BONHEUR YvesUsanga ibikorwa byacu bya buri munsi tubigeraho twifashishije ubwenge. Ubu bwenge, buba mu bwonko nibwo butuma umenya ko igihe kigeze ngo ujye kwituma, dore ko uwo byayobeye mu bwenge bamuvugiraho ngo yabuze n’ubumujyana kwituma.
Nibwo kandi butuma umenya aho utaha, aho ukora, butuma upanga gahunda y’umunsi, n’ibindi byinshi binyuranye dukora bitewe na bwo. Nyamara uko umuntu agenda asaza bugenda bugabanyuka buhoro buhoro gusa hari amafunguro yo gufasha ubwenge; yagaragaweho ubushobozi bufasha gukomeza gukora neza niyo waba ugeze mu zabukuru.
By’umwihariko aya mafunguro ni ingenzi mu gufasha ubwenge bwacu kwibuka ibyahise, ibyo twateganyaga gukora n’ibindi byose bisaba kwibuka. Akandi karusho k’aya mafunguro ni uko afasha mu kurinda no kurwanya indwara zinyuranye umutima, diyabete, umubyihuo ukabije, ndetse anafasha mu kurwanya indwara izwi nka Alzheimer’s disease, ikunze gufata abageze mu zabukuru ikabatera kwibagirwa.
Amafunguro yo gufasha ubwenge
Mu gukurikiza iyi gahunda y’amafunguro yo gufasha ubwenge hari ayo ugomba gufata hakaba n’ayo usabwa kureka mu gihe wihaye cyo kuyafata (ushobora kwiha ukwezi cyangwa 2 uyikurikiza)
Amafunguro yo kurya
• Imboga rwatsi
• Imboga zitarimo amidon nk’ibitonore, imiteja, imbwija, artichoke, asparagus n’ibigori by’imibeya
• Impeke zuzuye
• Amafi
• Inyama y’inkoko
• Divayi
• Ibishyimbo
• Amavuta ya elayo
• Inkeri zo mu moko yose
• Ubunyobwa bwo mu moko yose
Ibyo kurya byo kureka (ibyo ugirwamo inama yo kugendera kure)
• Fromage
• Inyama zitukura
• Amafiriti
• Ibirunge
• Margarine
• Bombo n’utundi tuntu turyohera nka keke na biswi
• Ibyo kurya byo mu nganda bipfunyikwa bikaribwa utongeye kubitunganya
Akamaro ku buzima
Nubwo twavuze ko aya mafunguro afasha ubwenge, ariko hari n’ibindi byiza aduha.
• Kurinda ikibazo cyo kwibagirwa kwa hato na hato
• Kugabanya ibyago byo kurwara indwara ifata udutsi tw’ubwonko tugacika intege
• Gutakaza ibiro
• Kurwanya kubyimbirwa
• Kurwanya stress
• Kurinda diyabete
• Kugabanya ibimenyetso bya goute n’izindi ndwara z’imitsi
• Kuvura umutwe
Amabwiriza mu gihe ufata iyi gahunda y’aya mafunguro
Mu gihe wiyemeje gukurikiza iyi gahunda hari ibyo usabwa gukora n’ibyo usabwa kudakora
Ibyo gukora
1. Byibuze rimwe ku munsi urye salad
2. Nywa akarahure kamwe ka divayi buri munsi, byiza ni divayi itukura
3. Hagati y’amafunguro rya utunyobwa
4. Rya amafi rimwe mu cyumweru
5. Rya inkoko n’inkeri byibuze rimwe mu cyumweru, nushaka unarenzeho
Ibyo kudakora
1. Mu guteka irinde gukoresha amavuta afashe nk’ibirunge keretse rimwe gusa mu cyumweru
2. Irinde amafi menshi kuko abamo mercure kandi iyo ibaye nyinshi ni bibi ku buzima
3. Irinde inzoga, ujye unywa divayi gusa, kuriya wabisabwe.
Source: https://www.hackensackmeridianhealth.org
