Indyo y'ibiryo byoroshye ku kubabara mu gifu - Ni iki? Reka tubimenye!

Nawe rimwe na rimwe wigeze ubabara mu nda, cyangwa wenda nyuma yo kubagwa, maze muganga akakubwira ngo 'urye ibiryo byoroheje gusa iminsi mike'? Hanyuma ushobora kwibaza uti 'Ibi biribwa byoroheje ni iki? Ubikora ute?' Ibyo nibyo tugiye kuvugaho uyu munsi. Kubimenya neza bizagufasha cyane.

Iyi ndyo y'ibiryo byoroshye ni iyihe?

Mu magambo make, indyo yoroheje ni indyo yoroshye guhekenya, yoroshye, kandi ifite fibre nke kandi igogora vuba . Hari igihe tuyita indyo yoroheje yo mu gifu (GI) . Ubu bwoko bw'indyo bukunze kugirwa inama nyuma yo kubagwa, iyo ufite ikibazo mu nda, cyangwa iyo ushaka guha amara yawe ikiruhuko. Tekereza nawe, amara yacu ameze nk'imashini. Hari igihe aba akeneye ikiruhuko, ikintu cyo gukoraho, sibyo? Ibi ni kimwe.

Mu gihe ukurikiza iyi ndyo, ugomba kurya ibiryo "byoroshye kugogora" kandi ukirinda ibiryo "bigoye kugogora" . Nk'uko dushyira amavuta meza mu modoka gusa, tugomba kugaburira inda zacu ibiryo bikwiye kandi binogeye mu gihe gikwiye.

Ni ngombwa gukomeza kurya muri ubu buryo kugeza igihe muganga wawe cyangwa inzobere mu mirire agutegetse. Ibi bishobora gufata ibyumweru bibiri kugeza kuri bitatu, cyangwa kugeza igihe ubushake bwawe bwo kurya bugarutse kandi amara yawe agasubira ku buryo busanzwe. Niba bikugora kurya uri mu rugo, menya neza ko wavuganye na muganga wawe cyangwa inzobere mu mirire. Bazagufasha.

Kuba hari umuntu wavuze ko atari ibiryo byose bikubereye, ntibivuze ko bikubereye. Niba wumva ufite ikibazo cyo kubyimba cyangwa ufite ibibazo byo mu nda nyuma yo kurya ibiryo runaka, hagarika kurya ibyo biryo mu minsi mike hanyuma wongere ugerageze. Umubiri wa buri wese uratandukanye, bityo ugomba gushaka ikikubereye.

Ntukibagirwe gusoma neza ibyapa by'ibiribwa uguze mu iduka . Icyo ugomba kureba ni uguhitamo ibiryo bifite garama 2 za fibre kuri buri serivisi. Kuko kuri iyi nshuro turimo kureba ibiryo bifite fibre nke.

Keretse inzobere mu mirire cyangwa muganga wawe yabigusabye ukundi, ushobora guhitamo indyo yoroheje nk'uko bikurikira. Wibuke ko niba wumva utameze neza nyuma yo kurya ibiryo runaka, hagarika kubirya mu byumweru bike hanyuma wongere ugerageze nyuma.

Ni iki kindi tugomba kwitondera mu gihe dukurikiza iyi ndyo y'ibiryo byoroshye?

Noneho reka turebe izindi ngingo z'ingenzi zikenewe kugira ngo ukurikize iyi ndyo neza. Nukurikiza izi ndyo neza, iyi ndyo izagufasha cyane mu kugufasha gukira vuba.

• Guhekenya ibiryo byawe neza: Iki ni kimwe mu bintu by'ingenzi cyane. Hekenya buri kantu kose uriye kugeza igihe bihuye n'ibirayi bitose.Yego. Ntukamire ibiryo ukimara kubishyira mu kanwa. Uko urushaho guhekenya ibiryo, niko umubiri wawe urushaho kubyorohera gusya. Nk'uko iyo turya umuceri mwinshi, urushaho kuryoha mu nda. Ibi bigabanya cyane umutwaro ku nda yacu.
• Kurya inshuro nyinshi ku munsi: Biroroshye kurya amafunguro 4 cyangwa 6 ku munsi kuruta kurya amafunguro 3 manini icyarimwe. Komeza kurya amafunguro mato buri masaha make umunsi wose. Ibi bizafasha igifu cyawe kumva kidahagije kandi byoroshye gusya.
• Nywa amazi menshi: Ugomba kunywa nibura ibirahuri 8 by'amazi ku munsi. Ibi birimo ibiryo by'amazi nka pudding, ice cream, sherbet, ice lollies (nka Popsicles®), isupu, jelly, na yawurute. Si byiza kureka amazi agace mu mubiri wawe, cyane cyane iyo uri gukira.
• Menya neza ikibazo cy’ibura ry’imirire: Kubera ko iyi ndyo ibuza ibiryo bimwe na bimwe (cyane cyane imboga, imbuto n’ibinyamisogwe bigoranye gusya), ushobora kuba ubura zimwe mu ntungamubiri umubiri wawe ukeneye. Niba ugiriwe inama yo kurya muri ubu buryo mu gihe kirenga ibyumweru 2-3 , ushobora kuba ukeneye gufata multivitamine . Ariko, ugomba kuvugana na muganga wawe mbere yo gufata inyongeramusaruro ya vitamine cyangwa imyunyungugu. Ni bo bazakubwira neza icyo ukeneye n’ingano yacyo. Si byiza gufata vitamine ubishaka.
• Uko wongeramo fibre: Iyo ibimenyetso byawe bimaze kugabanuka, ugomba gutangira buhoro buhoro kongeramo ibiryo byinshi birimo fibre mu mirire yawe . Fibre ni igice cy'ingenzi cy'indyo yuzuye. Fibre ni ingenzi mu mikorere y'amara no kwirinda impatwe. Ntugashyiremo byinshi icyarimwe. Gerageza kongeramo ibiryo bishya (urugero: imboga cyangwa imbuto bifite fibre nyinshi) buri minsi 2-3 kugira ngo urebe niba bikubangamiye mu nda, bikuzura, cyangwa bihindura imikorere y'amara.
• Kurya ibiryo bitandukanye: Kurya ibiryo bitandukanye ni ingenzi cyane kugira ngo ugire ubuzima bwiza. Aho kurya ikintu kimwe buri munsi, gerageza kurya ibintu byinshi bitandukanye uko bishoboka kose (muri ibi biribwa byoroheje). Muri ubwo buryo, uzabona intungamubiri hafi ya zose umubiri wawe ukeneye.

Icy'ingenzi ni ukubikora byose uyobowe na muganga wawe cyangwa inzobere mu by'imirire. Nibo bazi icyo ari cyo cyose gikwiriye indwara yawe. Niba ufite ikibazo, ntutindiganye kubabaza.

Noneho reka turebe uko wategura ifunguro ry’umunsi. Ibi byagenewe koroshya igogora no kuba byiza mu byumweru bibiri cyangwa bitatu bya mbere nyuma yo kubagwa. Ariko uru ni urugero gusa, ushobora kubihindura bitewe n’ibyo ukunda, ibyoroshye, n’ibyo ufite mu rugo.

Reka turebe uko icyitegererezo cy'ibiryo kirimo ibiryo kimeze.

Dore gahunda y'amafunguro y'uwo munsi ushobora kubona igitekerezo cyayo. Ayo mafunguro ni yoroshye kandi yoroshye kuyasya.

Ifunguro rya mu gitondo

Amahitamo ya 1:

• Omelet irimo foromaje.
• Croissant cyangwa muffin y'Abongereza.
• Utuyiko tubiri twa jeli y'imizabibu.
• Ikirahure cy'amata (2% by'ibinure) (hafi ounces 8).

Amahitamo ya 2:

• 3/4 cy'igikombe cya vanilla Greek yawurute.
• Igitoki (cyeze neza).
• Agace k'umugati wera gashyirwamo amavuta cyangwa amavuta y'ubunyobwa.
• Igikombe cy'icyayi (gishyushye cyangwa gikonje, kirimo isukari nkeya).

Ifunguro rya saa sita

Amahitamo ya 1:

• Inkoko yokejwe (ifite uburemere bwa garama 2.5) hamwe na persil yaciwe neza.
• 1/2 cy'ibirayi byatogoshejwe, byatetse neza, kandi byaseye, hamwe n'isosi y'umukara woroshye.
• 1/2 cy'igikombe cy'ibishyimbo bibisi byatetse mu macupa.
• 1/2 cy'igikombe cy'isosi y'amapera.
• Biscuit irimo shokora.
• Ikirahure cy'indimu.

Amahitamo ya 2:

• Sandwich y'inkoko na foromaje yo mu Busuwisi ikozwe mu duce tubiri tw'umugati wa rye udafite imbuto, hejuru yayo harimo mayoneze na sinapi, kugira ngo uryoherwe.
• 1/2 cy'igikombe cy'isosi y'amapera.
• Agapaki gato k'ibirayi bitetse, garama zigera kuri 20-30.
• Ikirahure cy'indimu.

Udukoryo twa nyuma ya saa sita

• Igice cya foromaje ya mozzarella.
• Ibisuguti bine cyangwa bitandatu by'umunyu, cyangwa ipaki y'ibisuguti bingana n'ibiryo byo kurya.
• Ikirahure cy'amazi.

Ifunguro rya nimugoroba

• Ifunguro rya pasta ya penne ririmo isosi y'inyama. Niba ubyifuza, shyiramo foromaje ya Parmesan hejuru hanyuma wongereho amavuta make ya elayo cyangwa amavuta.
• Agace k'umugati w'Abataliyani udafite imbuto.
• Igikombe cya karoti zitetse neza.
• 1/2 cy'igikombe cya ice cream ya vanilla.
• Ikirahure cy'icyayi gikonje.

Udukoryo twa nimugoroba

• 1/2 cy'igikombe cya foromaje y'akazuyazi, pudingi, cyangwa jeli.
• 1/2 cy'igikombe cy'amapera yo mu macupa.
• Ikirahure cy'amazi.

Noneho ushobora kuba ufite igitekerezo cyiza cy'icyo indyo yoroheje ari cyo n'uko wayitegura. Wibuke ko uru ari urugero gusa. Ushobora kuvugana na muganga wawe cyangwa inzobere mu by'imirire kugira ngo baguhe urutonde rw'ibiribwa bikubereye. Bashobora kukubwira kongeramo cyangwa gukuramo ibindi biribwa byiyongera kuri ibi.

None se, ni ubuhe butumwa bw'iyi nkuru bujyanye n'aho umuntu atuye?

Biroroshye cyane. Iyo muganga akubwiye kurya indyo yoroheje , aba akubwira kuruhuka gato mu gifu no mu gifu, kugira ngo bifashe gukora byoroshye. Iki si ikintu cyo gutinya, ni ikintu ukora kugira ngo wihutishe gukira.

• Ikintu cy'ingenzi ugomba kwibuka ni uguhekenya ibiryo byawe neza no kurya buhoro buhoro. Ibi bibe akamenyero.
• Kurya amafunguro make menshi ku munsi ni byiza kuruta kurya ifunguro rinini rimwe rimwe. Biroroshye kurya mu nda.
• Nywa amazi menshi. Ntureke umubiri wawe wumuke.
• Irinde ibiryo bigutera kumva utameze neza igihe runaka. Si ibintu byose bibereye buri wese.
• Menya neza ingano ya fibre iri mu biribwa bipfunyitse. Soma icyapa cyanditseho.
• Ntugafate ibintu nka vitamine utabanje kugirwa inama na muganga. Bishobora guteza ibindi bibazo.
• Umaze kumva umeze neza, tangira kongeramo fibre nyinshi mu mirire yawe. Vugana na muganga wawe kuri ibi.

Icy'ingenzi ni ugukurikiza amabwiriza ya muganga wawe cyangwa inzobere mu mirire neza. Ni bo bazagufasha mu buryo bukwiye ku bijyanye n'uburwayi bwawe. Rero, nta kintu cyo guhangayika. Ibi ni iby'igihe gito gusa. Nubikora neza, uzakira vuba kandi ushobore kongera kurya ibiryo ukunda! Nkwifurije gukira vuba!

Indyo yoroheje, Indyo y'ibiryo byoroshye, Indyo y'igifu, Indyo ivura indwara zo mu gifu, Ibiryo byoroshye gugogora, Indyo nyuma yo kubagwa, Indyo ijyanye n'imirire