Ibinyomoro bifunze mugikonoshwa gikomeye. Iyo bimaze gukurwaho, imiterere yabyo ubwayo iratangaje - intete ebyiri zimeze nkukwezi zegeranye zegeranye, zipfundikishijwe ikote ryimbuto yijimye yijimye, mu gihe imbere hagaragaza ibara ryera ryera ryera ryijimye kandi rifite ibara ryoroshye, rimeze nkubwonko.
• Imiterere: Ibinyomoro bishya, byujuje ubuziranenge bifite ubwiza bworoshye, ariko ntabwo ari amavuta ya peteroli ya macadamiya; ahubwo, ni igikomere, fibrous nkeya.
• Uburyohe: uburyohe bwabo buragoye kandi buringaniye. Uburyohe bwambere ni impumuro idasanzwe yimbaho yerekana uburakari, cyane cyane ikoti yimbuto ikungahaye kuri antioxyde; nyuma yo guhekenya, amavuta yintungamubiri akungahaye hamwe nuburyohe bworoshye, birekurwa, bikavamo uburyohe bworoshye kandi bukomeye, bwuzuye ubujyakuzimu.
Ibinyamisogwe byatangiriye mu Buperesi (Irani y'ubu) kandi byinjijwe mu Bushinwa n'Uburayi binyuze mu Muhanda wa Silk, birata amateka yo gukoresha mu myaka igihumbi.
• Ibitekerezo by'iburasirazuba: Mu muco gakondo w'ubuzima bw'Abashinwa, kubera ko bisa n'ubwonko bw'umuntu, kuva kera bizera ko “bigaburira ubwonko kandi bikongerera ubwenge” bishingiye ku ihame rya “nk'imiti imeze nka.” Zikoreshwa cyane mu mafunguro yimiti, porojeri, no kwitegura tonic, bigatuma bahitamo neza gushyushya no kugaburira umubiri mugihe cyizuba n'itumba.
• Ibitekerezo by’iburengerazuba: Mu muco w’iburengerazuba, ibinyamisogwe ni ikimenyetso cyubwinshi nubwenge, bikunze kuboneka mu birori byo kwizihiza iminsi mikuru (nka bombo ya Noheri na pisitori) no guteka buri munsi, byerekana ubushyuhe bwumuryango hamwe.
Imyumbati ni kimwe mu biribwa byuzuye intungamubiri nyinshi, bizwi nka “zahabu yo mu bwonko” bw'ubwami bw'ibimera:
• Nyampinga wa Omega-3 ushingiye ku bimera: Bafite aside irike ya alpha-linolenic (Omega-3 ishingiye ku bimera) mu mbuto zose zisanzwe, zikaba ari ingenzi cyane ku buzima bwubwonko, sisitemu yumutima nimiyoboro, hamwe na anti-inflammatory. • Isanduku y'ubutunzi bwa antioxydants: Cyane cyane ikote ry'imbuto ritwikiriye intungamubiri, rikungahaye kuri antioxydants ikomeye nka polifenol na melatonine, irinda selile kwangirika.
• Intungamubiri zuzuye: Itanga kandi poroteyine y’ibimera yo mu rwego rwo hejuru, fibre y'ibiryo, vitamine E, magnesium, umuringa, na zinc, hamwe n'ibindi bintu bigize ibimenyetso.
Ibintu byinshi bihuza ibiryo byo mu burasirazuba n’iburengerazuba, ibinyomoro bifite uburyo bunini bwo guhuza ibiryo, bikwiranye n’ibiryo biryoshye kandi biryoshye, hamwe n’ibishinwa n’iburengerazuba.
1. Gukoresha mu buryo butaziguye: Intete nkeya buri munsi nuburyo bworoshye kandi busanzwe bwo kugaburira umubiri. Kotsa byoroheje birashobora kongera impumuro nziza no kugabanya umururazi.
. Irakoreshwa kandi mubiryo bikonje (nka epinari hamwe na walnut), isupu, kandi nkibigize ifiriti ya firimu (nka seleri na lili ukaranze hamwe na walnut), ukongeramo imiterere nimirire.
3. Gutekera iburengerazuba hamwe nubutayu: Nibisanzwe byahujwe mumigati yigitoki cya ياڭ u, umutuku, ibisuguti, na praline. Bikunze kandi kumeneka no gukoreshwa nka salade hejuru cyangwa ikozwe mumavuta ya ياڭ u (bisa n'amavuta y'ibishyimbo).
4. Amata ya Walnut n'ibinyobwa bya waln nabyo ni ibinyobwa bikomoka ku bimera bikomoka ku bimera.
