Ibyagufasha kubanya inzara

Ibyo kurya ufata ndetse n’ingano yabyo bigira uruhare runini mu kugena niba ibiro byawe byiyongera cg se bigabanuka.

Kugira ubushake bwo kurya (appetite) nubwo ari uburyo busanzwe umubiri ukoresha kugira ngo urye, ariko burya n’imitekerereze ibigiramo uruhare. Ibi ahanini uzabibonera ko akenshi iyo urakaye, wigunze, ufite stress cg se warambiwe aribwo urya byinshi kabone nubwo waba wumva udashonje.

Uretse ibi, hari igihe kigera ukumva ushaka ibyo kurya runaka; ibiryohera, ibirimo umunyu mwinshi cg urusenda, cg se ibiryo bitetse ukuntu. Ibi byiyumviro byose ubiretse bikakuyobora niho ushobora gusanga uri kwiyongera ibiro mu buryo utifuza cg nawe utazi neza.

Guhora wumva ushaka kurya cg se guhorana inzara byose ufite ubushobozi bwo kubicunga cyane cyane mu gihe ufite gahunda yo kugabanya ibiro.

Hari ibyo ushobora gukora bikaba byagufasha kurya bicye no kukurinda guhora wumva ushaka kurya cg se guhorana inzara.

## Ingamba zagufasha

### Gufata ifunguro rya mugitondo
Bivugwa kenshi ko ifunguro rya mu gitondo ariryo funguro ry’ingenzi ku mubiri.

Uko waba udafite umwanya kose, gerageza uzirikane ko gufata iri funguro ari ingenzi cyane ku buzima bwawe.

Kudafata iri funguro bitera isukari mu maraso kugabanuka, bityo bikagutera guhora wumva ushaka kurya buri kanya. Bikaba byatuma urya ibyo ubonye byose.

### '''Kongera urugero rwa proteyine na fibres ku ifunguro ryawe'''
Ibyo kurya bikungahaye kuri proteyine na fibresbihagisha vuba kandi byongera imbaraga. Kubera ko bisaba igifu igihe kinini ngo kibashe kubisya, biguma mu nda igihe kirekire. Ibi byose bigufasha kugabanya inzara no kurya bicye.

Ubushakashatsi bugaragaza ko kurya proteyine bifasha guhaga vuba, bigafasha kugabanya ibiro ndetse no gutuma uhorana imbaraga.

Ibyo kurya bikize kuri fibres bisaba igihe kinini igifu kubisya kandi bibonekamo calories nke. Bifasha kandi mu isohoka ry’imisemburo ibwira ubwonko bwawe ko uhaze.

Niba ushaka kugabanya inzara no kurya bicye, ongera urugero rwa proteyine na fibres ufata.

### Kunywa amazi
Kunywa amazi ahagije ku munsi cyane cyane mbere yo kurya bishobora kugufasha kugabanya inzara no kurya bicye.

Akenshi, hari igihe ushobora kwitiranya inzara n’inyota, ukaba wafata ibyo kurya kandi umubiri washakaga amazi. Kimwe mu bimenyetso by’umwuma no kugira inzara bibamo.

Niba ukunze guhorana inzara, uzabanze urebe neza ko bidaterwa no kutanywa amazi ahagije, kandi mbere yo kurya ugiye unywa amazi byagufasha kurya bicye, no kumva uhaze vuba.

Uretse amazi, ushobora kunywa imitobe cg amasupu. Niyo mpamvu uzasanga ahenshi, mbere yo kurya bafata isupu cg potage kugira ngo bigufashe kutarya byinshi.

### Kugenda n'amaguru
Ushobora kwibaza aho kugenda n’amaguru bihurira no kurya bicye cg kugabanya inzara. Ariko burya, kugenda n’amaguru bigira uruhare runini ku duce tw’ubwonko dushinzwe kugenzura ubushake bwo kurya (appetite).

Kugenda n’amaguru iminota hagati ya 15 na 20 bishobora kugabanya imisemburo yongera appetit. Uretse kuba uri no kugorora imitsi, binakurinda gutekereza ku biryo ndetse byanagufasha kugabanya stress.

### Guhekenya ibyo uri kurya gacye gacye
Ubusanzwe ubwonko bwawe buba buzi neza niba ushonje cg uhaze. Kurya vuba vuba cg se kurya uhuze; wenda uri kuri telephone, urebe televiziyo cg se uhugiye ku bindi, bigora cyane ubwonko kumenya neza niba wahaze cg ukomeza kurya. Niyo mpamvu uzasanga urya byinshi igihe uri kurya uhuze, cg vuba vuba.

Guhekenya gahoro gahoro ibyo uri kurya bizagufasha kugabanya inzara no kurya bicye. Uburyo ushobora kubigeraho harimo kwirinda ibikurangaza mu gihe uri kurya ndetse no kwirinda kurya vuba vuba wiruka.

## Reba