Indyo ishingiye ku bimera kugirango ugabanye ibiro byiza: Gufungura inyungu zibyo kurya byuzuye no kurya birambye

Urarambiwe no kurya indyo isezeranya ibisubizo byihuse ariko ikagusiga wumva ubuze kandi utanyuzwe? Igihe kirageze cyo gufata ubundi buryo bwo kugabanya ibiro - bumwe bwibanda ku kugaburira umubiri wawe no guteza imbere ubuzima bwiza muri rusange. Mwaramutse kubitangaza byimirire ishingiye ku bimera, aho kumena pound nimwe gusa mubyiza uzabona. Muri iyi nyandiko ya blog, tuzacukumbura inyungu zidasanzwe zimirire ishingiye ku bimera kugirango ugabanye ibiro kandi tukwereke uburyo wakwakira inzira yicyatsi igana ubuzima bwiza, bunejejwe cyane.

Gusobanukirwa n'amafunguro ashingiye ku bimera

Mbere yo kwibira mwisi yo kugabanya ibiro bishingiye ku bimera, reka dusobanure neza neza indyo ishingiye ku bimera. Bitandukanye nindi gahunda yo kurya ibuza, indyo ishingiye ku bimera byose ni ugushyira ibiryo byuzuye, bidatunganijwe mubiryo byawe bya buri munsi. Sezera ku biryo bitunganijwe neza kandi uramutse imbuto nziza, imboga, ibinyamisogwe, ibinyampeke, imbuto, n'imbuto. Nuburyo bwimirire yishimira imbaraga zibimera mugutunga umubiri wawe imbere.

Ibiryo bishingiye ku bimera no gutakaza ibiro

Noneho ko tumaze gusobanukirwa neza icyo indyo ishingiye ku bimera ikubiyemo, reka dusuzume uburyo ishobora kuba intwaro yawe y'ibanga yo kumena ayo ma pound udashaka. Ubushakashatsi bwerekanye ko abantu bakurikiza indyo ishingiye ku bimera bakunda kurya karori nke. Ibi ahanini biterwa nibirimo fibre nyinshi iboneka mubiribwa byibimera, biganisha ku kwiyumva kwuzuye no kugabanuka cyane.

Byongeye kandi, ibiryo bishingiye ku bimera byuzuyemo ibiryo byuzuye intungamubiri bigufasha kongera umubiri wawe mugihe ukoresha karori nke. Ibyo biryo bikunda kugira ingufu nkeya, bivuze ko bitanga urugero rwinshi kuri karori nke. Nkigisubizo, urashobora kwishimira ibice binini utabangamiye intego zawe zo kugabanya ibiro.

Ubushakashatsi butabarika bwa siyansi bwerekanye akamaro k'imirire ishingiye ku bimera kugirango ugabanye ibiro kandi ubungabunge. Mu bushakashatsi bwasohotse mu kinyamakuru cyitwa The Academy of the Academy of Nutrition and Dietetics, abashakashatsi basanze abantu bakurikiza indyo ishingiye ku bimera batakaje ibiro byinshi ugereranije n’izindi gahunda z’imirire, harimo n’abafite ibikomoka ku nyamaswa. Biragaragara ko kubijyanye no kugabanya ibiro, guhindukira mubwami bwibimera ni amahitamo meza.

Guteza imbere Ubuzima Muri rusange

Kugabanya ibiro ni agace gato ka ice ice iyo bigeze ku nyungu zimirire ishingiye ku bimera. Ukoresheje ubu buryo bwo kubaho, urashobora guhura ningaruka nyinshi zubuzima bwawe muri rusange. Indyo zishingiye ku bimera zafitanye isano no kugabanya indwara zidakira, zirimo indwara z'umutima, diyabete, na kanseri zimwe na zimwe. Iyi ndyo isanzwe iba ifite ibinure byuzuye na cholesterol, mugihe fibre na antioxydants - bihuza umutima numubiri muzima.

Byongeye kandi, indyo ishingiye ku bimera irashobora gukora ibitangaza kurwego rwa cholesterol hamwe n umuvuduko wamaraso. Kubura ibikomoka ku nyamaswa hamwe nubundi buryo bushingiye ku bimera bishobora guteza imbere cyane imiterere ya lipide no kugabanya umuvuduko wamaraso, kuzamura ubuzima bwumutima nimiyoboro y'amaraso no kugabanya ibyago byo kurwara umutima. Nuburyo busanzwe, burambye bwo kwita kumutima wawe no kumererwa neza muri rusange.

Abantu benshi bemeye ubuzima bushingiye ku bimera bavuga ko bongereye ingufu, igogorwa ryiza, ndetse no gusinzira neza. Indyo zishingiye ku bimera akenshi zikungahaye kuri vitamine, imyunyu ngugu, na phytonutrients zishobora kuzamura ubuzima bwawe muri rusange. Mugaburira umubiri wawe ibiryo bishingiye ku bimera, uba ubiha amavuta akeneye gutera imbere.

Gukora Inzibacyuho Yibiryo Bishingiye ku Bimera

Noneho ko ushishikajwe no gutangira urugendo rushingiye ku bimera, igihe kirageze cyo gucukumbura inama zifatika zo gukora inzibacyuho nziza. Wibuke, ibi ntabwo bijyanye nimirire yigihe gito; nimpinduka ndende yimibereho izakuzanira ibisubizo birambye.

Tangira winjiza buhoro buhoro amafunguro ashingiye ku bimera muri gahunda zawe za buri munsi. Tangira ukora ifunguro rimwe cyangwa bibiri kumunsi bishingiye ku bimera hanyuma ukore buhoro buhoro. Iperereza hamwe nibisobanuro bitandukanye kandi ushakishe umurongo munini wibimera biryoshye bishingiye kubindi bihari. Icyangombwa nugukora uru rugendo rushimishije kandi rushimishije kuburyo ushobora kurushaho kuwukomeza.

Mugihe uhinduye indyo ishingiye ku bimera, ni ngombwa kwita ku ntungamubiri za ngombwa kugira ngo indyo yuzuye kandi yuzuye. Mugihe ibiryo bishingiye ku bimera bishobora gutanga igice kinini cyibyo ukeneye mu mirire, ni ngombwa kugirango umenye proteine, fer, calcium, na vitamine B12. Shyiramo ibimera bishingiye ku bimera byintungamubiri mumafunguro yawe kugirango ubungabunge ubuzima bwiza.

Imbaraga zo Gushyigikira n'Umuryango

Gutangira urugendo rushya rwimirire birashobora rimwe na rimwe kumva bikabije, niyo mpamvu gushaka inkunga ari ngombwa. Uzenguruke hamwe n'abantu basa nabo bashobora gutanga inkunga, inama, hamwe nibisubizo mugihe wemera ubuzima bushingiye kubimera. Umuryango ninshuti birashobora kuba isoko nziza yinkunga, kandi abaturage kumurongo, imbuga za interineti, hamwe nimbuga nkoranyambaga zahariwe ubuzima bushingiye ku bimera zirashobora gutanga amakuru menshi nubuyobozi.

Birakwiye kandi kumenya ko gukundwa kwibiryo bishingiye ku bimera bigenda byiyongera, bivuze ko utari wenyine muri uru rugendo. Amaresitora hamwe nububiko bwibiribwa bigenda byita kubaturage bashingiye ku bimera, bitanga uburyo butandukanye butuma kurya hanze cyangwa kugura ibiribwa ari akayaga.

Mu mwanzuro

Kugera ku ntego zo kugabanya ibiro ntibigomba kuza bitwaye ubuzima bwawe bwiza cyangwa kugusiga wumva ko ubuze. Mugukurikiza indyo ishingiye ku bimera, urashobora guta ibiro muburyo bwiza mugihe wishimira inyungu nyinshi kubuzima bwawe muri rusange. Fata inzira yicyatsi yo kugabanya ibiro, ugaburira umubiri wawe hamwe nibitangaza byibiribwa bishingiye ku bimera, kandi wibonere imbaraga zo guhindura ubuzima bushingiye ku bimera. Igihe kirageze cyo guhindura impinduka zirambye kubuzima bwiza, bishimye.