Kurya iki? Kurya gute? Nshobora kugabanya ifumbire nongera kuzamura igifu cyanjye.
Nasanze abantu benshi bafite igifu kirwaye. Navuze ko nshobora kunywa igikombe cya kawa yirabura na vinegere y'ibitoki mu gitondo cyo kugabanya ibinure. Reka turye ibinyampeke bitose. Yaravuze ati oya, kandi ntashoboraga gusya ibinure, none se wagabanya ibiro gute niba igifu kitameze neza? Muri iyi nkuru, igifu n'ibinure biciwemo kabiri.
01. Kurya cyane, guhekenya buhoro buhoro, indyo yo kwita ku muhogo
Ingingo ya mbere y'umutima wanjye, ndakwinginze unsabe ko nzaguha igisubizo mu gihe cy'ukwezi. Ntukore iyo turya, ntukine telefoni zigendanwa, nturye iyo ufite amarangamutima, cyangwa ufite stress, kuko ibi bizababaza igifu.
Iyo turya kandi tugasya, ni byiza gukoresha sisitemu y'imitsi idafite impuhwe, ni ukuvuga kuruhuka, hanyuma iyo urebye ibintu biteye ubwoba, imihangayiko, akazi, no gufata inzira, ushobora kubabaza igifu n'amara.
Urabona impamvu abantu bafite stress y'igihe kirekire yo guhangayika bakunze kurwara indwara yo gushyuha mu nda, kandi igifu kiba cyoroshye cyane, ibyo bikaba biterwa n'amarangamutima, kandi si uko uzagira ibibazo by'igifu niba ubikoze.'Ntukarye ifunguro rya mu gitondo, ariko nturya'Ntukarye imihangayiko kandi ukomeretse mu nda.
Bityo rero, uzaba utekereza cyane iyo urya, uhekenya buhoro, uratuza umutima wawe, maze igifu kizakira mu buryo bwikora, kandi guhekenya buhoro buhoro nabyo bizatuma ibiryo byawe bigabanuka. Kurya nk'amarangamutima, kurya kubera guhangayika no kutishima, nabyo bibabaza igifu, bityo indwara zo mu gifu ubwazo ni iz'indwara zo mu mara.
02. Kurya ibiryo byinshi bikungahaye ku ntungamubiri
Dushobora kurya ibiryo byinshi bisana igifu n'amara, nk'amashu, kandi hari ahantu hitwa amashu n'amara. Bikungahaye kuri glutamine, ishobora gufasha gusana igifu n'amara. Essence
Hari kandi Tremella. Polysaccharides za Tremella zishobora gusana igifu n'amara neza, naho Tremella polysaccharides zishobora kugaburira yin yo mu gifu, zigatuma amazi yo mu gifu arushaho kuba meza, zigafasha mu igogora, kandi zikagabanya umutwaro w'igifu.
Ongeraho vitamine nyinshi
By’umwihariko, tugomba kwita ku biribwa birimo feri nyinshi, vitamine E na vitamine C, bishobora gufasha mu gusana.
Amata
Ni byiza guhitamo ibikomoka ku mata byasembuye, nka yawurute, ko fermentation ya lactose ari nziza ku gifu, kandi ishobora kurya probiotics zimwe na zimwe kugira ngo ifashe mu gusana igifu.
Amafi yo mu nyanja si ibinure
Kurya inyama zo mu gifu, nk'amafi, ntukagire ibinure byinshi, amafi yo mu nyanja n'ibinyamisogwe nabyo ni byiza cyane, kandi amagi na yo ni amahitamo meza.
Kurya imboga zishobora kugogorwa
Urugero, zucchini, ibipupe, epinari, ibirayi, salade, nibindi, bityo inyama n'imboga bikaba ari byo bigaragazwa, ushobora kubihuza nawe ubwawe.
03. Irinde ibiryo bimwe na bimwe bibabaza igifu n'amara
Urugero, vinegere y'ibitoki, niba mu gifu cyawe hasanzwe hari ibisebe mu gifu, vinegere y'ibitoki n'indimu bigomba kwirindwa, cyane cyane ntukanywe mu gifu kirimo ubusa, bizakugirira nabi, kandi ntukanywe ikawa uri mu gifu kirimo ubusa.
Urugero, niba urya fibre nkeya nk'umuceri w'umukara, ingano zuzuye, ibigori n'izindi fibre ziri mu mirire, turya noodles z'umuceri. Nubwo ibinyampeke byiza bituma isukari mu maraso ihindagurika, ugomba kugerageza kongera kumera neza, ukarya inyama mbere, hanyuma ukarya amazi ya karubone.
Kurya uburyohe buke kugira ngo urinde umutobe w'igogora
Irinde kurya inyama zokeje cyane n'uburyohe bwinshi bw'inkono ishyushye. Ntabwo uburyohe bwinshi bw'urusenda butuma igifu gikanguka, ahubwo izi nyama zizarya amazi menshi mu gifu, zigakomeretsa igifu, kandi zigatera umutwaro mu nzira y'igifu.
Niba mfite ubuzima bwiza, nshobora gufasha mu kongeramo amazi yo mu gifu nkoresheje vinegere y’ibitoki, ariko ufite ububabare mu gifu, ntabwo wabikora. Kubwibyo, niba dushaka kurya ibintu bya Zhonghe, ntukarye ibintu byinshi bitera imbaraga, bityo tugomba no kwirinda kurya imboga zisya cyane nka seriveri, celery, poivres, nibindi.
04. Tanga ingingo z'inyongera zo kugaburira igifu
Mu gihe ugaburira igifu, gerageza kugera ku mategeko agenga imirire, nkawe. Ushobora kubikora kuri 16 + 8 byoroheje, ariko gerageza gushyiraho igihe. Urugero, ushobora kurya amafunguro abiri cyangwa atatu hagati ya saa tatu za mu gitondo na saa kumi n'imwe z'umugoroba, hanyuma ukayashyira hasi. Ntugakore ubusa cyane.
Niba igifu cyawe kimeze nabi cyane kandi imikorere y'igogora ikaba idakora neza, ushobora guhitamo kurya amafunguro make.
Ntukarye cyane, kuko ibi byongera ibyago byo kurwara indwara zo mu gifu no kubyimba. Ingano y'ibiryo ni nk'amaboko umunani buri munsi. Ushonje gato. ruhuka. Ntukajye urara aho uri, gerageza kutanywa itabi cyangwa ngo unywe inzoga.
Hanyuma tuzagufasha kugerageza kugabanya ibinure no kugaburira igifu uhereye ku ngingo enye zijyanye no guhindura imirire n'ubuzima.
Igihe cyo kohereza: Gashyantare-06-2023