Kubera ubuzima buhugiye muri iki gihe, byaragoye cyane kurya no kunywa ku gihe. Hari igihe dusiba ifunguro rya mu gitondo n'irya saa sita. Cyangwa tukarya ikintu kitari cyiza mu iduka kuko dushonje. Nk'igisubizo cyihuse mu bihe nk'ibi, ndetse no ku bagerageza kugabanya ibiro, hahora havugwa "Meal Replacement Shakes". None rero uyu munsi, reka turebe izi Meal Replacement Shakes ari zo, ni izihe nyungu n'ibibi byazo, n'ibintu tugomba kwitondera niba tuzikoresha.
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Ese koko izi Meal Replacement Shakes ni iki?
Mu magambo make, Meal Replacement Shake ni ikinyobwa gifite intungamubiri gishobora gufatwa mu mwanya w'ifunguro ryawe ry'ibanze, ni ukuvuga ifunguro rya mu gitondo, ifunguro rya saa sita, cyangwa ifunguro rya nimugoroba. Umwihariko wabyo ni uko birimo karori nke cyane ugereranyije n'ingano ya karori umubiri wawe ubona mu ifunguro risanzwe, mu gihe bikungahaye ku ntungamubiri z'ingenzi.
Ugereranyije, umugabo mukuru muzima arya hagati ya karori 2.000 na 3.000 ku munsi. Umugore arya hagati ya karori 1.600 na 2.400. Abaganga bacu basaba ko indyo yacu igomba kuba ikubiyemo ibi bikurikira:
- Imboga nshya
- Imbuto nshya
- Ibinyampeke byuzuye
- Ibyokurya by'amata nk'amata, foromaje, na yawurute
- Poroteyine nk'inyama, amafi, amagi n'imbuto z'ubunyobwa
- Amavuta meza n'ibinure
Ariko izi shake zisimbura amafunguro akenshi ntiziba zirimo imboga, imbuto, cyangwa ibinyampeke dusanzwe turya. Ariko zirimo intungamubiri nka vitamine na myunyu ngugu biva muri ibyo biribwa. Ni byiza guhitamo shake irimo poroteyine nyinshi , cyane cyane niba ushaka ubufasha mu kugenzura inzara yawe.
Ibi bigira ingaruka zite ku mubiri?
Ikintu cy'ingenzi hano ni poroteyine. Kubera ko izi shakes zirimo poroteyine nyinshi, uzumva uhaze nubwo wanywa bike. Ibi bizagufasha kugenzura inzara ihoraho no kurya karori zitari ngombwa.
Imwe mu nyungu zikomeye z'ibi ni uko bigufasha kugabanya ibiro utwika ibinure bitari ngombwa bitabangamiye imitsi yawe.
Hari uduce duto two gusimbuza amafunguro tuboneka mu macupa yakozwe mbere. Icyo ugomba gukora ni ugufata ukagenda. Ibindi biza mu buryo bw'ifu. Ushobora kubivanga n'amata cyangwa amazi kugira ngo ubikore.
Ni izihe nyungu n'ibibi byo gusimbuza ibiryo by'amafunguro?
Kimwe n'ibindi byose, hari ibyiza n'ibibi kuri ibi. Ni ngombwa cyane ko tubisobanukirwa neza.
| Ibyiza | Ibibi |
|---|---|
| Byoroshye kandi bifite intungamubiri: Niba uhuze cyane kandi udashobora gutegura ifunguro ku gihe, ubu ni ubundi buryo bwiza bwo gusimbura ibiryo bitameze neza ugura mu iduka. Kuko biha umubiri intungamubiri zikenewe. | Ibikoresho by'ubukorano: Ibi birimo ibintu by'ubukorano n'ibintu bibungabunga ibiryo kugira ngo bibike neza kandi byongere agaciro k'intungamubiri. Bishobora kandi kuba birimo isukari yongewemo kugira ngo byongere uburyohe bwabyo. |
| Kalori nke: Iyi ni ifasha cyane umuntu ugerageza kugabanya ibiro kuko igabanya inzara kandi igafasha kugenzura ifunguro rya kalori ry'umunsi. | Witondere ubuziranenge: Si ibicuruzwa byose biri ku isoko bifite ubuziranenge bumwe. Bimwe bifite poroteyine nkeya n'isukari nyinshi. Rero, ugomba gusoma neza icyapa cyabyo. |
| Fibre yongewemo: Ibinyobwa byinshi bivanzemo fibre yongewemo. Ibi bifasha mu igogora no kwirinda indwara nko kutagira impatwe. | *Kalori nke cyane*: Kugabanya kalori ni byiza mu kugabanya ibiro. Ariko kugabanya kalori nyinshi ni akaga. Mu gihe usimbura ifunguro ukoresheje shake gusa, ugomba gutekereza niba ubona kalori nke cyane umubiri wawe ukeneye. |
| Ibimenyetso bigaragaza ko bifasha mu kugabanya ibiro: Ubushakashatsi bumwe na bumwe bwagaragaje ko, iyo bikoreshejwe neza, bishobora gufasha mu kugabanya ibiro. | Ntabwo bisimbura ibiryo nyabyo: Nubwo byaba bifite intungamubiri zingana iki, ntabwo bitanga neza intungamubiri karemano, fibre, n'izindi ntungamubiri ziboneka mu mboga nshya n'imbuto. |
Ni gute wahitamo ifu nziza yo gusimbuza ifunguro?
Niba uhisemo ibicuruzwa nk'ibi, soma icyapa cyabyo kandi witondere cyane ibi bikurikira:
- Fibre: Igice kimwe kigomba kuba kirimo nibura garama 3 za fibre .
- Poroteyine na karubohidrati: Ingano ya poroteyine irimo igomba kuba irenze cyangwa ingana n'ingano ya karubohidrati .
- Isukari: Hitamo ibiryo birimo isukari nkeya zishoboka.
Ni iki kindi ugomba gusuzuma mbere yo kubikoresha?
Tekereza ku byerekeye ubwivumbure
Ibi ni ingenzi cyane. Niba ufite allergie ku mata n'ibikomoka ku mata, cyangwa niba udashobora kwihanganira lactose , banza urebe neza icyapa mbere yo kugura shake nk'iyi. Insengo nyinshi za poroteyine zikorwa muri protein ya whey . Kubera ko izi zikorwa mu mata y'inka, ushobora kuba ufite allergie kuri zo. Kuri bene abo bantu, ushobora guhitamo shake zikozwe muri poroteyine zikomoka ku bimera nka soya cyangwa chickpeas.
Vugana na muganga.
Iki ni cyo kintu cy'ingenzi cyane. Mbere yo gutangira gukoresha ifu isimbura ifunguro nk'iyi, banza uganire na muganga wawe.
Cyane cyane niba urwaye diyabete cyangwa izindi ndwara, si byiza kuzikoresha utabanje kugisha inama muganga. Muganga wawe ni we wenyine ushobora kuguha inama nyayo ku bijyanye no kumenya niba zikwiranye n'ubuzima bwawe, ubwoko bw'imiti wahitamo, n'ingano y'imiti wafata ku munsi.
Ubutumwa bwo kujyana mu rugo
- Ibiryo byo gusimbuza amafunguro ni igikoresho cyoroshye cyo kugabanya ibiro no gukora gahunda zihuze, si igisubizo cy'igitangaza kuri buri kintu cyose.
- Mbere yo kugura, soma neza icyapa kandi witondere ingano ya poroteyine, fibre, cyane cyane isukari yongewemo.
- Ntugasimbuze amafunguro yawe yose n'aya. Ni ngombwa kurya indyo yuzuye.
- Ibi si ibisubizo by'igihe kirekire. Uburyo bwiza bwo gucunga ibiro byawe neza ni ugukoresha imyitozo ngororamubiri no kurya neza.
- Icy'ingenzi kurushaho: Buri gihe banza uganire na muganga wawe mbere yo gutangira ikintu nk'iki, cyane cyane niba ufite izindi ndwara.
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