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Dore amafunguro yo kwirinda niba ushaka kugabanya ibiro
Kugabanya ibiro ku bantu bafite umubyibuho ukabije ntibikunze kuborohera, gusa hano hari amafunguro impuguke zibasaba kureka, bikaba byabafasha kugera ku ntego yabo.
1. Soda na byeri
Ibyo kunywa bya soda bibonekamo isukari nyinshi kandi itandukanye na za calories nyinshi. Inzoga za byeri nazo, zimenyerewe ku izina rya rufuro zikaba ziri mu byongera ibinure, cyane cyane byo ku nda kuko zituma isukari umubiri winjije uyihinduramo ibinure.
2. Amafiriti
Abenshi iyo bavuze ifiriti bahita bumva iy’ibirayi. Nyamara ibyo kurya byose bitetswe mu mavuta gusa nta mazi, byitwa ifiriti. Yaba iy’intoryi cyangwa amashu, yaba iy’amateke, karoti, cyangwa iy’inyama, ifiriti zose usabwa guca ukubiri nazo niba ufite gahunda yo kugabanya ibiro byawe.
Aho kurya amafiriti ahubwo, yoboka ibitogosheje mu mazi n’ibibisi kuko nibyo bizagukuramo ibinure bigufashe kugabanya ibiro.
3. Inyama zitukura
Inyama zitukura n’ubwo zo atari mbi nk’amafiriti, ariko nazo kuzirya byongera ibinure aho kubigabanya. Zikungahaye ku binure bityo zongera ubwinshi bwa calories muri wowe. N’ubwo ukeneye poroteyine ariko wazikura ahandi hatari mu nyama zitukura, nko mu nyama z’umweru cyangwa se ibikomoka mu Nyanja, mu bishyimbo na tofu.
4. Ibikomoka ku nyama
Ibikomoka ku nyama tuvuga hano ni ibindi bitunganywa bivuye mu nyama harimo za bacon, sosiso, hot dogs n’ibindi.
Ibi uretse kuba bikungahaye ku binure binongerwamo sodium kugira ngo bibashe kubikwa igihe kirekire. Iyi sodium iyo ibaye nyinshi mu mubiri ituma udasohora amazi, maze uretse kwiyongera kw’ibiro bikaba byanagutera kwiyongera k’umuvuduko w’amaraso.
5. Ibinyampeke byanyuze mu ruganda n’ibyongewemo isukari
Ibinyampeke byanyuze mu ruganda twavuga ifarini y’ingano, umuceri w’umweru, injugu, spagethi, macaroni n’ibindi bikomoka ku binyampeke biba byanyujijwe mu nganda nk’imigati, amandazi n’ibindi. Imigati wakoresha iy’ikigina ndetse n’ifarini ukayisimbuza ifu y’ingano n’izindi mpeke zuzuye.
Ibyongerwamo isukari twavuga nk’ibisuguti, imigati, keke, bombo na shokola. Ibi n’ubwo biryohera ariko wabisimbuza imbuto n’imitobe yazo itongewemo isukari; imyiza ikaba iyo wowe wikoreye.
Si ibi gusa usabwa kwirinda, ariko biri ku isonga mu byo ugomba kwirinda niba ushaka kugabanya ibiro.
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