Iyo utekereje
kugabanya ibiro, ikintu cya mbere kikugeraho mu mutwe ni ukugenzura indyo yawe no kwiyicisha inzara, sibyo? Ariko se wemera ko hari uburyo bwo kugabanya ibiro neza mu gihe ukiri kurya kugeza ubyibushye? Ibyo ni byo twita 'Volumetrics'. Ubu si uburyo bw'igihe gito bwo kugabanya ibiro, ahubwo ni ubuzima bwiza bushobora gukomeza mu gihe kirekire. Reka turebe uko ibi bikora.
Volumetrics ni iki mu by'ukuri?
Igitekerezo cya Volumetrics cyatangijwe na Barbara Rolls, PhD, umwarimu w’imirire muri Kaminuza ya Leta ya Pennsylvania. Gifatwa nk'imwe muri gahunda nziza z'imirire ku isi. Igitekerezo nyamukuru cy'ubu buryo ni ukugira ngo
umuntu yumve ko yujujwe . Nk'uko Porofeseri Rolls abivuga, icy'ingenzi ni ukutabara karori,
ibinure , poroteyine, na karubohidrati mu biribwa turya. Ahubwo,
ni ukwita ku bwoko bw'ibiryo turya n'ingano yabyo. Mu magambo make, ibi bisaba kongeramo karori nke, ariko kuzuza ibiryo mu mirire yawe. Niba ukurikije ubu buryo neza, ushobora kurya byinshi kuruta ibyo urya ubu kandi ukagabanya ibiro, nk'uko abivuga. Ariko ibi ntibizatuma ugabanya ibiro mu ijoro rimwe. Iyi ni
gahunda y'igihe kirekire . Ubu buryo bushobora kuba bwiza cyane ku muntu ugerageza kugumana ibiro byiza, kunoza imirire muri rusange, no kugabanya ibiro buhoro buhoro.
Ubu buryo bwa Volumetrics bukora bute?
Akenshi, twese turya ibiryo bingana (ukurikije ibiro) ku munsi. Uburyo bwo gukangura ni uburyo bugushishikariza guhitamo
amahitamo y’ibiryo bifite karori nke aho guhindura ingano y’ibiryo urya. Ibanga ryabyo ni
ubucucike bwa karori . Tekereza kuri ibi, hari ibiryo bimwe na bimwe, nubwo warya isahani nini yuzuye, bitanga karori nke. Urugero, ibintu nk'imboga, imbuto, n'isupu bikungahaye ku mazi. Ibi bifite 'ingano' nyinshi ariko bifite karori nke. Kubwibyo, iyo uriye ubwoko bw'ibiryo, wumva uhaze vuba kandi ntugire inzara igihe kirekire. Ku rundi ruhande, hari ibindi biribwa, nubwo warya bike, bifite karori nyinshi. Urugero, ibintu nk'amavuta, amavuta, ibiryo byihuse, keke, na biscuits. Ibi bifite ubucucike bwa karori bwinshi cyane.
Uburyo bwa Volumetrics ntibubuza ibiryo ibyo ari byo byose. Ariko, ibiryo bifite karori nyinshi ni bike uko bishoboka kose kandi ibiryo bifite karori nke kandi byuzuye birashishikarizwa.
Iyi gahunda irimo no gukora imyitozo ngororamubiri. Igushishikariza kwishyiriraho intego, nko kugenda intambwe 10.000 ku munsi.
Reka tumenye ibiryo bya Volumetrics
Ubu buryo bugabanya ibiryo mu byiciro bine, hashingiwe ku bucucike bwa karori. Gahunda ni ukuzuza byinshi mu isahani yawe ibiryo byo mu cyiciro cya mbere n'icya kabiri, kandi ukarya bike cyane mu biribwa byo mu cyiciro cya gatatu n'icya kane uko bishoboka kose.
| Icyiciro | Ibisobanuro n'uburyo bwo kurya | Ingero |
|---|
| Icyiciro cya 1 (ubucucike bwa karori nke cyane) | Uzuza ibi mu isahani yawe. Rya byinshi uko ubyifuza. | Isupu zuzuye amazi, imboga zirimo ibinure bike (epinari, amashu, broccoli, concombre, inyanya), imbuto (amacunga, pome, papayi), amata adafite amavuta, na yawurute idafite isukari. |
| Icyiciro cya 2 (ubucucike buri hasi bwa karori) | Birye mu rugero . | Imboga zifite ibinyampeke (ibirayi, ibijumba, ibigori), ibinyampeke byuzuye (umuceri w'umukara, ingano, sayiri), ibinyamisogwe (inkeri, ubunyobwa, ibishyimbo bibisi), inyama zitarimo uruhu (inkoko idafite uruhu). |
| Icyiciro cya 3 (ubucucike buringaniye bwa karori) | Birye mu rugero ruto. | Karubohidrati nziza (umugati, umuceri wera, makaroni), foromaje, ice cream, inkoko zidafite uruhu, amafi afite amavuta. |
| Icyiciro cya 4 (ubucucike buri hejuru cyane bwa karori) | Bifata gake cyane, gusa mu rugero ruto cyane. | Ibiryo byihuse, keke, ibisuguti, ifiriti, bombo, amavuta, amavuta, imbuto. |
Ni izihe nyungu n'ibibi by'ubu buryo?
Ibyiza
- Nta kiguzi cy'inyongera: Ibi ntibisaba kugura ibiryo byihariye cyangwa ibicuruzwa bihenze. Ushobora kubigeraho ukoresheje urutonde rw'ibyo usanzwe ugura.
- Bihindagurika: Kubera ko nta tsinda ry'ibiribwa ribujijwe burundu, ushobora kurya icyo ukunda cyose mu rugero.
- Igihe kirekire: Iki si ikintu cy'igihe gito. Ni uburyo bwo kubaho bugufasha kugira ingeso nziza zo kurya no kubungabunga ubuzima bwawe mu gihe kirekire.
- Imyitozo ngororamubiri irashishikarizwa: Uretse gahunda y'imirire, imyitozo ngororamubiri nayo irashishikarizwa.
Ibibi
- Ugomba guteka mu rugo: Nukurikiza ubu buryo, uzakenera guteka mu rugo igihe kinini. Gufungura hanze, cyane cyane muri resitora, bishobora kugorana gato.
- Bifata igihe: Ugomba gufata umwanya wo gutegura amafunguro, guhaha ibiribwa, no guteka. Ibi bishobora kuba ikibazo ku muntu ufite ubuzima buhuze.
- Kubara Kalori: Muri ubu buryo, ugomba gusobanukirwa ingano ya kalori mu biribwa kugira ngo ubyishyire mu byiciro.
Ubu buryo bubereye nde? Ni nde budakwiriye?
Kugabanya ibiro ni ingirakamaro cyane mu kurwanya indwara nyinshi nka diyabete, umuvuduko ukabije w'amaraso, indwara z'umutima, n'ububabare bw'ingingo. Kubwibyo, byaba byiza ku bafite ibi bibazo by'ubuzima gukurikiza gahunda nk'iyi y'imirire bagiriwe inama na muganga.
Ariko, ubu buryo ntibukwiriye buri wese. Hari ibintu bike byo kwitabwaho by'umwihariko .
- Abantu bafite ikibazo cyo kurya: Niba ufite ikibazo cyo kurya cyangwa ufite akamenyero ko kubara karori, ubu buryo bushobora kutagukwiriye, kuko bushobora kongera ibyo bibazo.
- Abantu bafite uburwayi bwo mu mara: Niba ufite indwara nk'indwara yo kubyimba amara ( IBD ) cyangwa indwara yo kurakara mu mara (IBS), iyi ndyo irimo fibre nyinshi, imboga n'imbuto nyinshi rimwe na rimwe ishobora gutera ububabare.
- Izindi ndwara: Niba utwite, wonsa, cyangwa ufite izindi ndwara zisaba kugabanya ibiroNiba bidakwiye, ntugakurikize ubu buryo.
Igikuru ni ukuganira na muganga wawe mbere yo gutangira gahunda nshya y'indyo cyangwa imyitozo ngororamubiri kugira ngo urebe niba ikubereye. Ubutumwa bwo kujyana mu rugo
- Volumetrics ni uburyo bwo kugabanya ibiro urya ibiryo byinshi biryoshye kandi bifite karori nke (imboga, imbuto, isupu) utiriwe usonza.
- Ubu buryo si bwo butanga umusaruro mu ijoro rimwe, ahubwo ni ubuzima bwiza bukwiye gukurikizwa mu gihe kirekire.
- Nubwo nta biribwa bibujijwe, ibiryo birimo karori nyinshi (amavuta, isukari, ibiryo byihuse) bigomba kuribwa ku rugero ruto cyane.
- Kugira ngo ubu buryo bugire icyo bugeraho, guteka no gukora imyitozo ngororamubiri mu rugo ni ingenzi cyane.
- Menya neza ko wabanje kugisha inama muganga wawe mbere yo gutangira gahunda iyo ari yo yose yo kurya, cyane cyane niba ufite izindi ndwara.
Indyo y'ibinure, Indyo y'ibinure, kugabanya ibiro, indyo, kurya neza, imirire, kalori
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