Ese wigeze wibaza ukuntu byaba byiza iyo haba hariho uburyo bwo kubaho imyaka mike umeze neza kandi ufite imbaraga? Niba ushobora gutinda gusaza gato? Ibyo nibyo tugiye kuvugaho uyu munsi. Ibi byitwa uburyo bwo kugabanya kalori, cyangwa 'Kugabanya Kalori'. Reka turebe niba ibi koko bishobora kongera igihe cyacu cyo kubaho no kubungabunga ubuto bwacu.
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Ni iyihe nkuru ya siyansi iri inyuma y'iyi nkuru?
Iyi nkuru itangira mu 1935. Ubushakashatsi bwakozwe icyo gihe bwagaragaje ko imbeba zari zifite karori nke zabayeho igihe kirekire kigera kuri 30% ugereranyije n'imbeba zari zisanzwe zirya. Kuva icyo gihe, abahanga mu bya siyansi bagerageje ubu buryo ku nyamaswa nk'imbeba, inzoka, isazi, imbwa n'inguge.
None se ibi bibaho bite? Mu magambo make, hari uburyo bubiri bw'ingenzi ibi bikoresha.
1. Kugabanya molekile zangiza: Iyo duhinduye ibiryo turya mo ingufu, umusaruro wabyo ni ukurema molekile zidahindagurika zangiza umubiri. Izi tuzita free radicals . Izi zangiza uturemangingo twacu kandi zigatuma dusaza byihuta. Iyo tugabanya karori, umusaruro w’izi free radicals zangiza uragabanuka.
2. Yongera ubushobozi bw'uturemangingo bwo kwihanganira stress: Iyo karori zigabanutse, uturemangingo tw'umubiri wacu turakomera kandi tukabasha kwirinda indwara zitandukanye. Ibi bivuze ko dufite ubushobozi bwo kwihanganira indwara zitandukanye n'imihangayiko.
Abahanga mu bya siyansi bizera ko ubu buryo bubiri budufasha kwirinda indwara nyinshi zikomeye zishobora kutwibasira, nk'indwara z'umutima na kanseri.
Yego, ni byiza ku nyamaswa. None se ibi ni byiza no ku bantu?
Iki ni cyo kibazo cy'ingenzi cyane. Ubushakashatsi ku nyamaswa bwagaragaje ko kugabanya kalori bigabanya urugero rwa cholesterol kandi bikagenzura urugero rw'isukari mu maraso. Abahanga mu bya siyansi rero batekereza ko, kubera ko imikorere y'umubiri mu mbeba no mu bantu isa cyane, birashoboka ko izi nyungu zizaboneka no ku bantu.
Muri make, uburyo indwara nka diyabete na kanseri zitera ni kimwe haba ku nyamaswa no ku bantu. Bityo rero, ibikorera inyamaswa ni byo bishobora kutugirira akamaro.
Abakurikiza ubu buryo biteze inyungu zikurikira:
- Ibyago byo kurwara Diyabete yo mu bwoko bwa 2 biragabanuka cyane.
- Kugabanya ibyago byo kurwara indwara z'umutima.
- Kugabanuka k'amahirwe yo kurwara kanseri.
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Check Availability →Kugabanya kalori bivuze iki mu by'ukuri?
Igitekerezo cy'ibanze kuri ibi ni iki,"Nubwo umubiri urya karori nke, uracyabona vitamine, imyunyungugu n'izindi ntungamubiri ukeneye."
Tekereza ko umuturage wo muri Sri Lanka akoresha karori zigera kuri 2000-2500 ku munsi. Iyo ugabanya karori, ugabanya iki gipimo ho kimwe cya gatatu uko igihe kigenda gihita. Ibyo bivuze ko ugera ku rugero ntarengwa rwa karori zigera kuri 1200-1500 ku munsi.
Igikuru: Ibi ntibivuze gusonza gusa. Igikuru ni ukubona intungamubiri nyinshi mu byo urya .
Urugero, Dean, ukurikiza ubu buryo, arya karori 1.200 ku munsi. Indyo ye igizwe ahanini n'imboga, imbuto, imbuto nk'amande, n'amavuta ya flaxseed, bitanga aside fatty ya omega-3.
Ibi bishobora kumvikana neza ukurikije imbonerahamwe iri hepfo.
| Indyo isanzwe irimo karori nyinshi | Indyo ifite intungamubiri kandi irimo karori nkeya |
|---|---|
| Icyayi kirimo isukari, umugati n'amavuta, isahani y'umuceri (urimo inkoko, ibirayi, lentile), na roti irimo amavuta. | Ikintu nk'icyayi/igikoma cy'umuceri kidasembuye, imbuto, umuceri utukura, salade nini y'imboga, amafi/inkoko itetse, n'ibishyimbo bibisi. |
| Icyitonderwa: Harimo karori nyinshi, ariko harimo vitamine nke, imyunyungugu na fibre. | Icyitonderwa: Karori nke, ariko yuzuye intungamubiri, vitamine, na fibre umubiri ukeneye. |
Ni gute wabikora, neza neza, mu buryo bwiza?
Niba urimo gutekereza kugerageza ubu buryo, ikintu cy'ingenzi ugomba kwibuka ni ukubikora neza kandi mu mutekano . Kugabanya karori udatekereje ku mirire bishobora gutera ibibazo bikomeye by'ubuzima.
Tekereza kuri ibi bintu mbere yuko utangira.
1. Vugana na muganga rwose: Mbere yo gukora impinduka zikomeye mu buzima bwawe, ni ngombwa kugisha inama muganga wawe . Ashobora gusuzuma ubuzima bwawe akakubwira niba ibi bikubereye.
2. Suzuma amaraso:Mbere yo gutangira ibi, banza upime amaraso yawe kugira ngo urebe urugero rwa cholesterol n'isukari mu maraso yawe. Hanyuma ushobora gupima iterambere ryawe mu mezi make.
3. Shaka ubufasha ku muhanga mu mirire: Niba bishoboka, gana inzobere mu mirire. Ashobora kugufasha gutegura gahunda y'ifunguro izaguha intungamubiri zose umubiri wawe ukeneye, kabone n'iyo waba ufite ikibazo cy'ibura rya karori.
4. Tangira gato: Ntugabanye ibiryo byose icyarimwe. Ubwa mbere, kuraho ibiryo bitameze neza nk'isukari, ifu n'amavuta mu mirire yawe, ahubwo wongeremo imbuto n'imboga.
5. Ntugasimbuke imyitozo ngororamubiri: Nubwo wagabanya karori nyinshi gute, ntuzabona umusaruro ufatika udafite imyitozo ngororamubiri. Ugomba gukora ikintu nko kugenda n'amaguru cyangwa kwiruka byibuze iminota 30 ku munsi.
Igikuru si ukubaho gusa kugira ngo ube ufite imyaka 120. Ni ukuba ushobora gukora ibyo ukunda, ukaba utarwaye, ukabaho neza, kandi ukagira ubuzima bwiza nubwo waba ushaje.
Abakurikiza ubu buryo bizeye kubaho igihe kirekire kugira ngo bungukire ku buvuzi bushya buzazanwa n'iterambere ry'ubumenyi bw'ubuvuzi mu gihe kizaza. Ibi rero si ikibazo cyo kongera ubuzima gusa, ahubwo ni ishoramari mu buzima bwiza kandi bufite ubuzima bwiza.
Ubutumwa bwo kujyana mu rugo
- Kugabanya kalori si ukwiyicisha inzara gusa, ahubwo ni ukugabanya kalori zidakenewe mu gihe ubona intungamubiri zose umubiri wawe ukeneye.
- Mbere yo gutangira ubu buryo, banza uganire na muganga wawe . Ni ingenzi cyane ku mutekano wawe.
- Shyiramo imbuto, imboga, ibinyamisogwe, inyama zitarimo ibinure (amafi atetse, inkoko), n'ibinyamisogwe nk'ibishyimbo bibisi n'ibishyimbo mu ndyo yawe.
- Imyitozo ngororamubiri ni ngombwa. Kugenzura indyo yawe gusa ntibihagije. Kora imyitozo ngororamubiri ya buri munsi.
- Ntugahindure ibintu bikomeye icyarimwe. Buhoro buhoro, shyiramo ingeso nziza mu buzima bwawe.
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