"Ariko foromaje Tho": Kubaka imigani y'ibikomoka ku bimera no kwakira ubuzima bushingiye ku bimera

Nkuko gukundwa n’ibikomoka ku bimera bikomeje kwiyongera, ni nako ubwinshi bwamakuru atari yo n'imigani ikikije iyi mibereho. Abantu benshi bihutira kwanga ibikomoka ku bimera nkibisanzwe cyangwa indyo ibuza, badasobanukiwe ningaruka zimbitse z’imyitwarire n’ibidukikije. Nyamara, ukuri ni uko ibikomoka ku bimera birenze ibyo kurya gusa - ni uguhitamo kubaho kubaho uhuje indangagaciro z'umuntu kandi ugatanga umusanzu ku isi irangwa n'impuhwe kandi zirambye. Muri iki kiganiro, tuzacukumbura bimwe mubihimbano bikunze kugaragara hamwe nibitekerezo bitari byo bikikije ibikomoka ku bimera, kandi tumenye ukuri kubihishe inyuma. Mugusobanura iyi migani no kwakira ubuzima bushingiye ku bimera, dushobora gusobanukirwa neza ninyungu ziterwa n’ibikomoka ku bimera ndetse n’uburyo bishobora kugira ingaruka nziza ku buzima bwacu gusa ariko no ku buzima bw’isi. Reka rero, reka dusuzume neza interuro, "Ariko foromaje tho", hanyuma dusuzume bimwe mubihimbano byiganjemo ibikomoka ku bimera kugirango tumenye ukuri nyako mubuzima.

Amata adafite amata ntabwo asobanura uburyohe

Nubwo abantu benshi bashobora guhuza ibikomoka ku mata nibiryo bikungahaye kandi byuzuye, igitekerezo kivuga ko ubundi buryo butagira amata butagira uburyohe ntibushobora kuba kure yukuri. Mubyukuri, isi yuburyo bushingiye ku bimera yagutse cyane mu myaka yashize, itanga uburyo butandukanye bwo guhitamo uburyo bwiza bwo guhitamo ubuzima butarangwamo amata. Kuva kuri foromaje ya cashew ishingiye kuri foromaje kugeza kuri yogurt yogata amata, hari ubundi buryo butagira amata butigana gusa uburyohe bwibicuruzwa byamata gakondo ahubwo binatanga imyirondoro idasanzwe kandi ishimishije. Waba ufite imbogamizi zimirire cyangwa ushaka gusa gushakisha uburyo bushya bwo guteka, kugenda nta mata ntibisobanura kwigomwa kuryoherwa nibiryo byiza kandi bishimishije.

Umugani wa poroteyine waciwe: inkomoko ishingiye ku bimera

Poroteyine igira uruhare runini mu buzima bwacu no mu mibereho yacu muri rusange, kandi hariho imyumvire ikocamye ivuga ko ibimera bikomoka kuri poroteyine bidahagije ugereranije n’amasoko ashingiye ku nyamaswa. Nyamara, iyi migani ya poroteyine irashobora guteshwa agaciro urebye neza nubwiza bwibihingwa bishingiye kuri poroteyine biboneka. Ibiribwa bishingiye ku bimera nk'ibinyamisogwe, tofu, tempeh, quinoa, n'imbuto za hembe ntabwo ari isoko nziza ya poroteyine gusa, ahubwo binatanga inyungu zinyongera nka fibre, vitamine, n'imyunyu ngugu. Byongeye kandi, intungamubiri zishingiye kuri poroteyine zikunze kuba nke mu binure byuzuye na cholesterol, bigatuma bahitamo ubuzima bwiza kubantu bashaka kugabanya ibyago byo kurwara umutima ndetse nizindi ndwara zidakira. Mugukurikiza ubuzima bushingiye ku bimera, umuntu arashobora kuvumbura ibintu byinshi bikungahaye kuri poroteyine kandi bishimishije bidashyigikira ubuzima bwumuntu gusa ahubwo binagira uruhare muburyo bwimirire burambye kandi bwimpuhwe.

Gucukumbura ingaruka zibidukikije zinyama

Kurya inyama bigira ingaruka zikomeye kubidukikije bidashobora kwirengagizwa. Umusaruro w'inyama, cyane cyane inyama z'inka, ugira uruhare mu gutema amashyamba, ibyuka bihumanya ikirere, kwanduza amazi, no gutakaza urusobe rw'ibinyabuzima. Ubworozi bw'amatungo busaba ubutaka bunini bwo kurisha no guhinga ibiryo by'amatungo, biganisha ku kwangiza amashyamba hamwe n’ahantu nyaburanga. Byongeye kandi, imyuka ya metani iva mu nka no gukoresha ifumbire mvaruganda mu gutanga ibiryo bigira uruhare mu ihindagurika ry’ikirere. Amazi ava mu bworozi bw'amatungo, arimo ifumbire n'imiti, yanduza amasoko y'amazi kandi yangiza urusobe rw'ibinyabuzima byo mu mazi. Mugushakisha ingaruka ku bidukikije ziterwa no kurya inyama, abantu barashobora gusobanukirwa byimbitse ko hakenewe ubundi buryo burambye kandi bagahitamo neza biteza imbere umubumbe muzima kubisekuruza bizaza.

Kwirukana umugani wo kubura

Ni imyumvire ikunze kugaragara ko indyo ishingiye ku bimera ibura intungamubiri za ngombwa. Nyamara, iyo bishyizwe mubikorwa neza, indyo yateguwe neza irashobora gutanga intungamubiri zose zikenewe kubuzima bwiza. Imwe mu mpungenge zikunze kugaragara ni ukwemera ko bigoye kubona poroteyine zihagije ku mirire ishingiye ku bimera. Mubyukuri, hariho amasoko menshi ya poroteyine ashingiye ku bimera, nk'ibinyamisogwe, tofu, tempeh, seitan, na quinoa, bishobora kuzuza poroteyine z'umubiri. Byongeye kandi, bitandukanye n’imyemerere ikunzwe, indyo ishingiye ku bimera irashobora kandi gutanga ibiryo bihagije bya vitamine n’imyunyu ngugu, harimo fer, calcium, na vitamine B12, binyuze mu guhitamo ibiryo utekereje kandi, nibiba ngombwa, byongeweho. Mu gukuraho umugani wo kubura, abantu barashobora kwakira ubuzima bushingiye ku bimera bizeye, bazi ko bashobora guhaza imirire yabo mugihe bishimira inyungu zubuzima bwimpuhwe kandi bwangiza ibidukikije.

Amahitamo ashingiye kubiryo kuri buri funguro

Kwinjiza amahitamo ashingiye ku bimera muri buri funguro ntibishoboka gusa ahubwo binatanga umurongo munini wamahitamo meza kandi afite intungamubiri. Guhera ku ifunguro rya mu gitondo, abantu barashobora kwishimira igikombe cyiza cya oatmeal hejuru yimbuto nshya, imbuto, hamwe nigitonyanga cya sirupe. Mugihe cya sasita, salade ifite imbaraga zuzuyemo imboga zivanze, imboga zokeje, inkoko, na vinaigrette ya tangy irashobora gutanga ifunguro rya sasita kandi rishimishije. Iyo bigeze ku ifunguro rya nimugoroba, amahitamo ntagira iherezo. Kuva kuri tofu nziza ikaranze hamwe nimboga kugeza kumasahani ahumuriza yisupu yindimu cyangwa burger yumutima ushingiye kumurima hamwe nibisubizo byose, ibishoboka ni byinshi. Kurya bishingiye ku bimera birashobora no kugera ku byokurya byuzuye, hamwe n'amahitamo nka shokora ya shokora ya mousse idafite amata yakozwe na avoka cyangwa cheesecake ya vegan ya decadent ikozwe muri cashews na cream coconut. Mu kwakira ubuzima bushingiye ku bimera, abantu barashobora kuvumbura isi yishimira ibiryo bitunga umubiri nubugingo, mugihe banagira ingaruka nziza kubuzima bwabo no kubidukikije.

Gutesha agaciro umugani wo kutoroherwa

Muri iyi si yihuta cyane muri iki gihe, abantu benshi bihutira gutekereza ko kubaho ubuzima bushingiye ku bimera bitoroshye kandi bidashoboka. Nyamara, ni ngombwa guca umugani no kumurika ukuri ko kwakira ubuzima bushingiye ku bimera. Bitandukanye n’imyemerere ikunzwe, kurya bishingiye ku bimera birashobora kugerwaho kandi byoroshye, ndetse kubafite gahunda zakazi. Hamwe no kwiyongera kwibicuruzwa bishingiye ku bimera mu maduka y’ibiribwa no kuzamuka kw’ubucuruzi bwo kuri interineti, gushakisha ibikoresho byo kurya bishingiye ku bimera ntabwo byigeze byoroha. Byongeye kandi, gutegura ifunguro no gutegura birashobora koroherezwa mugushyiramo guteka hamwe no gukoresha ibintu byinshi nk'ibinyampeke, ibinyamisogwe, n'imboga. Mugukuraho igitekerezo cyo kutoroherwa, abantu barashobora kuvumbura ubworoherane no kunyurwa bizanwa no kwakira ubuzima bushingiye ku bimera.

Kurwanya imyumvire mibi yikiguzi

Ku bijyanye no gufata ubuzima bushingiye ku bimera, ikindi gitekerezo gikunze kugaragara gikwiye gukemurwa ni ukwemera ko bihenze. Nyamara, ni ngombwa kurwanya iyi myumvire itari yo no kwerekana ubushobozi bushoboka bwimirire ishingiye ku bimera. Nubwo ari ukuri ko ubundi buryo bushingiye ku bimera bushobora kugurwa igiciro kiri hejuru ya bagenzi babo bashingiye ku nyamaswa, ni ngombwa gusuzuma ishusho rusange. Indyo ishingiye ku bimera akenshi yibanda ku biribwa byose nk'imbuto, imboga, ibinyampeke, n'ibinyamisogwe, muri rusange bikaba bihendutse kandi byoroshye kuboneka. Mugushira imbere ibiribwa bifite intungamubiri no kugabanya gushingira ku bicuruzwa bitunganijwe kandi byihariye bikomoka ku bimera, abantu barashobora kwishimira ingengo y’imari ishingiye ku ngengo y’imari. Byongeye kandi, kugura byinshi, guhaha kumasoko yabahinzi baho, no gukoresha umusaruro wibihe byose birashobora kugira uruhare mukuzigama cyane. Mugukuraho imyumvire itari yo yikiguzi, abantu barashobora kubona ko kwakira ubuzima bushingiye ku bimera bidafite akamaro gusa kubuzima bwabo no kubidukikije ahubwo binagerwaho mugihe cyateganijwe.

Gusenya impaka za soya

Ingingo ya soya yagiye impaka mu rwego rwibiryo bishingiye ku bimera n’ibikomoka ku bimera. Bamwe mu banegura bavuga ko ibicuruzwa bya soya bigomba kwirindwa kubera impungenge z’ingaruka mbi z’ubuzima ndetse n’ingaruka ku bidukikije. Nyamara, ni ngombwa kwegera iyi mpaka ufite ibitekerezo byuzuye kandi ugasuzuma ibimenyetso bya siyansi bijyanye no kurya soya. Ubushakashatsi bwinshi bwerekanye ko kurya mu buryo butagereranywa ibiryo bishingiye kuri soya, nka tofu na tempeh, bishobora gutanga inyungu zitandukanye ku buzima, harimo kugabanya ibyago byo kwandura indwara zifata umutima ndetse na kanseri zimwe. Byongeye kandi, soya nisoko yingirakamaro ya proteine ​​yuzuye kandi irimo intungamubiri zingenzi nka calcium na fer. Birakwiye ko tumenya ko guhangayikishwa na soya akenshi bifitanye isano no kuba hariho ibinyabuzima byahinduwe mu buryo bwa genoside (GMO) hamwe n’ingaruka ku bidukikije by’umusaruro munini wa soya, aho kuba imiterere ya soya ubwayo. Kimwe nibiribwa ibyo aribyo byose, nibyiza guhitamo isoko ya soya kama na non-GMO kugirango ugabanye ingaruka zishobora kubaho. Mugusobanukirwa ningorabahizi zimpaka za soya no guhitamo neza, abantu barashobora gushyiramo ibicuruzwa bya soya mubice byubuzima bwiza kandi bufite intungamubiri zishingiye kubuzima.

Kureka umugani wa blandness

Abantu benshi bizera ko gukurikiza ibiryo bikomoka ku bimera cyangwa ibimera bisobanura kwigomwa uburyohe no kwinezeza. Ariko, ibyo ntibishobora kuba kure yukuri. Kureka umugani wa blandness, ibyokurya bishingiye ku bimera bitanga umurongo munini wibyiza kandi biryoshye bishobora guhangana nibiryo gakondo. Hamwe nubuhanga bushya bwo guteka, gusimbuza ibikoresho, hamwe nibyatsi byinshi, ibirungo, nibirungo, amafunguro ashingiye ku bimera arashobora kuba meza kandi ashimishije nka bagenzi babo bashingiye ku nyamaswa. Kuva ku mbuto zimboga ziryoshye hamwe nudukoko twa aromatiya kugeza kumyanda ya decadent hamwe na foromaje ishingiye ku bimera, haribishoboka bitagira ingano byo gushakisha no kwishimira murugendo rushingiye ku bimera. Mugukurikiza ubuzima bushingiye ku bimera, urashobora kuvumbura isi nshya yibiryo byokurya bizagutera kwibaza impamvu wigeze utekereza ko ibiryo bikomoka ku bimera bitarambiranye cyangwa bitaryoshye.

Kwakira imitekerereze, imyitwarire.

Kubaho mubitekerezo, imyitwarire myiza birenze ibiryo turya. Harimo uburyo bwitondewe kandi nkana kubintu byose mubuzima bwacu, uhereye kubicuruzwa dukoresha kugeza uburyo dufata abandi nibidukikije. Mugukurikiza iyi mibereho, dushyira imbere kuramba, impuhwe, ninshingano zabaturage. Ibi bivuze guhitamo neza ibicuruzwa tugura, guhitamo amahitamo yubugome kandi yangiza ibidukikije. Bisobanura kandi kumenya ingaruka ibikorwa byacu bigira kuri iyi si no gufata ingamba zo kugabanya ikirere cyacu. Kwimenyereza gutekereza no gushimira bidufasha gushima byimazeyo ibihe tugezemo no gutsimbataza isano ryimbitse natwe ubwacu ndetse nisi idukikije. Kwakira imitekerereze, imyitwarire myiza ntabwo ari ingirakamaro kumibereho yacu gusa ahubwo no kubwinyungu nini, kuko dutanga umusanzu mwisi irambye kandi yuzuye impuhwe.

Mu gusoza, ni ngombwa kwiyigisha ukuri n'imigani ikikije ibikomoka ku bimera. Mugukosora imyumvire itari yo kandi tugahitamo ubuzima bushingiye ku bimera, dushobora gufata ibyemezo birambuye kubyerekeye imirire yacu kandi tugatanga umusanzu mwisi irambye kandi yuzuye impuhwe. Byaba kubwimyitwarire, ibidukikije, cyangwa ubuzima, kwinjiza amahitamo menshi ashingiye ku bimera mu ifunguro ryacu birashobora kugira ingaruka nziza mubuzima bwacu ndetse nisi idukikije. Reka rero twihatire kugerageza ibintu bishya no kwitandukanya n'imyizerere itajyanye n'igihe, ibiryo bikomoka ku bimera icyarimwe.