Ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera bishobora gufasha gucunga ibiro?

Ku bijyanye no gucunga ibiro, abantu benshi bahindukirira indyo itandukanye nubuzima bwabo kugirango babone ubufasha. Uburyo bumwe buzwi bwagiye bukurura mumyaka yashize ni indyo yuzuye ibikomoka ku bimera. Ariko ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera birashobora gufasha rwose gucunga ibiro? Muri iyi nyandiko, tuzasuzuma ibyiza byimirire yibikomoka ku bimera kugirango igabanye ibiro, ibintu byingenzi biganisha ku kugabanya ibiro bikomoka ku bimera, ibyokurya bikomoka ku bimera bifite ubuzima bwiza bwo kugenzura ibiro, gusobanukirwa ibiryo bya calorie ku mirire ishingiye ku bimera, akamaro k’imirire ishingiye ku bimera kugabanya ibiro, inama zo gukomeza ibiro ku mibereho y’ibikomoka ku bimera, n’akamaro ko kugisha inama inzobere mu bijyanye no gucunga ibiro bikomoka ku bimera. Reka twibire!

Inyungu Zibiryo Byibimera byo gucunga ibiro

Hariho inyungu nyinshi zo gufata ibiryo bikomoka ku bimera byo gucunga ibiro, harimo:

• Hafi ya Fibre: Indyo zishingiye ku bimera ubusanzwe zifite fibre nyinshi, zishobora gufasha kugabanya ibiro mu guteza imbere guhaga no kugabanya intungamubiri za calorie muri rusange.
• Amavuta make yuzuye: Indyo y'ibikomoka ku bimera isanzwe iba mike mu binure byuzuye, bikunze kuboneka mubikomoka ku nyamaswa. Ibi birashobora kugabanya urugero rwa cholesterol no gushyigikira gucunga ibiro.
• Wibande ku biryo byuzuye: Indyo zikomoka ku bimera zishimangira ibiryo byose nk'imbuto, imboga, ibinyampeke, imbuto, n'imbuto. Ibyo biryo byuzuye intungamubiri birashobora gufasha abantu kumva ko buzuye igihe kinini, birinda kurya cyane no gushyigikira kugenzura ibiro.

Ibintu by'ingenzi mu gutakaza ibiro bikomoka ku bimera

Kwemera ibiryo bikomoka ku bimera birashobora gutuma umuntu akoresha karori nkeya, bikagira uruhare mu kugabanya ibiro. Mu kwibanda ku biribwa bishingiye ku bimera, abantu barashobora kugabanya gufata ibiryo bikomoka kuri kalori nyinshi.

Guhitamo ibiryo bikomoka ku bimera byuzuye intungamubiri birashobora gufasha kugumana ingufu mu gihe bigabanya intungamubiri za calorie muri rusange. Kwinjiza imbuto zitandukanye, imboga, ibinyampeke, n'ibinyamisogwe mu biryo bitanga intungamubiri za ngombwa zidafite karori nyinshi.

Ibiryo byiza bya Vegan byo kugenzura ibiro

Ku bijyanye no gucunga ibiro ku ndyo y’ibikomoka ku bimera, ni ngombwa kugira utuntu twinshi twiza kandi tunezeza ufite. Hano hari ibiryo biryoshye kandi bifite intungamubiri za vegan zishobora gufasha kugenzura ibiro:

1. Salade ya Quinoa hamwe nimboga zikaranze

Iyi salade y'amabara meza kandi iryoshye yuzuye proteine ​​na fibre kugirango ukomeze kumva wuzuye kandi unyuzwe. Kotsa imboga ukunda, ukavanga na cinoa zitetse, hanyuma ugatonyanga hamwe na vinaigrette yoroheje kugirango urye neza kandi ufite intungamubiri.

2. Isupu y'ibinyomoro

Ibinyomoro ni isoko ikomeye ya proteine ​​na fibre ishingiye ku bimera, bigatuma iba ikintu cyiza cyo gucunga ibiro. Gerageza gukora isupu yumutima nziza hamwe nimboga nimboga nyinshi kugirango urye neza kandi wuzuye.

3. Chickpea n'imboga zikaranze-Fry

Iyi resept yoroshye-yuzuye ifiriti yuzuye proteine ​​nimboga zifata, bituma iba amahitamo meza kumafunguro yihuse kandi meza. Inkoko ya Sautee, urusenda, broccoli, hamwe nisosi ukunda cyane-isosi ukunda ibiryo biryoshye kandi bishimishije.

4. Avoka na salade yumukara wibishyimbo

Iyi salade igarura ubuyanja irimo intungamubiri nka avoka, ibishyimbo byirabura, ibigori, ninyanya. Ujugunye hamwe na lime-cilantro wambara kumafunguro yoroheje kandi ashimishije azagufasha kuguma kumurongo hamwe nintego zawe zo gucunga ibiro.

Ongeraho utuntu twiza twibikomoka ku bimera muburyo bwo guhinduranya ibiryo birashobora kugufasha kugumana indyo yuzuye mugihe ucunga neza ibiro byawe.

Gusobanukirwa Ibiryo bya Calorie kumirire ishingiye ku bimera

Kuzirikana ingano y'ibice hamwe na karori-yuzuye ibiryo by'ibihingwa ni ngombwa mu gucunga ibiro ku mirire ishingiye ku bimera. Ni ngombwa kwibuka ko ibiryo byose bishingiye ku bimera bidafite karori nke, kandi kurya ibiryo byinshi bya karori nyinshi birashobora gutuma umuntu yiyongera ibiro.

Gukurikirana ibiryo bya kalori birashobora gufasha abantu gusobanukirwa ningeso zabo zo kurya no kugira ibyo bahindura kugirango bagenzure ibiro. Kubika ibiryo byokurya cyangwa gukoresha porogaramu ikurikirana ya calorie birashobora kuba ibikoresho bifasha mugukurikirana ikoreshwa rya kalori ya buri munsi no guhitamo neza ibijyanye no gufata ibiryo.

Ingaruka yimirire ishingiye ku bimera kugirango ugabanye ibiro

Ubushakashatsi bwerekanye ko kwimukira mu mirire ishingiye ku bimera bishobora kuba ingirakamaro mu kugera ku ntego zo kugabanya ibiro. Mugukuraho ibikomoka ku nyamaswa no kwibanda ku biribwa byose, bishingiye ku bimera, abantu barashobora kugabanya cyane intungamubiri za calorie no kuzamura ubuzima bwabo muri rusange.

Indyo zishingiye ku bimera zikungahaye kuri fibre, vitamine, hamwe n’imyunyu ngugu mu gihe ibinure byuzuye amavuta na cholesterol. Uku guhuza gushobora kugabanya ibiro no kunoza metabolisme, bigatuma indyo ishingiye ku bimera igikoresho gikomeye cyo gucunga ibiro.

Byongeye kandi, indyo ishingiye ku bimera yagiye ihura n’impanuka nke z’umubyibuho ukabije n’indwara zidakira, bikagaragaza neza imikorere yazo mu gucunga ibiro. Mugukurikiza ubuzima bushingiye ku bimera no gushiramo imyitozo isanzwe, abantu barashobora gutakaza ibiro birambye hamwe nibyiza byubuzima.

Inama zo Kugumana Ibiro Kubuzima bwa Vegan

• Shyiramo imyitozo ngororamubiri mubikorwa byawe bya buri munsi, nko kugenda, kwiruka, cyangwa yoga.
• Hitamo ibiryo bikungahaye ku ntungamubiri nk'imbuto, imboga, ibinyampeke, hamwe na poroteyine zishingiye ku bimera.
• Witondere ingano y'ibice kandi wirinde kurya cyane, nubwo ibiryo byaba bishingiye ku bimera.
• Gumana amazi unywe amazi menshi umunsi wose.
• Irinde ibiryo bikomoka ku bimera bitunganijwe cyane birimo isukari, amavuta, na sodium.
• Tegura kandi utegure amafunguro yawe mbere yigihe kugirango wirinde guhitamo ibiryo bitameze neza ushonje.
• Umva inzara z'umubiri wawe kandi urye mugihe ushonje rwose, bitatewe no kurambirwa cyangwa amarangamutima.
• Gira ibitotsi bihagije kuko ikiruhuko kidahagije gishobora kugira ingaruka kuri metabolism no kurya.

Kugisha inama imirire yo gucunga ibiro bya Vegan

Gushakisha ubuyobozi kubashinzwe imirire birashobora kugirira akamaro abantu bashaka guhuza indyo y’ibikomoka ku bimera n'intego zabo zo gucunga ibiro. Inzobere mu by'imirire irashobora gutanga ibyifuzo byihariye ukurikije ibyo umuntu akeneye kandi akunda.

Waba ushaka kugabanya ibiro, kugumana ibiro byiza, cyangwa kuzamura ubuzima bwawe muri rusange ku ndyo y’ibikomoka ku bimera, inzobere mu by'imirire irashobora kugufasha gukora gahunda y'ibiryo yihariye yujuje ibyifuzo byawe by'imirire mugihe ushyigikiye intego zawe zo gucunga ibiro.

Byongeye kandi, inzobere mu by'imirire zirashobora gutanga ubushishozi bwingirakamaro mugutezimbere intungamubiri, ukareba ko urimo kubona vitamine zose n imyunyu ngugu bikenewe kugirango ubuzima bwiza muri rusange. Barashobora kandi gutanga ubuyobozi kubijyanye no kugenzura ibice, igihe cyo gufungura, no kwinjiza imyitozo ngororamubiri muri gahunda zawe kugirango bashyigikire imbaraga zo gucunga ibiro.

Mugishije inama inzobere mu mirire, urashobora kunguka ubumenyi ninkunga ikenewe kugirango ucunge neza ibiro byawe mubuzima bwibikomoka ku bimera kandi ugere ku ntego zigihe kirekire zubuzima n’ubuzima bwiza.

Umwanzuro

Mu gusoza, ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera birashobora rwose kuba ingirakamaro mu gucunga ibiro. Kwibanda ku biribwa byose, bishingiye ku bimera birimo fibre nyinshi hamwe n’amavuta yuzuye birashobora gufasha kugabanya ibiro no kubungabunga. Mu kuzirikana gufata kalori, gushiramo ibiryo byuzuye intungamubiri, no gukomeza gukora, abantu barashobora gucunga neza ibiro byabo ku mirire ishingiye ku bimera. Kugisha inama inzobere mu mirire birashobora kandi gutanga ubuyobozi bwihariye bwo kugera no kugumana ibiro byiza mugihe ukurikiza ubuzima bwibikomoka ku bimera. Muri rusange, gufata ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera birashobora kuba amahitamo meza yo gucunga ibiro nubuzima muri rusange.