ibyo bibaho kandi icyo gukora ni iki? |
|---|---|
| Ibishyimbo n'inkeri | Ibi birimo ubwoko bw'isukari yitwa oligosaccharides, bigoye kuyigogora. Iyo bagiteri zo mu mara zikora akazi ko kuyigogora, umwuka urakorwa. Ibi bishobora kugabanuka iyo ubinyoye neza mbere yo kubirya. |
| Imboga n'imbuto zimwe na zimwe | Ibintu nk'amashu, cauliflower, Brussels sprouts, karoti, na plums nabyo birimo isukari n'ibinyampeke bishobora gutera umwuka. Nubwo ibi ari byiza cyane ku mubiri, niba wumva utameze neza nyuma yo kubirya, gabanya ingano y'ibyo urya. |
| Ibiryo biryoshye by'ubukorano | Imibiri yacu ntishobora gusya ibintu biryoshye by’ubukorano nka (Sorbitol) . Nanone, hari abantu bagira ikibazo cyo gusya ubwoko bw’isukari yitwa (Fructose), yongerwa mu biribwa byinshi biryoshye. Witondere ibiryo birimo. |
| Amata n'ibikomoka ku mata (Amata) | Niba ufite ikibazo cyo gusya isukari iri mu mata yitwa lactose (Lactose idashobora kwihanganira), kunywa amata bishobora gutuma wumva uhaze. Muri icyo gihe, ushobora gukoresha amata adafite lactose. |
| Ibinyampeke byuzuye | Fibre iri muri ibi biribwa ni nziza cyane ku mubiri. Ariko fibre ni karubohidrati idagogorwa. Iyo utangiye kurya ibiryo birimo fibre nyinshi mu gifu cyawe, igifu cyawe gishobora kuzura umwuka. Kubwibyo, uko ugenda umenyera ibi biribwa buhoro buhoro, ugomba kunywa amazi menshi . |
Ni ryari ngomba kujya kwa muganga?
Ni ibisanzwe kumva uhaze rimwe na rimwe kandi nta kintu na kimwe cyo guhangayikishwa nacyo. Ariko, niba ufite iki kibazo gikomeje, ntukirengagize. Ni byiza kujya kwa muganga.
Hari igihe kubyimba inda bihoraho bishobora kuba ikimenyetso cy'indi ngorane y'ubuzima.
- Inzitizi mu nzira y'igogora: Ibintu nk'ibisebe cyangwa inkovu mu gifu cyangwa mu mara mato bishobora kubangamira inzira y'ibiryo.
- Imikorere mibi y'imitsi yo mu gifu: Iyo imitsi isunika ibiryo imbere icitse intege, umwuka uhita ufatwa ukazura igifu.
- Izindi ndwara zikomeye: Ni gake cyane, zishobora kuba ikimenyetso cy'ikintu nk'urugingo rw'umubiri rwagutse mu gifu cyangwa kanseri.
Kubwibyo rero, niba ubonye ibindi bimenyetso nko kubabara mu gifu, kugabanya ibiro, cyangwa impinduka mu mwanda hamwe no kubyimba, menya neza ko wabibwiye muganga wawe.
Ni iki kindi cyakorwa?
Niba ukomeje kugira iki kibazo nubwo ugenzura indyo yawe, hari ibindi bisubizo bike.
Hari imiti imwe n'imwe ushobora kugura muri farumasi. Urugero, hari ibinini birimo enzyme yitwa `(Alpha-D-galactosidase)` ifasha mu gusenya isukari igoye gusya iboneka mu mboga no mu mbuto. Nanone, imiti irimo `(Simethicone)` ishobora kugabanya umwuka. Ariko ibuka ko ari byiza kubaza muganga wawe mbere yo gukoresha umuti uwo ari wo wose.
Niba unywa itabi, iyi ni impamvu nziza yo kurireka. Kunywa itabi bishobora gutera ibibazo byinshi by’igogora, nko kuribwa mu gifu no kubyimba.
Ubutumwa bwo kujyana mu rugo
- Impamvu nyamukuru yo kurya cyane ni ukurya ibirenze ibyo bikenewe.
- Ntukihutire kurya, jya urya buhoro kandi uhekenya neza.
- Gabanya ibiryo birimo amavuta menshi n'ibinure byinshi (ibiryo bikaranze, kottu).
- Menya kandi ugenzure ibiryo bigutera umwuka (urugero: amashu, lentils).
- Niba urya ibiryo birimo fibre nyinshi, tangira unyweho amazi menshi.
- Niba ukomeje kubyimba, cyangwa niba ufite ibindi bimenyetso nko kubabara mu gifu cyangwa kugabanya ibiro,Ntugapfushe umwanya ngo urebe muganga.
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