Tekereza, urangije kurya ifunguro riryoshye rya saa sita, ariko ukaba wifuza ko washoboraga kurya agace gato ka shokora cyangwa ice cream. Cyangwa wenda uri kureba televiziyo nijoro ukumva ushaka gufungura agapaki k'ibirayi. Ese ibi byakubayeho? Akenshi tubyita 'irari ry'ibiryo'. Ntabwo ari inzara mu by'ukuri. None se kuki ibi bitubaho? Reka tubiganireho byimbitse uyu munsi.
Inzara n'irari ry'ibiryo ni ibintu bibiri bitandukanye!
Ubwa mbere, reka dusobanukirwe itandukaniro riri hagati y’ibyo byombi. Inzara ni ikimenyetso umubiri wacu uduha iyo ukeneye ingufu, ni ukuvuga ibicanwa. Ni ingenzi kugira ngo tubeho.
Ariko irari ry'ibiryo ni ikintu gitandukanye. Ni irari rikomeye kandi ridashobora kugenzurwa ryo kurya ibiryo runaka. Ni ukuvuga iyo wumva uti "Ndashaka cyane icyo gikanka cya cheesecake ubu ngubu," nubwo waba udafite inzara.
Mu magambo make, inzara ituruka mu nda, ariko irari ry'ibiryo rituruka mu mutwe, ni ukuvuga mu bwenge bwacu.
Kuki twifuza ibi biribwa? Impamvu 5 z'ingenzi
Hari impamvu nyinshi zibitera. Reka turebe izikuru.
1. Ibimenyetso byo hanze: Izi ni ingeso zacu. Tekereza, uhora urya ice cream ureba ikiganiro ukunda kuri televiziyo. Nyuma y'igihe runaka, igihe cyose ufunguye icyo kiganiro kuri televiziyo, uhita ushaka kurya ice cream. Ni nk'akamenyero mu bwonko bwawe.
2. Ibimenyetso by'imbere: Ibi biterwa n'amarangamutima yawe. Urugero, iyo wumva ubabaye, uri wenyine, urakaye, cyangwa ufite stress, hari abantu bagira icyifuzo gikomeye cyo kurya ibiryo biryoshye. Ubu ni uburyo bw'agateganyo bwo kwikuramo iyo mitekerereze.
3. Kubura: Ese urimo ugabanya ibiro? Iyo ugabanya ibyo kurya , ushobora kumva wifuza cyane kurya ibyo kurya byose wari ugabanya ku munsi.
4. Gusinzira nabi: Ubushakashatsi bwagaragaje ko kudasinzira bihagije bibangamira imikorere y'imisemburo yo kudasinzira mu mibiri yacu. Niyo mpamvu akenshi twumva dushaka kurya ikintu ku munsi tudasinzira neza.
5. Imibanire: Niba ufite imashini igurisha ibicuruzwa mu biro byawe, cyangwa uwo mwashakanye akunda guteka imigati iryoshye n'ibiryo bigufi, ni ibisanzwe kumva ushaka kurya ibyo biribwa iyo ubibonye.
Hagati aho, ibiryo "bitunganyijwe cyane" bikorerwa n'ibigo binini, ni ukuvuga ibiryo bipfunyitse (urugero: ifiriti, ibisuguti, sosiso) birimo isukari nyinshi, umunyu, ibinure, n'uburyohe bw'ubukorano, byagenewe gukurura cyane ubwonko bwacu n'amarangamutima yacu. Kubwibyo, dushobora kuba imbata yabyo.
Inama z'ingirakamaro zo kugenzura irari ry'ibiryo
None se, twahangana dute n'iki cyifuzo kidasubirwaho? Dore uburyo bworoshye ushobora kugerageza.
| Inama | Icyo gukora n'akamaro kacyo |
|---|---|
| Nywa amazi menshi. | Hari igihe, nubwo umubiri waba warabuze amazi, twumva nk'aho dushonje. Rero, nywa amazi akwiye umunsi wose. Niba wumva ushaka kurya nijoro, gerageza kunywa icyayi cy'ibimera nka Belimal cyangwa Ranavara kidafite isukari. |
| Gira ibitotsi bihagije. | Gerageza gusinzira neza nibura amasaha 7 ku munsi. Ibi bizahuza imisemburo yawe kandi bigabanye irari ry'ibiryo ritakenewe. |
| Kurya ibiryo bikungahaye kuri poroteyine. | Kurya ibiryo bikungahaye kuri poroteyine bizagufasha kumva uhaze igihe kirekire. Shyiramo igi mu gitondo, ifunguro rya saa sita nk'ibishyimbo cyangwa intete, n'agace k'ifi mu ifunguro rya nimugoroba. Ibi ni byiza cyane kuruta kurya isahani ya makaroni gusa. |
| Hitamo utuntu two kurya duto cyane. | Aho kurya ifiriti n'ibisuguti igihe cyose, gerageza kurya ikintu kirimo fibre na poroteyine, nka yawurute y'Abagereki irimo uduce duke tw'imbuto n'ubunyobwa buke. Niba koko ushaka kurya shokora, rya agace ka shokora yijimye. |
| Kurya agace k'ishinya. | Hari abantu batakaza ubushake bwo kurya binyuze mu guhekenya shim cyangwa koza amenyo yabo bakoresheje umuti w'amenyo ufite uburyohe bwa mint. Ibi birababangamira. |
| Witondere inzoga. | Kunywa inzoga ntibyongera ubushake bwo kurya gusa, ahubwo binagabanya kwifata kwacu. Muri icyo gihe, tuba dushaka kurya byinshi tutabizi. |
| Ibindi bisubizo byo kurwanya stress | Aho gufata bombo mu gihe ufite stress, sohokana n'inshuti yawe mufate akayaga keza, mugende mutembera iminota 5. Banza wemere ibyiyumvo byawe (agahinda, uburakari). Hanyuma, aho kurya, shaka undi muti. |
| Kuraho ibishuko. | Niba ufite ibiryo byinshi mu rugo ukunda kurya, tekereza kuzana ibintu bifite intungamubiri nk'imbuto, imboga n'imbuto z'ubunyobwa. Niba abandi mu rugo babikunda, tekereza ku buzima bwa buri wese kandi wumvikane. |
Ni ryari ukwiye gushaka inama z'abaganga?
Niba udashobora kugenzura imirire yawe na gato, niba bigira ingaruka ku buzima bwawe bwa buri munsi, cyangwa niba utekereza ko impamvu nyamukuru ari stress idashobora kugenzurwa cyangwa ikindi kibazo cy'amarangamutima, ntugatinye kuvugana na muganga w'umuryango wawe kuri ibyo. Ashobora kuguha ubuyobozi ukeneye, wenda akakohereza ku muganga wemewe w'imirire cyangwa umujyanama mu by'ubuzima bwo mu mutwe.
Ubutumwa bwo kujyana mu rugo
- Kurarikira ibiryo si inzara. Ni icyifuzo gikomeye mu bwenge bwacu cyo kurya ibiryo runaka.
- Hari ibintu byinshi bigira ingaruka kuri ibi, nko kutaryama bihagije, imihangayiko, ingeso zacu, n'ibidukikije bidukikije.
- Iyi ndwara ishobora kugenzurwa ahanini no guhindura imibereho yoroheje nko kunywa amazi menshi, kurya indyo ikungahaye kuri poroteyine, gusinzira neza, no gukora imyitozo ngororamubiri yoroheje.
- Ni ngombwa cyane kwirinda kubika ibiryo bikurura mu rugo ahubwo ugahitamo ibindi biryo bizima.
- Niba iki kibazo kigoye kugikemura, ntugatinye gushaka ubufasha bw'inzobere.Muganga ni we ntangiriro nziza kuri ibyo.
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