Bimwe mu byo kurya wafata bikagufasha gutakaza ibiro mu buryo bworoshye kandi bikagufasha no kugira ubuzima bwiza muri rusange cyane umumaro wabyo atari uwo kugabanya ibiro gusa uretse ko bishobora kukurinda kurya bya buri kanya bishobora kugutera kugira umubyibuho ukabije.

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1. Avoka

Avoka ni isoko y’ibinure byiza kandi by’ingenzi cyane ku mubiri bishobora kugufasha guhorana ibiro bikwiye no kukurinda gufata ibinure byangiza ubuzima.

Kongera avoka ku mboga cg salad ugiye kurya bifasha kwinjiza intungamubiri zose ziri muri izo mboga mu mubiri.

2. Watermelon

Watermelon iza mu mbuto z’ingenzi ugomba kurya mu gihe wifuza kugabanya ibiro, zigizwe ahanini n’amazi 90%, ndetse zibonekamo calories nke cyane (zigera kuri 30 calories).

Ibonekamo acide amine y’ingenzi yitwa arginine, ifasha mu gutwika ibinure cyane. Watermelon ituma utagira inyota, igafasha no kumva uhaze cyane, byose bikagufasha kutaryagagura cyane no kwiyongera ibiro mu buryo budasobanutse.

3. Inkeri

Inkeri (strawberries) zibonekamo calories nke cyane, zikaba zikungahaye cyane ku bisukura umubiri n’ibifasha gusohora uburozi (antioxidants).

Kurya inkeri kenshi bifasha kwirinda indwara z’umutima n’amaso, ndetse no kongera ubudahangarwa bw’umubiri.

4. Pome/Apple

Niba wifuza kugabanya ibiro, pome ishobora kugufasha kubigabanya mu buryo bwihuse. Pome ibonekamo calorie nke (iringaniye ibonekamo nka calories 50) kandi nta binure cg umunyu ubonekamo.

Ubushakashatsi bwakorewe ku bagore, bwerekanye ko abaryaga pome 1 mbere yo kurya buri munsi batakaje ibiro cyane, ugereranyije n’abatarayiriye.

Kurya pome 1 mbere yo kurya bishobora kukurinda kurya ibiryo byinshi, no kukurinda kwiyongera ibiro cyane.

5. Amapera

Amapera abonekamo fibres zihagije ndetse na calories nke. Arimo urugero ruri hasi rw’isukari, kandi afasha urwungano ngogozi gukora neza bityo bikarinda ibiryo kenshi gutinda mu nda, nabyo bishobora gutuma ibiro byiyongera cyane.

6. Amacunga

Mu gihe wifuza kugabanya ibiro cg se guhorana ibiro bikwiye, amacunga ni imbuto ugomba kwibandaho kuko zibonekamo calorie nke (icunga ringana na garama 100 ryavamo calories 47), bityo kuyarya bikaba byakurinda kuryagagura ibyo udakeneye kenshi, bikagufasha guhorana ibiro bikwiye.

7. Umuneke

Umuneke ubonekamo calorie nkeya ugereranyije n’intungamubiri zibonekamo (uringaniye ubonekamo calories 100). Ni isoko nziza y’imbaraga nko mu gihe umaze gukora sport cg utariye. Ufasha mu gutuma igipimo cy’umuvuduko w’amaraso gihora ku rugero rukwiye, kurinda no kurwanya constipation no kurinda aside nyinshi mu gifu.