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Ibyo warya cyangwa utarya mu gihe ugiye kubaka urugo rwawe (Gutera akabariro)

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Mu rwego rwo gutegura ifunguro ribanziriza ijoro ry’urukundo hari ibiribwa  bimwe na bimwe bigomba kwirindwa kuko hari ibiribwa urya bigatuma igifu cyawe kibyimba, bigatuma igikorwa cy’urukundo kitagenda neza.

Bityo rero tugiye kubagezaho  ibiribwa wafata mbere yo gukora imibonano mpuzabitsina cyangwa gukuza urukundo, bikaba byagufasha kuyikora neza ndetse turanavuga no kubyo wakwiririnda  gufata kugirango igikorwa kigende neza.

IBYO KURYA WAKWIBANDAHO

1.Tangawizi

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Tangawizi benshi tuziko ishyirwa mu cyayi ariko burya iranatekwa, ndetse wanayihekenya ukamira utuzi twayo. Mu mibonano ituma amaraso atembera neza akagera mu gitsina ahagije, kandi inafasha igifu mu mikorere yacyo ku buryo niyo waba umaze kurya ugahaga, kurenzaho tangawizi bituma utabangamirwa mu gikorwa winjiyemo.

  1. Watermelon

Uru rubuto rukungahaye kuri amino acid yitwa citrulline ikaba igira akamaro kanini mu gukora imibonano. Iyi citrulline ifasha mu kuzamura igipimo cya nitric oxide ariyo ifasha amaraso gutembera neza mu gitsina nuko kigafata umurego

3.Cocombre

Uru rubuto rwo rukungahaye ku mazi kimwe na watermelon. Ku bagore by’umwihariko ibafasha kongera amavangingo ndetse n’ububobere. Irinda kandi kuba wakwahagira mu gihe watinze mu gikorwa kuko amazi yayo aba agufasha.

  1. Shokola yirabura

Iyi shokola aho itandukaniye n’izindi ni uko yo itaryohera cyane kandi nta masukari menshi aba yongewemo. Ikoze muri cacao, ikaba ikungahaye kuri polyphenols zizwiho gufasha ubwonko mu mikorere yabwo aho ibufasha guhugira mu gikorwa urimo, kandi urabizi iyo ubwonko bwagiye ahandi igikorwa kigenda nabi.

  1. Imineke

 

Umwihariko w’imineke ku zindi mbuto ni uko yo itarimo fructose na sorbitol byinshi, ibi bikaba bizwiho kuba byatera ibyuka mu nda y’uwariye imbuto bibonekamo.

Imineke ikungahaye kuri potassium ikaba ituma habaho iringaniza rya sodium ishobora ku gutera kutananirwa mu gikorwa hagati

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  1. Inzuzi z’ibihaza

Izi  nzuzi zo uwavuga ibyiza byazo bwakwira bugacya kuko uretse kuba zikongerera akanyabugabo zinongera ubwinshi bw’amasohoro bityo mu gihe uteganya kwiha utubyizi twinshi (cyangwa amaturu menshi mu ndimi z’ab’ubu) zigufasha kutaza kubura icyo usohora. Gusa no ku bagore zirakora aho zibafasha mu kugira iruba ryinshi

Izi nzuzi zikungahaye ku butare bwongera ingufu, zinc izamura ubudahangarwa na magnesium ifasha imikaya kutananirwa.

  1. Avoka

Ese wari uzi aho iri zina ubundi rikomoka?

Iri zina rikomoka mu rurimi rwo muri Aztech bikaba bisobanura Udusabo tw’Intanga (amabya). Ntawe uyobewe ko intanga ngabo ariho zikorerwa nuko zikivanga n’ayandi matembabuzi bikabyara amasohoro. Avoka rero zikaba zikungahaye kuri vitamin 11 zose harimo na vitamin E. Iyi vitamin ikaba Irinda intanga kuba zakwangirika.

Harimo na vitamin B6 ifasha urwungano rw’imyakura, potassium yongera ingufu, oleic acid (inaboneka mu mavuta ya elayo), ifasha amaraso gutembera akagera aho akenewe hose.

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Muri macye aya niyo mafunguro usabwa kuba wakwibandaho, ariko kandi hari n’andi usabwa kugendera kure cyangwa kugabanya igihe cyose wifuza gutera akabariro neza.

  • Amashu n’ibindi biri mu muryango umwe by’umwihariko iyo ari bibisi kuko bishobora gutera ibyuka mu nda bikagutera kugugara no kuba wasuragura mu gikorwa hagati bikabangamira uwo muri kumwe
  • Ibyo kurya birimo umunyu mwinshi cyane cyane soya sauce n’ibindi bikorwa bidashyirwamo umunyu nka fromage na sosiso
  • Inzoga za rufuro nyinshi, soda cyangwa amazi arimo gaz (eau gazeuse) kuko bibangamira igogorwa kandi nanone kunywa ugasinda bituma ukora imibonano utiyobora kandi inzoga burya zica intege. Gusa ka divayi gacye, ni keza.
  • Ikawa burya Nubwo yongera akagufu ariko nanone itera kunyaragura. Bityo kuyinywa ugiye gukora imibonano (nyinshi) byabangamira igikorwa kuko gushyukwa ushaka kunyara ni ingorane mu zindi. Agatasi kamwe karahagije, ntukakarenze.
  • Ibishyimbo, ibitunguru, n’ibindi bishobora kubamo soufre nyinshi nabyo si byiza kubirya mbere y’imibonano ku bwinshi kuko byongera imisuzi, no kuba wagugara mu nda.

Si ibi gusa, tuvuze ibyingenzi. Ahasigaye, buri wese yiyiteho mu rugo

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