Ababishyigikiye bavuga ko kwiyiriza ubusa rimwe na rimwe ari inzira yizewe kandi ifatika yo kugabanya ibiro no kuzamura ubuzima bwawe. Bavuga ko byoroshye gukurikiza kuruta andi mafunguro kandi bitanga ibintu byoroshye kuruta ibiryo gakondo bya kalori.
Lisa Jones, inzobere mu by'imirire yanditswe muri Philadelphia, agira ati: “Kwiyiriza ubusa rimwe na rimwe ni uburyo bwo kugabanya karori mu kugabanya ibyo umuntu afata iminsi myinshi buri cyumweru, hanyuma akarya buri gihe iminsi yose, aho kwibanda ku guhagarika burundu.”
Ni ngombwa kuzirikana ko kwiyiriza ubusa rimwe na rimwe ari igitekerezo, ntabwo ari indyo yihariye.
Urashobora Kurya Mugihe Kwiyiriza ubusa?
Anna Kippen, inzobere mu by'imirire yanditswe i Cleveland, agira ati: “Kwiyiriza ubusa rimwe na rimwe ni ijambo rikoreshwa mu buryo bwo kurya burimo ibihe byo kwiyiriza ubusa no kutisonzesha mu gihe cyagenwe.” “Hariho uburyo butandukanye bwo kwiyiriza ubusa rimwe na rimwe.”
Igihe ntarengwa cyo kurya
Bumwe mu buryo buzwi cyane bwitwa kurya igihe. Irahamagarira kurya gusa mumadirishya yamasaha umunani, no kwiyiriza amasaha 16 asigaye yumunsi. Kippen agira ati: "Irashobora gufasha kugabanya karori ariko ikanatanga amara na hormone ubushobozi bwo kuruhuka hagati yibyo kurya mugihe cyihuta".
5: 2 gahunda
Ubundi buryo buzwi cyane ni gahunda ya 5: 2, aho ukurikiza uburyo busanzwe bwubuzima bwiza, iminsi itanu mucyumweru. Indi minsi ibiri mucyumweru, ukoresha ifunguro rimwe gusa rya karori iri hagati ya 500 na 700 buri munsi. Kippen agira ati: "Ibi bituma umubiri wacu uruhuka, ndetse no kugabanya karori dukoresha muri rusange icyumweru cyose."
Ubushakashatsi bwerekana ko kwiyiriza ubusa rimwe na rimwe bifitanye isano no kugabanya ibiro, kunoza cholesterol, kugenzura isukari mu maraso no kugabanuka.
Ubushakashatsi bwasohotse mu kinyamakuru cyitwa New England Journal of Medicine mu mwaka wa 2019, bwagize buti: “Ibigeragezo by’amavuriro byerekanye ko kwiyiriza ubusa rimwe na rimwe bigira akamaro kanini ku buzima bwinshi, urugero nk'umubyibuho ukabije, diyabete, indwara z'umutima n'imitsi, kanseri ndetse n'indwara zo mu mutwe.” Ubushakashatsi buvuga ko ubushakashatsi ku mavuriro bwibanze cyane cyane ku bantu bakuze bafite ibiro byinshi ndetse n’abakuze.
Uburyo ubwo ari bwo bwose bwo kwiyiriza ubusa rimwe na rimwe wahisemo, ni ngombwa gushyira mu bikorwa amahame remezo y’imirire mu kwiyiriza ubusa rimwe na rimwe nka gahunda zindi zo kurya neza, nk'uko byavuzwe na Ryan Maciel, umuganga w’imirire w’imirire, akaba n'umutoza w’imirire, akaba n'umutoza w’imikorere hamwe na Catalyst Fitness & Performance i Cambridge, Massachusetts.
Maciel agira ati: "Mubyukuri, aya (mahame) arashobora kurushaho kunenga kubera ko ugiye mugihe kinini utarimo ibiryo, ibyo bikaba byaviramo no kurya cyane kubantu bamwe" mugihe ushobora kurya kuri gahunda.
Ibiryo byo kwiyiriza ubusa rimwe na rimwe
Niba uri muburyo bwo kwiyiriza ubusa rimwe na rimwe, kora aya mahame akuyobora:
- Koresha ibiryo bitunganijwe byoroheje igihe kinini.
- Kurya impirimbanyi za proteine zinanutse, imboga, imbuto, karbasi nziza hamwe namavuta meza.
- Kora ibiryo biryoshye, biryoshye ukunda.
- Kurya amafunguro yawe buhoro kandi mubitekerezo, kugeza uhaze.
Indyo yo kwiyiriza ubusa rimwe na rimwe ntabwo itegeka menus zihariye. Ariko, niba ukurikiza amahame meza yo kurya, hari ubwoko bwibiribwa byiza kurya kandi bike ugomba kugabanya.
Ibiryo byo kurya ku ifunguro ryihuta rimwe na rimwe
Ibiryo bitatu ugomba kumenya neza kurya ku ndyo yisonzesha rimwe na rimwe harimo:
- Intungamubiri za poroteyine.
- Imbuto.
- Imboga.
- Intungamubiri za poroteyine
Maciel avuga ko kurya proteine zinanutse zituma wumva ufite igihe kirekire kuruta kurya ibindi biribwa kandi bizagufasha kubungabunga cyangwa kubaka imitsi.
Ingero zintungamubiri za poroteyine nziza zirimo:
- Amabere y'inkoko.
- Yogurt yo mu Bugereki.
- Ibishyimbo n'ibinyamisogwe, nk'ibinyomoro.
- Amafi n'ibishishwa.
- Tofu na tempeh.
- Imbuto
Kimwe nuburyo ubwo aribwo bwose bwo kurya, ni ngombwa kurya ibiryo bifite intungamubiri nyinshi mugihe cyo kwiyiriza ubusa rimwe na rimwe. Imbuto n'imboga mubisanzwe byuzuyemo vitamine, imyunyu ngugu, phytonutrients (intungamubiri z'ibimera) na fibre. Iyi vitamine, imyunyu ngugu n'intungamubiri zirashobora gufasha kugabanya urugero rwa cholesterol, kugenzura isukari mu maraso no gukomeza ubuzima bw'amara. Ikindi wongeyeho: imbuto n'imboga biri munsi ya karori.
Amabwiriza ya guverinoma 2020-25 y’imirire y’abanyamerika arasaba ko ku biryo bya kalori 2000 ku munsi, abantu benshi bagomba kurya ibikombe 2 byimbuto buri munsi.
Ingero zimbuto nzima ugomba kureba kurya mugihe kwiyiriza ubusa rimwe na rimwe birimo:
- Pome.
- Ibinyomoro.
- Ubururu.
- Blackberries.
- Cherry.
- Amashaza.
- Amapera.
- Amashanyarazi.
- Amacunga.
- Inkeri.
- Imboga
Imboga zirashobora kuba igice cyingenzi muburyo bwo kwiyiriza ubusa rimwe na rimwe. Ubushakashatsi bwerekana ko indyo ikungahaye ku mboga zishobora kugabanya ibyago byo kurwara umutima, diyabete yo mu bwoko bwa 2, kanseri, kugabanuka kw'ubwenge n'ibindi. Amabwiriza ya Guverinoma y’imirire ya 2020-25 ku Banyamerika arasaba ko ku biryo bya kalori 2000 ku munsi, abantu benshi bagomba kurya ibikombe 2,5 by’imboga buri munsi.
Imboga zemewe zishobora gukora kuri protocole yisonzesha rimwe na rimwe harimo:
- Karoti.
- Broccoli.
- Inyanya.
- Amashu.
- Ibishyimbo kibisi.
Icyatsi kibabi nacyo ni amahitamo meza, kuko atanga intungamubiri nyinshi na fibre. Reba kongeramo aya mahitamo mumirire yawe:
- Kale.
- Epinari.
- Ikarita.
- Imyumbati.
- Icyatsi kibisi.
- Arugula.
Ibiryo bigarukira kumirire yigihe gito
Hariho ibiryo bimwe na bimwe bitari byiza kurya nko murwego rwo kwiyiriza ubusa rimwe na rimwe. Ugomba kugabanya ibiryo birimo karori nyinshi kandi bikubiyemo isukari nyinshi yongeyeho, ibinure byuzuye umutima hamwe n'umunyu.
Maciel agira ati: "Ntibazakuzuza nyuma yo kwiyiriza ubusa, ndetse barashobora no kugutera inzara." Ati: "Zitanga kandi bike ku ntungamubiri."
Kugirango ugumane gahunda nziza yo kurya rimwe na rimwe, gabanya ibyo biryo:
- Udukoryo.
- Pretzels na crackers.
Ugomba kandi kwirinda ibiryo birimo isukari nyinshi. Maciel avuga ko isukari ije mu biribwa n'ibinyobwa bitunganijwe idafite imirire kandi ikagira karori nziza, irimo ubusa, ntabwo aribyo ushaka niba wisonzesha rimwe na rimwe. Ati: "Bazagutera inzara kuva isukari ihindagurika cyane."
Ingero zibiryo byisukari ugomba kugabanya niba urimo kwiyiriza ubusa rimwe na rimwe harimo:
- Cookies.
- Candy.
- Udutsima.
- Ibinyobwa byimbuto.
- Ikawa nziza cyane hamwe nicyayi.
- Ibinyampeke bya sukari hamwe na fibre nkeya na granola.
Igihe cyo kohereza: Jun-02-2022