umubiri Abantu benshi bajya basimbuka ifunguro rya mu gitondo kubera kubura umwanya, kutagira ubushake bwo kurya bakibyuka cyangwa gutekereza ko kutarifata nta ngaruka bigira ku buzima.
Nyamara, gutangira umunsi ufata ifunguro rifite intungamubiri bishobora gufasha umubiri kubona imbaraga, kunoza imirire no gutuma umuntu akora neza imirimo ye ya buri munsi n’ibindi bitandukanye.
Ubushakashatsi butandukanye bugaragaza ko abantu bafata ifunguro rya mu gitondo bashobora kugira imirire iboneye kurusha abaryirengagiza, cyane cyane mu bijyanye no kubona imbuto, imboga, poroteyine, calcium na fibre bihagije.
Christy C. Tangney, inzobere mu mirire akaba n'umwarimu muri Kaminuza ya Rush muri Leta Zunze Ubumwe za Amerika, avuga ko gufata ifunguro ryiza mu gitondo bishobora gufasha umuntu kwirinda kurya ibiribwa bidafite intungamubiri zihagije nyuma yaho, bitewe n'inzara.
Akamaro ko gufata ifunguro rya mu gitondo
Ubushakashatsi bwagiye bugaragaza ibyiza bitandukanye byo gutangira umunsi umuntu afashe ifunguro rya mu gitondo, birimo:
- Kugira imirire iboneye: Ifunguro rya mu gitondo rishobora gufasha umuntu kubona intungamubiri zitandukanye akenera buri munsi.
- Kugabanya kurya ibiribwa bidafite intungamubiri: Iyo umuntu atangiye umunsi ahaze neza, ashobora kutajya afata ibiribwa ibyo abonye byose bitewe n'inzara.
- Kongera amahirwe yo kurya imbuto n'imboga: Abafata ifunguro rya mu gitondo bashobora kurushaho kugera ku rugero rw'imbuto n'imboga zikenewe mu mirire yabo.
- Kubona calcium ihagije: Amata n'ibindi biribwa bikungahaye kuri calcium bishobora gufasha mu kubaka no gukomeza amagufa.
- Kongera fibre mu mubiri: Ibinyampeke bidatunganyijwe cyane, imbuto n'imboga bifasha umuntu kubona fibre z'ingenzi mu mikorere myiza y'urwungano ngogozi.
- Gufasha abana kwiga neza: Ku bana bari mu myaka yo kwiga, gufata ifunguro rya mu gitondo bishobora gufasha mu kwita ku byo biga no gukoresha neza ubushobozi bwo gutekereza no kwibuka.
Tangney asobanura ko iyo umuntu atangiye umunsi afashe ifunguro rihagije kandi rifite intungamubiri, bishobora kumufasha kutishakira ibiribwa bidafite akamaro kenshi mu masaha akurikiraho.
Ingaruka zishobora guterwa no gusimbuka ifunguro rya mu gitondo
Kudafata ifunguro rya mu gitondo na byo byagiye bigaragazwa mu bushakashatsi butandukanye ko bishobora kujyana n'ibibazo bimwe na bimwe by'imirire.
Mu byo ubushakashatsi bwagaragaje harimo:
- Kugira ibyago byinshi byo kugira ibiro birenze urugero.
- Kutabona imbuto n'imboga bihagije.
- Kurya kenshi ibiribwa birimo isukari n'ibindi bidafite intungamubiri zihagije.
- Kudafata calcium na fibre bihagije.
Ubushakashatsi bwakorewe ku bana n'ingimbi na bwo bwerekanye ko abajya basimbuka ifunguro rya mu gitondo bashobora kugira ibyago byinshi byo kugira ibiro birenze urugero.
Tangney avuga kandi ko hari ubushakashatsi bwabonye isano hagati yo gusimbuka ifunguro rya mu gitondo n'imyitwarire ishobora gushyira ubuzima mu kaga, nko kunywa itabi no kugerageza ibiyobyabwenge cyangwa inzoga. Icyakora, kuba ibyo bintu bifitanye isano ntibivuze ko kimwe ari cyo gitera ikindi.
Ni ngombwa kandi kumenya ko gusimbuka ifunguro rya mu gitondo ubwabyo bitavuze ko umuntu azabyibuha. Imiterere y'imirire ye yose, imyitozo ngororamubiri, ibitotsi n'ibindi bigira uruhare mu buzima bwe.
Ibyo wakwiriye kurya mu gitondo kugira ngo utangire umunsi neza
Ntabwo ari ngombwa kurya ibiryo byinshi cyangwa bihenze kugira ngo ubone ifunguro rya mu gitondo ryiza. Icy'ingenzi ni uguhitamo ibiribwa bifite intungamubiri zitandukanye.
Dore bimwe mu byo inzobere mu mirire zitanga nk'ingero:
1. Ibinyampeke bikungahaye kuri fibre
Wafata ibinyampeke bidatunganyijwe cyane, ukabivanga n'imbuto nshya ndetse n'amata afite ibinure bike cyangwa amata akomoka ku bimera nka soya.
2. Ikinyobwa kirimo poroteyine n'imbuto
Ushobora gutegura ikinyobwa kirimo poroteyine, ukongeramo imbuto nshya cyangwa izikonjeshejwe. Ibi bishobora kugufasha kubona intungamubiri zitandukanye.
3. Umugati ukungahaye kuri fibre n'amavuta y'ubunyobwa
Umugati ukungahaye kuri fibre ushobora kuwurisha akayiko k'amavuta y'ubunyobwa. Ubu ni uburyo bworoshye bwo kubona fibre na poroteyine.
4. Yogurt n'amata
Ushobora gufata yogurt cyangwa ikirahuri cy'amata, ukongeraho imbuto kugira ngo ifunguro ryawe rirusheho kugira intungamubiri.
Witondere isukari iba mu biribwa byo mu nganda
Nubwo hari ibiribwa byinshi bigurishwa nk'ibifasha abantu kubona intungamubiri mu gitondo, si ko byose biba bifite akamaro kangana.
Tangney agira inama abantu yo kujya basoma amakuru yanditse ku bipfunyika by'ibiribwa mbere yo kubigura, cyane cyane utubari tw'ibiribwa twa poroteyine (protein bars) na yogurt zimwe na zimwe.
Avuga ko bimwe muri byo bishobora kuba birimo isukari nyinshi yongewemo. Atanga inama yo gushaka ibiribwa bitarengeje garama 20 z'isukari, cyane cyane ku tubari twa poroteyine, kandi tukagira garama 6–10 za poroteyine na garama nibura eshatu za fibre.
Ku muntu ushaka guhindura imirire ye cyangwa utazi ibiribwa byamufasha, ashobora kugisha inama inzobere mu mirire kugira ngo imufashe gutegura indyo ijyanye n'ibyo akeneye n'ubushobozi afite.
Ifunguro rya mu gitondo ni intangiriro nziza y'umunsi
Gufata ifunguro rya mu gitondo rifite intungamubiri ni imwe mu ngeso zishobora gufasha umuntu kugira imirire iboneye no gutangira umunsi afite imbaraga.
Icyakora, nta funguro rimwe rikwiriye abantu bose. Ibyo umuntu akenera biterwa n'imyaka, uko ubuzima bwe buhagaze, ibikorwa akora n'ibindi biranga umubiri we.
Nk'uko Tangney abisobanura, gufata ifunguro rya mu gitondo bishobora kugereranywa no gukora siporo: iyo umuntu abigize imwe mu ngeso ze za buri munsi, bishobora kumufasha kumva ameze neza no kwita ku buzima bwe.
Isoko: Healthline
