Indyo nk'iyi yemerera kunywa karubone - 45-55% by'ibirimo Jenerali Calorie - hamwe no kwibanda ku biribwa by'ibiryo bikungahaye muri fibre: ibicuruzwa byose by'ingano, imboga n'imbuto. Izi ndyo ntishobora kwitwa hasi: Hano hari ibiciro muburyo buke muri menu - 20% -30% byibirimo byose, ariko ibyibandwaho biri kuri mono- na polunsuatuateted, "byiza". Indyo yuzuye ikubiyemo proteine - ibirenze indyo yuzuye, ariko biracyari munsi yimirire mike.
Rero, muburyo bwuzuye, ibintu byose bikenewe birahari. Mubyukuri, iyi ni indyo yuzuye hamwe nibirimo byimbuto, imboga, ibinyampeke byose nibikomoka kumata. Ibicuruzwa bigarukira mukoresha bihumura ibiciro, biryoshye, inyama zitukura n'umunyu uko ukunda biracyakomeza kuri menu yo kunanuka.
Nkibisubizo byubushakashatsi bwigihe kirekire, gahunda yimirire izwiho umutekano mubuzima, kubera ko idatera intungamubiri. Byongeye kandi, ubushakashatsi bwivuriro bwerekanye ko izo ndyo zigabanya ibintu byindwara z'umutima kandi bisanzwe umuvuduko wamaraso utitaye kugabanya ibiro. Ingaruka nziza ku buzima bw'abantu barwaye diyabete baramenyekana.
Ubushakashatsi buherutse gukorwa mu ndyo buringaniye bwerekanye ko uburemere bwo gusohoka butasubirwaho imyaka myinshi. Bitewe n'imikorere, guhumuriza imitekerereze no kugera ku bicuruzwa byasabwe, iki cyiciro cy'imirire iherutse gutera imbere cyane no kwaguka.