Ubigenza gute mu gucagura imfungurwa zibereye zifitiye akamaro umubiri?

Gufungura neza, ni nkenerwa cane kugira ngo umuntu ashobore kugira imibereho myiza irangwa n’amagara meza. Ngizi impanuro zimwe zimwe:

• Fungura gatatu ku musi, ufate n’utuvunamusase canke utwo kugarura amate (collations / snacks) tugizwe n’imfungurwa zibereye.
• Imfungurwa zirimwo utugozi (fibres) : ongereza utugozi (fibres) mu ngaburo yawe, ariko ugabanye umunyu wihereza.
• Nywa amazi. Geza kwirinda ibinyobwa birimwo isukari nyinshi. Imitobe (jus) y’ivyamwa ushobora gusanga irimwo isukari nyinshi : nico gituma vyiza umuntu yofungura ivyamwa vyo nyene aho kunywa umutobe.
• Muri vya bihe vy’utuvunamusase canke kugarura amate (collations), ihereze ivyamwa n’imboga.
• Ihereze cane cane inkoko n’ifi. Fungura gake cane inyama zitukura, bishoboka utore izitarimwo ibinure vyinshi.

Raba mu ngurukanabumenyi urubuga rwa MyPlate. MyPlate ni urwandiko rw’Ubushikiranganji bw’uburimyi bwa Reta Zunze Ubumwe za Amerika rugenewe kugufasha kuronka ingaburo ibereye.

Ikimenyetso (icône) MyPlate kigabuwemwo ibice 5 vy’imirwi y’imfungurwa, kikerekana ico ibi bikurikira bizana mu ngaburo yawe (« kw’isahani » yawe):

• Ibinyantete - ¼ c’isahani yawe.
  • Ibifungurwa bikorwa mu ngano, mu muceri, muri avoine, mw’ifu ry’ibigori, orge canke ikindi kinyantete (céréale) nizo bita iz’ibinyantete. Akarorero kotangwa, ni intete z’ingano (blé entier), umuceri (riz brun) n’intete za avoine.
• Ivyamwa n’imboga - ½ c’isahani yawe.
  • Ja urahindura imboga ufungura ntiwame kuri zimwe. Cagura imboga zinyuranye, nk’izisa n’icaatsi kibisi kizize (légumes vert foncés), izitukura, n’izisa n’umucungwe uhiye, ibinyantete vyo mu mihanyu (legumineuses) nk’ubushaza n’ibiharage, n’imboga zirwiriyemwo amidon (legumes feculents).
  • Izina camwa cose kiri mu murwi w’ivyamwa. Ivyamwa, bishobora kuba ari ivyamurano bivuye mu murima (fruits frais), ibishinguwe mu bikopo, canke ivyakonjeshejwe kugira bibikwe neza (fruits congelées), canke mbere ivyumishijwe ku mvo zo gushobora kubibika (secs). Ushobora gusanga ari icamwa cose cuzuye uko cagasoromwe, canke carakataguwe, canke mbere baragiseye gisigaye ari nk’agacumbe koroshe canke agasururu (en purée).
• Indemamubiri - ¼ c’isahani yawe.
  • Irinde gufungura indemamubiri zirimwo ibinure vyinshi. Cagura inyama n’inkoko zitarimwo ibinure vyinshi. Ja urahindagura indemamubiri wihereza. Ha ikibanza cane cane ifi, noix, intete, ubushaza, n’ibiharage.

Impande yivyo, ku ruhande rw’isahani, hobako :

• Amavuta ava mu bimera atonona amagara – ariko ukayafata wigerera. Cagura amavuta ava mu bimera abereye ku magara, nkaya olive, aya soya, ay’ibigori, ay’ibihobe (tournesol), n’ay’ibiyoba. Ayandi, nk’ibinure biva mu bikoko, arakomeye cane, vyiza ni ukuyirinda.
• Nywa amazi, ikawa canke icayi. Irinde ibinyobwa birimwo isukari, umutobe w’ivyamwa nawo urabe nturenze akarahuri gatoyi kamwe ku musi.
• Amata n’ibindi vyinshi biyakomokako biri muri uyo murwi w’imfungurwa. Ha ikibanza ca mbere ibitagiramwo ibinure canke birimwo utunure duke, hamwe n’ibirwiriyemwo icunyunyu ca calcium. Muvyo wihereza ku musi, nturenze akamanyu kamwe canke tubiri tw’ibikorwa mu mata.