Nigute ushobora guhitamo indyo yuzuye?

Kurya neza cyangwa indyo yuzuye ni kimwe mu bituma tugira ubuzima bwiza. Dore ibyagufasha:

• Kurya byibura gatatu ku munsi, hamwe n'imbuto.

• Ongera fibre mubyo urya kandi ugabanye gukoresha umunyu mwinshi.

• Kunywa amazi. Gerageza kwirinda ibinyobwa birimo isukari nyinshi. Umutobe wimbuto urashobora kugira isukari nyinshi, guhitamo imbuto rero burigihe guhitamo neza.

• Kurya imbuto cyangwa imboga.

• Kurya inkoko n'amafi menshi. Gabanya gufata inyama zitukura hanyuma uhitemo kugabanya ibinure igihe bishoboka.

Agashusho ka MyPlate (Isahane yanjye) kagabanijwemo ibyiciro 5 by'amatsinda yibiribwa, byibanda ku gufata imirire y'ibi bikurikira ku isahani yawe:

• Ibinyampeke - ¼ by'ibiri ku isahani yawe.

Ibiribwa bikozwe mu ibinyamisogwe nk' ngano, umuceri, ibigori, saya, ibirinosori cyangwa ibindi binyampeke.

• Imbuto n'imboga - ½ by'ibiri ku isahani yawe.

Hinduranya imboga urya. Hitamo imboga zitandukanye, zirimo icyatsi kibisi, umutuku, n'ibinyamisogwe (amashaza n'ibishyimbo), n'imboga zibisi.

Imbuto zose zibarwa mu kiciro kimwe, zaba aribwo zigikurwa mu murima, zifunzwe mu bikombe, zikonjeshejwe, cyangwa zumishijwe, kandi zishobora kuba zose, gutemwa, cyangwa kwezwa.

• Poroteyine - ¼ by'ibiri ku isahani yawe.

Hitamo inyama zifite ibinure bike cyangwa inyama z'inkoko. Hinduranya amafunguro na za poroteyine - hitamo amafi, imbuto, amashaza, n'ibishyimbo.

Kuruhande rw'isahani

• Amavuta akomoka ku bihingwa - mu buryo bugereranije. Hitamo amavuta akozwe mu bimera nka olive, soya, ibigori, ibirinosori, ubunyobwa. Abandi, nk'amavuta y'inyamaswa, arakomeye kandi agomba kwirinda.

• Kunywa amazi, ikawa, cyangwa icyayi. Gabanya ibinyobwa birimo isukari, kandi ugabanye umutobe byibuza ufate nk'ikirahure gito kimwe ku munsi.

• Ibikomoka ku mata n'ibiribwa byinshi bikozwe mu mata bifatwa nk'ibikubiye muri iri tsinda ry'ibiryo. Wibande ku biribwa bidafite ibinure cyangwa amavuta menshi, kimwe n'ibindi bikingahaye mu myunyungugu nka calcium.