Muri iki gihe abantu benshi bahangayikishijwe n’umubyibuho ukabije. Ni mu gihe, kuko kugira ibiro birenze urugero bikurura ibyago byinshi byo kurwara diyabete, umuvuduko ukabije w’amaraso ndetse n’izindi ndwara zinyuranye. Ariko n’ubwo bimeze bityo, hari n’abandi bahangayikijwe no kunanuka bikabije kuburyo usanga bafite ipfunwe mu bandi kandi nabyo bigira ingaruka nyinshi ku buzima. Nabo hari icyo bakora ariko bakabyibuha.
Ese ni ryari bavuga ko umuntu ananutse ?
Abanyarwanda bamenyereye ko umuntu unanutse ari we uba ufite ubuzima butari bwiza naho kubyibuha bikaba ikimenyetso cy’imibereho myiza nk’uko bizwi na benshi. Nyamara impuguke mu buvuzi zivuga ko hari ibipimo byagenwe, iyo umuntu abiri hejuru aba afite ikibazo, kimwe n’uko iyo umuntu abiri munsi aba atifashe neza, ni ukuvuga ko aba bantu bombi baba bafite ibyago byo guhura n’indwara zitandura nk’iz’umutima, diyabete n’izindi.
Umuntu unanutse ni wawundi ufite igipimo cya BMI kiri munsi ya 18.5.
BMI (Body Mass Index mu cyongereza) ni uburyo umuntu amenya niba ibiro bye bijyanye n’uburebure bwe. Ufata ibiro byawe ukabigabanya n’uburebure afite bwikubye kabiri (Kg/m2). Ubusanzwe umuntu ufite ibiro bijyanye n’uburebure bwe, agomba kuba afite ibipimo bya BMI biri hagati ya 18,5 kugeza kuri 24,9.
Dore ibyo wakora ngo ibiro byawe byiyongere niba unanutse cyane :
1. Koresha cyane ibikungahaye kuri poroteyine nyinshi
Iki ni ingenzi kandi gikwiye kwitabwaho cyane. Ubusanzwe, imikaya ikozwe na za poroteyine kandi zitabonetse byatuma za calories (ingufu z’umubiri) winjije zihinduka ibinure. Nyamara iyo ufungura ibirimo poroteyine bituma za calories zikoreshwa zigahindukamo ibigize imikaya. Gusa wibuke ko poroteyine zitera guhaga cyane niyo mpamvu usabwa kurya ibirimo poroteyine nyuma y’andi mafunguro kugirango bitaza kukubuza kurya. Ibyo kurya bikungahaye kuri poroteyine harimo inyama, amafi, amagi, amata n’ibiyakomokaho, imboga, ubunyobwa n’utundi tubuto duhekenywa.
2. Kurya byibuze gatatu ku munsi kandi wihatire ibinyamavuta n’amasukari
N’ubwo tuvuga ibi ariko ugomba kwitondera amavuta urya n’amasukari ukoresha kuko ibikomoka mu nganda n’ubwo byagutera kubyibuha ariko byanazana ingaruka nyinshi mbi. Ahubwo fungura ibirimo amavuta y’umwimerere nk’ubunyobwa, ibihwagari, avoka n’amasukari y’umwimerere nk’imbuto, ubuki, ibisheke, beterave n’ibindi.
3. Ihatire amasupu kandi arimo ibirungo binyuranye
Aha naho turavuga ibirungo bitari bya bindi bitunganywa bakongeramo ibindi bintu. Ushobora gukoresha poivron, seleri, ibitunguru, mudarasini, icyinzari, n’ibindi birungo by’umwimerere, mbese hahandi ibiryo nawe biguhumurira amazi akuzura akanwa.
Dore amwe mu mafunguro yuzuyemo ibitera ingufu wakwibandaho ukoresha :
Utubuto : Amande, ubunyobwa mu moko yose, macadamia, …
Utubuto twumye : imizabibu, prunes, dates, …
Ibiva ku mata birimo ibinure : amata ubwayo, yawurute, fromage, ikimuri, …
Amavuta n’ibinure : Amavuta ya elayo n’amavuta ya avoka (cyangwa avoka ubwayo)
Impeke : ingano n’ibizikomokaho, umuceri), ibikoma by’amafu anyuranye
Inyama : inkoko, inka, ingurube (gusa yo ukamenya niba koko yari itarwaye kuko zikunze kurwara kurenza andi matungo), kandi ukibanda ku zifite ibinure.
Ibinyabijumba : Ibijumba, ibirayi, ibikoro
Chocolat yirabura, avoka, amavuta y’ubunyobwa, amata ya cocoa, granola…
Nyuma y’ibi byose, ihatire gukora siporo kuko ikomeza umubiri, gusa nyuma ya siporo ufate amafunguro ahagije cyane cyane imbuto n’imitobe.
