Kwemera ibiryo bikomoka ku bimera nkumukinnyi ntabwo ari inzira gusa - ni amahitamo yimibereho itanga inyungu nyinshi kumubiri wawe no mumikorere yawe. Waba uri kwitoza kumarushanwa yo kwihangana, kubaka imbaraga muri siporo, cyangwa gushaka gusa kuzamura ubuzima bwawe muri rusange, indyo yuzuye ibikomoka ku bimera irashobora gutanga ibyo ukeneye byose kugirango wongere imyitozo yawe, utezimbere imitsi, kandi uzamure imikorere ya siporo.
Abakinnyi benshi bashobora kubanza guhangayikishwa nuko indyo ishingiye ku bimera ishobora kubura intungamubiri zikenewe kugirango bashyigikire imyitozo yabo itoroshye, ariko ukuri ni uko ibiryo bikomoka ku bimera byuzuyemo ibintu byose byingenzi umubiri wawe ukeneye gutera imbere. Hamwe nuburyo bwiza, indyo y’ibikomoka ku bimera irashobora gutanga uburinganire bukwiye bwa karubone, proteyine, amavuta meza, vitamine, n’amabuye y'agaciro - udashingiye ku bicuruzwa bikomoka ku nyamaswa.
Imwe mu nyungu zingenzi zo kurya indyo y’ibikomoka ku bimera ni uko isanzwe ikungahaye kuri antioxydants, vitamine, n’imyunyu ngugu. Izi ntungamubiri zifasha kugabanya gucana, gushyigikira imikorere yumubiri, no kunoza ibihe byo gukira nyuma yimyitozo ikaze. Indyo ishingiye ku bimera kandi ishimangira ibiryo byose, bikunda kuba intungamubiri nyinshi kandi byoroshye kwinjizwa numubiri ugereranije nuburyo bwatunganijwe, bukomoka ku nyamaswa.
Nkumukinnyi, intego igomba kwibanda ku kurya ibiryo byose, bishingiye ku bimera bitanga ingufu zirambye, bifasha imikurire yimitsi, no gufasha mukurinda imvune. Poroteyine, nk'urugero, ni ngombwa mu gusana imitsi, kandi mu gihe abantu benshi bahuza poroteyine n'inyama, hari amasoko menshi ashingiye ku bimera apakira punch. Carbohydrates nisoko yambere yingufu zo kwihangana, mugihe ibinure bizima bifasha kugendana hamwe no gukira.
Muri iki gitabo, tuzanyura ku rutonde rwuzuye rw'ibiribwa bikomoka ku bimera bigenewe cyane cyane abakinnyi. Uru rutonde ruzaguha ibiryo bihendutse, byuzuye intungamubiri, kandi byongera imikorere bizamura umubiri wawe kumyitozo yawe ikaze, kandi urebe ko ubona intungamubiri ukeneye gukora mugihe cyo hejuru. Kuva ibinyamisogwe bikungahaye kuri poroteyine kugeza ibinyampeke na vitamine zikomeye, iki gitabo kizagufasha gukomeza gukomera, ubuzima bwiza, n'imbaraga mu rugendo rwawe rwa siporo. Reka twibire kandi twubake urutonde rwibikomoka ku bimera kugira ngo imbaraga zawe zikore!
1. Ibiryo bikungahaye kuri poroteyine
Poroteyine ni ingenzi mu gukira imitsi no gukura. Nkumukinnyi, menya ko ubona poroteyine zihagije ziva muri ibi bimera bishingiye ku bimera:
- Ibinyomoro (bikungahaye kuri poroteyine na fibre)
- Chickpeas (ikomeye kuri hummus cyangwa salade)
- Tofu na Tempeh (abasimbuye inyama nziza)
- Edamame (yuzuye proteine na fibre)
- Seitan (amahitamo ya proteine nyinshi ya gluten)
- Amashaza (akomeye kuri shake ya protein cyangwa isupu)
- Imbuto n'imbuto (almonde, imbuto za chia, imbuto ya hembe, imbuto y'ibihaza)
2. Carbohydrates yingufu
Carbohydrates nisoko yambere ya lisansi kubakinnyi. Hitamo ibinyampeke n'imboga za krahisi zitanga ingufu zirambye:
- Quinoa (poroteyine yuzuye na karbike igoye)
- Umuceri wijimye wo mwishyamba
- Amashu (nibyiza mugitondo cyangwa ibiryo)
- Ibijumba byiza (byuzuye vitamine na fibre)
- Umugati wuzuye cyangwa amakariso
- Igitoki (gikomeye mu kongera ingufu byihuse)
- Imbuto (zuzuye antioxydants na vitamine)
3. Amavuta meza
Amavuta meza ningirakamaro mu gukora imisemburo, imikorere yubwonko, nubuzima muri rusange. Shyira ibi mu mirire yawe:
- Avoka (ikungahaye ku binure byuzuye umutima)
- Ibinyomoro n'amavuta (almonde, amavuta y'ibishyimbo, amavuta ya almonde)
- Imbuto za Chia , imbuto zimbuto , nimbuto zimbuto
- Amavuta ya elayo cyangwa amavuta ya cocout (yo guteka cyangwa kwambara)
4. Hydrated na Electrolytes
Kuyobora neza no gukomeza kuringaniza electrolyte ningirakamaro kugirango imikorere ikorwe. Ibyo biryo bifasha kuzuza electrolytite yingenzi:
- Amazi ya cocout (ikinyobwa gikungahaye kuri electrolyte)
- Icyatsi kibabi (epinari, kale) kuri magnesium
- Ibirayi n'ibijumba kuri potasiyumu
- Amacunga n'indimu kuri vitamine C hamwe na hydration
5. Vitamine n'amabuye y'agaciro
Abakinnyi bakeneye vitamine nubunyu ngugu bitandukanye kugirango bashyigikire ubuzima rusange, urwego rwingufu, nimikorere yimitsi:
- Icyatsi kibabi (cyuzuye fer, calcium, na magnesium)
- Amata y'ibimera akomeye (amande, soya, cyangwa amata ya oat wongeyeho calcium na vitamine D)
- Umusemburo wintungamubiri (ukungahaye kuri B12, ugomba kuba ibikomoka ku bimera)
- Broccoli na Bruxelles (yuzuye vitamine K na calcium)
- Imbuto (antioxydants zifasha mugukiza)
6. Kugarura ibiryo
Nyuma y'imyitozo itoroshye, ni ngombwa kwibanda ku kuzuza imitsi no guteza imbere gukira. Ibyo biryo bifasha kwihutisha inzira:
- Ifu ya protein cyangwa ifu ya protein
- Chia pudding (ikomeye kuri omega-3s na fibre)
- Beterave (nziza cyane yo kugabanya ububabare bwimitsi)
- Turmeric na ginger (naturel anti-inflammatories)
- Coconut yogurt (probiotic idafite amata kubuzima bwo munda)
7. Ibiryo byingufu zirambye
Ku mbaraga na lisansi byihuse mugihe cy'imyitozo, bika kuri ibyo biryo bifite intungamubiri:
- Kuvanga inzira (imbuto, imbuto, n'imbuto zumye)
- Utubari twingufu (reba ibiryo byose, amahitamo ashingiye ku bimera)
- Udutsima twumuceri hamwe namavuta
- Veggie ifatanye na hummus
- Imipira ya poroteyine yo mu rugo (ivanga oats, amavuta y'ibishyimbo, n'ifu ya protein)
8. Inyongera
Mugihe indyo yuzuye ibikomoka ku bimera ishobora guhura nibyifuzo byawe byinshi, abakinnyi bamwe bashobora gusaba inyongera yinyongera:
- Vitamine B12 (ingenzi kubyara ingufu nubuzima bwimitsi)
- Omega-3 ibinure bya acide (biva mumavuta ya algae cyangwa flaxseeds)
- Icyuma (kiva mu ndabyo, tofu, cyangwa inyongera niba bikenewe)
- Vitamine D (cyane cyane mu gihe cy'itumba cyangwa niba idahuye n'izuba rihagije)
