Nyuma yo kubyara usanga umubyeyi aba asabwa kugira ibyo kurya n’ibyo kunywa agomba gufungura ku bwinshi, kugirango bimufashe kwita kuwo yonsa ntiyicwe n’inzara. Nyamara usanga bamwe mu kugerageza amafunguro anyuranye nubundi byanga amashereka akaba ikibazo.
Ugasanga anywa igikoma, arya isombe, akagerageza byinshi ariko bikanga.
Muri iyi nkuru twaguteguriye amafunguro ubushakashatsi bwagaragaje ko ariyo ari ku isonga mu gutuma umubyeyi abasha kugira amashereka ahagije.
Amafunguro meza ku mubyeyi wonsa
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Amazi
Mu by’ukuri amazi ntitwayita amafunguro nyamara niyo za ku isonga mu bituma umubyeyi agira amashereka ahagije. Ubushakashatsi bugaragaza ko abagore bagera kuri 75% batanywa amazi ahagije iyo bonsa bityo ugasanga bagira ikibazo cyo kubura amashereka kandi bari bagerageje gufata amafunguro yandi. Ntabwo ari ngombwa kunywa ijerekani yose ahubwo ibirahure 8 by’amazi byibuze ku munsi birahagije. Ndetse no ku rugendo uba usabwa kwitwaza amazi nkuko witwaza ibindi nkenerwa.
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Ibinyampeke
Akenshi usanga tuvugako igikoma cy’amasaka ari cyiza ku mubyeyi dore ko n’igikoma benshi bakibatije “akabyeyi”. Koko si ukwibeshya kuko amasaka ari mu binyampeke. Ibindi binyampeke twavuga ibigori, ingano, uburo, umuceri gusa bikaba byiza kurutaho kubikoresha ari impeke zuzuye kurenza kugura ibyatunganyirijwe mu ruganda. Ibinyampeke kandi bifasha mu kurwanya cholesterol mbi nuko bikarinda kurwara umuvuduko udasanzwe w’amaraso.
Wanywa igikoma, warya umutsima cyangwa umugati ndetse ukanarya andi mafunguro akoze mu binyampeke, byose bizagufasha kuyobora
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Tungurusumu
Ushobora guhita wibaza aho tungurusumu ihuriye no kugira amashereka. Nyamara kandi kuva na kera abagore bonsa bakoresha tungurusumu ngo ibongerere amashereka. Uretse kuba ari ikirungo rero ni n’ifunguro ryiza mu kugira amashereka. Niba udakunda uburyo ihumura, ushobora kuyiteka mu byokurya cyangwa ukayifatana n’ubuki.
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Karoti
Izi ni isoko ya beta-carotene ikaba ikenerwa cyane iyo umubyeyi yonsa. Si ibyo gusa kuko karoti zikungahaye ku binyasukari binyuranye kandi zikize kuri potasiyumu. Nyamara nubwo zirimo amasukari, ni nziza ku gufasha umubyeyi gusubira ku ngano nziza no kugabanya inda iba yarazanywe no gutwita.
Uburyo bwiza bwo kuzirya ni ukuzihekenya cyangwa gukora salade yazo kimwe no kunywa umutobe wazo
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Ubunyobwa
Usanga guhekenya ubunyobwa ngo bireba abagabo gusa kuko ngo bubongerera amasohoro nyamara burya no ku babyeyi bonsa ni ibyo kurya byiza. Mu moko yabwo yose bukungahaye ku binure bityo uretse kugufasha kuyobora bukaba bunatuma amashereka yawe agira ireme. Gusa ntugashyiremo umunyu mwinshi, ndetse binashobotse wabuhekenya nta munyu urimo
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Utubuto twa sesame
Utu tubuto tuzwiho kuba ingenzi mu gufasha umubiri mu bintu binyuranye. Ku bagore bonsa ho by’umwihariko tubafasha kugira amashereka ahagije kandi tunongeramo kalisiyumu ikaba ari ingenzi mu gukomeza amagufa y’umwana.
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Tangawizi
Abenshi bahekenya tangawizi iyo batwite kuko ibafasha mu kubarinda isesemi ya mugitondo nyamara kandi burya ni na nziza mu kukongerera amashereka.
Tangawizi uyinywa mu cyayi, bikaba byiza udashyizemo andi majyani.
Muri macye ngaya amafunguro umubyeyi wonsa yakibandaho akaba yamufasha kongera amashereka. Gusa uyagerageje ntibigire icyo bitanga ni byiza kugana ivuriro bakakurebera impamvu iri gutuma utabona amashereka.
