Nigute Wokwimura Umuryango wawe Kurya Ibihingwa-Ibihingwa: Intambwe-Intambwe-Intambwe

Ibikomoka ku bimera ni umuntu udakoresha cyangwa ngo akoreshe ibikomoka ku nyamaswa. Mu biryo bikomoka ku bimera, nta nyama, inkoko, amafi, amagi, ibikomoka ku mata, cyangwa ibindi bicuruzwa bikomoka ku nyamaswa biribwa. Byongeye kandi, ibikomoka ku bimera birinda ibicuruzwa nka gelatine (ikunze gukorwa mu magufwa y’inyamaswa n’uruhu) n'ubuki (bukorwa n'inzuki).

Abantu bahitamo ubuzima bwibikomoka ku bimera kubwimpamvu zitandukanye:

1. Impamvu zishingiye ku myitwarire : Ibikomoka ku bimera byinshi birinda ibikomoka ku nyamaswa kubera impungenge z’uburenganzira bw’inyamaswa n’imiterere y’ubumuntu inyamaswa zihura nazo mu buhinzi n’izindi nganda.
2. Impamvu z’ibidukikije : Ubuhinzi bw’amatungo bugira ingaruka zikomeye ku bidukikije, bigira uruhare mu kwanduza, gutema amashyamba, n’imihindagurikire y’ikirere. Ibimera bikunze gufata imibereho kugirango bigabanye ibidukikije.
3. Inyungu ku buzima : Ubushakashatsi bwerekanye ko indyo y’ibikomoka ku bimera ishobora kugabanya ibyago by’indwara zidakira nk'indwara z'umutima, umuvuduko ukabije w'amaraso, na diyabete yo mu bwoko bwa 2.

Ibimera bikunze kurya ibiryo bitandukanye bishingiye ku bimera, nk'imbuto, imboga, ibinyamisogwe, imbuto, imbuto, ibinyampeke, n'ibindi bicuruzwa bishingiye ku bimera.

Kwemera indyo ishingiye ku bimera nimpinduka zingenzi mubuzima, kandi mugihe cyo kumenyekanisha umuryango wawe kurya bishingiye ku bimera, birasa nkaho bitoroshye. Ariko, hamwe nuburyo bwiza, urashobora gutuma inzibacyuho zishimisha kandi zirambye kuri buri wese. Hano hari intambwe ku ntambwe igufasha kugufasha kuzana ibiryo bishingiye ku bimera mu rugo rwawe, bikagira impinduka zishimishije kandi zishimishije kumuryango wawe.

Intambwe ya 1: Banza wiyigishe

Mbere yo kumenyekanisha umuryango wawe kurya ibimera, ni ngombwa kwiyigisha ibyiza, imbogamizi zishobora kubaho, hamwe nimirire yimirire ishingiye ku bimera. Gusobanukirwa n'akamaro k'ibiribwa bishingiye ku bimera ku buzima muri rusange, harimo kugabanya ibyago by’indwara zidakira, kongera ingufu, no guteza imbere ibiro, bizoroha gusubiza ibibazo no gukemura ibibazo umuryango wawe ushobora kuba ufite.

Intambwe ya 2: Tangira Buhoro kandi Uyobore Urugero

Niba umuryango wawe ari mushya mubiryo bishingiye ku bimera, nibyiza gutangira buhoro buhoro. Aho kugira ngo uhindure byihuse kandi bikomeye, menyesha amafunguro ashingiye ku bimera inshuro imwe cyangwa ebyiri mu cyumweru. Tangira utegura ibyokurya byoroshye, bimenyerewe nkimboga-fri, ibishyimbo bya chili, cyangwa pasta hamwe nisosi ishingiye ku bimera. Buhoro buhoro shyiramo amafunguro ashingiye ku bimera uko umuryango wawe umenyereye igitekerezo.

Nkumuryango wibanze wumuryango, ni ngombwa kuyobora byintangarugero. Erekana ishyaka ryawe ryo kurya bishingiye ku bimera kandi ubigire uburambe bushimishije. Iyo babonye ibyo wiyemeje nibyiza uhura nabyo, birashoboka cyane kubikurikiza.

Intambwe ya 3: Saba Umuryango

Bumwe mu buryo bwiza bwo koroshya inzibacyuho ni uguhuza umuryango wawe mubikorwa. Fata abana bawe, uwo mwashakanye, cyangwa abandi bagize umuryango wawe mububiko bw'ibiribwa cyangwa ku isoko ry'abahinzi hamwe nawe gutoranya ibirungo bishingiye ku bimera. Reka buriwese ahitemo resept yifuza kugerageza, no guteka hamwe nkumuryango. Ibi ntibituma inzibacyuho irushaho gushimisha gusa ahubwo inaha buri wese kumva ko afite uburenganzira kumafunguro arimo gutegurwa.

Intambwe ya 4: Wibande ku Kuryoherwa no Kumenyera

Imwe mu mpungenge zikomeye mugihe uhinduye ibiryo bishingiye ku bimera ni ukubona kubura uburyohe. Kugira ngo ufashe koroshya iyi mpungenge, wibande ku gukora amafunguro yuzuye uburyohe bukomeye hamwe nimiterere. Koresha ibyatsi bishya, ibirungo, hamwe nubundi buryo bushingiye ku bimera kugirango ukore amafunguro abantu bose bazishimira. Urashobora kandi guhindura ibiryo mumuryango umenyereye mugusimbuza ibikomoka ku nyamaswa hamwe nuburyo bushingiye ku bimera (urugero, ukoresheje tofu, tempeh, cyangwa ibinyomoro mu mwanya winyama).

Intambwe ya 5: Bitume bigerwaho kandi byoroshye

Iyo wimukiye mu biryo bishingiye ku bimera, ni ngombwa gutuma ibiryo byoroha kandi byoroshye kuri buri wese mu muryango. Wibike ku bikoresho by'ibipantaro nk'ibishyimbo, ibinyomoro, quinoa, umuceri, ibinyampeke, n'imboga zikonje. Ibigize ibintu byinshi kandi birashobora gukoreshwa mubiryo bitandukanye.

Urashobora kandi gutegura amafunguro hakiri kare, nko gukora amatsinda menshi yisupu, isupu, cyangwa imyumbati ishobora gukonjeshwa nyuma. Ibi bizabika umwanya muminsi ihuze kandi urebe ko amahitamo ashingiye kubihingwa ahora aboneka.

Intambwe ya 6: Gukemura ibibazo bikenerwa nimirire

Kimwe mubibazo bihangayikishijwe nimirire ishingiye ku bimera ni ukumenya niba ishobora gutanga intungamubiri zose zikenewe. Mugihe umenyekanisha umuryango wawe kurya bishingiye ku bimera, menya neza ko ushiramo ibiryo bitandukanye byintungamubiri. Wibande ku biribwa birimo proteyine nyinshi, nk'ibishyimbo, ibinyomoro, tofu, na tempeh, kandi urebe ko amafunguro arimo amavuta meza ahagije, nka avoka, imbuto, n'imbuto.

Ni ngombwa kandi kwemeza vitamine B12, vitamine D, aside irike ya omega-3, na fer. Ukurikije ibyo umuryango ukeneye, ushobora gukenera gutekereza ku kuzuza intungamubiri cyangwa kwibanda ku biribwa bikomejwe (nk'amata ashingiye ku bimera cyangwa ibinyampeke). Kugisha inama inzobere mu by'imirire cyangwa imirire birashobora gufasha kumenya ko buri wese akeneye imirire.

Intambwe 7: Ihangane kandi uhinduke

Wibuke ko kwimukira mubuzima bushingiye ku bimera ari urugendo. Mu nzira hashobora kubaho guhangana cyangwa ibibazo, ariko nukwihangana no gutsimbarara, umuryango wawe uzatangira kwakira ibiryo bishingiye ku bimera. Kwishimira intsinzi nto, nkigihe umuntu agerageje ibiryo bishya cyangwa mugihe wavumbuye uburyo bushya bushingiye kubihingwa abantu bose bakunda.

Guhinduka ni urufunguzo. Niba abagize umuryango wawe batiteguye kujya bashingiye ku bimera byuzuye, nibyiza gutanga uruvange rwibiryo bishingiye ku bimera kandi bidashingiye ku bimera. Igihe kirenze, nkuko buriwese amenyera kumahitamo ashingiye kubihingwa, inzibacyuho izoroha.

Intambwe ya 8: Komeza bishimishije kandi bihanga

Urugendo rwo kurya rushingiye ku bimera ntabwo rugomba kurambirana. Shakisha guhanga hamwe nifunguro, kandi ugerageze ibintu bishya nubuhanga bwo guteka. Kwakira ibimera bishingiye kuri taco nijoro, gukora burgeri zo mu rugo, cyangwa kugerageza hamwe nubutayu bushingiye ku bimera. Ibi bizatuma abantu bose bashimishwa nibiryo utegura kandi birinde monotony.

Umwanzuro

Kumenyekanisha umuryango wawe kurya bishingiye ku bimera ntabwo bigomba kuba byinshi. Mugufata gahoro, kwiyigisha, no kugira uruhare mumuryango wawe muriki gikorwa, urashobora gukora uburambe bwiza kandi bushimishije kubantu bose. Igihe nikigera, kurya bishingiye ku bimera bizahinduka ibintu bisanzwe kandi bishimishije mubikorwa byumuryango wawe.