Ese twumva neza ifunguro rya mu gitondo?

Kuri bamwe, ifunguro rya mu gitondo rikunze kuba rigizwe n'ibiribwa bike bisanzwe.

Iyo ubyongeraho ubuzima bwo guhihibikana bituma bamwe bavuga ko bataryitaho cyane, ndetse abandi ntaryo bafata rwose.

Tim Spector, umwarimu wigisha ibijyanye n'ingaruka z'imiterere ya muntu ku buzima muri King's College London, avuga ko ifunguro rya mu gitondo “ritagifatwa na benshi."

Ubusanzwe mu mico myinshi, ifunguro rya mu gitondo riruta cyane irya saa sita cyangwa iry'umugoroba, bityo rigahinduka buri munsi.

Ibi ni ingenzi kuko kurya neza mu gitondo bidasobanura gufata ifunguro rimwe gusa buri munsi, ahubwo bisaba kugira amoko atandukanye y'ibiribwa, bifasha utunyabuzima two mu mara gukora neza.

Ikigo British Dietetic Association (BDA) gitanga inama ko ku ifunguro rya mu gitondo hakwiye kuba harimo ibiribwa bikungahaye kuri fibre (nk'umugati, oats) ndetse n’ibikungahaye kuri proteine (nk'amata, ibishyimbo, amagi), imbuto n'imboga.

Ni ryari twakabaye dufata ifunguro rya mu gitondo?

Ese twakabaye tubyuka kare duhita turya cyangwa dukwiye gutegerezaho umwanya ungana iki?

Tim Spector avuga ko nta tegeko rimwe rireba abantu bose kuko hari abakunda kurya kare hakaba n’abandi bahitamo gutinda, biterwa n’umubiri w’umuntu.

Ariko atanga inama yo gusiga amasaha 12–14 hagati y'ifunguro rya nyuma ry'umugoroba n'irya mbere ry'umunsi ukurikiyeho ( rya mu gitondo).

Urugero: Niba wafashe ifunguro rya nijoro saa mbili z'ijoro irya mu gitondo ushobora kurifata hagati ya saa mbili na saa yine z'igitondo cy'umunsi ukurikiyeho.

Ibi bishobora gufasha amara kwisukura no kongera ubudahangarwa bw'umubiri.

Umwanditsi akaba n’umuganga Rupy Aujla na we avuga ko niba udatekanye mu gitondo, ushobora gutegereza kurya nyuma gato aho kwihutira gufata ifunguro rituzuye hakiri kare.

Bivuze iki kudafata iri funguro?

Mu gihe ubifitiye ubushobozi si byiza kudafata cyangwa gusimbuka ifunguro kuko bishobora gutera isereri cyangwa kubabara umutwe, ndetse no kugabanya ubushobozi bwo kwibuka mu gihe gito.

Raporo y'ikigo Public Health England igaragaza ko gufata ifunguro rya mu gitondo bifasha ubwonko gukora neza.

Byongeye kandi, kurya indyo yuzuye mu gitondo bifitanye isano no:

Naho ku bana ho ni ingenzi cyane kuko bifasha gukura neza, kwiga batekanye no kugira umurongo w'imirire myiza muri rusange.

Ni ayahe mafunguro meza yo mu gitondo?

Ibiribwa bya 'cereal' bikungahaye kuri 'calcium' mu gihe ubifashe bivanze n’amata, nta sukari yongeyemo, ibiribwa birimo soya itunganyije ndetse n'ubunyobwa biva mu ngano, ni ingenzi ku ifunguro rya mu gitondo.

Kuri ibi kongeraho imbuto bizamura ubushobozi ku ntungamubiri zo mu bwoko bwa 'fibre'.

Ibinyobwa nk'igikoma cy'ibinyampeke byakorewe mu rugo ni ingenzi ku ifunguro rya mu gitondo kuko binarinda ibiribwa byo mu nganda byongerwamo isukari nyinshi n'ibinure, nk'uko abahanga mu mirire babivuga.

Cereal(ibinyampeke): Ni amafunguro meza ariko ni byiza kwitondera isukari, ibinure cyangwa umunyu birenze ibikenewe bishobora dushobora gufatana n'izo mpeke.

'Porridge' na granola: Ni amahitamo meza, cyane cyane iyo byakorewe mu rugo.

Umugati, niba ariwo wahisemo, fata umugati ugizwe n'ibinyampeke byinshi, wakoreshejwe amavuta akomoka ku bihingwa, y'ubunyobwa.

Ibindi biribwa nk'amagi, foromaje, avoka cyangwa imboga ni ingenzi cyane ku ifunguro rya mu gitondo.

Inzobere Catherine Rabess asobanura ko ibi byongera intungamubiri nka fibre, calcium na vitamine mu mubiri wawe.

Ntakibazo niba ukunda ifunguro rikaranze (fry-up)

Ifunguro rikaranze rishobora kuba ryiza iyo riteguwe neza.

Inyanya, ibihumyo, ibishyimbo n'amagi bishobora gutanga igice kinini cy'ibyo umubiri ukenera buri munsi hakiri kare.

Gusa ni byiza kugabanya inyama zitunganyijwe (Saucisson, bacon…) Kuko zigira ibinure byinshi kandi zikagirana isano n'indwara zitandukanye nk'umutima n'umubyibuho ukabije.

Nk'umwanzuro, nta buryo bumwe buhoraho bwiza bwo gufata ifunguro rya mu gitondo, icy'ingenzi ni ukurya ibiribwa bitandukanye ukitonda ugahitamo ibifitiye umubiri akamaro, no kumenya igihe gihuye n'umubiri wawe ku buryo ubifata ntibikugwe nabi.

Ikiruta ibindi ni ukunoza ifunguro ryawe mu gitondo ukongeramo ubudasa n'ubwiza bw'ibiribwa, ukibuka no kunywa amazi ahagije.