Imirire ishingiye ku bimera ku bakinnyi: Ibitekerezo byo kurya ibikomoka ku bimera kugirango bongere imikorere no gukira

Mu myaka yashize, habaye ubwiyongere bugaragara mu mubare w’abantu bafata indyo ishingiye ku bimera, haba ku mpamvu z’imyitwarire, ibidukikije, cyangwa ubuzima. Hamwe no kwiyongera kwamamara, imyumvire itari yo ikikije ubuzima bwibikomoka ku bimera, cyane cyane mubijyanye nimikino ngororamubiri, nayo yiyongereye. Nyamara, abakinnyi benshi batsinze hamwe nabantu bakorana umwete bagaragaje ko indyo y’ibikomoka ku bimera idashobora guhaza ibyo bakeneye gusa ahubwo inazamura imikorere yabo. Mubyukuri, ibikomoka ku bimera bimaze kumenyekana nkuguhitamo indyo yuzuye kubakinnyi, hamwe nabakinnyi benshi babigize umwuga hamwe namakipe ya siporo bishimira guteza imbere ubuzima bushingiye ku bimera. Iyi ngingo igamije gukuraho umugani uvuga ko indyo y’ibikomoka ku bimera idashobora gushyigikira ubuzima busaba umubiri kandi ikinjira mu buryo bwinshi bushoboka ku bakinnyi ndetse n’abantu bakora cyane bashaka gufata indyo ishingiye ku bimera. Kuva kuri poroteyine kugeza mbere yo kurya na nyuma yo gukora imyitozo, tuzareba uburyo butandukanye indyo y’ibikomoka ku bimera ishobora gutanga intungamubiri zikenewe hamwe na lisansi kugirango ikore neza. Niba rero uri umukinnyi wabigize umwuga cyangwa umuntu gusa ukunda kuguma ukora, soma kugirango umenye ubwinshi bwamahitamo y'ibikomoka ku bimera ashobora kugufasha kugera ku ntego zawe zo kwinezeza.

Ongera imikorere yawe hamwe na poroteyine ishingiye ku bimera

Mu myaka yashize, hagaragaye imyiyerekano mu bakinnyi ndetse n’abantu bakora cyane kugirango binjize poroteyine zishingiye ku bimera mu mafunguro yabo, kandi kubera impamvu. Inkomoko ya poroteyine ishingiye ku bimera, nk'ibishyimbo, ibinyomoro, quinoa, tofu, na tempeh, ntibitanga gusa aside amine ikenewe mu gusana imitsi no gukura ahubwo inatanga inyungu z’ubuzima. Izi nzira zikungahaye kuri poroteyine akenshi usanga ziri munsi yibinure byuzuye na cholesterol ugereranije na poroteyine zishingiye ku nyamaswa, bigatuma bahitamo ubuzima bwiza ku bantu bashaka guhindura imikorere yabo n'imibereho myiza muri rusange. Byongeye kandi, intungamubiri za poroteyine zishingiye ku bimera zikungahaye kuri fibre, vitamine, imyunyu ngugu, na antioxydants, zishobora gushyigikira ingufu, imikorere y’umubiri, kandi zigatera gukira vuba nyuma yimyitozo ikaze. Mugukomeza imikorere yawe hamwe na poroteyine ishingiye ku bimera, ntabwo wongera ubushobozi bwa siporo gusa ahubwo unagira uruhare mubuzima burambye kandi bwangiza ibidukikije.

Menya imbaraga za superfoods

Ibiryo byiza byitabiriwe cyane mumyaka yashize kubera agaciro kintungamubiri kidasanzwe nibyiza byubuzima. Ibyo biryo byuzuye intungamubiri, nk'imbuto, icyatsi kibisi, imbuto, n'imbuto, byuzuyemo vitamine, imyunyu ngugu, antioxydants, na phytochemicals bishobora gufasha gukora neza no gukira ku bakinnyi ndetse n'abantu bakora. Kwinjiza ibiryo byintungamubiri mumirire yibikomoka ku bimera birashobora gutanga intungamubiri nyinshi zingenzi ziteza imbere urwego rwingufu, gushimangira ubudahangarwa bw'umubiri, no kuzamura imibereho myiza muri rusange. Kuva muburyo bwo kurwanya inflammatory turmeric kugeza kuri acide ya omega-3 iboneka mu mbuto za chia, ibyo biryo byiza cyane bitanga uburyo busanzwe kandi bwuzuye bwo kongera umubiri wawe kugirango ukore neza. Mugushyiramo ibiryo bitandukanye cyane mubiryo bishingiye ku bimera, urashobora gufungura imbaraga zidasanzwe kandi ukabona inyungu nyinshi zitanga murugendo rwawe rwa siporo.

Mugabanye kwihangana hamwe nintete zose

Ibinyampeke byose ni ikintu cyingenzi mu mirire y’ibikomoka ku bimera ku bakinnyi n’abantu bakora cyane bashaka kwihanganira kwihangana. Izi ntete zikungahaye ku ntungamubiri, nka quinoa, umuceri wijimye, na oats, zitanga irekurwa rya karubone, ari yo soko y'ibanze ya lisansi mu gihe cy'imyitozo myinshi. Bitandukanye n'ibinyampeke binonosoye, ibinyampeke byose bigumana bran na mikorobe, birimo fibre, vitamine, hamwe namabuye y'agaciro. Iyi fibre ifasha kugabanya urugero rwisukari yamaraso, ikarinda umuvuduko wihuse nimpanuka zingufu. Byongeye kandi, ibinyampeke byose bikungahaye kuri vitamine B, bigira uruhare runini mu guhindura ibiryo imbaraga no gushyigikira imikorere ya selile zitukura. Mugihe winjije ibinyampeke mumafunguro yawe hamwe nibiryo byawe, urashobora gukomeza imbaraga zawe, kunoza kwihangana, no kuzamura imikorere muri rusange.

Ongera ukire hamwe nintungamubiri zuzuye

Kugirango uhindure gukira no gushyigikira gusana imitsi nyuma yimyitozo ngororamubiri ikomeye, ni ngombwa kubakinnyi ndetse nabantu bakora cyane kwibanda ku kurya ibiryo byuzuye intungamubiri. Aya mafunguro agomba kuba akungahaye kuri poroteyine nziza, amavuta meza, n'imbuto n'imboga zitandukanye. Poroteyine igira uruhare runini mu gusana no kubaka imitsi yangiritse. Inkomoko ishingiye ku bimera nkibinyamisogwe, tofu, tempeh, na seitan bitanga proteine ​​nyinshi kandi ni amahitamo meza kubakinnyi b’ibikomoka ku bimera. Harimo amavuta meza aturuka ahantu nka avoka, imbuto, n'imbuto bifasha kugabanya gucana no gushyigikira ubuzima hamwe. Byongeye kandi, gushyiramo ibara ryinshi ryimbuto n'imboga bitanga vitamine, imyunyu ngugu, na antioxydants kugirango bifashe mumubiri gukira. Mugushira imbere indyo yuzuye intungamubiri, abakinyi b’ibikomoka ku bimera n’abantu bakora cyane barashobora kuzamura ubuzima bwabo, guteza imbere imikorere myiza, no gukomeza ubuzima bwiza muri rusange.

Koresha imbaraga hamwe namavuta meza

Harimo ibinure byiza mumirire yawe birashobora kuba inzira yingenzi yo kongera ingufu zingufu kubakinnyi ba vegan hamwe nabantu bakora. Amavuta meza atanga isoko yingufu, hamwe na karori icyenda kuri garama, ugereranije na karori enye kuri garama ivuye kuri karubone na proteyine. Bafasha kandi mu kwinjiza vitamine zishushe kandi zikagira uruhare mu kumva uhaze, birinda guswera cyane cyangwa kurya cyane. Kwinjiza amasoko nka avoka, amavuta ya cocout, imbuto, n'imbuto mumafunguro yawe hamwe nibiryo byawe birashobora gutanga imbaraga zihoraho, bigufasha kongera imyitozo no kuzamura imikorere. Byongeye kandi, ibinure bizima bitanga izindi nyungu nyinshi, nko gushyigikira imikorere yubwonko, kugabanya umuriro, no guteza imbere ubuzima bwumutima. Mugushyiramo amavuta atandukanye yubuzima bwiza mumirire yawe, urashobora guhindura urwego rwingufu hamwe nubuzima bwiza muri rusange nkumukinnyi wibikomoka ku bimera cyangwa umuntu ukora cyane.

Simbuza amata ubundi buryo bukungahaye kuri calcium

Kugirango habeho gufata calcium ihagije kubakinnyi b’ibikomoka ku bimera n’abantu bakora cyane, ni ngombwa gusimbuza ibikomoka ku mata n’ubundi buryo bukungahaye kuri calcium. Mugihe ibikomoka ku mata bisanzwe bifitanye isano no kuba isoko yambere ya calcium, hari amahitamo menshi ashingiye ku bimera arahari. Ibiribwa nk'amata akomeye ashingiye ku bimera, tofu, tempeh, n'imboga rwatsi rwatsi nka kale na broccoli ni isoko nziza ya calcium. Ubundi buryo ntibutanga gusa calcium ikenewe kugirango ibungabunge amagufa n amenyo gusa ahubwo inatanga inyungu zinyongera zintungamubiri nka fibre, vitamine, nubunyu ngugu. Mugushyiramo ubundi buryo bukungahaye kuri calcium mumirire yawe, urashobora guhaza calcium ikeneye mugihe ukurikiza ubuzima bwibikomoka ku bimera utabangamiye imikorere yawe ya siporo cyangwa ubuzima muri rusange.

Kubaka imitsi hamwe nifunguro ryibinyamisogwe

Ifunguro rishingiye ku binyamisogwe ritanga inzira nziza kubakinnyi b’ibikomoka ku bimera n’abantu bakora cyane kubaka imitsi no gushyigikira intego zabo. Ibinyamisogwe, nk'ibinyomoro, inkeri, n'ibishyimbo by'umukara, ntibikungahaye kuri poroteyine gusa ahubwo binatanga intungamubiri za ngombwa nka fer, fibre, na potasiyumu. Poroteyine ni ingenzi cyane mu gusana imitsi no gukura, kandi ibinyamisogwe bitanga isoko ryiza rya poroteyine nziza yo mu rwego rwo hejuru ishobora gufasha imikurire myiza. Kwinjiza ibinyamisogwe mu mafunguro nk'isupu y'ibinyomoro, salade ya soya, cyangwa burger y'ibishyimbo byirabura birashobora gutanga aside amine ikenewe kandi bigatera imitsi gukira nyuma y'imyitozo ikaze. Byongeye kandi, ibinyamisogwe bitanga uburyohe butandukanye hamwe nuburyo butandukanye, bigatuma ibintu bitandukanye bishobora kwinjizwa byoroshye mumirire yuzuye ibikomoka ku bimera kubakinnyi ndetse nabantu bakora.

Shyiramo imbuto n'imboga zifite amabara

Ikintu cyingenzi kigizwe nimirire yuzuye ibikomoka ku bimera kubakinnyi ndetse nabantu bakora cyane ni ugukongeza imbuto nimboga zitandukanye. Izi mbaraga zishingiye ku bimera ntabwo ziryoshye gusa ahubwo zuzuyemo vitamine zingenzi, imyunyu ngugu, na antioxydants zishobora gushyigikira imikorere myiza no gukira. Imbuto n'imboga bitanga intungamubiri nyinshi zingirakamaro mu kubungabunga ubuzima n’ubuzima rusange, nka vitamine C, potasiyumu, na fibre. Harimo imbaraga nyinshi zumusaruro mubiryo byawe birashobora gufasha kongera imikorere yumubiri, guteza imbere ubuzima bwigifu, no guha umubiri amavuta akenewe kugirango akore neza. Byaba ari ukongeramo imbuto kuri swie yawe ya mugitondo, ukishimira salade yuzuye imboga rwamababi, cyangwa gusya kuri pisine na karoti ikase, kwinjiza imbuto zitandukanye zamabara n'imboga mumirire yawe birashobora kugufasha mubuzima bwawe bukora kandi bigatanga intungamubiri umubiri wawe ukeneye gutera imbere.

Mu gusoza, biragaragara ko indyo ishingiye ku bimera ishobora gutanga inyungu nyinshi kubakinnyi ndetse nabantu bakora. Kuva ubuzima bwiza bwimitsi yumutima kugeza kunoza imikorere ya siporo, kwinjiza amahitamo menshi yibikomoka kumirire mumirire yumuntu birashobora kugira ingaruka nziza kubuzima rusange no kumibereho myiza. Hamwe no gukomeza gukura no kuboneka ibikomoka ku bimera, ntabwo byigeze byorohera abakinnyi gutwika umubiri wabo nimirire ishingiye ku bimera. Niba rero uri umukinnyi wabigize umwuga cyangwa ushaka gusa kunoza ubuzima bwawe, tekereza kwinjiza amahitamo menshi yibikomoka ku bimera muri gahunda yawe yo kurya hanyuma wibonere inyungu zawe wenyine.