Ese ubundi kuki kwiyongera kw’ibiro bigendana n’imyaka?

Ubusanzwe kugira ngo ibiro byiyongere ni uko umubiri wakira ibitera imbaraga (kalori/calories) nyinshi gusumba izo ukeneye. Nyamara uko umuntu asaza, adahindura imirire, agakomeza kurya ibyo yari asanzwe afata mu buto bwe cyangwa mu myaka yahise, za kalori yagiye afata ziragenda zikihinduramo ibinure bikitsindagira mu mubiri.

Inkuru dukesha urubuga PasseportSanté rwifashishije abahanga mu by’imirire, ruratanga inama zagufasha guhangana n’izamuka ry’ibiro nyuma y’imyaka 55:

1. Kurya imbuto n’imboga byibuze ubwoko butanu ku munsi: Kubera ko ibitera imbaraga ari bike cyane muri zo kandi zigatera guhaga bityo umuntu yajya kurya andi mafunguro ntarye menshi.

2. Kurya ibinyampeke, ibyiza bikaba ari ukurya ibitatunganyirijwe mu nganda (Ibyuzuye/Cereales complets)

3. Kurya inyama, amafi, amagi byibuze inshuro ebyiri ku munsi, bikaba byiza biriwe byokeje cyangwa se byatetswe n’umwuka.

4. Kwirinda amafunguro amwe n’amwe

• Ibinyamavuta ariko ntubireke burundu. Byaba byiza wibanze ku bikomoka ku bimera (amamesa, amavuta ya elayo, … )

• Amafunguro afite amavuta atagaragara nk’imigati, ibisuguti, ibibikwa bitetse, amasosi yo mu bikopo, n’amafiriti.

• Inzoga

5. Kwisuzumisha kenshi kwa muganga mu rwego rwo kumenya uko umubiri uhagaze (kureba niba nta ndwara z’umwingo zirakugeraho, kuko utera kwiyongera kw’ibiro n’izindi).

6. Kunyeganyega/ gukoresha ingingo z’umubiri byibuze urugendo rw’iminota 30 ku munsi.

7. Gusinzira neza no kuruhuka bikwiriye, byibuze amasaha ari hagati y’arindwi n’umunani mu ijoro.

8. Kunywa icyayi cy’icyatsi (thé vert) kuko gifasha gutwika ibinure.

9. Kwiyumva ukamenya koko niba ushonje mbere yo kurya.