Reka kwiyubakira - inzira nziza yo kurinda Covid-19, ibishasha ku nzu birashobora kuganisha ku myitwarire itari myiza, harimo cyane cyane kubera guhangayika no kurambirwa. Nubwo ibiryo byiza mugihe cyo guhangayika ari ibintu bisanzwe, kurya cyane bisanzwe birashobora kugira ingaruka mbi kubuzima bwawe no kongera imihangayiko no kurenga guhangayika no guhangayika. Dore inzira 13 zo gukumira imihangayiko imaze kurya mugihe umaze gutabara murugo:
Reba
Bumwe mu buryo bwingirakamaro bwo kwirinda kurya cyane nukumva rwose. Hariho impamvu nyinshi zituma ushobora guhatirwa kurya cyane, harimo kubera guhangayika cyangwa kurambirwa. Niba ubonye ko urya kenshi cyangwa cyane kugirango umuntu yicare, fata umunota ukirebe. Ubwa mbere, ni ngombwa kumenya niba urya, kuko abashonje kandi bakeneye imirire, cyangwa hariho indi mpamvu. Mbere yo kurya, witondere cyane uko ubyumva, kurugero, kubibazo, kurambirwa, kwigunga cyangwa guhangayika. Gusa uhagarare usesengure ibintu kugirango wumve icyagutera kurya no kurya cyane mugihe kizaza. Nubwo bimeze bityo ariko, ni gake kugirango urwanye no kurya cyane, kandi ushobora gusaba ubufasha bwumwuga, cyane cyane niba iyi ari ibintu bisanzwe cyangwa urya kugeza aho utameze neza hanyuma ukaba wumva ufite isoni cyangwa kwicira urubanza nyuma yibyo. Birashobora kuba ibimenyetso byimyitwarire yimyitwarire yibiribwa.
Kuraho ibishuko
Nubwo ikibindi gifite kuki cyangwa igikombe cyamabara menshi yamabara menshi ashobora kongeramo ubwiza bwigikoni cyawe, iyi myitozo irashobora gutuma umuntu aryamye. Ibiryo bireshya mubigaragara birashobora gutera inkunga kenshi no kurya cyane, kabone niyo waba ushonje. Ubushakashatsi bwerekanye ko ingaruka ziboneka zo mubiribwa zo hejuru zitera umubiri wambukiranyaga, igice cy'ubwonko bwawe modulate igenzura hejuru y'imyandikire, ishobora gutera kwiyongera no kurya cyane ku biryo no kurya cyane. Kubera iyo mpamvu, nibyiza kubika cyane cyane ibicuruzwa bireshya cyane, harimo ibihuha biryoshye, ibiryohereye, chipi na kuki, bitagaragara, kurugero, mumapantaro cyangwa buffet. Kugira ngo bisobanuke, nta kibi kiri mu gihe cyo kwishimira ibyo uryoshye, kabone niyo waba udashonje. Ariko, kuroba cyane cyane birashobora kwangiza ubuzima bwawe bwumubiri nubwenge.
Komeza uburyo bwiza bwamashanyarazi
Ntugomba guhindura ubutegetsi bwawe busanzwe kuberako wagumye murugo. Niba umenyereye amafunguro atatu, gerageza ufate kuri iki gishushanyo mugihe ukorera murugo. Kimwe niba mubisanzwe urya amafunguro abiri gusa nibiryo. Nubwo byoroshye gutandukana muburyo bwawe busanzwe bwimbaraga mugihe gahunda yawe yumunsi ihungabanye, ni ngombwa gukomeza guhuza imirire isanzwe. Urashobora kubona ko bikwiye imbaraga zawe muburyo bushya, kandi nibi nibisanzwe. Gerageza gusa gukomera muburyo bwamashanyarazi ukurikije ibyo ukeneye kandi mugihe cyo kurya. Niba mubyukuri urujijwe kandi uhora uhora, gerageza gukora ingengabihe, ikubiyemo byibuze amafunguro abiri akomeye kumunsi, kandi akamukurikira kugeza umeze ko umenyereye ingeso zawe zo kurya.
Ntukigabanye wenyine
Imwe mu mategeko akomeye y'ingufu agomba gukurikizwa no gukumira kurya cyane atari ukubuza umubiri w'ibiribwa. Akenshi bibuza gukabya ibiryo cyangwa gukoresha calorie nto cyane birashobora kugutera kurya no kurya cyane. Ntuzigere ukomera ku ndyo gakomeye cyangwa guterera ibiryo, cyane cyane mubihe bigoye. Ubushakashatsi bwerekanye ko indyo ibuza itarakora gusa igabanuka ryigihe kirekire, ariko irashobora kandi kwangiza ubuzima bwawe bwumubiri nubwenge no kongera imihangayiko.
Abantu bariye ibiryo birenga 5 mu cyumweru, 28% bari bafite ibiro byinshi kandi 24% byari ibinure birenze urugero, ugereranije n'abarya ibyombo by'imigo bitarenze inshuro 3 mu cyumweru.
Ifoto: Ibisobanuro.com.
Tanga umukembe w'imbere
Kubura amahirwe yo kurya hanze yinzu muri resitora bituma utegura ibiryo byinshi, nkuko bigaragara, biteza imbere ubuzima rusange. Urugero, ubushakashatsi bwakozwe ku ruhare rw'abantu 11.396 bwerekanye ko gukoresha kenshi ibiryo byakorewe mu rugo bifitanye isano no kunywa byinshi ku mbuto n'imboga. Byongeye kandi, wasangaga abantu bariye ibiryo birenga 5 mu cyumweru, bidakunze kuba bafite ibiro byinshi kandi 24% byari ibinure birenze urugero, ugereranije n'abarya ibiryo by'imigo bitarenze inshuro 3 mu cyumweru. Byongeye kandi, gutegura ibiryo bimaze iminsi mike mbere birashobora kugufasha kwica umwanya, kandi natwerekanwe ko bitezimbere imirire kandi igabanya ibyago byumugiranyezi.
Komeza Uturere
Niba waragumye murugo, uzagira igihe kinini cyo kwibanda ku ngeso magara, harimo no gukoresha amazi ahagije. Kugumana hydration ikwiye ni ngombwa kubuzima rusange kandi birashobora kugufasha kwirinda kurya cyane. Mubyukuri, ubushakashatsi bwavumbuye isano hagati yuburaro budakira no guhura nubwitonzi. Byongeye kandi, umwuma ushobora kuganisha ku mpinduka mumyumvire, kwitabwaho n'ingufu, bishobora no kugira ingaruka ku ngeso yawe yo kurya. Kugira ngo uhangane n'umwuboro, ongeramo ibice bike byimbuto nshya mumazi kugirango ushimangire uburyohe. Ibi bizagufasha kunywa amazi menshi umunsi wose utakongeramo isukari cyangwa karori mumirire yawe.
Himura byinshi
Ibijumba by'inzu birashobora kugira ingaruka zikomeye ku bikorwa byawe, bituma kurambirwa, guhangayika no kongera inshuro z'ibiryo. Kugira ngo uhangane n'ibi, tanga umwanya wibikorwa byumubiri bya buri munsi. Niba wumva wazimiye kubera gufunga siporo ukunda cyangwa amahugurwa, gerageza ikintu gishya, kurugero, imyitozo yo murugo kuri YouTube, kugenda muri kamere cyangwa kwiruka mukarere gakikije. Ubushakashatsi bwerekanye ko ibikorwa byumubiri bishobora kunoza imyumvire no kugabanya imihangayiko, bishobora kugabanya amahirwe yo kurya cyane muburyo bwo guhangayika.
Irinde kurambirwa
Mugihe uhita wavumbuye ko ufite umwanya munini wubusa, kurambirwa birashobora gutera byihuse nyuma yo gufata urutonde rwubucuruzi kumunsi. Ariko, kurambirwa birashobora gukumirwa, neza ukoresheje igihe cyawe cyubusa. Umuntu wese afite ibyo akunda buri gihe bifuzaga kugerageza, cyangwa imishinga yasubitswe kubera gahunda yuzuye. Noneho igihe cyiza cyo kwiga kuba gishya, kora umushinga wo kunoza urugo, utegure umwanya utuye, ushyireho inzira yubutegetsi cyangwa utangire amasomo mashya. Kwiga ikintu gishya cyangwa intangiriro yumushinga ntibishobora kubuza kurambirwa gusa, ahubwo binatuma wumva ko utsinze kandi ukaba mwinshi.
Ntukababarirwe
Ubuzima bwa none bwuzuye ibintu birangaza. Kuva kuri terefone kuri terefone na tereviziyo n'imiyoboro rusange - ukikijwe nikoranabuhanga rikurangaza mubuzima bwa buri munsi. Nubwo kureba ikiganiro gikunzwe cyane gishobora kugufasha kurangaza ibintu bitesha umutwe, ni ngombwa kugabanya ibintu birangaza mugihe cyo kurya cyangwa ibiryo, cyane cyane niba ukunze kurya cyane. Niba umenyereye kurya, gushiraho TV, terefone cyangwa mudasobwa, gerageza muburyo buke burangaza. Gerageza kwibanda ku biryo gusa, witondere cyane kumva inzara no kubahatiwe. Ibiryo byiziritse nigikoresho cyiza gishobora gukoreshwa kugirango usobanukirwe neza ingeso zawe.
Witoze kugenzura ibice
Abantu bakunze kurya ibicuruzwa bitangwa na kontineri, aho bagurishijwe, bishobora kugutera kurya cyane. Kurugero, niba ufashe ice cream pint hanyuma ukarya mu buryo butaziguye, aho guhindura igice kimwe ku isahani, urashobora kurya ibirenze plassi, ubwo kwiga. Kugira ngo ukemure ibi, kora kugenzura ibice, kugaburira umwe utanga ibiryo, kandi ntukarye mubikoresho binini.
Guhitamo neza nibicuruzwa bifite proteyine ndende, fibre hamwe nibintu byingirakamaro
Ifoto: Ibisobanuro.com.
Hitamo ibicuruzwa byimitima nibicuruzwa bifite intungamubiri
Kuzuza firigo hamwe nintungamubiri zishimishije, ntabwo zinoza ubuzima rusange bwubuzima, ariko kandi ufashe kurwana no kurwana no guhangayikishwa no guhangayika, kurya "biryoshye". Ubu ni inzira yumvikana yo gukumira amahirwe ko uzanga guhitamo nabi, yaba bombo cyangwa chip. Guhitamo neza nibicuruzwa bifite proteyine ndende, fibre hamwe namavuta yingirakamaro. Imbuto, imbuto, avoka, ibishyimbo n'amagi ni ingero zimwe gusa z'ibiryo bifite intungamubiri kandi byiza bishobora kugufasha kuroba no kwirinda kurya cyane no kwirinda kurya cyane no kwirinda kurya cyane no kwirinda kurya cyane no kwirinda kurya cyane no kwirinda kurya cyane.
Ntukayirenganye n'inzoga
Nubwo ikirahuri cya divayi cyangwa cocktail nziza birashobora kuba inzira nziza yo kuruhuka, uzirikane ko inzoga zigabanya inzitizi zawe, zongera ubushake bwo kurya cyane. Byongeye kandi, gukoresha inzoga nyinshi byangiza ubuzima bwawe kubwimpamvu zitandukanye kandi birashobora kuganisha kubibazo byo kwizizirwa.
Ibuka ubuzima bwawe
Mubihe bigoye, ntabwo ari ngombwa kwibuka ubuzima bwawe. Kurya ibicuruzwa byimirire nimwe mubice byubuzima nibyishimo. Icy'ingenzi nukugirira impuhwe kandi ukore ibishoboka byose, ukurikije ibihe byubu. Ubu ntabwo ari igihe cyo kwigarukira, gukora, gerageza indyo ya bizarre, gereranya nabandi cyangwa kwibanda ku ntege nke. Niba urwana no gushidikanya, ibibazo hamwe no guhangayika cyangwa guhangayika, koresha iki gihe kugirango ushireho umubano mushya, ufite ubuzima bwiza nubwenge bwawe numubiri.