Kigali
03 October, 2025
Kumenya uko "calories zinjira n’izasohoka" bikora ni ingenzi cyane mu rugendo rwo kugabanya cyangwa kugumana ibiro. Ntabwo ari ibanga cyangwa imiti, ni ubumenyi bw’ibanze bw’umubiri. Iyo ubishyize mu bikorwa neza, ushobora kugera ku ntego zawe z’ubuzima mu buryo burambye kandi bufite akamaro.
Calories ni iki?
Mu Kinyarwanda, “calorie” ni ingano y’ingufu umubiri ukeneye kugira ngo ubashe gukora ibikorwa byawo byose, nko guhumeka, gutera k’umutima, kugenda, kwiruka, no gutekereza. Ibi bivuze ko buri kintu turya gifite ingufu (calories) kiba gitanga.
- Calories zinjiye: Ni izo dukura mu biribwa no mu binyobwa.
- Calories zisohoka: Ni izo umubiri ukoresha mu mirimo itandukanye.
Icyo “Calories zinjiye vs. Calories zisohoka” bivuze
Uyu ni umubano ugaragaza niba umubiri wawe winjiza cyangwa usohora ingufu nyinshi. Niwo shingiro ry’imikoranire y’ibiro.
- Niba urya calories nyinshi kurusha izo ukoresha, umubiri ubika izo zisagutse mu buryo bw’ibinure → ugira ibiro byinshi.
- Niba ukoresha calories nyinshi kurusha izo urya, umubiri ukoresha ibyo wabitse → ibiro biragabanuka.
- Niba calories zinjiye zingana n’izisohoka, ibiro biraguma uko byari biri → uhagarara ku biro byawe.
Ibintu bigira ingaruka ku musaruro wa calories zinjiye
- Imiterere y’umubiri: Abantu bafite imikaya myinshi bakoresha calories nyinshi.
- Imyitozo ngororamubiri: Kwitoza (nko kwiruka, koga, kunyonga igare, kugenda) bizamura calories zisohoka.
- Ibiribwa bihindura metabolism (Imikorere y’umubiri mukubyaza umusaru ibyo turya): Bimwe mu biribwa (nk’ibifite fibre nyinshi cyangwa proteyine) bifasha umubiri gukoresha ingufu nyinshi mu kubisya.
Ni gute wakoresha ubu bumenyi mu kugabanya ibiro?
- Gabanya calories urya: Hitamo ibiryo bifite intungamubiri nyinshi ariko calories nkeya (nk’imboga, imbuto, ibinyampeke bitaravanwamo fibre).
- Ongeraho imyitozo: Buri munsi, gerageza gukora ibikorwa bituma umubiri ukoresha ingufu nyinshi.
- Igenzure buri gihe: Menya uko bihagaze binyuze mu gupima ibiro, imiterere y’umubiri, no kwireba mu ndorerwamo y’imibereho rusange.
Inama z’ingirakamaro
- Fata amafunguro make kenshi aho gufata menshi rimwe.
- Irinde ibinyobwa birimo isukari nyinshi.
- Sobanukirwa ingano ya calories ibiribwa bigufitiye.
- Jya witoza gutekereza ku ntego yawe mbere yo kurya.
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