Ibyo kurya bifasha ubwenge bwibutsa gukora neza

Usanga 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 z’umutima, diyabete, umubyibuho 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

Ubunyobwa mu moko yabwo yose

Inkeri mu moko yazo yose

Imboga zitarimo amidon nk’ibitonore, imiteja, imbwija, artichoke, asparagus n’ibigori by’imibeya

Amavuta ya elayo

Impeke zuzuye

Amafi

Ibishyimbo

Inyama y’inkoko

Divayi

Ibyo kurya byo kureka

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

Byibuze rimwe ku munsi urye salad

Nywa akarahure kamwe ka divayi buri munsi, byiza ni divayi itukura

Hagati y’amafunguro rya utunyobwa

Rya amafi rimwe mu cyumweru

Rya inkoko n’inkeri byibuze rimwe mu cyumweru, nushaka unarenzeho

Ibyo kudakora

Mu guteka irinde gukoresha amavuta afashe nk’ibirunge keretse rimwe gusa mu cyumweru

Irinde amafi menshi kuko abamo mercure kandi iyo ibaye nyinshi ni bibi ku buzima

Irinde inzoga, ujye unywa divayi gusa, kuriya wabisabwe.

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