Imirire - Humane Foundation

Icyiciro cy'imirire gikora ubushakashatsi ku ruhare rukomeye rw'imirire mu guhindura ubuzima bw'abantu, imibereho myiza, no kuramba - gushyira imirire ishingiye ku bimera hagati y’uburyo bwuzuye bwo gukumira indwara n’imikorere myiza ya physiologiya. Dufatiye ku mubiri ugenda wiyongera ku bushakashatsi bw’ubuvuzi n’ubumenyi bw’imirire, byerekana uburyo indyo yibanda ku biribwa byose by’ibimera - nk'ibinyamisogwe, imboga rwatsi, imbuto, ibinyampeke, imbuto, nimbuto - bishobora kugabanya ibyago by’indwara zidakira zirimo indwara z'umutima, diyabete, umubyibuho ukabije, na kanseri zimwe na zimwe.
Iki gice kandi gikemura ibibazo by’imirire isanzwe mu kwerekana ibimenyetso bishingiye ku bimenyetso bifatika ku ntungamubiri zingenzi nka poroteyine, vitamine B12, fer, calcium, na aside irike ya fatty. Ishimangira akamaro ko guhitamo indyo yuzuye, iteganijwe neza, yerekana uburyo imirire y’ibikomoka ku bimera ishobora guhaza ibyo abantu bakeneye mu byiciro byose byubuzima, kuva bakiri bato kugeza bakuze, ndetse no gushyigikira imikorere yibikorwa byabaturage bakora cyane.
Kurenga ku buzima bwa buri muntu, igice cyimirire cyerekana ingaruka n’imyitwarire n’ibidukikije - byerekana uburyo indyo ishingiye ku bimera igabanya ubushake bwo gukoresha inyamaswa kandi bikagabanya cyane ibidukikije. Mugutezimbere akamenyero ko kurya neza, iki cyiciro giha abantu ubushobozi bwo guhitamo butagaburira umubiri gusa ahubwo bugahuza nimpuhwe no kuramba.

Menya imbaraga zihindura zo kurya icyatsi nuruhare rwacyo mukurinda kanseri. Ukiriye ibiryo bikungahaye ku ntungamubiri nk'imbuto zifite imbaraga, imboga zifite amabara, n'imbuto nziza n'imbuto, urashobora kongerera umubiri umubiri vitamine, antioxydants, n'imyunyu ngugu bikomeza umubiri wawe kandi bikarinda indwara. Aka gatabo kinjira muri siyanse iri inyuma yibi "biribwa byintwari" mugihe utanga inama zifatika zo gukora amafunguro yuzuye ashyigikira ubuzima bwigihe kirekire. Witeguye gukingura amabanga akomeye, yishimye? Reka dushakishe uburyo kurya mubitekerezo bishobora guhindura buri kintu cyose kigana kuntambwe nziza!

Abakinnyi n’abakunzi ba fitness bagenda bahindukirira ibiryo bishingiye ku bimera kugirango bongere imikorere yabo, bagaragaza ko imirire y’ibikomoka ku bimera irenze ubushobozi bwo kubaho neza. Huzuyemo ibinyamisogwe bikungahaye kuri poroteyine, byongera imbaraga ibinyampeke byose, intungamubiri zuzuye intungamubiri, hamwe n’amavuta meza, indyo yuzuye ibikomoka ku bimera itanga ibikenewe byose mu kwihangana, gukura kw'imitsi, no gukira. Aka gatabo karerekana uburyo kurya bishingiye ku bimera bishobora guhaza ibyifuzo byimyitozo ngororamubiri mugihe bigirira akamaro ubuzima rusange kandi burambye. Waba usunika imipaka kuri siporo cyangwa wishimira ibintu byo hanze, menya uburyo amahitamo y'ibikomoka ku bimera ashobora guha imbaraga urugendo rwawe rugana kumubiri

Amagufa akomeye niyo shingiro ryubuzima buzira umuze, bukora, kandi kubibikomoka ku bimera, guhura na calcium na vitamine D bikenewe birashobora kuba byiza kandi bigerwaho. Mugihe inkomoko gakondo nkamata yiganje mubiganiro byubuzima bwamagufwa, ubundi buryo bushingiye ku bimera butanga igisubizo cyuzuye intungamubiri bitabangamiye amahitamo yimyitwarire. Kuva ku cyatsi kibisi cyijimye n'amata y'ibihingwa bikomejwe kugeza kuri tofu ikungahaye kuri calcium, tempeh, imbuto, imbuto, ibinyamisogwe, ndetse n'ibinyampeke cyangwa yogurt - ntihabura uburyo bwo guhitamo ibikomoka ku bimera kugira ngo bishyigikire amagufwa n'imbaraga. Iyi ngingo iragaragaza uruhare rukomeye rwa calcium na vitamine D mu buzima bwamagufwa mugihe bivuguruza imigani yerekeye imirire ishingiye ku bimera. Menya uburyo bwo kunoza ibiryo bikomoka ku bimera hamwe nibi biribwa byimbaraga kugirango wubake amagufwa akomeye mubisanzwe!

Menya uburyo indyo yibikomoka ku bimera ishobora guhindura ubuzima bwumutima wawe no kumererwa neza muri rusange. Iyi mibereho yuzuye fibre, antioxydants, hamwe nintungamubiri zuzuye intungamubiri, iyi mibereho yerekanwe ko igabanya cholesterol, igabanya umuriro, kandi mubisanzwe igabanya ibyago byindwara z'umutima - niyo mpamvu nyamukuru itera impfu. Mugushira imbere ibinyampeke, imbuto, imboga, ibinyamisogwe, imbuto, n'imbuto mugihe ukata amavuta yuzuye mubikomoka ku nyamaswa, urashobora gutera intambwe ifatika igana kumutima muzima. Waba urwanya cholesterol nyinshi cyangwa ushaka kumara igihe kirekire umutima-mitsi-mitsi, iki gitabo kiragaragaza inyungu zishingiye ku bumenyi bwo kurya zishingiye ku bimera kugirango ukomere kandi ufite ubuzima bwiza

Uzamure urugendo rwa fitness hamwe nimbaraga zimirire ishingiye ku bimera. Nkuko abakinnyi benshi hamwe nabakunda ubuzima bitabira ubuzima-bwibimera, inyungu zo gukora, gukira, no kumererwa neza muri rusange ntawahakana. Kuva ibinyamisogwe byuzuye proteyine kugeza ibinyampeke byongera ingufu ibinyampeke byose, intungamubiri zuzuye amababi yicyatsi kibisi, hamwe namavuta meza yihanganira lisansi, gukora isahani yuzuye ibimera bishobora gukingura imbaraga zumubiri mugihe zifasha umubumbe urambye. Aka gatabo kinjira mubintu byingenzi byubaka ibiryo bikomoka ku bimera - uhereye ku nama yo gutegura amafunguro kugeza ku ngamba zo gufata amazi - bigufasha guhindura imyitozo, kongera imbaraga, no kugera ku ntego zawe zo kwinezeza hamwe nibintu byiza, byiza. Witeguye kongera umubiri wawe no gutera imbere? Reka dutangire!

Mugihe abakinnyi benshi bitabira guhindura ibiryo bishingiye ku bimera, ibihe bishya byimirire mibi birashinga imizi-imwe itera umubiri, ubwenge, nisi. Bimaze kwiganjemo gahunda zamafunguro aremereye cyane, isi yimikino ngororamubiri ubu izi imbaraga zibimera kugirango zongere ingufu, zongere imbaraga, kandi zishyigikire imikorere. Huzuyemo intungamubiri za ngombwa nk'ibinyamisogwe bikungahaye kuri poroteyine, imboga zuzuye antioxyde, n'imbuto zuzuye fibre, indyo ishingiye ku bimera irerekana ko ihindura umukino wo kwihangana n'imbaraga. Usibye inyungu z'umubiri, ubu buryo bw'impuhwe bujyanye n'indangagaciro mbonezamubano no kubungabunga ibidukikije - bituma habaho intsinzi-ku bakinnyi baharanira kwitwara neza muri buri rwego. Waba ukurikirana inyandiko zawe bwite cyangwa ugamije gusa ubuzima bwiza, menya uburyo gukoresha imbaraga zishingiye ku bimera bishobora guhindura urugendo rwawe rwo kwinezeza mugihe usize ingaruka nziza kwisi.

Ibikomoka ku bimera ntibirenze icyerekezo - ni uburyo butandukanye bwo kubaho bushobora kugaburira no gutunga abantu kuri buri cyiciro cyubuzima. Kuva mu bwana kugeza gusaza gukomeye, gufata indyo yateguwe neza ishingiye ku bimera bitanga inyungu zitabarika zubuzima mugihe zishyigikira intego zimyitwarire n’ibidukikije. Iyi ngingo irasobanura uburyo ibikomoka ku bimera bishobora guhaza imirire idasanzwe yimyaka yose, uhereye kubana bakura kugeza kubantu bakuze, abagore batwite, ndetse nabakuze. Hamwe n'ubushishozi bushingiye ku buringanire ku ntungamubiri nka poroteyine, fer, calcium, omega-3s, na vitamine B12 hamwe n'inama zifatika zo gutegura ifunguro no kuzuza, menya uburyo isahani ishingiye ku bimera itera ubuzima bwiza mu bihe byose. Waba ushaka intungamubiri zikungahaye ku ntungamubiri cyangwa ingamba zo kubaho neza, iki gitabo cyerekana ko ibiryo bikomoka ku bimera bitarimo gusa ahubwo binaha imbaraga buri wese

Indyo y'ibikomoka ku bimera ntabwo ihitamo gusa - ni igikoresho gikomeye cyo guhindura ubuzima no kurwanya indwara zidakira. Mu kwibanda ku ntungamubiri zikungahaye ku bimera bishingiye ku bimera nk'imbuto, imboga, ibinyampeke, imbuto, n'imbuto, ubu buryo bwo kurya ntabwo butera umubiri gusa ahubwo binashyigikira gukira no kwirinda. Hamwe nibimenyetso bigenda byiyongera bihuza ibiryo bikomoka ku bimera hamwe nubuzima bwiza bwumutima, gucunga diyabete, no kugabanya umuriro, benshi bahindukirira imirire ishingiye ku bimera nkigisubizo kirambye cyo kumererwa neza igihe kirekire. Wibire mu nyungu zishingiye ku bumenyi bw’ibikomoka ku bimera hanyuma umenye uburyo guhobera ibimera bishobora gufungura umubiri wawe wose mugihe utera impuhwe inyamaswa no kwita ku isi

Intangiriro yo Kubaka Amagufa akomeye hamwe na Vegan Foods Kids, wari uzi ko nkuko intwari zigomba gukomera kugirango zirwanye ababi, amagufwa yacu nayo agomba gukomera? Kandi urakeka iki? Kimwe mu bintu by'ingenzi byubaka amagufwa akomeye ni calcium! Uyu munsi, tugiye gusuzuma uburyo ibiryo bikomoka ku bimera bishobora kumera nkibikoresho byubumaji bifasha amagufwa yacu gukura no gukomera. Wigeze wibaza impamvu inyamaswa zimwe zifite amagufwa akomeye? Nibyiza, impamvu imwe nini nuko babona calcium nyinshi mubiryo barya. Kandi kimwe nizo nyamaswa, twe abantu dukeneye calcium kugirango amagufwa yacu agire ubuzima bwiza kandi akomeye. Noneho, reka twibire mwisi yibiribwa bikungahaye kuri calcium kandi tumenye uburyo bishobora kuba inshuti zacu zubaka amagufwa! Ibihangange bya Kalisiyumu Wigeze wumva calcium? Birashobora kumvikana nkijambo rinini, ariko tekereza nka…

Menya uburyo indyo y’ibikomoka ku bimera ishobora guhinduka igifu cyawe cyiza, igateza imbere sisitemu nziza. Iyi mibereho yuzuye fibre, porotiyotike, hamwe nintungamubiri zikungahaye ku ntungamubiri zishingiye ku bimera, iyi mibereho ishyigikira uburinganire bwa bagiteri nziza mu nda yawe mu gihe uzamura ubuzima bwiza muri rusange. Kuva ku mbuto n'imboga byamabara menshi kugeza ibinyampeke byuzuye ibinyamisogwe, guhobera kurya ibikomoka ku bimera bigaburira umubiri wawe imbere. Shakisha uburyo aya mahitamo asanzwe ashobora guhindura igogorwa, kongera ubuzima bwinda, kandi bikagutera kumva ufite imbaraga buri munsi