Birashoboka ariko ntibivuze ko bigomba kukorohera nkuko ubyifuza. Kugabanya ibiro, ni imwe mu myitozo igora abantu benshi ndetse bamwe bakanayitsindwa. Gukora siporo siwo muti nyamukuru wagufasha kugabanya ibiro kuko urangaye wakwisanga uri kubyongera.
Mu bintu by'ingenzi byagufasha kugabanya ibiro, ikiza imbere ni ukugenzura amafunguro urya, no kumenya ayagufasha muri urwo rugamba rwo kugabanya umubyibuho, dore ko akenshi bigusaba no kwigomwa ibyo wakundaga.
Inzobere mu byerekeye ubuzima, zirakugira inama y'ibiribwa byagufasha kugabanya umubyibuho ukabije,dore ko ari n'isoko y'izindi ndwara zirimo n'iz' umutima.
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1. Avoka
Avoka ni ikiribwa cyagaragaje kugirira umubiri wacu neza muri byinshi nko kongera ubudahangarwa bw'umubiri, gufasha mu ikora neza ry'impyiko, kugabanya umuvuduko ndetse n'ibindi byinshi udasize no kugabanya ibiro.
Avoka ni urubuto rufite ibyo twita calories nke nyamara iyo uyiriye wumva iguhagije bityo bikakurinda gushaka kurya bya hato na hato cyangwa gushaka kurya byinshi. Fata avoka ku ifunguro ryawe cyangwa uyikoreshe mu gutegura ifunguro ryawe rya mu gitondo uzaba ukemuye ikibazo cy'ibiro.
2.IminekeÂ
Abenshi ntibajya batekereza imineke iyo bapanga ibyo bari bufungure, nyamara burya baba birengagije ko imineke ifasha ubwonko bwacu gukora neza. ikungahaye ku ma vitamin B afasha muri rusange mu mikorere y'umubiri.
By'umwihariko umuneke ukungahaye mu kinyabutabire cyitwa choline gifasha mu gutwika ibinure cyane cyane ibinure byo ku nda. Umuneke wawufata nk'ifungura rya mu gitondo (breakfast), wawufata igihe icyo ari cyose ndetse wanawukoresha na nyuma yo gufata amafunguro nka dessert.
Niba ushaka kugabanya ibiro umuneke ntuzongere kuwirengagiza.
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3.Amapera(Guava)
Abenshi bazi ko amapera ari urubuto rw'abana. Nyamara buri wese amenye akamaro kayo rwaba urubuto twitaho. Amapera akungahaye kuri vit C yongera ubudahangarwa bw'umubiri ,akize kuri za protein ku buryo uriye amapera yumva ahaze bityo ntashake gufata amafunguro menshi afite za calories arizo zimuzanira ibinure byinshi .Uvuze ibinure yumva kandi ibiro. Mu rugamba rwo kugabanya ibiro amapera ntazasigare inyuma
4.The vert
Mu kugabanya ibiro the vert ni inshuti y'akadasohoka. Itasi 1 ya  the vert ifite calorie 2 gusa. ushobora kunywa udutasi twa the vert ushaka ku munsi. Hirya yo kugabanya ibiro the vert burya isukura umubiri mu buryo bukomeye ikanawurinda indwara zinyuranye
5.Indimu n'ibisa nazo
Aha turavuga amacunga, mandarine tutibagiwe n'indimu nyirizina
Izi mbuto zikize ku kinyabutabire kitwa lycopene gitwika za cholesterols ndetse kikagabanya n'ibinure byo ku nda. Si ibyo gusa kuko izi mbuto zongera ubudahangarwa bw'umubiri kubera vitamin C zikungahayeho, bityo zigafasha no mu gukumira indwara nyinshi cyane cyane iziterwa n'ama virus.
Abahanga bavuga ko burya ari byiza gufata igice cya rumwe muri izo mbuto ku mafunguro ya mu gitondo ndetse n'urubuto rwose ku mafunguro ya saa sita maze ukirebera uko ibiro bigabanuka.
6.Spinach
Spinach cyangwa epinard nayo yagaragaje kugabanya ibiro kuko burya isukura bikomeye umwijima kandi nawo ukaba ukura imyanda ndetse n'ubumara mu mubiri. byagorana rero kugabanya ibiro mu gihe umwijima udakora neza.
7.Vinegre ya pomme (Apple cider vinegar)
Iyi vinegre ifite ibyo bita acetic acid nyinshi bituma itinza iyinjizwa ry'amasukari mu maraso hagati aho hakaba hakorwa proteins zitwika ibinure. Itinza kandi ko ibyo kurya bihita biva mu gifu ngo bijye mu mara aho binyunyuzwamo ya masukari.
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8. Ibijumba
Burya nubwo usanga biryohereye ariko burya bikize mu byo bita carotenoids zituma amasukari ari mu maraso aba ku murongo mwiza kuko bigabanya icyo bita insulin resistance. iyi insulin akaba ari umusemburo winjiza isukari mu turemangingo (cellules) kugirango ikoreshwe nk'isoko y'imbaraga z'umubiri aho kubyara ibinure. Mu rugamba rwo kurwanya ibiro ntuzasige ibijumba inyuma.
Urabimenye wasanga wafataga ko abarya ibijumba ari abadafite ubushobozi.
Mu byo uhaha ntuzongere gusiga ibijumba. Burya kandi ibijumba bikize no kuri za vitamin nyinshi zifasha mu mikorere myiza y'umubiri.
9.Tungulusumu
Iki kirungo ntuzagisige niba ushaka kugabanya ibiro. uribaza uti se cyigabanya ibiro gite?
Tungurusumu ikize ku kinyabutabire cya allicin gitwika ibinure arinacyo gituma tungulusumu igira ya mpumuro yayo nziza ndetse na bwa buryohe muyikundira.
10. Ubunyobwa
Ubunyobwa bugira amavuta meza yo mu bwoko bwa monounsaturated fat nka ya avoka afasha mu kugabanya ibinure bibi. Ubunyobwa kandi bukize kuri phenylalanine igabanya appétit bigatuma udashaka kurya bya biryo byinshi byuzuyemo amasukari n'ibinure.
Ngayo nguko niba wibazaga amafunguro wafata ngo agufashe kugabanya ibiro urabyiyumviye.
Twongere tukwibutse ko amafunguro yonyine atagabanya ibiro ku rwego wifuza ko ukwiye kongeraho siporo, kugabanya bya biribwa bigira ibinure ndetse n'amasukari menshi, kugabanya kurya ibyo kurya byatunganyirijwe mu nganda, kugira gahunda ihamye yo gufata amafunguro ndetse no guhindura imyumvire y'uko ubyibushye ariwe ugaragara nk'umeze neza.
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