Ahanini, inama zabantu bicaye ku ndyo nuko ukeneye kurya kugeza igihe ugaburiwe. Mubisanzwe, ibi ntibisobanura ko ari ngombwa gutwara cake ya shokora, ahubwo ni ngombwa guhitamo ibicuruzwa byuzuye hamwe nubunini bwariye.
Benshi bazavuga ko buri gihe ibiryo bimwe na bimwe bizazuzura umuntu, ariko hariho ibicuruzwa byinshi bishobora gushyingurwa kuri guta imyanda, nturokoke ibyo bizakira. Niba umuntu arimo gushaka indyo, aho ushobora kurya nkuko nshaka, ibicuruzwa bikurikira bikwiranye rwose.1. Ibirayi byatetse
Ibirayi byatetse ninshuti nziza yumugabo wicaye ku ndyo. Ntushobora kuba isoni ngaho nkuko bishakiye. Kandi igifu cyuzuye, kandi nta kilo kirenze.
Amagi 2
Amagi nimwe mu isoko nziza yintungamubiri zishobora guha umuntu imbaraga zikwiye kumunsi wose. Ibirimo bya poroteyine muri bo ntibingana, bituma amagi asimburwa neza kubera igifu na hamburgers kubacaye ku ndyo.3. Oatmeal
Oatmeal izakura amazi yose hafi yayo, yiyongera mubunini no kuzuza igifu kunanirwa. Birakwiye mugitondo cyo gufata ifunguro rya mugitondo kugirango urebe ko ari imbaraga zikenewe kugirango ukore kandi ntukemere saa sita.
4. Sup
Nubwo isupu ariho, mubyukuri, amazi meza, arashobora "guhaza" amasaha menshi yigifu kugirango udatangaza umudamu urakaye. Gukoresha isupu imbere yisahani nkuru bizagabanya cyane ibiryo bizakenera kurya kugirango byuzuze.5. Umuco wa Bean
Ibishyimbo, nk'amashaza n'ibinyomoro, bikungahaye muri poroteyine na fibre - byombi bifite akamaro mu intungamubiri zo mu gifu. Ibirimo byabo nabyo biratandukanye ugereranije numubare wibishyimbo, bishobora kuribwa mukwicara.
6. Pome na Citrus
Umubiri ukeneye isukari kugirango ukore, ariko iyo indyo igomba kwibagirana kubyerekeye ikibuno cya hip coola naryoshye. Pome igomba kuba igice cyimirire, kuva fibre zabo zoroshye hamwe na karori nto izagira uruhare mu kugabanya ibiro mugihe kirekire. Amacunga n'imizabibu nabyo ni byo byoroheje byo gutakaza ibiro. Harimo amazi menshi na fibre, kandi icyarimwe bafite karori nto cyane.
7. Salmon
Amafi yabyibushye, nka salmon, afite akamaro kanini kubuzima. Irimo poroteyine, ibinure na acide yibinure omega-3, bifasha kurwanya gutwika. Salmon irashobora kuba ingirakamaro niba ikoreshwa muri salade yimboga.8. Inyama
Inyama zometseho, nk'inkoko (nta ruhu) n'inkono y'ingurube, ni isoko nziza ya poroteyine nta mafaranga arenze. Kugabanya calorie kubera gukuraho ibinure nuruhu bivuze ko ushobora kwishimira inyama nyinshi mugice.
9. Foromaje
Forari ya cottage nurundi rugero rwibiryo bizima, ariko biryoshye byo guta ibiro. Ibicuruzwa byamata byuzuye proteyine, vitamine yitsinda b, calcium na fosifore. Ukurikije urwego rwagaciro, rugereranywa n'amagi.
10. Urupapuro
Umubare wa karori muri garama imwe y'urupapuro ni munsi ya garama y'ubwoko ubwo aribwo bwose, kandi bivuze ko ushobora kurya icyatsi kinini, ushireho imyanda kandi udakosoye. Urashobora guturika neza icyatsi kibisi mubwinshi butagira imipaka, ongeraho lisansi mumavuta ya elayo cyangwa isosi nkiyi.11. imboga zomenetse
Imboga, nka cauliflower na broccoli, zizumizwa na fibre, zirashobora "kuzuza" igifu. Ukeneye gusa kongeramo foromaje na bacon mugihe utegura amasahani muri broccoli cyangwa asparagus, niba wicaye ku ndyo.
12. Tuna
Tuna ni amafi arimo aside yingenzi aho nta kamwe. Nubufi kandi akunda abakinnyi babigize umwuga no kubaka umubiri, kubera ko yuzuye poroteyine yuzuye, ningirakamaro kumiterere yimitsi. Niba ushaka kongera ibicuruzwa bya poroteyine, ni ngombwa kugura tuna yafunzwe mumazi, ntabwo ari mumavuta.
13. Fashi.
Ibishyimbo bimwe birashobora kuba ingirakamaro mugutakaza ibiro. Ibishyimbo nkibi nkibishyimbo bitukura, ibishyimbo byirabura nibinyomoro bikungahaye muri fibre na poroteyine, kugirango bashobore kuzuza igifu.14. Avoka
Avoka ni imbuto zidasanzwe muburyo ikubiyemo amafaranga menshi yingirakamaro. Nubwo ibinure, avoka ntabwo ari umusaruro cyane, nkuko bishobora gutekereza, kuko ibinure byabo byishyurwa nibirimo byinshi byamazi.
15. Orekhi
Nubwo imbuto zirimo ibinure byinshi, ntibitanga umusanzu mubuzima bwa bose. Ndetse no ku bwinshi, imbuto zirashobora gufasha kunoza inzira ya metabolike, kimwe no guhinduka bitabishaka mugihe ugerageza kugabanya ibiro.
16. Blueberry
Nubwo hari ingingo Antioxident yubururu bwatumye yiyongera ko kwiyongera kwayo, abantu bake bazi ko mubyukuri ari imva nziza kubuzima, ishobora kuribwa buri gihe. Igikombe kimwe cyimbuto kizatanga hafi 15% byimibare ya buri munsi kandi irimo karori 85 gusa.17. Imyumbati
Mu gice gisanzwe cy'ibimbo, cyuzuye amazi, kirimo karori zigera kuri 15. Ibice byimirire byimirire ni ibishishwa byabo n'imbuto zabo, ni ngombwa ko bibasuka mugihe cyo guteka cyangwa uburyo bworoshye.
18. Inyanya
Inyanya ni ingirakamaro cyane kumubiri, kandi irashobora gukoraho igihe icyo aricyo cyose kandi muburyo ubwo aribwo bwose. Bakize muri vitamine zikenewe hamwe na mabuyelt, kandi buri nyanyanya ziciriritse irimo karori 25 gusa.19. Caucase
Bitewe no kwinjiza byoroshye no kubirimo bike bya karori, umunyu na cholesterol, zucchini nimwe mu mboga zizwi cyane mumirire indyo. Bahagarariye isoko nziza ya poroteyine namabuye y'agaciro.
20. ingengu
IGIHE IMGERO N'igihingwa kiryoshye kandi gifite intunga urashobora kurya nkuko nshaka, nta iterabwoba na rimwe risubiza. Imbuto zikaranze cyangwa zitetse nta mavuta nikintu cyiza gitanga umubiri na vitamine B1, fibre numuringa.