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Yesterday — August 19th 2019Business

Uburyo watekamo isombe

By Olexa

Ibikoresho

1kg cy'isombe
½ cy'Umufungo wa puwaro ntoya (zirahumura)
Puwavro 1 nini
umufungo wa sereri
Ibitunguru 2 by'umutuku
Utuce 10 twa tungurusumu
¼ kg y'amavuta y'amamesa
Inyama z'Imifupa ½ kg
Onja 2
Gout 2
Maggi y'isombe
¼ kg cg ibiyiko 3 binini by' Ifu y'ubunyobwa
Umunyu
Amazi 4l

Isombe ni ifunguro riva mu bibabi by'imyumbati, bikiri bitoto nyuma bigasekurwa neza. Aha, hari abahitamo kuyisekurana n'ibirungo ikenera byose. Iryo funguro rikenera amamesa, igitunguru, ifu y'ubunyobwa cyangwa iy'ibihwagari.

Nyuma yo gusukura isombe, kuyisekura no kuyishyira mu nkono, hakurikiraho kuyirengeza amazi. Yamara gucanirwa nk'amasaha abiri igashyirwamo amamesa n' umunyu kugirango ishye vuba washyiramo umunyu wa Gikukuru, hagakurikiraho gucanira ku kariro gacye, kongeramo ifu y'ubunyobwa no gukomeza gucaniriza umuriro mucye kugeza bihiye. Byose birangiye, ni byiza kuyigabura ishyushye.
ibuka gushyiramo ubunyobwa nyuma igihe isombe isa nkiyahiye kugirango itaza gushirira hasi.

Isombe ishobora gutekanwa n'inyama cyangwa imifupa. Isombe igomba gutekwa idapfundikiye kugira ntirure.

Isombe n'ifunguro ryiza kubabyeyi babyaye, abakuze bavugako yongera amashereka igafuma no munda.

Twarangiza tubifuriza kuryoherwa n'isombe ifunguro rya Kinyarwanda.

Kaneza Jolie/ murukali

Akamaro gahebuje k'Indimu mubintu bitandukanye

By Olexa

Indimu ikungahaye kuri vitamine C ikaba ifite akamaro kanini karimo kurinda
uturemangingo (cellules) tw'umubiri w'umuntu.

Usibye vitamine C, indimu ikungahaye kandi mu ntungamubiri za potassium,
acide folique, calcium, thiamine, niacine, vitamine B6, phosphore, magnésium,
cuivre, riboflavine, acide pantothénique n'izindi.

Hamwe no kuba ifite intungamubiri zitandukanye, indimu ishobora kwifashishwa mu buzima busanzwe

Hari imimaro yashyizwe ahagaragara indimu ishobora kugufasha mu buzima bwawe bwa buri munsi.

1. Indimu ibuza ibiribwa bihase kugira ibara ryirabura, Iyo wahase imbuto zitandukanye nka Pomme, avoka, cyangwa se ibiribwa bisanzwe nk'ibirayi, amashu n'ibitoki, nyuma y'iminota mike bigenda bifata ibara ry'umukara.

Ibi biterwa n'uko umwuka uba wakoze akazi kawo ukabyara ingesi iyo uhuye n'ibigize izo mbuto n'ibiribwa kimwe k'uko iyo uhuriye n'amazi ku cyuma bigenda. Ubutaha nubihata uzabitonyangirizeho umutobe w'indimu ntibizasa umukara.

2. Indimu itera akanyamuneza Ubushakashatsi bwagaragaje ko zimwe mu ntungamubiri zigize ibishishwa by'indimu, zibasha gukorana n'amarangamutima y'umuntu bityo bikamutera akanyamuneza.

Uburyo bwiza bwo kugiramo akanyamuneza gaturutse ku ndimu ni ukuyinywa mu cyayi wayishyiranyemo n'ibishishwa byayo.

3. Indimu isibanganya inkovu Ahanini ni inkovu ziterwa n'uduheri. Indimu ibasha kwica udukoko (bacteries) dutera ibiheri ari natwo dutura ku ruhu tukazana inkovu.

Ushobora kwihanaguza umutobe w'indimu aho ufite inkovu cyangwa se ukawumena mu mazi uri bukarabe ahari ikibazo.

4. Indimu ihashya umwuka mubi w'ibirenge Nk'uko twabivuze haruguru, indimu
ibasha kwica udukoko dutera ibibazo bitandukanye ku mubiri w'umuntu.

Niba ufite ikibazo cyo guhumura nabi mu birenge, jya ufata santilitiro 6 z'amazi
ushyiremo umutobe w'indimu imwe nini uyakarabe ku birenge kandi ubikore buri munsi ku minsi ibarirwa ku byumweru bibiri (nibishira utarakira, uzakomeze)
uzaca ukubiri n'ikibazo cyari cyarakuzengereje.

5. Indimu isubiza ubushyashya salade yawe Reti (laitue), amashu, cyangwa se ibindi biribwa bifite amababi (cyane cyane ibyifashishywa mu gukora salade), iyo
byabitswe igihe muri firigo bitakaza amazi, bigasa n'ibyumagaye, byashaje
cyangwa se byanambye. Aha rero indimu ishobora kugufasha kubigarurira ububisi. Shyira amazi akonje mu gikoresho (igisorori, isafuriya) hanyuma uyavange n'indimu, rambikamo ya mababi yashaje wongere ubishyire
muri Firigo. Nyuma y'iminota mike ya mababi uzasanga ameze nk'uko wayahashye ari.

Aha kandi unayifashisha mu guhisha salade iyo ufashe umutobe w'indimu ugashyiramo umunyu ukawusuka muri Salade isimbura vinegre.

6. Ifu y'ibishiswa by'indimu yifashishwa cyane mu gukora Gato(gâteau) n'umutobe wayo.

7.ushobora kwifashisha igice cy'indimu mu gusukura bimwe mu bikoresho byo mu gikoni wica udukoko bactérie.

Indimu ikorwamo amavuta yo kwisiga kandi yifashishwa mu nganda zitandukanye zikora ibyo kurya n'ibyo kunywa kuko ivangwamo kugira ngo ifatanye

Indimu zigira amoko atandukanye

Tukwibutse byibuze kuyikoresha kabiri mu cyumweru bifasha umubiri wawe guhangana n'indwara.

Akamaro inkeri zifitiye umubiri w'umuntu

By Olexa

Inkeri(strawberry) ni urubuto rukomoka ku mugabane wa Asia aho bayita umwamikazi w'imbuto(queen of fruits) kubera akamaro kenshi igira ku buzima bw'umuntu.
Uru rubuto rufite umutobe mwinshi ndetse kinateye nk'umutima ntigikundirwa gusa uburyohe bwacyo ahubwo banayikundira ko ari urubuto rufite imbaraga.

soma akamaro inkeri zifitiye ubuzima:

Ifasha mu kugabanya amvuta ari mu mubiri:

Muri ruriya ruhu rw'umutukurw'inkeri harimo intungamubiri bita anthocianins igenzura gutwikwa kw'amavuta ari mu mubiri.Mu bushakashatsi bwakozwe umukumbi w'inyamaswa wagaburiwe indyo irimo amavuta menshi ariko inafite iyo ntungamubiri ya anthocianin. Izo nyamaswa zinjije ibiro 24 bicye ku byo izariye iyo ndyo itarimo anthocianin zinjije.bisobanura ko iyo anthocianin iasha mu kugabanya amavuta mu mubiri ikaba kandi isangwa mu nkeri.

Ifasha ubwonko bw'umuntu mu kwibuka:

Iyo anthocianin iba mu ruhu rw'umutuku rw'inkeri kandi ifasha mu kwibuka ijana ku ijana mu gihe kingana n'ibyumweru umunani.

Ifasha mu kirwanya no gukumira indwara y'umutima:

Intungamubiri zitwa flavonoids zifasha mu guha ibara n'impumuro inkeri zigabanya
ibyago by'umuntu byo kurwara indwara y'umutima.

Ifasha mu gukomeza amagufwa:

Inkeri zifite vitamineK n'ibinyabutabire potassium na magnesium bifasha mu kugira ubuzima bwiza bw'amagufwa.

Ifasha mu kurwanya kanseri y'umuhogo(oesophagus cancer):

Ubushakashatsi bwakozwe bugaragaza ko wanitse inkeri zitoshye ku izuba ukazisya ifu izivamo ifasha mu kurwanya kanseri y'umuhogo w'umuntu.

Ifasha mu kurwanya gussaza vuba:

Inkeri zirimo intungamubiri yitwa Biotin ifasha mu gufasha umusatsi n'inzara(nails) bikomera. Yifitemo kandi intungamubiri ya anti-oxidant yo mu bwoko bwa ellagic acid zirinda ingirangingo zo mu ruhu bikarinda umuntu gusaza.

Ifasha mu kugabanya ibiro:

Ikinyabutabire basanze mu nkeri bita nitrate mu cyongereza bifasha mu gutemba kw'amaraso na oxygene mu mubiri ari nabyo bifasha mu kugabanya ibiro.

Izamura ubuzima bw'ijisho:

Kurya inkeri eshatu cyangwa izirenze kuri izo bishobora kugabanya ibyago byo kurwara indwara y'amaso abantu bazi nk'igishaza itera ubuhumyi.

uburyo butanu watermelon ari ingenzi mu mubiri w'umuntu

By Olexa

Watermelon ni urubuto runini abantu barya akanshi bakuramo amazi arimo. Igikombe kirimo amazi ya watermelon kiba gifite calories 46 kandi gifite vitamine C na vitamine D ndetse n'izindi ntungamubiri zigaragara mu bimera byinshi.

Hano hari akamaro watermelon ifitiye umubiri w'umuntu:

YOZA MU MUBIRI W'UMUNTU:

Kunywa amazi n'uburyo bwiza bwo koza mu mubiri, ariko na none kurya ibiryo byifitemo amazi menshi nabwo ni ubundi buryo bwiza bwo koza mu mubiri cyane cyane mu nda. By'umwihariko, watermelon igizwe na 92% by'amazi bisobanura ko igufasha koza mu nda nayo nk'amazi.

IFITE INTUNGAMUBIRI NYINSHI ZIFITIYE AKAMARO UMUBIRI:

Igikombe(garama 154) kirimo amazi ya watermelon kiba kirimo vitamine nyinshi ndetse n'ibindi binyabutabire bifitiye akamaro umubiri bigabanyijwe mu buryo bukurikira:
- vitamine C:21% bya watermelon
- vitamine A:18% bya watermelon
- magnesium 4% bya watermelon
- vitamine B(B1,B5,B6) 3% bya watermelon

ISHOBORA KUKUGABANYIRIZA IBYAGO BYO KURWARA CANCER:

Abashakashatsi bakoze ubushakashatsi ku ntungamubiri yitwa lycopene n'ibindi bigize watermelon ku kamaro zifite mu kurwanya cancer.bagaragaje ko iyo winjije mu mubiri iyo lycopene bikugabanyiriza ibyago byo kurwara ubwoko bumwe na bumwe bwa cancer.

ISHOBORA KUZAMURA UBUZIMA BW'UMUTIMA:

Indwara y'umutima niyo ndwara ya mbere ku isi itera urupfu mu bushakashatsi bwakozwe. Ibintu bikenerwa mu buzima bwa buri munsi bw'umuntu harimo n'amafunguro biri mu bishobora kugabanya ibyago byo kurwara umutima binyuze mu kugabanya umuvuduko w'amaraso ndetse no kugabanya ibinure.
Intungamubiri zimwe na zimwe ziri muri watermelon zifasha mu kurwanya indwara y'umutima.Ubushakashatsi bwakozwe kandi bwagaraje ko lycopene ifasha mu kugabanya ibinure mu mubiri n'umuvuduko ukabije w'amaraso. Izindi vitamine n'intungamubiri ziri muri watermelon nka vitamine A, vitamine B6,vitamine C, magnesium na potassium.

NI NZIZA KU RUHU N'UMUSATSI:
Vitamine ebyiri ziri muri watermelon(vitamine A na vitamine B) ni ingenzi ku buzima bw'uruhu n'umusatsi.
Vitamine C ifasha umubiri gukora proteyini yitwa collagen ituma ugira uruhu rworoshye n'umusatsi mwiza udapfuka.
Vitamine A nayo ni ingenzi mu kugufasha kugira uruhu rwiza kubera ko igufasha mu kuvura ingirangingo z'uruhu zangiritse.

Uko bategura Potage y'ifi

By Olexa

Iyo ugiye hirya no hino muri za resitora zikomeye no mu mahoteli, usanga abantu ari urujya n'uruza bifuza kwifata neza, cyane cyane bigurira bimwe mubyo badakunze kubona imuhira.

Nyamara ntibikiri inzozi kuko birashoboka ko n'iwawe wakwitegurira ifunguro ryiza kandi ryuzuye intungamubiri, Niyo mpamvu tugiye kubagezaho uko wakwitegurira Potage y'ifi.

Ibirungo

• Ifi (filets) 500 g
• Karoti ebyiri
• Igice cy'umweru cyo ku gitunguru cya poireaux
• Ibihumyo (champignons) 100g

• Céleri imwe & Tungurusumu
• Ibirayi 300 g
• Agafu ka fumet de poisson
• 10 cl de cidre brut

• Margarine 20 g;
• 1 pincée de noix de muscade.
• Umutobe w'indimu
• Umunyu, poivre

Hakunze kubaho ikibazo cyo kubura bimwe mu birungo byavuzwe haruguru, ariko uhahiye kuri murukali.com ushobora kubona ubwoko butandukanye bw'ibirungo mugihe wabuze bimwe ugakoresha ibindi. urug: ushobora kwitabaza Crème flesh na Cube Maggi mu gihe habuze pincée de noix de muscade, cidre brut cyangwa bikaba nta cyo byatwara cyane ku buryohe wifuza.

Uko wategura ibirungo

• Vanga yafu ya fumet y'ifi muri litiro y'amazi nubona byivanze neza, shyira ku muriro.

• Kata ya fi yawe mo udusate duto cyane maze ube utubitse ahantu hakonje ( nko muri réfrigérateur).

• Hata karoti zawe zikate mo udu-cube duto cyane. Kata céleri mo uduce duto cyane, kurikizaho gukata za poireaux ( igice cyo hazi gisa n'umweru), ukatemo uduce dusa n'uruziga (rondelles), Hata bya birayi nyuma ubikate mo za cube.

Oza bya bihumyo byawe hanyuma ubikademo uduce (lamelles), usukeho wa mutobe w'indimu.

Uko potage y'ifi itekwa

• Camutsa isafuriya ushiremo margarine,shyiramo bya bitunguru bya poireaux hamwe na za karoti ibigumishe ku ziko iminota icumi, Nyuma shyiramo bya bihumyo na celery ubirekereho iminota itanu ku kariro karinganiye. Aha washyiramo ka kumyu na Poivre.

• Noneho ongeramo ibirayi, muri ya safuriya, ongeramo fumet de poisson na cidre brut none ucane iminota 10.

• Fata ya mafi uyashyire muri iyo mvange,ukomeze ucane nyuma y'iminota ibiri ubonye bimaze guhwana ongeramo ya pincée de muscade kugirango birusheho guhumura neza, ugumishe ku muriro indi minota ibiri.

Nyuma y'iyi minota hafi mirongo itatu Potage yawe iba imaze gutungana neza noneho ukaba wayigaburira abantu bakuru, by'umwihariko ubutaha tukazababwira uko wategurira abana bato potage.

Niquita/ murukali

Ifi ikiribwa gifasha kongera iminsi yo kubaho

By Olexa

Ifi cyangwa se isamaki ni ingenzi cyane ku mubiri w'umuntu mu kuwuha impagarike n'ubugingo burambye, mu buzima ntawifuza gukenyuka, niyo mpamvu abahanga bavuga ko buri wese ubishoboye nibura yagafashe ku nyama y'Ifi kugirango yongerere umubiri we iminsi yo kubaho.

Abantu birira amafi cyane ngo baba bagabanya infu hagati ya 27 na 35%, kuko intungamubiri ziba mu mafi zirinda indwara zituruka ku mutima, nkuko bitangazwa mu ubushakashatsi bwakozwe na kaminuza yo muri Amerika yitwa Havard.

Ku bantu bafite imyaka 65 bafite umubiri ukunguhaye kuri aside yitwa “omega-3”, iboneka cyane mu mafi, ngo barambaho imyaka 2.2 kurusha abatayifite.

Ubushakashatsi bwakozwe mu gihe cy'imyaka 16 bukorerwa ku bantu bakuze bagera ku 2 700 baryaga amafi nibura gatatu mu cyumeru cyangwa bakoresha amavuta aturuka mu mafi kandi barengeje imyaka 65.

Ubu bushakashatsi bwerekanye ko abo bantu babayeho igihe kirekire kurusha abatayarya kuko intungamubiri zibamo zirinda imibiri yabo indwara zitandukanye zizahaza abakuze nk'umutima, impyiko, diyabete, indwara z'ubwonko, asima, n'izindi nyinshi.

Ibyiza byo kurya amafi cyokora ngo muri Amerika bo bamaze kubyumva, kuko kurya amafi byiyongereye ho 50% kuva muri 1980.

Abahanga bemeza ko mu Ubuyapani, igihugu gifite umubare munini w'abakuze ndetse kikagira n'ikizere cyo kuramba cyane ku bagituye mu mpamvu yabyo harimo kuba abatuye Ubuyapani mu ifunguro ryabo kenshi hataburamo amafi n'imboga.

Ibi kandi ngo ninako bimeze ku baturage baturiye inyanja zikorwamo uburobyi cyane henshi ku Isi nko mu Bugiriki (Greece) , abatuye mu birwa byo mu Butaliyani (Italy), abatuye Portugal, amajyepfo y'Ubufaransa, Uburengerazuba bwa Senegal, ubuasirazuba bwa Brazil, abatuye mu birwa bya Karayibe n'ahandi barya ifi cyane.

N'ubwo igihugu cyacu kidaturiye inyanja, ariko hari ababona amahirwe yo kwigondera ifi zo mu Rwabisemanyi, ku Gisagara, i Huye, i Karongi Rusizi na Rubavu ndetse n'ahandi hatandukanye, ariko yenda batari bazi ko usibye kuba ifunguro riryoshye ari n'umuti wo kuramba no kuramuka.

Uko bateka ifunguro rizwi kw'izina ry'IGISAFURIYA'

By Olexa

Ibikoresho :

Ibirayi ibiro 3kg
Ibitoke ibiro 2kg
Inkoko 1
Ibitunguru 4
Puwavuro 3
Sereli umufungo
Ifu y'ubunyobwa ikiro 1kg

Uko bikorwa :

Fata ibirayi
Ibitoke
Kata inkoko ibice (partie) 4 cyangwa nyinshi bitewe n'izo ushaka
Togosa inkoko mu mazi menshi
Shyiramo bya birayi n'ibitoke inyama zitarashya neza
Shyiramo
Ibitunguru
Puwavuro
Seleri
Canirana byose
Shyiramo sauce tomate +Inyanya
Nihabura iminota 5 cyangwa 10 ngo bishye
Karanga ifu y'ubunyobwa
Busukemo amazi ahoze
Vanga icyo gikoma na bya bitoke n'ibirayi
Canira gato nk'iminota itanu
Bigire isose nyinshi
Ntibikarangwa

Bikureho ubigabure

Wakora iki ku ihindagurika ry'ibyiyumviro ( mood swings)

By Olexa

Guhinduka kw'ibyiyumviro ni igihe umuntu yumva ahindutse mu buryo bugaragarira amaso kandi mu gihe gito. Buri muntu agira uku guhinduka kw'ibyiyumviro mu buzima busanzwe. Turishima nyuma tukababara, rimwe tugira icyizere, ikindi gihe tugacika intege. Uku guhinduka ni ibintu bisanzwe mu buzima bwa muntu.

Ariko, hari abantu uku guhinduka kuba gukabije kandi kwihuse ku buryo kwivanga mu mikorere yabo ya buri munsi. Indwara yitwa bipolar disorder ni imwe mu bigaragaza ubukare bwo guhindagurika. Iyi ikaba itera guhora uhinduranya ibyiyumviro. Ndetse ushobora guhinduranya ibyiyumviro mu buryo bibiri , Ukaba wava mu kwishima ukajya mu kababaro cg se ukava mubushake ukajya mu kwicuza.

Ni iki nakora kuri iyi mihindagurikire?

Abantu bamaranye iyi mihindagurikire igihe kirenze icyumweru kandi bikaba biri kugira ingaruka ku mibanire yabo n'abantu ndetse bikaba bizambya imirimo yo ku ishuri no ku kazi. N'ibindi.. agomba gutekereza ku gushaka ubufasha bwa umuntu ubishinzwe ariwe bita therapist. Uzobereye mu bijyanye n'ubuzima bwo mu bwonko yamenya aho ikibazo gihera akakugira n'inama y'uko wakwivuza ngo ugabanye uku guhindagurika kw'ibyiyumviro.

Iri hindagurika ntago ari ikibazo cy'umuntu, kandi ntago igihe kibitwara ahubwo birakomera kurushaho. Iyo utaboneye ubufasha ku gihe birakomera kurushaho aho koroha uko igihe kigenda. Ihindagurika ry'ibyiyumviro rishobora gutuma umuntu atajya ku ishuri ndetse no ku kazi cyangwa se akanga guhura n'abantu. Kwirengagiza ko ufite ikibazo cy'ihindagurika ntacyo bigabanya cyane cyane niyo abandi babikubonaho. Ibifasha nuko washaka ubufasha bw'umuganga.

Ihindagurika ridakabije ryo umuntu yarikoraho iki?

Ntago buri hindagurika ariko riteje ikibazo, kuko ari ibisanzwe bibaho mu buzima busanzwe, hari n'igihe ariko umuntu aba ameze mu bihe bisanzwe. Uburyo umuntu yamenya ikimutera iri hindagurika ritunguranye, ni ukureba icyo yari ari gukora cyangwa kurya igihe yahinduye ibyiyumviro. Agasubiza inyuma akareba ibiryo, ibinyobwa, n'ibikorwa yari arimo mu gihe ibi byabaye. Kubimenya ibitera iri hindagurika neza byatuma abyirinda kugirango yirinde ihindagurika ridakenewe. Ibi bikoreshwa n'abadafite ikibazo gikomeye.

Ibintu 10 bigaragaza umugabo ukunda

By Olexa

umugabo wakunze inkumi muri rusange aba afite uburyo bubiri bwihariye yitwara, usibye gusa kuba ari mubuzima busanzwe aba atekerezako yatse urukundo kandi yarwemerewe rero aritwararika cyane kugirango atagira icyo akora ntikinezeze umukunzi we bityo akaba akomye rutenderi, akora kandi ukwashoboye kugirango agaragare neza imbere y'umukunzi we.

1. Agushyira muri gahunda ze z'ejo hazaza.
Uyu muhungu ahora yihatira gukora ibikorwa bibafitiye mwembi ejo hazaza akamaro. Niyo ntacyo murageraho, wumva mu nzozi ze harimo kuzabana na we ubuzima bwe bwose.
2. Kumva ibinezaneza igihe muri kumwe cg agutekereje
Umuhungu ugukunda niyo yaba ababaye, iyo akubonye kubera ko uba uri umuntu w'agaciro imbere ye no mu buzima bwe, aba yumva agiye kugutura agahinda ke akaruhuka kuko aba yizeye ko umutwaro afite ugiye kuwumwakira. Ni kimwe n'iyo yishimye, ahora yumva ashaka kugusangiza ibyishimo bye bya buri munsi ndetse bya buri mwanya.

3. Kugucira bugufi yagukorera ikosa akagira ishyaka ryo kugusaba imbabazi
uyu musore ababazwa no gukorera ikosa iryo ariryo ryose umukunzi we, bigatuma agira ishyaka ryo kugusaba imbabazi vuba kandi aciye bugufi, n'igihe ari wowe kandi wamukoshereje, iyo umusabye imbabazi ubikuye ku mutima arakumva akaziguha kandi akakugira n'inama ku buryo wazajya wirinda amakosa.

4. Kuguha impano
akuzirikana muri byose ndetse akanezezwa no kuguha impano zisanzwe zidahanitse kandi n'igihe runaka kitateguwe, nta mpamvu aziguhereye, nta kintu kidasanzwe wabaye. Izi mpano si izihanitse kuko akantu kose uhawe n'uwo ukunda kandi nawe agukunda wumva ari impano.

5. Gukunda kukwitegereza.
Umuhungu ugukunda uzasanga akunda kukureba, aguhozaho ijisho, akantu kose ukoze niyo waba uzi ko atakubonye uzisanga yakubonye kare kandi neza, niho nusitara gahoro cyane uzumva yakubwiye ngo komera, niwitsamura cyangwa ukajya kwitsamura bikanga azahita akubwira ngo urakire, nimuvugana utishimye utari wabimubwira uzumva ahise akubaza ngo wabaye iki cyangwa ngo uravuga nk'utameze neza.

6. Kukwisanzuraho
akwisanzuraho kugeza ubwo akubwira amateka y'ubuzima bwe atandukanye ndetse akihatira kukubaza amateka yawe yose, uzasanga ashaka kumenyana n'abo mu muryango wawe, amateka yawe ya kera. Ibyo uzamubwira waciyemo bibabaje uzajya wumva bimubabaje n'ubwo byashize azajya akwihanganisha kandi ubyumve ko abikuye ku mutima koko.

7. Kukwemera uko uri kose
.Umuhungu wagukunze akagera n'igihe agusaba urukundo ni uko uba waramunyuze mu by'ukuri. Igihe rero muzamarana igihe kirekire mukundana agakomeza kukubwira ko umunyura, akwishimira kandi agakomeza kukubaha nk'uko byatangiye. Abakundana bemerana ingeso buri umwe afite iyo ntacyo zibangamiraho urukundo rwabo, ariko nabwo abakundana barafashanya mu buryo butandukanye harimo gutozanya imico myiza no kwigishanya kureka utugeso tumwe na tumwe tubangamira ubuzima bwa buri munsi bakatureka.

8. Kukugirira ishema.
Umuhungu ugukunda aterwa ishema na we, niho uzabona igihe mugendana agufata akaboko, ari nk'umurinzi wawe. Iki ni kimwe mu bimenyetso by'ingenzi bikoreshwa igihe abakundana bari kugendana. Iyo umuhungu agukunda aba yumva yanabyereka buri wese ko mukundana, aba yumva nta banga ririmo ko mukundana kuburyo abayumva n isi yose yabimenya.

9. yirinda kukubwira amagambo y ibitangaza
hari abahungu bafite akarimi karyoshya ryoshya,Ntibyoroha kwirengagiza amagambo aryoheye amatwi ariko ayo magambo akenshi aba yuzuye uburyarya kuko uyabwirwa aba yumva yuzuye ibitangaza byakataraboneka, umukobwa utareba kure yumva abonye ibyo yarakeneye. naho umukobwa ureba kure aba yamuvumbuye kera akenshi ntiyirirwa anayatega amatwi abameze nkababandi bambwira vuba wigendere. Hari abahungu benshi bigarurira abakobwa bakoresheje utugambo turyoshye kandi mu mitima yabo bafite izindi nyungu bagendereye bashaka kugeraho zitandukaye n'urukundo rw'ukuri. Uyu we rero arabyirinda kuko nawe azineza ko bene abo bateye gutyo babaho kandi atariko ameze.

Inama : Murukali.com turagufasha kwita k'umukunzi wawe, nk'igihe uguze impano runaka tukayimukugerezaho. urg: Indabo n' ikarita y'urukundo.
Tubafitiye kandi iduka ririmo impano zitandukanye waha umukunzi wawe. riherereye munyubako ya DownTown L4-29

Urwibutso rukomeye mu rukundo

By Olexa

Mu rukundo hari ibihe bikomeye ugirana n'umukunzi wawe ntazakwibagirwe, haba hari ibihe byiza mwagize mwasohotse, amagambo meza wamubwiye, iminsi mikuru mwizihije, impano nziza mwahanye.
hano tugiye kurebera hamwe bimwe mubintu bitajya byigabirana murukundo kuburyo niyo mwatandukana umwe adashobora kwibagirwa ibyo bihe.

Indabo ni imwe impano nziza waha umukunzi wawe ntazakwibagirwe.

Murukali, turagufasha kumenya ubusobanuro bw'amabara y'indabo waha umukunzi wawe.

Burya rero buri rurabo n'ibara ryarwo biba bifite icyo bisobanuye.

Ururabo rw'iroza : umuntu aha umukunzi we indabo z'iroza ashaka kumwereka urukundo mufitanye ari rwiza cyane kandi ko umwishimiye.

Gusa uru rurabo nanone si aha honyine rukoreshwa ahubwo rukoreshwa no mu birori by'isabukuru y'amavuko cyangwa mu bukwe,kuko rusobanura ibyishimo bidasanzwe.

Indabo z'amabara atukura :Indabo zitukura zo zivuga urukundo rurenze ku buryo iyo umuntu aziguhaye aba akweretse ko urukundo agufitiye rwamurenze. Cyakora nazo ntizitangwa zonyine ahubwo uvanga n'andi mabara ariko umutuku ukiganza

Indabo z'ibara ry'umweru : Izi ndabo nazo zigaragaza ibyishimo ufitiye umuntu bitewe n'impamvu runaka ariko akenshi zikoreshwa mu makwe.

Indabo z'amabara avanze :Ntizikunda gukoreshwa n'abakundana kuko ziba zivuga ko hari ubutumwa runaka bugenewe abantu bugomba gutangwa, zikunda gukoreshwa n'abanyabukorikori iyo hari icyo bashaka kuvuga nk'ubutumwa bashaka guha abantu runaka. ariko ntibyakubuza kuziha uwo ukunda mugihe uziko akunda amabara waba wamuhitiyemo.

Indabo zirimo amabara y'idoma(move) : Izi ndabo zivuga amahoro n'ubugwaneza izi zo uziha umuntu kubera ibyiza yagukoreye kandi zigatanwa zivanze n'iz'ibara ryera ndetse n'iz'iroza

Murukali, turakwibutsa ko mugihe uhaye umuntu impano y'indabo umunyuriramo muri make icyo washatse kumubwira.

[email protected]

Before yesterdayBusiness

Uko bategura Potage y'ifi

By Olexa

Iyo ugiye hirya no hino muri za resitora zikomeye no mu mahoteli, usanga abantu ari urujya n'uruza bifuza kwifata neza, cyane cyane bigurira bimwe mubyo badakunze kubona imuhira.

Nyamara ntibikiri inzozi kuko birashoboka ko n'iwawe wakwitegurira ifunguro ryiza kandi ryuzuye intungamubiri, Niyo mpamvu tugiye kubagezaho uko wakwitegurira Potage y'ifi.

Ibirungo

• Ifi (filets) 500 g
• Karoti ebyiri
• Igice cy'umweru cyo ku gitunguru cya poireaux
• Ibihumyo (champignons) 100g

• Céleri imwe & Tungurusumu
• Ibirayi 300 g
• Agafu ka fumet de poisson
• 10 cl de cidre brut

• Margarine 20 g;
• 1 pincée de noix de muscade.
• Umutobe w'indimu
• Umunyu, poivre

Hakunze kubaho ikibazo cyo kubura bimwe mu birungo byavuzwe haruguru, ariko uhahiye kuri murukali.com ushobora kubona ubwoko butandukanye bw'ibirungo mugihe wabuze bimwe ugakoresha ibindi. urug: ushobora kwitabaza Crème flesh na Cube Maggi mu gihe habuze pincée de noix de muscade, cidre brut cyangwa bikaba nta cyo byatwara cyane ku buryohe wifuza.

Uko wategura ibirungo

• Vanga yafu ya fumet y'ifi muri litiro y'amazi nubona byivanze neza, shyira ku muriro.

• Kata ya fi yawe mo udusate duto cyane maze ube utubitse ahantu hakonje ( nko muri réfrigérateur).

• Hata karoti zawe zikate mo udu-cube duto cyane. Kata céleri mo uduce duto cyane, kurikizaho gukata za poireaux ( igice cyo hazi gisa n'umweru), ukatemo uduce dusa n'uruziga (rondelles), Hata bya birayi nyuma ubikate mo za cube.

Oza bya bihumyo byawe hanyuma ubikademo uduce (lamelles), usukeho wa mutobe w'indimu.

Uko potage y'ifi itekwa

• Camutsa isafuriya ushiremo margarine,shyiramo bya bitunguru bya poireaux hamwe na za karoti ibigumishe ku ziko iminota icumi, Nyuma shyiramo bya bihumyo na celery ubirekereho iminota itanu ku kariro karinganiye. Aha washyiramo ka kumyu na Poivre.

• Noneho ongeramo ibirayi, muri ya safuriya, ongeramo fumet de poisson na cidre brut none ucane iminota 10.

• Fata ya mafi uyashyire muri iyo mvange,ukomeze ucane nyuma y'iminota ibiri ubonye bimaze guhwana ongeramo ya pincée de muscade kugirango birusheho guhumura neza, ugumishe ku muriro indi minota ibiri.

Nyuma y'iyi minota hafi mirongo itatu Potage yawe iba imaze gutungana neza noneho ukaba wayigaburira abantu bakuru, by'umwihariko ubutaha tukazababwira uko wategurira abana bato potage.

Niquita/ murukali

Ifi ikiribwa gifasha kongera iminsi yo kubaho

By Olexa

Ifi cyangwa se isamaki ni ingenzi cyane ku mubiri w'umuntu mu kuwuha impagarike n'ubugingo burambye, mu buzima ntawifuza gukenyuka, niyo mpamvu abahanga bavuga ko buri wese ubishoboye nibura yagafashe ku nyama y'Ifi kugirango yongerere umubiri we iminsi yo kubaho.

Abantu birira amafi cyane ngo baba bagabanya infu hagati ya 27 na 35%, kuko intungamubiri ziba mu mafi zirinda indwara zituruka ku mutima, nkuko bitangazwa mu ubushakashatsi bwakozwe na kaminuza yo muri Amerika yitwa Havard.

Ku bantu bafite imyaka 65 bafite umubiri ukunguhaye kuri aside yitwa “omega-3”, iboneka cyane mu mafi, ngo barambaho imyaka 2.2 kurusha abatayifite.

Ubushakashatsi bwakozwe mu gihe cy'imyaka 16 bukorerwa ku bantu bakuze bagera ku 2 700 baryaga amafi nibura gatatu mu cyumeru cyangwa bakoresha amavuta aturuka mu mafi kandi barengeje imyaka 65.

Ubu bushakashatsi bwerekanye ko abo bantu babayeho igihe kirekire kurusha abatayarya kuko intungamubiri zibamo zirinda imibiri yabo indwara zitandukanye zizahaza abakuze nk'umutima, impyiko, diyabete, indwara z'ubwonko, asima, n'izindi nyinshi.

Ibyiza byo kurya amafi cyokora ngo muri Amerika bo bamaze kubyumva, kuko kurya amafi byiyongereye ho 50% kuva muri 1980.

Abahanga bemeza ko mu Ubuyapani, igihugu gifite umubare munini w'abakuze ndetse kikagira n'ikizere cyo kuramba cyane ku bagituye mu mpamvu yabyo harimo kuba abatuye Ubuyapani mu ifunguro ryabo kenshi hataburamo amafi n'imboga.

Ibi kandi ngo ninako bimeze ku baturage baturiye inyanja zikorwamo uburobyi cyane henshi ku Isi nko mu Bugiriki (Greece) , abatuye mu birwa byo mu Butaliyani (Italy), abatuye Portugal, amajyepfo y'Ubufaransa, Uburengerazuba bwa Senegal, ubuasirazuba bwa Brazil, abatuye mu birwa bya Karayibe n'ahandi barya ifi cyane.

N'ubwo igihugu cyacu kidaturiye inyanja, ariko hari ababona amahirwe yo kwigondera ifi zo mu Rwabisemanyi, ku Gisagara, i Huye, i Karongi Rusizi na Rubavu ndetse n'ahandi hatandukanye, ariko yenda batari bazi ko usibye kuba ifunguro riryoshye ari n'umuti wo kuramba no kuramuka.

Uko bateka ifunguro rizwi kw'izina ry'IGISAFURIYA'

By Olexa

Ibikoresho :

Ibirayi ibiro 3kg
Ibitoke ibiro 2kg
Inkoko 1
Ibitunguru 4
Puwavuro 3
Sereli umufungo
Ifu y'ubunyobwa ikiro 1kg

Uko bikorwa :

Fata ibirayi
Ibitoke
Kata inkoko ibice (partie) 4 cyangwa nyinshi bitewe n'izo ushaka
Togosa inkoko mu mazi menshi
Shyiramo bya birayi n'ibitoke inyama zitarashya neza
Shyiramo
Ibitunguru
Puwavuro
Seleri
Canirana byose
Shyiramo sauce tomate +Inyanya
Nihabura iminota 5 cyangwa 10 ngo bishye
Karanga ifu y'ubunyobwa
Busukemo amazi ahoze
Vanga icyo gikoma na bya bitoke n'ibirayi
Canira gato nk'iminota itanu
Bigire isose nyinshi
Ntibikarangwa

Bikureho ubigabure

Wakora iki ku ihindagurika ry'ibyiyumviro ( mood swings)

By Olexa

Guhinduka kw'ibyiyumviro ni igihe umuntu yumva ahindutse mu buryo bugaragarira amaso kandi mu gihe gito. Buri muntu agira uku guhinduka kw'ibyiyumviro mu buzima busanzwe. Turishima nyuma tukababara, rimwe tugira icyizere, ikindi gihe tugacika intege. Uku guhinduka ni ibintu bisanzwe mu buzima bwa muntu.

Ariko, hari abantu uku guhinduka kuba gukabije kandi kwihuse ku buryo kwivanga mu mikorere yabo ya buri munsi. Indwara yitwa bipolar disorder ni imwe mu bigaragaza ubukare bwo guhindagurika. Iyi ikaba itera guhora uhinduranya ibyiyumviro. Ndetse ushobora guhinduranya ibyiyumviro mu buryo bibiri , Ukaba wava mu kwishima ukajya mu kababaro cg se ukava mubushake ukajya mu kwicuza.

Ni iki nakora kuri iyi mihindagurikire?

Abantu bamaranye iyi mihindagurikire igihe kirenze icyumweru kandi bikaba biri kugira ingaruka ku mibanire yabo n'abantu ndetse bikaba bizambya imirimo yo ku ishuri no ku kazi. N'ibindi.. agomba gutekereza ku gushaka ubufasha bwa umuntu ubishinzwe ariwe bita therapist. Uzobereye mu bijyanye n'ubuzima bwo mu bwonko yamenya aho ikibazo gihera akakugira n'inama y'uko wakwivuza ngo ugabanye uku guhindagurika kw'ibyiyumviro.

Iri hindagurika ntago ari ikibazo cy'umuntu, kandi ntago igihe kibitwara ahubwo birakomera kurushaho. Iyo utaboneye ubufasha ku gihe birakomera kurushaho aho koroha uko igihe kigenda. Ihindagurika ry'ibyiyumviro rishobora gutuma umuntu atajya ku ishuri ndetse no ku kazi cyangwa se akanga guhura n'abantu. Kwirengagiza ko ufite ikibazo cy'ihindagurika ntacyo bigabanya cyane cyane niyo abandi babikubonaho. Ibifasha nuko washaka ubufasha bw'umuganga.

Ihindagurika ridakabije ryo umuntu yarikoraho iki?

Ntago buri hindagurika ariko riteje ikibazo, kuko ari ibisanzwe bibaho mu buzima busanzwe, hari n'igihe ariko umuntu aba ameze mu bihe bisanzwe. Uburyo umuntu yamenya ikimutera iri hindagurika ritunguranye, ni ukureba icyo yari ari gukora cyangwa kurya igihe yahinduye ibyiyumviro. Agasubiza inyuma akareba ibiryo, ibinyobwa, n'ibikorwa yari arimo mu gihe ibi byabaye. Kubimenya ibitera iri hindagurika neza byatuma abyirinda kugirango yirinde ihindagurika ridakenewe. Ibi bikoreshwa n'abadafite ikibazo gikomeye.

Ibintu 10 bigaragaza umugabo ukunda

By Olexa

umugabo wakunze inkumi muri rusange aba afite uburyo bubiri bwihariye yitwara, usibye gusa kuba ari mubuzima busanzwe aba atekerezako yatse urukundo kandi yarwemerewe rero aritwararika cyane kugirango atagira icyo akora ntikinezeze umukunzi we bityo akaba akomye rutenderi, akora kandi ukwashoboye kugirango agaragare neza imbere y'umukunzi we.

1. Agushyira muri gahunda ze z'ejo hazaza.
Uyu muhungu ahora yihatira gukora ibikorwa bibafitiye mwembi ejo hazaza akamaro. Niyo ntacyo murageraho, wumva mu nzozi ze harimo kuzabana na we ubuzima bwe bwose.
2. Kumva ibinezaneza igihe muri kumwe cg agutekereje
Umuhungu ugukunda niyo yaba ababaye, iyo akubonye kubera ko uba uri umuntu w'agaciro imbere ye no mu buzima bwe, aba yumva agiye kugutura agahinda ke akaruhuka kuko aba yizeye ko umutwaro afite ugiye kuwumwakira. Ni kimwe n'iyo yishimye, ahora yumva ashaka kugusangiza ibyishimo bye bya buri munsi ndetse bya buri mwanya.

3. Kugucira bugufi yagukorera ikosa akagira ishyaka ryo kugusaba imbabazi
uyu musore ababazwa no gukorera ikosa iryo ariryo ryose umukunzi we, bigatuma agira ishyaka ryo kugusaba imbabazi vuba kandi aciye bugufi, n'igihe ari wowe kandi wamukoshereje, iyo umusabye imbabazi ubikuye ku mutima arakumva akaziguha kandi akakugira n'inama ku buryo wazajya wirinda amakosa.

4. Kuguha impano
akuzirikana muri byose ndetse akanezezwa no kuguha impano zisanzwe zidahanitse kandi n'igihe runaka kitateguwe, nta mpamvu aziguhereye, nta kintu kidasanzwe wabaye. Izi mpano si izihanitse kuko akantu kose uhawe n'uwo ukunda kandi nawe agukunda wumva ari impano.

5. Gukunda kukwitegereza.
Umuhungu ugukunda uzasanga akunda kukureba, aguhozaho ijisho, akantu kose ukoze niyo waba uzi ko atakubonye uzisanga yakubonye kare kandi neza, niho nusitara gahoro cyane uzumva yakubwiye ngo komera, niwitsamura cyangwa ukajya kwitsamura bikanga azahita akubwira ngo urakire, nimuvugana utishimye utari wabimubwira uzumva ahise akubaza ngo wabaye iki cyangwa ngo uravuga nk'utameze neza.

6. Kukwisanzuraho
akwisanzuraho kugeza ubwo akubwira amateka y'ubuzima bwe atandukanye ndetse akihatira kukubaza amateka yawe yose, uzasanga ashaka kumenyana n'abo mu muryango wawe, amateka yawe ya kera. Ibyo uzamubwira waciyemo bibabaje uzajya wumva bimubabaje n'ubwo byashize azajya akwihanganisha kandi ubyumve ko abikuye ku mutima koko.

7. Kukwemera uko uri kose
.Umuhungu wagukunze akagera n'igihe agusaba urukundo ni uko uba waramunyuze mu by'ukuri. Igihe rero muzamarana igihe kirekire mukundana agakomeza kukubwira ko umunyura, akwishimira kandi agakomeza kukubaha nk'uko byatangiye. Abakundana bemerana ingeso buri umwe afite iyo ntacyo zibangamiraho urukundo rwabo, ariko nabwo abakundana barafashanya mu buryo butandukanye harimo gutozanya imico myiza no kwigishanya kureka utugeso tumwe na tumwe tubangamira ubuzima bwa buri munsi bakatureka.

8. Kukugirira ishema.
Umuhungu ugukunda aterwa ishema na we, niho uzabona igihe mugendana agufata akaboko, ari nk'umurinzi wawe. Iki ni kimwe mu bimenyetso by'ingenzi bikoreshwa igihe abakundana bari kugendana. Iyo umuhungu agukunda aba yumva yanabyereka buri wese ko mukundana, aba yumva nta banga ririmo ko mukundana kuburyo abayumva n isi yose yabimenya.

9. yirinda kukubwira amagambo y ibitangaza
hari abahungu bafite akarimi karyoshya ryoshya,Ntibyoroha kwirengagiza amagambo aryoheye amatwi ariko ayo magambo akenshi aba yuzuye uburyarya kuko uyabwirwa aba yumva yuzuye ibitangaza byakataraboneka, umukobwa utareba kure yumva abonye ibyo yarakeneye. naho umukobwa ureba kure aba yamuvumbuye kera akenshi ntiyirirwa anayatega amatwi abameze nkababandi bambwira vuba wigendere. Hari abahungu benshi bigarurira abakobwa bakoresheje utugambo turyoshye kandi mu mitima yabo bafite izindi nyungu bagendereye bashaka kugeraho zitandukaye n'urukundo rw'ukuri. Uyu we rero arabyirinda kuko nawe azineza ko bene abo bateye gutyo babaho kandi atariko ameze.

Inama : Murukali.com turagufasha kwita k'umukunzi wawe, nk'igihe uguze impano runaka tukayimukugerezaho. urg: Indabo n' ikarita y'urukundo.
Tubafitiye kandi iduka ririmo impano zitandukanye waha umukunzi wawe. riherereye munyubako ya DownTown L4-29

Urwibutso rukomeye mu rukundo

By Olexa

Mu rukundo hari ibihe bikomeye ugirana n'umukunzi wawe ntazakwibagirwe, haba hari ibihe byiza mwagize mwasohotse, amagambo meza wamubwiye, iminsi mikuru mwizihije, impano nziza mwahanye.
hano tugiye kurebera hamwe bimwe mubintu bitajya byigabirana murukundo kuburyo niyo mwatandukana umwe adashobora kwibagirwa ibyo bihe.

Indabo ni imwe impano nziza waha umukunzi wawe ntazakwibagirwe.

Murukali, turagufasha kumenya ubusobanuro bw'amabara y'indabo waha umukunzi wawe.

Burya rero buri rurabo n'ibara ryarwo biba bifite icyo bisobanuye.

Ururabo rw'iroza : umuntu aha umukunzi we indabo z'iroza ashaka kumwereka urukundo mufitanye ari rwiza cyane kandi ko umwishimiye.

Gusa uru rurabo nanone si aha honyine rukoreshwa ahubwo rukoreshwa no mu birori by'isabukuru y'amavuko cyangwa mu bukwe,kuko rusobanura ibyishimo bidasanzwe.

Indabo z'amabara atukura :Indabo zitukura zo zivuga urukundo rurenze ku buryo iyo umuntu aziguhaye aba akweretse ko urukundo agufitiye rwamurenze. Cyakora nazo ntizitangwa zonyine ahubwo uvanga n'andi mabara ariko umutuku ukiganza

Indabo z'ibara ry'umweru : Izi ndabo nazo zigaragaza ibyishimo ufitiye umuntu bitewe n'impamvu runaka ariko akenshi zikoreshwa mu makwe.

Indabo z'amabara avanze :Ntizikunda gukoreshwa n'abakundana kuko ziba zivuga ko hari ubutumwa runaka bugenewe abantu bugomba gutangwa, zikunda gukoreshwa n'abanyabukorikori iyo hari icyo bashaka kuvuga nk'ubutumwa bashaka guha abantu runaka. ariko ntibyakubuza kuziha uwo ukunda mugihe uziko akunda amabara waba wamuhitiyemo.

Indabo zirimo amabara y'idoma(move) : Izi ndabo zivuga amahoro n'ubugwaneza izi zo uziha umuntu kubera ibyiza yagukoreye kandi zigatanwa zivanze n'iz'ibara ryera ndetse n'iz'iroza

Murukali, turakwibutsa ko mugihe uhaye umuntu impano y'indabo umunyuriramo muri make icyo washatse kumubwira.

[email protected]

Uburyo watekamo isombe

By Olexa

Ibikoresho

1kg cy'isombe
½ cy'Umufungo wa puwaro ntoya (zirahumura)
Puwavro 1 nini
umufungo wa sereri
Ibitunguru 2 by'umutuku
Utuce 10 twa tungurusumu
¼ kg y'amavuta y'amamesa
Inyama z'Imifupa ½ kg
Onja 2
Gout 2
Maggi y'isombe
¼ kg cg ibiyiko 3 binini by' Ifu y'ubunyobwa
Umunyu
Amazi 4l

Isombe ni ifunguro riva mu bibabi by'imyumbati, bikiri bitoto nyuma bigasekurwa neza. Aha, hari abahitamo kuyisekurana n'ibirungo ikenera byose. Iryo funguro rikenera amamesa, igitunguru, ifu y'ubunyobwa cyangwa iy'ibihwagari.

Nyuma yo gusukura isombe, kuyisekura no kuyishyira mu nkono, hakurikiraho kuyirengeza amazi. Yamara gucanirwa nk'amasaha abiri igashyirwamo amamesa n' umunyu kugirango ishye vuba washyiramo umunyu wa Gikukuru, hagakurikiraho gucanira ku kariro gacye, kongeramo ifu y'ubunyobwa no gukomeza gucaniriza umuriro mucye kugeza bihiye. Byose birangiye, ni byiza kuyigabura ishyushye.
ibuka gushyiramo ubunyobwa nyuma igihe isombe isa nkiyahiye kugirango itaza gushirira hasi.

Isombe ishobora gutekanwa n'inyama cyangwa imifupa. Isombe igomba gutekwa idapfundikiye kugira ntirure.

Isombe n'ifunguro ryiza kubabyeyi babyaye, abakuze bavugako yongera amashereka igafuma no munda.

Twarangiza tubifuriza kuryoherwa n'isombe ifunguro rya Kinyarwanda.

Kaneza Jolie/ murukali

Wari uzi ko igitunguru gitukura gifite akamaro kurusha ibindi bitunguru?

By Olexa

Igitunguru gitukura tugikoresha kenshi nk'ikirungo, tugiye gukaranga se, no ku ifiriti cyangwa salade. Ibiryo kirimo wumva bihumura neza.

Ese igitunguru cyaba ari umuti?

Yego nibyo. Gikize kuri :

* Vitamin C

* Vitamin B6, B9

* Calcium

* Sodium

* Vitamin A

Akamaro k'igitunguru ku buzima:

* Iyo uriwe n'uruyuki, gikate utsirime ahariwe, bivura kubyimbirwa no kuryaryatwa

* Igitunguru kibamo quercetin ikaba izwiho guhangana na kanseri

* Kukirya kibisi bifasha mu kurwanya cholesterol mbi mu mubiri. Iyi cholesterol mbi ituma umutima uteragura nabi

* Amababi yacyo akize kuri Vitamin A. Kuyateka mu biryo bifite akamaro. Iyi vitamin izwiho kurwanya ubuhumyi, n'imikurire mibi
Ibibabi byabyo bikize kuri vitamini A

- Kiri mu miti ivura inkorora, grippe, ndetse kinarwanya mikorobi

- Ku bagabo kurya ibitunguru birinda kanseri ya porositate

- Kirimo chrome ikaba izwiho kuringaniza isukari yo mu maraso

- Vitamin B9 irimo ifasha mu gutekereza neza, gusinzira neza no kugira appetit

- Vitamin C izwiho kongera collagen ifasha mu gutunganya umubiri n'umusatsi. Ariko ntibivuze kucyisiga, nukukirya, ibisigaye umubiri urabyimenyera

Kuvuza igitunguru bisaba kukirya uretse ku kuribwa n'uruyuki.

Kubirya ni ukubihekenya, kubitekana n'ibiryo, kubikoramo salade (aha urabikatakata ugakamuriraho indimu ugashyiramo n'akunyu gacye).

Icyitonderwa:

Kuri bamwe bishobora kubatera ikirungurira cyangwa kuzana imyuka mu nda. Icyo gihe ubikoresha mu biryo gusa kuko ho ntacyo bitwara.

Ikindi aho kubishyira mu mavuta wacaniriye, ahubwo jya ubikatira hejuru yibyo kurya ugiye kubiterura ku ziko. Niho biba bifite umwimerere wabyo.

ese wari uzi ko inyanya mbisi zifite akamaro kurusha izitetse ?

By Olexa

Inyanya ni ikiribwa kibarirwa mu bwoko bw'imbuto. Zikize ku ntungamubiri nyinshi. Zikize kuri vitamin C ari nacyo gituma zibarirwa mu biribwa byitwa anti oxydants ibiribwa birinda gusaza kw'ingirangingo z'umubiri. Zikize no kuri vitamin A , E , K , B1 , B3 , B9 , Zikize no ku myunyu ngugu nka potassium igira uruhare mu gufasha amaraso kugendera ku muvuduko ukwiye, zikize kuri manganese, phosphore, ubutare bugira uruhare mu kongera amaraso, zinc . Zikize no ku kuri fibre za ndodo zifasha urwungano ngogozi gukora neza.

Inyanya ni ikiribwa gikomoka muri amerika yo hagati kikaba cyarakwiriye ku isi yose bitewe n'abashakashatsi b'abanya Espagne bagiye bagenda bazikwiza mu bihugu bagezemo.

Uburyo bwo kuzitegura ni bwinshi. Harimo kugitegura ari mbiri nka salade, hari kuzikata zigatekwa mu biryo ari nabyo tumenyereye, hari no kuzibyaza umushongi ushobora gutekwa cyangwa ukongerwa ku biryo nk'ibirungo. Hari n'abazikamura bagateka umutobe wazo gusa ibi ntabwo ari byiza cyane kuko abahanga mu by'imirire bemeza ko no muri ziriya mbuto habamo intungamubiri, gusa nyine hari abahitamo isura nziza y'ibiribwa kurusha intungamubiri zaba zibirimo.

Gufata amafunguro ateguwemo inyanya rero bifite akamaro kanini. Inyanya ni ikiribwa kidafite urugimbu na ruke, ari nayo mpamvu abahanga mu by'imirire bagira inama abafite ibinure byinshi mu maraso n'abifuza kugabanya ibiro ko bagomba gufata inyanya kenshi kuko ni kimwe mu biribwa byabafasha.

Inyanya zibarirwa mu biribwa byitwa anti oxidant birinda kwangirika kwa cellule z'umubiri.
Zifite icyitwa lycopene aho ubushakashatsi bwagaragaje ko iyi lycopene irinda uruhu imirasire y'izuba ibi bikarinda cancer y'uruhu. Ni nayo mpamvu umuntu ukunda kurya inyanya yewe n'abazisiga bagira uruhu rwiza.
Inyanya kandi zikize kuri vitamin A aho iyi vitamin ifasha amaso gukora neza. Si byo gusa kuko inyanya zirimo n'izindi element zifasha imikaya y'amaso gutananirwa ibi bikaba bikunze kuba ku bantu bakuze.
Zikize kandi kuri vitamin C . Iyi vitamin twabonye ko igira uruhare rukomeye mu gukomeza ubwirinzi bw'umubiri. Ubushakashatsi bwinshi bwagaragaje ko abantu bakunda kurya inyanya mbisi batibasirwa n'indwara zandura.
Inyanya kandi zikize kuri potassium. Uyu munyu ngugu ufasha umutima gutera neza ndetse ugafasha amaraso kugendera ku muvuduko ukwiye.

Icyitonderwa: Ni byiza kurya inyanya ari mbisi kurusha zitetse cyangwa zateguwemo ibindi bintu kuko nibwo ziba zujuje ubuziranenge bwose ndetse zikaba zagira iyi mimaro yose twabonye.

Mu gihe uziguze ku isoko reba izasaruwe zaramaze gutukura zidafite ibizinga, zidatobotse, kandi zitoroheye cyane.

Akamaro ko gufungura Imbuto.

By Olexa

Imbuto ni isoko ya vitamines zitandukanye umubiri wacu ukeneye.

Mu mbuto harimo vitamin C kurusha inyama, amata, amagi, ibinyampeke n'ibinyamisogwe byumye. Uwatungwa n'ibi ntarye imbuto, yarwara indwara z'injyanamuntu.

Imbuto zigomba kubanza ku meza no mu nda mbere ya buri gaburo, kuko zinezeza inzira z'ubwenge ari zo amaso, amatwi, amazuru, ururimi n'ikiganza. Ni ibyokurya, kandi zikaba ari n'umuti. Imbuto zikwiriye kubanziriza ibyokurya bya mu gitondo, cyangwa by'andi masaha, ariko tukamenya ko ari indyo yuzuye itagomba kuba imperekeza y'ibyokurya bindi byavuzwe.

Imbuto zitunze amazi, ni yo mpamvu zirinda icyaka. Zirimo isukari, abazirya bahorana intege. Zifite ibinyamafu, abazirya bagira imbaraga. Zigira fibres, abazirya bituma neza kandi ku gihe. Zituma vitamine C ikwirakwira neza mu mubiri, zica imyanda no gukura indurwe nyinshi mu maraso. Abazirya ntibarwara indwara ya goutte n'imitsi, kandi ntibarakazwa n'ubusa, cyangwa kurwara ibisebe byo mu nzira y'igogora. Zigira vitamin A na C, zigakingira kanseri. Zigira imyunyu ngugu ya potasiyumu, manyeziyumu, kalisiyumu, ubutare (fer). Imyunyu ifashe iya mbere mu gukoresha neza umubiri w'umuntu.

Potasiyumu ikoresha neza inzira zo kwihagarika, itera imihore y'umutima kugira imbaraga hamwe n'indi mihore, ni umuti w'umugongo n'impyiko. Impyiko zashegeshwe no kuziba k'utuyunguruzo twazo (glomélules), aho umuntu aba yarwaye indwara yitwa “néphrose”, ntizishobora kuyungurura potasiyumu neza cyangwa kwihanganira ibiribwa biyikizeho. Bimwe mu biribwa biyikizeho, ni nk'umuneke, …

Manyeziyumu irinda umunaniro, itera guhora ukeye, ikoresha neza imitsi yumva, imyakuro, imitsi y'umutima n'amara, ikoresha ibyo wariye bigahinduka imbaraga, iyo yiyunze na potasiyumu, fosifori. Igoboka mu kurema no gukomeza amagufwa n'amenyo, itera imbaraga mu ngirangingo fatizo, amakuru agatembera neza mu mitsi yumva, igatera imihore kwirambura vuba (kwinyakura).

Kalisiyumu itera kudahungabanywa n'akari ko kose mu mubiri, ikingira ibyuririzi, ikongerera imbaraga ubutaraga, igakingira indwara z'udukoko, irinda umutima n'imitsi y'imijyana, yoroshya amaraso, iminina amavuta mu maraso, igatuma plaquettes zikora neza, iraboneza kandi ikaruhura urusobe rw'imitsi yumva, igatuma umuntu yiyumvamo amahoro. (Les Délices du potager, p. 83-84).

Imbuto ni byo byokurya bitaruhije gutegura. Iyo uziriye, nta bisigazwa bibi bisigara mu mara no mu maraso. Bitewe n'uko zitera kwihagarika neza, zituma ibisigazwa n'imyanda yo mu maraso bisohoka. Zikoresha impyiko neza, zoroshya amara, zikayazibura, zikingira impiswi. Bitewe n'uko zikize kuri vitamin A na C, zirinda gusaza imburagihe, gushanyarara (artériosclérose), imitsi, kanseri, n'izindi ndwara.

Kurya imbuto bikingira guturika k'udutsi two mu bwonko no kugabanuka kw'imitsi y'umutima. Uko umuntu arya imbuto kenshi, ni ko aba yikingira kanseri yo mu myanya igogora, iy'ubuhumekero, no mu nzira zo kwihagarika. (Guide des aliments, vol. 1, p. 39).

Imbuto zikingira ubuzima, ni ibyokurya bikiza (aliments curatifs) bitagira umusimbura n'umwe, kuko zitera kwihagarika, zimara inyota, zitera kwituma neza, zitunga umubiri (vitalisants).

Icyitonderwa :

Igihe urya imbuto, ugomba gutoranya izeze neza, kandi zihiye neza, zikabanziriza irindi funguro.

Imbuto zitera kuryoherwa. Iyo zikoreshejwe urangije kurya (dessert), imbuto zishobora kuzibya amara, cyane ku barya amavuta menshi, ni byo nkomoko y'imyuka myinshi mu mara, no gutura imibe cyane. N'iyo uriye uri kunywa n'umutobe wabyo bishobora guteza iyo ngorane. (Claude Belou, les Délices du potager, p. 305).

Akamaro ka zimwe mu mbuto

1. Ikinyomoro : gitunze vitamine C, gitera kwihagarika neza, gikoresha impyiko neza, kirakenewe igihe impyiko zirimo imisenyi, igihe hariho kugomera inkari zikaza ari duke duke, goutte, n'umubyibuho w'ikirenga.

2. Ipapayi : igabanya indurwe mu gifu, irwanya indwara zo mu mara, igatera kwituma neza, yongera amaraso, ni nziza ku batwite n'abakunda kuvamo inda. Amazi yayo atera uruhinja kwituma.

3. Pastèque (water melon; tikiti maji) : ni igihaza kiribwa ari kibisi, gitera kwihagarika neza, ni inshuti y'impyiko, cyoza amaraso,…

4. Umuneke (w'umushaba) : urakize kuri potasiyumu, urakenewe ku barwaye umutima, ni ibyokurya byiza mu gukingira umwijima,…

5. Inkeri : zikize muri vitamin A, C na E. Ziri mu bikingira kanseri no kurinda imitsi kumagana,…

6. Pomme (apple) : ikingira amara, ikura urugimbu mu maraso, ikabuza imitsi kumagara.

7. Inkeri zirabura (zo mu ishyamba: framboises) : zifite fibres, folates, vitamine C, potasiyumu, fer (ubutare), flavonoïde. Zirakenewe ku barwaye indwara z'ibyuririzi, impatwe, impyiko zikorana intege nke, umwijima, zirukana imyanda mu mubiri.

8. Indimu : zoza amaraso, zikingira ibyuririzi, zirwanya kanseri.

9. Icunga : zituma amaraso agira ireme kandi akiyongera, zigakingira umubiri, zirinda umunaniro abakoresha ubwenge cyane.

10. Imbuhu (gaperi) : zikura imisenyi mu mubiri, zivura umutwe wigize kagarara, zigakoresha neza impyiko.

11. Inzabibu (raisins ; grappes) : zikomeza umutima, zitera amaraso ireme, zibuza urugimbu kuba rwinshi, zikabuza imitsi kumagara, zituma imitsi imera neza, zikingira umwijima, zigatuma amaraso agenda neza mu mwijima. Zirakwiriye igihe umuntu arwaye cirrhose cyangwa afite amazi mu nda (ascite), arwaye karizo (hémorroïdes), impatwe, kuziba amara, impyiko zikora nabi, indurwe nyinshi, umunaniro w'ikirenga wo mu bwenge, igihe ubwenge ari bugufi, no mu gihe umuntu arwaye kanseri.

Inama: Imbuto ni kimwe mubyagufasha kugira ubuzima buzira umuze. dufungure imbuto mubuzima bwacu bwa buri munsi.

* Mukiriya mwiza, Murukali, tukugezaho imbuto nziza zitoshye kandi zisukuye, hahira murukali, ibyo uhashye tubikugereze iwawe cg aho ukorera.

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