Urimo kugerageza kugabanya ibiro? Rero ushobora kuba witaye cyane ku byo urya, ni ukuvuga ibyo usangira ku isahani yawe, sibyo? Ariko se nawe utekereza kimwe ku byo unywa mu kirahure, mu gikombe, cyangwa mu gikombe? Bitabaye ibyo, ushobora kuba upfusha ubusa imbaraga zawe utabizi. Kuko ibyo tunywa nabyo bishobora kugira ingaruka zikomeye ku rugendo rwacu rwo kugabanya ibiro.
"Kalori Zirimo Ubusa" Zihishe mu Binyobwa
Mu magambo make, ibinyobwa tunywa ni isoko ikomeye y' "karori zidafite umumaro" zihishe mu biryo byacu. "Karori zidafite umumaro" ni karori zidafite akamaro k'intungamubiri ku mubiri, ahubwo zitanga imbaraga gusa. Tekereza ku bintu nk'umutobe w'icunga n'umutobe w'imizabibu, bamwe babona ko ari " ingirakamaro cyane." Ndetse n'ikirahure gisanzwe (hafi mililitiro 240) muri byo gishobora kuba kirimo karori zigera ku 100.
Ikibazo gikomeye ubu ni uko nta n'umwe muri twe uhagarara ku kirahuri gito cya mililitiro 240, sibyo? Ingano dukunda kunywa icyarimwe ni nyinshi cyane kurusha iyi. Ibyo bivuze ko ikinyobwa kimwe gusa gishobora kongeramo karori zigera kuri 200 mu mubiri.
Hanyuma, reka tuvuge ku binyobwa birimo isukari nka soda. Ibi nta ntungamubiri bifite. Bifite karori nyinshi zituruka ku bintu biryoshye. Urugero, icupa rya soda rya mililitiro 600 rigizwe n'ibiyiko 18 by'isukari . Biragoye kwiyumvisha, sibyo?
Umuntu unywa amacupa abiri cyangwa atatu y'iki kinyobwa cyiza ku munsi azabona karori zihagije zo kongera ibiro hafi kimwe cya kabiri cya kilo mu cyumweru kubera ibyo binyobwa gusa.
Uku kwirundanya kwa karori mu mubiri bitari ngombwa byabaye intandaro nyamukuru y'umubyibuho ukabije ugaragara muri sosiyete muri iki gihe.
Nubwo karori ziba nyinshi, igifu nticyuzuye!
Iki ni cyo kintu cy'ingenzi tugomba gusobanukirwa. Kalori ziva mu biribwa by'amazi, ni ukuvuga ibinyobwa, ntizuzura igifu cyacu nk'uko kalori ziva mu biribwa bikomeye zizuzura. Ni ukuvuga ko zitaduha kumva dushize.
Hari ubushakashatsi bwakozwe kuri ibi. Abantu 15 bafite ubuzima bwiza bahawe karori 450 z'inyongera buri munsi mu gihe cy'ibyumweru bine. Itsinda rimwe ryahawe karori mu buryo bwa jellybeans, irindi tsinda ryahawe karori mu buryo bwa soda.
Ibisubizo biratangaje.
- Itsinda ry'imipira ya jeli: Mu bisanzwe bagabanyije karori baryaga mu yandi mafunguro kuko imipira ya jeli yabateraga kumva bashize. Ingaruka zabyo ni uko bongereye ibiro bike cyane mu mpera z'ibyumweru bine.
- Itsinda rya soda: Nta kintu na kimwe bakoze ku yandi mafunguro yabo. Byavuyemo iki? Ibiro byabo byari byiyongereye cyane!
Ibi biratwereka neza, sibyo? Ibinyobwa bimara inyota kandi byongera karori, ariko ntibizuza igifu. Kubwibyo, turya byinshi tutabizi. Iki kibazo kigira ingaruka ku bantu bakuru n'abana . Ubundi bushakashatsi bwagaragaje ko abana banywa mililitiro zirenga 350 z'ibinyobwa biryoshye ku munsi biyongera ibiro vuba kurusha abandi bana. Nanone, iyo abo bana batwawe n'ibinyobwa biryoshye, bagabanya no kurya amata , akungahaye ku ntungamubiri nka kalisiyumu na zinc, ari byo by'ingenzi ku mubiri.
Witondere ibi binyobwa, ntabwo ari soda gusa
Niba ugerageza kugabanya ibiro, si soda gusa tugomba kwitondera. Dore ibindi binyobwa bike.
Ikawa n'icyayi
Igikombe cya kawa cyangwa icyayi kidafite amata n'isukari nta karori bigira. Ariko ikibazo ni icyo twongeraho. Iyo wongeyeho amavuta, isukari, na sirupe, biba ari ikibazo gikomeye. Ikawa yihariye ituruka mu maduka amwe n'amwe ya kawa azwi cyane ishobora kugira karori zigera kuri 700. Ibyo ni kimwe cya gatatu cy'ibyokurya urya buri munsi!
Inzoga
Icupa rya byeri cyangwa ikirahure cya divayi ubusanzwe kiba kirimo karori zigera kuri 100-150. Ariko se duhagarara kuri kimwe? Ikintu kibi kurushaho ni uko iyo tunyoye inzoga, kwifata kwacu kuragabanuka kandi tugakunda kurya ibiryo birimo umunyu n'ibinure byinshi nk'ibiryo byoroshye .
Soda yo kurya
Nubwo nta karori zirimo, zirimo ibintu biryoshye by’ubukorano bidafite akamaro k’intungamubiri. Nubwo byemewe, byinshi muri ibyo si byiza. Bityo rero ni byiza kugabanya kimwe cyangwa bibiri ku munsi.
| Ubwoko bw'ikinyobwa | Impuzandengo y'umubare wa karori (kuri 250ml) | Ibintu byo kuzirikana |
|---|---|---|
| Amazi | 0 | Ikinyobwa cyiza kandi cyizewe. |
| Icyayi/ikawa idasembuye | ~2 | Iyo isukari na crème byongewemo, umubare wa karori uriyongera cyane. |
| Soda (ikinyobwa kiryoshye) | ~150 | Gusa hari isukari nyinshi kandi nta karori irimo. |
| Ibinyobwa by'imbuto bipakiye | ~120-180 | Imbuto nshya nta fibre irimo kandi irimo isukari nyinshi. |
| Icyayi kirimo isukari n'amata | ~80-100 | Biterwa n'ingano y'isukari n'ubwoko bw'amata. |
| Inzoga | ~150 | Ifite karori nyinshi kandi yongera ubushake bwo kurya. |
None se ni iki wanywa iyo ufite inyota? Dore amahitamo meza!
None se, ni iki tugomba kunywa? Igisubizo cyoroshye ni amazi . Amazi ni ingenzi kugira ngo ingingo z'umubiri wacu zigume zifite amazi meza kandi umubiri wacu ukore neza. Abantu benshi ntibanywa amazi ahagije buri munsi.
Niba ufite ubunebwe bwo kunywa amazi gusa, dore ibitekerezo bimwe na bimwe:
- Shyiramo agace k'indimu cyangwa indimu mu kirahuri cy'amazi.
- Ongeraho amababi ya mint. Bitanga uburyohe bushimishije cyane.
- Ushobora kandi kongeramo uduce duke tw'inkongoro.
Byongeye kandi, dore andi mahitamo meza:
- Icyayi cy'icyatsi: Kirimo kandi ibintu byitwa phytonutrients bifite ubushobozi bwo kurwanya kanseri.
- Icyayi cy'ibimera: Ibintu nka tangawizi, coriandre, na yarrow.
- Ibinyobwa by’imbuto byakorewe mu rugo: Ariko bitarimo isukari. Kanda indimu, amacunga, nibindi hanyuma ubivange n’amazi. Niba ushaka uburyohe buryoshye, ushobora kongeramo ikintu gishya karemano nka stevia.
- Amazi ya Seltzer: Iyo wongeyeho igitonyanga kimwe cyangwa bibiri by'umutobe w'imbuto kuri ibi, ushobora kumva umeze nk'aho unywa ikinyobwa cyiza.
Niba wumva ushaka kunywa ikawa rimwe na rimwe, kora nta sukari irimo kandi ukoresheje amata adasukuye. Ni byiza ko umuntu ugerageza kugabanya ibiro yirinda kunywa ikawa akoresheje amavuta cyangwa sirupe.
Ubutumwa bwo kujyana mu rugo
- Niba ugerageza kugabanya ibiro, banza witondere ibyo urya nk'uko witonda ibyo unywa. Ibinyobwa bishobora kuba birimo karori nyinshi utazi.
- Kalori ziva mu binyobwa ntizituma wumva uhaze nk'uko kalori ziva mu biribwa bikomeye zimeze, bityo ushobora gusanga urya kalori nyinshi utabizi.
- Ikinyobwa cyiza kandi gifite ubuzima bwiza cyo kumara inyota ni amazi meza.
- Irinde soda n'ibindi binyobwa birimo isukari burundu. Birimo gusa karori zidafite agaciro k'intungamubiri.
- Itondere ibintu nk'isukari na crème byongewe mu ikawa n'icyayi. Mu gihe unywa inzoga, ibuka ko byongera ubushake bwo kurya, ndetse na karori.
- Niba ufite impungenge ku bijyanye no kugabanya ibiro byawe n'imirire, ni byiza kuvugana na muganga wawe .
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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.