22 January, 2018

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Sobanukirwa indyo yuzuye n'ibiyigize, Ese warya cg wakora iki ngo ubashe kugabanya ibiro? Muganga arakugira inama

Mu buzima busanzwe usanga abantu benshi tubayeho uko twifuza mugihe dufite ubushobozi,twajya kurya tukibanda ku bituryohera  cg ibyo dukunda nyamara bikaba bishobora kutagira icyo bimarira umubiri wacu kuko tuba twabifashe mu buryo budakwiye, umubiri ukabisohora byose cg ugakuramo intungamubiri zikenewe ibindi umubiri ukabisohora hanze ndetse ibinyamavuta n'ibinure umubiri ukabibika ku ruhu,ari nayo mpamvu umubyibuho ukabije ugenda wiyongera cyane mu bantu ndetse kandi bamwe bikabaviramo kurwara indwara zitandukanye.

Indyo yuzuye yiganzamo imbuto


















Imbaraga umubiri ukoresha uzikura mubyo tuba twariye,sibyiza  gufata ibiwunaniza,uzasanga abantu benshi bakunda kurya cyane mumasaha akuze yijoro,nyamara ubushakashatsi bwagaragajeko amafunguro meza ari aya mugitondo mbere yo gutangira akazi ndetse no kumanwa,bikabanzirizwa no kunywa amazi menshi.

Bityo tukaba twifuje kubagezaho ibigize indyo yuzuye,indyo yuzuye igizwe n'ibiryo byudutsiko tugeze kuri 6

 

1.Ibikomoka ku mafi,inyama ndetse no ku magi (meats,fish and poultry)
Aha twavugamo inyama,amagi,amafi,isambaza,...

2.Amata n'ibiyakomokaho (dairy products)
Harimo amata,fromage,yaourte,...

3.Imboga n'imbuto (fruits and vegetables)
Harimo imboga rwatsi nka dodo,isombe,ibihaza, ndetse n'imbuto nka pome,inanasi,imineke,avoka,...

4.legumes (ibinyamisogwe)
Harimo ibishyimbo,amashaza na soya nibindi

5.Ibinyampeke (cereals)
Harimo Amasaka,uburo,ingano,ibigori,...

6.Ibinyamafufu byerera hasi mu butaka (Roots and tubers)
Aha twavugamo imyumbati,ibirayi,amateke,ibijumba,....

Uko tugomba gufata ayo mafunguro,ingano y'ibyo tugomba gufata n'igihe tugomba kuyafatira

Aya mafunguro ningombwa kuyafatira ku gihe,ubushakashatsi dukesha urubuga www.topsante.com buvuga ko byakabaye byiza afashwe mu gitondo no ku manwa,kumugoroba ugafata amafunguro atagora igifu cyane nk'imbuto cg andi mafunguro atiganjemo amavuta n'amasukari byinshi,nukuvuga ahanini nukwibanda ku mbuto.

Ikindi kandi nibyiza gufata grama nkeya kuri buri bwoko bw'amafunguro,nukuvuga niba uhisemo amagi,fata rimwe rirahagije,niba ari inyama,imwe iba ihagije kandi biba byiza iyo ari inyama idafite ibara ritukura,n'ibindi ugenda ufata dukeduke ariko ukarya ibiguhagije,waba uri umu sportif ukongera quantite cyane ukibanda ku mbuto ziganjemo amasukari kuko niyo ukenera igihe urimo ukora sport kugira ngo bikwongere imbaraga.

Indi nama twakwongeraho ni ukunywa amazi menshi, kumuntu ufite ibiro 50 agomba kunywa nibura litiro 1 ku munsi,uko ibiro byiyongera ninako amazi uba ugomba kunywa menshi.

Nanone nibyiza gukoresha umunyu muke,imboga ukazikoresha zidahiye cyane,ndetse ukirinda gukoresha amavuta menshi y'ubuto, Bikanaba byiza iyo uryamye nibura nyuma  y'isaha imwe uhereye igihe wafatiye amafunguro.

Icyo wakora ngo ugabanye ibiro igihe ufite umubyibuho ukabije


Kumenya ko ufite umubyibuho ukabije wifashisha formule bita Body Mass Index calculator (BMI) aho ufata ibiro ufite (weight in kgs) ukagabanya uburebure bwikubye (Length*length in meters),iyo ubonye urengeje 25,uba ufite umubyibuho ukabije (Obesity).














  • Niba  wifuza kugabanya ibiro,gerageza ukore sport nibura iminota 150 mu cyumweru,
  • Kunywa amazi menshi buri gitondo n'igihe cyose biri ngombwa kuburo ugomba kunywa nibura litiro 1.5 ku munsi niba urengeje ibiro 65,
  • Irinde ibiryo birimo amavuta menshi n'ibinure,
  • Gerageza ugabanye isukari nyinshi ahubwo ukoreshe iyo mu mbuto nk'imineke,ibisheke,inanasi,ndetse n'ikomoka ku binyamafufu n'ibinyampeke...
  • Koresha isukari y'umwimerere nk'ubuki,
  • irinde ibinyamafarini,
  • Irinde kurya mu masaha akuze cyane y'ijoro
  • Koresha amavuta y'umwimerere nka olive oil
  • Ibande kurya salade cyane mbere yuko ufata amafunguro,




                         Byateguwe na Muganga: 

                      NIYOMUBYEYI Théophile


2 Comments:

Gogobella said...

Merci beaucoup

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