Ese hari igihe wumva umerewe nabi mu nda yawe? Ukumva nk'aho inda yawe yabyimbye kandi ifunze, si byo se? Hari abantu babyimbye cyane ku buryo bigaragara inyuma. Igitangaje ni uko hari igihe ibi bishobora kubaho nubwo waba utariye cyane. Iki ni ikibazo gikunze kugaragara ku bantu benshi. Inkuru nziza rero ni uko akenshi ibi atari ikimenyetso cy'indwara ikomeye. Uku kumererwa nabi gushobora kugenzurwa n'impinduka nto mu buryo turya n'ubwo tunywa.
Ni gute wakwirinda kurya cyane?
Reka turebe impamvu eshatu z'ingenzi zitera kubyimba no kubyirinda.
1. Kurya cyane
Impamvu nyamukuru kandi ikunze gutera kubyimba ni ukurya cyane. Tekereza kuri ibi, mu minsi mikuru cyangwa iyo tugiye mu birori, turya byinshi. Hanyuma igifu kigorana kubyitwaramo. Umuti mwiza kuri ibi ni ukugabanya ingano y'ibiryo turya. Aho gusangira isahani nini y'umuceri icyarimwe, menyera kurya utwo duce duto .
2. Ibyokurya birimo amavuta menshi n'ibinure byinshi
Kurya ibiryo byinshi bikungahaye kandi birimo amavuta menshi nk'ibiryo bikaranze, ibiryo bikaranze, amata na foromaje bishobora gutuma wumva uhaze. Ibi biterwa nuko ibinure bitwara igihe kirekire kugira ngo bigogorwe kuruta poroteyine na karubohidrati . Niyo mpamvu igifu cyawe kiguma cyuzuye igihe kirekire. Kugira ngo wirinde ibi, gabanya indyo yawe ya buri munsi ku biryo byinshi biryoshye kandi bifite amavuta menshi uko bishoboka kose.
3. Kurya ibiryo byihuse
Kurya vuba cyane nabyo byongera ibyago byo kubyimba. Umuti w'ibi ni uworoshye cyane - kurya buhoro buhoro . Bifata iminota 20 kugira ngo ubwonko bwacu bugaragaze ko igifu cyacu cyuzuye. Rero iyo uriye vuba cyane, nubwo ikimenyetso kigera mu bwonko, urya cyane. Abantu benshi bagira inama abantu kugabanya ibiro bavuga kandi ko kurya buhoro buhoro birinda kurya bitari ngombwa.
Ni gute wagabanya umwuka mu nda?
Impamvu ya kabiri ikunze gutera kubyimba ni umwuka mu mara. Kimwe cya kabiri cy'umwuka mu gifu cyacu gituruka mu mwuka twamira tutabizi . Igice cya kabiri kiva mu mara giterwa na bagiteri mu mara zifasha mu gusya ibiryo. Iyo uyu mwuka udasohotse neza, wirundanya mu mara, bigatera kubyimba no kumererwa nabi.
Niba ukunze kumva ufite umwuka ukabije, irinde izi ngeso zigutera kumira umwuka mwinshi:
- Kunywa ukoresheje agahu.
- Guhekenya shim.
- Nywa ibinyobwa birimo karubone nka soda mu ifu imwe.
- Kunywa bombo ikomeye.
Hari abantu bamira umwuka mwinshi iyo bafite ubwoba cyangwa stress, batabizi. Rero kwitoza gutuza binyuze mu myitozo yo guhumeka bishobora kugabanya umwuka no kubyimba.
Ni ibihe biribwa bitera kubyimba?
Hari ibiryo bimwe na bimwe bigora umubiri wacu gusya. Ibiryo nk'ibyo bishobora gutera umwuka no kubyimba. Dore bimwe mu biribwa bisanzwe.
| Ubwoko bw'ibiribwa | Kuki igifu kibyimba? (Ibisobanuro bigufi) |
|---|---|
| Ibishyimbo n'amashaza (nk'amashaza, ubunyobwa, amashaza, n'ibishyimbo bibisi) | Nubwo ibi bifite akamaro kanini, birimo ubwoko bw'isukari yitwa oligosaccharides, bigorana kuyisya. Ibi bisya na bagiteri ziri mu mara. Muri icyo gikorwa, umwuka urakorwa. |
| Imboga n'imbuto nka amashu, cauliflower, imimero ya Brussels, karoti, na prunes | Ibi nabyo ni ingirakamaro cyane. Ariko, hari abantu bashobora kugira umwuka no kubyimba bitewe n'isukari n'ibinyampeke birimo. |
| Ibiryo biryoshye by'ubukorano | Ibintu biryoshye by’ubukorano nka sorbitol ntibishobora gusya neza umubiri. Fructose, ubwoko bw’isukari iboneka mu mbuto, na yo igora bamwe mu bantu kuyisya iyo yongewe mu biribwa bipfunyitse. |
| Ibikomoka ku mata | Niba ufite ikibazo cyo gusya lactose, isukari iboneka mu mata, ushobora kugira kubyimba no kuribwa mu nda iyo uriye ibikomoka ku mata. |
| Ibinyampeke byuzuye | Ibiryo nk'ibinyampeke byuzuye n'umuceri w'ibinyampeke ni ingirakamaro cyane kuko bikungahaye kuri fibre. Ariko, fibre ni karubohidrati idakonja. Kurya fibre nyinshi icyarimwe bishobora gutera kubyimba no kuribwa mu nda. Kubwibyo, ongeramo ibiryo bikungahaye kuri fibre mu mirire yawe buhoro buhoro kandi ntukibagirwe kunywa amazi menshi hamwe na yo. |
Ni ryari ngomba kujya kwa muganga?
Ni ibisanzwe kumva uhaze rimwe na rimwe, kandi nta mpamvu yo kubihangayikisha.
Ariko, niba ukunze kugira iki kibazo, kandi kikabangamira imirimo yawe ya buri munsi, ni byiza cyane kugana muganga wawe kugira ngo akugire inama .
Ni ngombwa cyane gushaka inama kwa muganga niba ufite kimwe cyangwa byinshi muri ibi bikurikira hamwe no kubyimba:
- Kubabara igifu cyane
- Kugabanya ibiro
- Impiswi
- Amaraso mu ntebe
- Isereri cyangwa kuruka kenshi
- Umuriro nta mpamvu
Mu bihe bidasanzwe, kubyimba cyane bishobora guterwa no kuziba kw'igogora cyangwa imitsi y'igogora idakora neza. Ndetse na gake cyane, bishobora kuba ikimenyetso cy'indwara ikomeye, nko kuba urugingo rwo mu nda rwariyongereye. Niyo mpamvu dushimangira ko niba iki kibazo gikomeje cyangwa niba ufite ibimenyetso byavuzwe haruguru, ugomba kujya kwa muganga nta kabuza.
Ibindi bintu ushobora gukora kugira ngo wuzuze igifu cyawe
Niba impinduka zavuzwe haruguru mu mirire zidakemuye ikibazo cyawe, hari imiti ushobora kubona muri farumasi. Urugero, ibinini birimo simethicone cyangwa ibinini birimo enzyme alpha-D-galactosidase bishobora kugabanya ububabare kuri bamwe.
Ariko, ni ngombwa cyane kuvugana na muganga wawe no kumushakira uburenganzira mbere yo gukoresha umuti nk'uyu.
Niba unywa itabi, kubyimba inda ni indi mpamvu nziza yo kurireka. Kunywa itabi bishobora gutera kuribwa mu gifu n'izindi ngorane z'igogora.
Ubutumwa bwo kujyana mu rugo
- Akenshi, kubyimba inda si ikibazo gikomeye kandi gishobora kugenzurwa no guhindura imibereho yoroheje.
- Genzura ingano y'ibiryo. Rya ibiryo bike aho kurya byinshi icyarimwe.
- Guhekenya ibiryo neza kandi urye buhoro buhoro. Ibi bizakurinda kumira umwuka utari ngombwa no kurya cyane.
- Gabanya ibiryo birimo amavuta menshi n'ibinure byinshi. Bifata igihe kirekire mu kugogora kandi biragora igifu.
- Ntugatangire kurya ibiryo byinshi birimo fibre icyarimwe. Tangira buhoro buhoro unywe amazi menshi.
- Niba kubyimba bikomeje, bikomeye, cyangwa bigaherekezwa n'ibindi bimenyetso nko kugabanya ibiro cyangwa kubabara mu gifu, ntugapfushe ubusa urebe muganga wawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.