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UKO WAKONGERA IBIRO BYAWE MU BURYO BWIZA


Yanditswe kuwa 31-08-2020 saa 13h11 na  karangwa safari

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UKO WAKONGERA IBIRO BYAWE MU BURYO BWIZA

Akenshi muri iki gihe abenshi baba bibaza uburyo bagabanya ibiro kuko usanga abenshi baba bafite umubyibuho ukabije !

Nyamara mu byukuri hari n’abandi benshi bifuza no kubyibuha kuko baba babona kunanuka cyane kwabo bibatera ipfunwe,niyo mpamvu rero muri iyi nkuru kigaliwomen.com yifuje kukubwira icyo wakora mu gihe wifuza kongera ibiro cyangwa kubyibuha.

Niba uhangayikishijwe no kunanuka rero ni ngombwa gukora ibishoboka byose kugira ngo wongere ibiro neza, birambye kandi mu bwenge ukurikije intego yawe, ongera intungamubiri za calorie 300 kugeza 500 ku munsi. Komeza buhoro buhoro guha umubiri wawe umwanya wo kumenyera indyo nshya. Kwipima buri gihe kugira ngo uhindure ibyo kurya ukurikije ihindagurika ryibiro byawe. Abahanga mu byimirire ntibagira inama abantu bashaka kugabanya ibiro gusa !

Kugira ngo wongere ibiryo bya kalori ya buri munsi, hitamo ibiryo bikungahaye kuri kalori (avoka, amavuta, imbuto zumye, ibitoki, foromaje, nibindi) kandi ugabanye ibyo ku rundi ruhande wifashishije kurya pome, salade yicyatsi kibisi , imboga mbisi ...).

Dore bimwe mu ibiribwa n’ibinyobwa byabigufashamo :

1. Amata : burya amata ni ikinyobwa gikundwa na benshi cyuzuye intungamubiri kandi gifasha umuntu ukinyoye kongera ibiro. Amata akize kuri vitamin A na D ;

2. Inyama n’ibizikomokaho : burya mu gihe ushaka kongera ibiro mu buryo bwihuse, inyama ni kimwe mu byabigufashamo, kuko zifite intungamubiri n’amavuta byagufasha kongera ibiro ku kigero wifuza.

3. Imbuto zimwe na zimwe : imbuto nk’imyembe, ipapayi, imineke, n’inanasi ni zimwe mbuto zagufasha kongera ibiro kuko zifite isukari nyinshi kandi uretse no kukongerera ibiro zinakongerera imbaraga.

4. Avocat : burya ngo igisate cya avoca, kiba gifite calories zigera ku 140, ariko nanone kikagira Potassium, Acide folic, Vitamin A ndetse na Vitamin E.

5. Amavuta : cyane cyane akomoka ku bimera, nayo ni kimwe mu byagufasha kongera ibiro mu buryo bwihuse. Gusa ukirinda gufata mesnhi ukayakoresha mu rugero mu rwego rwo kwirinda izindi ngaruka zishobora guterwa n’ubwinshi bwayo mu mubiri.

6. Fromaje : iki kiribwa cy’ikinyamavuta nacyo uramutse ushaka kongera ibiro wakitabira, kuko cyabigufashamo. Ushobora kujya uyishyira kuri buri funguro ugiye gufata niba wifuza kongera ibiro mu buryo bwihuse.

7. Ibirayi : ibirayi ni kimwe mu byo kurya byitabirwa n’abanyarwanda batari bake. Gusa abenshi bashobora kuba batari bazi ko byongera ibiro. Ibirayi rero cyane cyane ibitekanye n’ibihu, bitetse mu mavuta byagufasha kongera ibiro mu buryo bwihuse

8. Umugati : iki ni kimwe mu biribwa bikundwa na benshi hano mu Rwanda, cyane cyane ko usanga abenshi aribyo bafata buri munsi ku ifunguro rya mu gitondo. Niba ushaka kongera ibiro rero umugati uzabigufashamo.

TJP (PUTIZZO)

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