Ni gute wahitamo ibiryo n'ibinyobwa bifite intungamubiri iyo ugiye mu iduka? (Guhaha mu buryo bwiza) Reka tubiganireho!

Ibiryo tugura mu iduka buri cyumweru, ni ukuvuga ibintu tugura kugira ngo turye, bishobora guteza imbere ubuzima bw'abana bacu cyane. Si ibyo gusa, ahubwo binafasha mu gushishikariza abana kugira imyumvire myiza ku biribwa bifite intungamubiri. Ariko, iyo tugiye mu iduka tukabona ibiryo byose bifite amabara meza n'ibinyobwa biryoshye, dushobora kuba twujuje ibikapu byacu ibintu bidafite intungamubiri tutabizi, sibyo? Kubwibyo, ni ngombwa cyane kwitonda kuri ibi.

Ese tugomba gukora urutonde mbere yo kujya mu iduka?

Iyo wanditse ibintu ugomba kugura mbere yo kujya mu iduka, ushobora kugabanya cyane umubare w'ibintu uguze udakeneye . Tekereza ukuntu byakoroha cyane uramutse uteguye amafunguro yawe y'icyumweru cyose ukandika gusa ibintu ukeneye ku rutonde. Hanyuma ushobora gushyira imbere ibiryo bifite intungamubiri nk'imboga nshya, imbuto, inyama zitarimo ibinure byinshi, inkoko, amafi, ibinyampeke byuzuye, n'amata afite ibinure bike .

Mu gihe utegura ibiryo by'umuryango wawe, tekereza ku bikurikira:

• Shyiramo imboga n'imbuto mu mafunguro yawe ya buri munsi. Gira akamenyero ko kubiha abana bawe.
• Gabanya kunywa ibinyobwa birimo isukari nka soda n'ibinyobwa by'imbuto. Ndetse n'imitobe y'imbuto ikorerwa mu rugo igomba gukorwa irimo isukari nke.
• Mu gihe uteka, gerageza gukoresha amavuta y'ibimera, nk'amavuta ya elayo cyangwa amavuta ya canola, aho gukoresha amavuta, margarine, cyangwa amavuta y'ibimera .
• Mu guhitamo umugati, ibinyampeke, makaroni n'umuceri, hitamo imigati y'ingano zose aho guhitamo imigati y'ingano zitunganyijwe . Urugero, hitamo umugati w'ingano zose cyangwa umugati wa atta aho guhitamo umugati wera.
• Mu gihe uhitamo amata n'ibikomoka ku mata, hitamo ibidafite ibinure cyangwa ibidafite ibinure byinshi .
• Gerageza gushyiramo amafi menshi mu ifunguro ryawe, nibura kabiri cyangwa gatatu mu cyumweru.
• Gabanya umunyu wongera mu biryo byawe uko bishoboka kose. Ahubwo koresha ibindi birungo kugira ngo wongere uburyohe.

Uretse imboga n'imbuto, ni iki kindi wakongeraho ku rutonde?

None se, imboga n'imbuto biri ku rutonde rwawe ubu. Ni ibihe bintu byiza dushobora kongeramo? Reka turebe.

Ibyokurya bikungahaye kuri poroteyine

Poroteyine ni ingenzi cyane ku mubiri. Hitamo amafi (akiri mashya, akonjeshejwe, n'ako mu macupa - cyane cyane salmon na mackerel), inkoko idafite uruhu, itunguru, inyama z'inka n'ingurube zitarimo uruhu . Niba utarya inyama, tofu, ibinyamisogwe bitetse (urugero, ubunyobwa, lentile, amashaza, n'ibishyimbo bibisi), imbuto n'imbuto, n'amagi ni isoko nziza ya poroteyine.

Ibinyampeke n'ibinyampeke

Ingano yuzuyeHitamo imigati y'ingano yose, tortilla, makaroni, n'ibinyampeke. Nanone, oatmeal, umuceri w'umukara, bulgur/ingano zishwanyaguritse, sayiri, na quinoa ni amahitamo meza. Ibi nabyo ni isoko nziza ya fibre.

Amata n'ibikomoka ku mata (Amata)

Nkuko byavuzwe mbere, hitamo amata afite ibinure bike cyangwa adafite ibinure byinshi, yawurute, na foromaje . Ushobora kandi guhitamo amata akomoka ku mavuta yongerewemo kalisiyumu , nk'amata y'amande cyangwa amata ya soya.

Tugendere mu nzira ikwiye nubwo twagenda muri supermarket!

Niba urimo guhaha muri supermarket, tangira guhaha mu nzira zo hanze uko bishoboka kose. Aha niho ibintu byinshi byiza , nk'imboga, imbuto, ibikomoka ku mata, n'inyama n'amafi mashya, bikunze kuboneka.

Noneho jya mu nzira z'imbere. Hariho kandi ibintu by'ingenzi nk'imboga zo mu macupa n'izikonjeshejwe, ibinyampeke, n'ibikoresho bya keke. Ariko, izi nzira z'imbere niho usanga ibiryo n'uduseke bitameze neza . Kubwibyo, ni byiza kujya muri izi nzira ugiye kurangiza guhaha. Niba bishoboka, nibyiza kwirinda inzira z'uduseke aho ushobora gusanga ibintu nk'ibisuguti n'ibirayi mu mapaki y'amabara menshi.

Nigute wahitamo imboga n'imbuto nziza? Nigute wabizana mu rugo ukabibika?

Igihe cyose bishoboka, hitamo imboga n'imbuto biri mu bihe byiza . Muri ubwo buryo, uburyohe burushaho kuba bwiza kandi ingano ikaba nke. Jya ku isoko ry'abahinzi bo mu gace utuyemo cyangwa mu iduka rito ryo ku muhanda . Muri ubwo buryo, ushobora kugura ibintu bishya ku bahinzi bacu. Ariko, ntugure byinshi udashobora gukoresha mbere yuko birushaho kuba bibi, sibyo?

Uburyo bwiza bwo kwigisha abana ibi bintu ni ukubajyana mu murima cyangwa mu murima w'imbuto maze bakabareka bagasarura imbuto zabo bwite . Bizaba ari ubunararibonye bushya kuri bo, kandi bizabatera gushishikazwa n'ibiryo.

Niba tutabitoraguye ubwacu, twamenya dute ko imboga n'imbuto tugura mu iduka ari mbisi? Kuva ku gishishwa cy'ibishyimbo kugeza ku ipapayi, buri mboga n'imbuto bifite ibimenyetso byerekana ko byeze kandi ko ari bishya .

• Mu gihe uhitamo imboga, hitamo izishya kandi zisa neza . Imboga nyinshi zigomba kuba zikomeye uko uzikozeho. Irinde izapfuye, zakomeretse, cyangwa zigaragaza ibimenyetso byo kwangirika.
• Mu gihe uhitamo imbuto , irinde ko zifite ibikomere . Ariko ibuka ko rimwe na rimwe ibisa neza inyuma bishobora kuba bitameze neza imbere.
• Iyo bibitswe neza , imbuto n'imboga bishya bishobora kubikwa igihe kirekire. Imboga zimwe na zimwe zishobora kubikwa muri firigo iminsi myinshi. Imboga z'imizi nk'amashu na karoti zishobora kubikwa igihe kirekire kurushaho.Bika ibirayi n'ibitunguru ahantu hakonje, hijimye kandi hari umwuka mwiza. Banza ukoreshe imbuto n'imboga bishwanyagurika kandi byangirika vuba. Bika ibishobora kumara igihe kirekire.

Reka kandi twige ku mboga n'imbuto bikonjeshejwe n'ibikonjeshwa.

Imbuto n'imboga bishya biraryoshye. Ariko, imbuto n'imboga bikonjeshejwe n'ibikonjeshwa nabyo biroroshye cyane . Bishobora kubikwa igihe kirekire, kandi intungamubiri zabyo ni nziza nk'izikiri nshya . Abantu benshi batekereza ko imbuto zikonjeshejwe n'ibikonjeshwa atari nziza, ariko si ko bimeze iyo uzihisemo neza.

Icy'ingenzi ni uguhitamo ibiryo bidafite isosi n'isukari yongewemo . Niba uguze imbuto zo mu macupa, reba ku kirango kugira ngo uhitemo izipakiye mu mutobe aho kuzishyira muri sirupe y'isukari .

Ibuka: Nk'uko utagura imbuto zangiritse, ntukagure ipaki y'imboga zikonje niba zaracitse, agasanduku katose, cyangwa ipaki yacitse. Mu gihe uguze ibiryo byo mu macupa, ntukagure icupa rifite ikibazo kinini, risa n'aho ryabyimbye, cyangwa rimenetse .

Ugomba kandi gutanga umwanya wo kuryoherwa gato, sibyo?

Iyo ugerageza gushishikariza buri wese mu muryango wawe kurya ibiryo bizima , ushobora gutekereza ko ugomba guhagarika ibiryo biryoshye n'uduseke byose icyarimwe. Ariko, gusiba ibiryo biryoshye n'uduseke abana bawe bakunda mu buryo butunguranye bishobora kukuviramo ingaruka mbi . Niba abana bawe batekereje bati "Oh, ntituzabemerera kurya ibi," bashobora kugerageza kwinjira mu biryo bibujijwe mu gihe bari hanze.

Rero, ni ngombwa gushyira mu gaciro, kudashyiraho amategeko akaze cyangwa ngo ubemerere kurya icyo bashaka cyose . Irinde kuvuga amagambo nka 'ibi ni bibi' na 'ibi ni ibiryo byiza' uko bishoboka kose. Ahubwo, reka umwana wawe ahitemo utuntu duto rimwe na rimwe, haba mu iduka cyangwa mu rugo . Urugero, umwana ukunda ifiriti ashobora guhitamo agafuka k'ifiriti gafite ibinure bike n'icupa rya salsa mu iduka. Bageze mu rugo, bashobora kwishimira amasahani abiri mato arimo ifiriti na salsa!

Noneho, reka twibuke ibyo twaganiriyeho, si byo se?

Mu magambo make, kwitonda gato mu gihe ugura ibintu bishobora kugufasha cyane wowe n'umuryango wawe kugira ubuzima bwiza .

• Kora urutonde mbere yo kujya guhaha. Ibi bizagufasha kwirinda kugura ibintu bitari ngombwa.
• Shyira imbere ibintu nk'imboga nshya, imbuto, ibinyampeke byuzuye, inyama zitarimo amavuta menshi, n'ibikomoka ku mata birimo ibinure bike .
• Muri supermarket, banza urebe amashelufu yo hanze, hanyuma ukomeze urebe andi. Jya kure y'aho abantu bafatira amafunguro yo mu bwoko bwa "recycles" bashoboka.
• Mu gihe uhitamo imboga n'imbutoReba niba ari nshya hanyuma ubibike neza.
• Niba uguze ibiryo bikonje cyangwa bikonjeshejwe, hitamo ibidafite isukari cyangwa isosi byongewemo.
• Reka ugire akantu gato rimwe na rimwe. Ntukajye ubuza ibintu byose.

Icy'ingenzi ni ukuganira n'abana bawe kuri ibi bintu no kubashyira muri ayo mahitamo. Hanyuma bazamenyera no kurya neza bakiri bato! Mbifurije mwese ubuzima bwiza!

Ibiryo byiza , guhaha ibiribwa, ibiryo bifite intungamubiri, imirire y'abana, imibereho myiza, urutonde rw'ibiribwa, imboga n'imbuto nshya