Ushobora kuba ugerageza kugabanya ibiro bike. Cyangwa ushobora kuba ugerageza kugabanya ibiro byinshi. Wenda wagize indwara y'umutima none ubu ugomba kwitonda cyane ku byo urya. Impamvu iyo ari yo yose, indyo nziza ni ingenzi kugira ngo ubeho neza.
Indyo ya Ornish ni iki?
Ibi byatangijwe n'umuganga witwa Dean Ornish. Avuga ko aho gushyiraho amategeko akaze nka "Ntukarye ibi biribwa, urye ibi gusa," tugomba gukemura iki kibazo mu buryo bworoshye.
Gahunda ye y'imirire yitwa "Spectrum diet." Mu magambo make, agabanya ibiryo mu byiciro bitanu by'ingenzi.
- Itsinda rya 1: Iri rikubiyemo ibiryo by'ingirakamaro kandi bifite ubuzima bwiza ku mubiri wacu.
- Itsinda rya 5: Iri rikubiyemo ibiryo tugomba kurya bike cyane, cyangwa nibura tukagabanya.
Igitekerezo ni uko uko urushaho gukunda ibiryo byo mu itsinda rya mbere, ni ko inyungu zawe ku buzima ziyongera, nko kugabanya ibiro no kugabanya ibyago byo kurwara indwara z'umutima.
Icy'ingenzi kurushaho, iyi ndyo ntabwo ari iy'ibiryo gusa. Bwana Ornish ashimangira ko iyi mibereho myiza irimo kandi uburyo ukora cyane, uburyo uhangana n'imihangayiko, ndetse n'urukundo n'ubufasha uhabwa n'umuryango n'inshuti.
Ni iki twagombye kurya no kugabanya kuri iyi ndyo?
Nta kintu na kimwe kibujijwe muri iyi gahunda y'imirire. Ariko, bitewe n'intego zawe (kugabanya ibiro, kurwanya indwara z'umutima), ushobora kugabanya ingano y'ibyo urya. Reka turebe ibyo ari byo.
| Kurya byinshi | Umupaka mu buryo bugaragara |
|---|---|
| Imbuto n'imboga bishya | Amavuta n'ibinure |
| Ubunyobwa buto (urugero: amashu, ubunyobwa, ibishyimbo bibisi) | Inyama zose (harimo n'inkoko) n'ibikomoka ku mafi |
| Ibinyampeke byuzuye (urugero: umuceri w'umukara, buckwheat, ingano) | Imbuto n'imbuto |
| Tofu n'ibikomoka kuri soya | Umuhondo w'igi |
| Umweru w'igi | Ibiribwa birimo ibinure byinshi nka kokonati na avoka |
| Icyayi cy'icyatsi | Ibikomoka ku mata byuzuye ibinure (yawurute, foromaje, amata) |
| Ibiryo bidafite ibinure | Kafeyine (usibye icyayi kibisi) na alcool |
Ese ibi biragoye kubikurikirana?
Igice cyiza ni uko ushobora guhitamo uburyo wifuza gukurikiza iyi gahunda mu buryo bukomeye. Ushobora gutangirana n'impinduka nto, cyangwa ugakora impinduka nini kugira ngo ugere ku ntego nini.
Ni izihe mbogamizi?
Ku muntu ukunda inyama n'amafi, kandi akaba yaramenyereye ibiryo bitunganywa, ibi bishobora kugorana kumenyera. Cyane cyane niba ufite indwara nk'indwara y'umutima, ushobora kugira imbogamizi nyinshi ku gipimo cy'ibinure ushobora kongera mu mirire yawe.
Ubuhinzi n'ubucuruzi
Ubu buryo bukunze gushishikariza ikoreshwa ry'imboga n'imbuto bishya, bitangwa mu gihembwe cy'ihinga biva ku isoko. Uburyo bworoshye bwo gukurikiza kandi buryoshye bushobora no kuboneka kuri gahunda ya Bwana Ornish.
Imyitozo ngororamubiri n'imibereho myiza yo mu mutwe
Agira inama yo gukora imyitozo ngororamubiri yoroshye kandi iringaniye, nko kugenda n'amaguru vuba mu gihe cy'iminota 20-30 buri munsi, ndetse no gukora imyitozo yo kugabanya imihangayiko nka yoga no gutekereza cyane.
Abaganga batekereza iki?
Yego, abaganga benshi bemera ko iyi ndyo ya Ornish ifite akamaro koko.Ubushakashatsi bwagaragaje ko ibi ari byiza cyane cyane ku bantu bafite indwara z'umutima cyangwa abafite ibyago byo kurwara indwara z'umutima.
Muri make ni indyo irimo ibinure bike cyane kandi irimo karubohidrati nyinshi, nk'imbuto, imboga n'ibinyampeke. Ibi bituma iba indyo irimo fibre nyinshi kandi irimo karori nke.
Nubwo abaganga bamwe bemeza ko iyi ndyo irimo ibinure bike kandi irimo karubohidrati nyinshi ishobora kongera urugero rwa triglyceride mu maraso, ubushakashatsi bw'igihe kirekire bwerekana ko kugabanya ibiro bijyana n'iyi ndyo bishobora gufasha mu kugenzura triglyceride, isukari mu maraso n'umuvuduko w'amaraso.
Ariko ibuka ko ari byiza kandi byiza kuganira na muganga w’umuryango wawe kugira ngo akugire inama mbere yo gutangira indyo iyo ari yo yose, cyane cyane niba ufite indwara idakira nka diyabete, cholesterol nyinshi, cyangwa indwara y’umutima.
Ni izihe mbogamizi z'iyi ndyo?
Ikibazo nyamukuru muri ibi ni ukubikomeza mu gihe kirekire. Niba utamenyereye gutegura amafunguro mbere y'igihe no guteka mu rugo, ibi bizaba impinduka ikomeye kuri wewe. Nanone, bishobora kugorana gukomeza iyi gahunda yo kurya iyo ugiye kurya hanze cyangwa mu birori. Kubera iyo mpamvu, bamwe bashobora kurambirwa nyuma y'igihe runaka.
Ubutumwa bwo kujyana mu rugo
- Indyo ya Ornish ntabwo ifite amategeko akaze avuga ngo "ntukarye ibi bintu," ahubwo ni uburyo bworoshye bugabanya ibiryo mu byiciro kandi bugashimangira ibyiza.
- Icyibandwaho ni ibiryo bikomoka ku bimera nk'imboga, imbuto, ibinyampeke byuzuye, n'imbuto z'ibinyampeke. Ibinure n'ibikomoka ku matungo birabujijwe cyane.
- Ubushakashatsi bwagaragaje ko ubu buryo bufite akamaro kanini mu kurwanya indwara z'umutima no kugabanya ibiro.
- Ibi bisaba ubwitange bwinshi no gutegura amafunguro yawe, cyane cyane ku muntu umenyereye kurya inyama n'ibiribwa byatunganyijwe.
- Ni ngombwa kuvugana na muganga wawe mbere yo gutangira indyo nshya, cyane cyane niba ufite ikibazo cy’uburwayi.
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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.