Ku bantu bafite ibinure byo ku nda bashobora kubangamirwa cyangwa bakumva batishimiye imiterere yabo ,cyane cyane nko ku gitsinagore , kugira mu nda hanini ,biba byaratewe nuko umuntu afite ibinure byinshi byagiye bikirema mu gice cyo ku nda .
Hari inama nyinshi zitangwa n'abantu ariko zidakora nko kubivoma ,kugura imikandara yabugenewe nibindi ariko ugasanga kuri benshi izo nama ntizikora cyangwa zikaba zabakururira ibindi bibazo bikomeye birimo n'uburwayi.
Twifashishije inyandiko ndende twakuye mu kinyamakuru cyandika ku buzima cya healthline.com kikaba gikorera kuri murandasi ,twaguteguriye buryo bwiza bwo kugabanya ibi binure byo ku nda ku buryo nta zindi ngaruka bwaguteza .
Dore uburyo 15 wakoresha ukagabanya ibicece byo ku nda
ubu buryo bwemewe na siyansi ndetse abahanga bagaragaza ko aribwo buryo bwiza kandi bwizewe butagira ibindi bibazo butera ku mubiri.
muri ubwo buryo harimo
1.Kwibanda ku biribwa bibonekamo fibre mu mirire yawe ya buri munsi
burya ibiribwa bibonekamo fibre ku bwinshi ni imboga n'imbuto ahanini ,bikaba bifasha mu kugabanya ibiro by'umurengera ari nako bigabanya ibinure byinshi mu mubiri
naonone uku kugabanya ibinure mu mubiri niko na bya binure byo ku nda bigabanuka bityo umuntu akagira mu nda heza ,ni byiza rero ko ku mafunguro yawe ya buri munsi wibanda ku mnoga n'imbuto niba wifuza kugabanya ibi binure.
2.kwirinda kurya ibinyamavuta byinshi n'ibinure
cyane cyane nko kurya za margarine zishyirwa ku migati ndetse naza mayonaise bituma bya binure birushaho kuba byinshi mu nda ,ni byiza rero kugabanya ibi binyamvuta byombi.
ibindi biribwa bikaranze mu mavuta nabyo si byiza kubirya mu gihe wifuza kugabanya ibicece byo ku nda .muri rusange ibinyamavuta cyane cyane nk'ibibarizwa mu bwoko bwa transfat si byiza ku muntu wifuza kugabanya ibinure byo mu nda.
3.Kwiinda kunywa inzoga nyinshi
burya kunywa inzoga nyinshi bituma ushobora kuzana ibicece ndetse n'ibinure byo ku nda bikaba byinshi ,ni byiza kuyigabanya ku kigero gishoboka niba wifuza kugabanya ibicece byo ku nda.
kunywa inzoga ,hanyuma ukanarya inyama byo bituma iki kibazo kirushaho kuba kinini ,ubushakashatsi bugaragaza ko kunywa inzoga byongera ibinure byo ku nda ariko no kuzigabanya cyangwa ukazireka bivura iki kibazo.
4.kwibanda ku mafunguro akungahaye kuri poroteyine ku bwinshi
burya amafunguro akunagahye ku ntungamubiri za poroteyine ku bwinshi ,yagufasha guhangana niki kibazo ,aho yongera imikaya mu mubiri ,igasimbura ibinure ,akagabanya ubusambo wari ufitiye ibiryo .
ibiribwa bibonekamo poroteyine ku bwinshi twavuga nka
- ibishyimbo
- soya
- ubunyobwa
- inyama
- amafi
- amata
- amagi
- nibindi..
5.Kwirinda stress nibindi bintu bigutera guhangayika
stress itera ibibazo by'umubyibuho ukabije kuri benshi ahrimo n'ibinure byo mu nda ,ibi biagterwa nuko iyo bafite stress barya cyane ndetse bakanagira ubushake bwo kurya ku kigero kiri hejuru mu gihe badafite stress.
ni byiza gukora ibishoboka byose ,ukirinda iyi stress .aha wakwitoza gukora nka meditation ,gukorera kuri gahunda nibindi...
6.Kwirinda kurya ibinyamasukari byinshi
burya kurya ibinyamasukari ndetse n'ibindi bintu byongerewemo amasukari bituma ibicece byo ku nda bikomeza kwiyongera cyane ,ni byiza rero kurya ibi binyamasukari ku kigero gito gishoboka .
ni byiza rero kugabanya ibi binyamasukari ku igero kinini cyane cynae ukirinda amasukari yakorewe mu nganda cyangwa ibinyobwa yongererwemo .
7.Gukora siporo
ubushakashatsi bwakorewe ku bagore bageze mu gihe cya menopause ,kandi bafite ibicece byo ku nda bwagaragaje ko gukora siporo byatumye ibinue byo ku nda bigabanuka ku kigero kinini
gukora siporo bituma umubiri ukoresha imbaraga nyinshi ,ibyo bikanagabanura bya binue byinshi byo ku nda.
8.Guterura ibiremeye
izi ni sporo zikunze gukorwa n'abantu babagabo aho baterura ibintu biremereye , bene izi sporo zikaba zagufasha kugabanya ibinure ariko no kugabanya ibinure byo mu nda.
9.Kuruhuka bihagije
burya kuruhuka ni imwe mu nzira nziza zagufasha kugabanya ibiro by'umurengera ndetse no kugabanya ibicece byo mu nda.
ubushakashatsi bwakorewe ku bagore bagera ku bihumbi 68.000 bwagaragaje ko abagore baryama munsi y'amasaha 5 ku munsi .baba bafite ibyago byo kugira mu nda hanini kurusha abaryama amasaha 7 ku munsi.
10.Kureka kunywa imitobe y'imbuto
burya imitobe y'imbuto ,ahanini iyo ikorwa yongerwamo amasukari kandi nayo ubwayo iba irimo amasukari menshi ,kuyinywa rero byongera ibi binure mu nda bityo abagore bayinywa ugasanga bafite mu nda hanini.
11.kongera vinegere ku mafunguro yawe
ubushakashatsi bwakozwe mu gihe kingana n'ibyumweru 12 bwagaragaje ko kunywa akayiko kamwe ka vinegere ku munsi bishobora kugufasha kugabanya ibiro by'umurengera.
vinegere ni nziza ku muntu wifuza kugabanya ibiro no kugabanya ibicece byo ku nda ariko igakoreshwa ku kigero gito kuko nayo mu gihe wayikoreshe ari nyinshi ishobora kugutera ibindi bibazo
12.Kurya ibiribwa birimo probiotic
aya ni amatsinda y'ibiribwa afite intungamubiri zifasha mu igogora no kunganira udukoko twiza dufasha mu igogora ryobyo turya ,aha twavuga nka yawurute.
probiiotic zikaba zifasha umuntu wifuza kugabanya ibiro by'umurengera ndetse zikanafasha kugabanya ibicece byo mu nda .
13.kwiyiriza
mu nyigo yakzowe yagaragaje ko kwiyiriza bishobora kugufasha kugabanya ibiro by'umurengera ndetse no kugufasha kugabanya ibinure byo mu nda .
14.kunywa icyayi cya green tea
Green Tea ni icyayi cyiza cyane ,kibonekamo kafeyine n'ibindi binyabutabire bizwi nka antioxidant ,yitwa epigallocatechin gallate ,,ib byombi bikaba bifasha umubiri gukanguka ugakora cyane.
mu nyigo yakzowe yagaragaje ko iki cyayi cya green tea gifasha umubiri mu kugabanya ibicece byo ku nda ndetse kizwiho no kurinda umubiri ibindi bibazo byinshi.
15.Guhuriza hamwe uburyo bwinshi butandukanye
ni byiza kugerageza uburyo bwinshi twavuze haruguru , ntugakoreshe bumwe ngo ubundi ubureke ,kuko bisaba gukora ibintu bihurije hamwe kuko nibyo biguha umusaruro ufatika.