Mu buzima bwacu bwa buri munsi, usanga abantu bamwe babyibushye abandi bananutse, ugasanga abantu bamwe baterwa ipfunwe n’ingano yabo ndetse bamwe ugasanga baranegura bagenzi babo bitewe nuko bagaragara.
Ese waba ubyibushye cyane, ukaba wifuza kumenya uburyo wakoresha kugirango ubashe gutakaza ibiro mu buryo bwihuse. Ese waba uterwa ipfunwe n’ingano yawe, ibyo tugiye kukugezaho ndizera neza ko bizagufasha kugabanya uko ungana ndetse n’abadafite ibiro byinshi bikabash kwirinda kubyongera.
Ibi n’ibimwe mu byagufasha kugabanya ibiro mu buryo bwihuse cyane:
1.Gerageza kunywa amazi ahagije
Kunywa amazi menshi kandi ahagije ndetse afite isuku, byagufasha gutakaza ibiro mu buryo bwihuse.
Niba wifuza kubona impinduka ku bijyanye n’ibiro byawe, fata gahunda ihamye yo kujya unywa amazi ahagije ari hagati ya litiro 1 ndetse na litiro 3 ku munsi,ibi bizagufasha mu igabanuka ry’ibiro byawe.
2.Gerageza Kuryama igihe gikwiriye kandi amasaha adahinduka
Gerageza kuryama igihe gihagije uruhure umubiri wawe kandi uryamire amasaha adahinduka, Ibi bizagufasha kugabanya ingano y’ibiro byawe mukanya nkako guhumbya.
kumara igihe kinini udasinzira neza,utaruhuka bituma ikorwa ry’imisemburo itera inzara ryiyongera, bityo ubushake bwo kurya bukaba bwinshi bigatuma urya cyane ibiro bikiyongera.
3. Gerageza gukora sport
Gukora imyitozo ngororamubiri n’ingenzi mu buzima bwacu bwa buri munsi, kuko bifasha umubiri gukora neza.
Gerageza gukora sport iyo ariyo yose ushoboye, ugende byibuze urugendo rw’iminota 30, bizagufasha bizagufasha mw’igabanuka ry’ibiro mu gihe cy’ihuse.
4.Kurya kenshi ibikungahaye kuri fibres
Fibres zikunda gutinda mu gifu, bituma umuntu yumva ahora ahaze. Mu gihe wumva uhaze, bigufasha kutarya cyane, bityo calories winjiza zikaba nkeya cyane ugereranije niyo wariye cyane.
Gerageza kurya Imboga n’imbuto zitandukanye kuko zuzuyemo fibres zagufasha kugabanya ibiro byawe mu gihe gito.
5.Kongera ibyo urya bituruka kuri proteyine
Kugira ngo ubashe gutakaza ibiro mu buryo bworoshye, gerageza kurya ibiribwa bikungahaye kuri proteyine.
Proteyine zifasha kandi kugabanya ubushake bwo kurya, bityo nturye calories nyinshi udakeneye.
Gerageza kurya Inyama, ibikomoka ku nkoko n’amafi, utubuto duto n’imboga zimwe na zimwe ku babishoboye kuko ni bimwe mu bikungahaye kuri proteyines.
6.Gerageza kugabanya cyane ibiribwa bifite isukari nyinshi
Nubwo benshi bakunze kwibeshya ko ibinyamavuta aribyo byongera ibiro cyane, mu gihe bashaka kugabanya ibiro bagahagarika kurya ibirimo amavuta byose, ariko sibyo.
Ibinyamasukari cyane cyane ibyahinduwe (harimo ibisuguti, amasukari ava mu nganda, imitobe, umuceri, imigati n’ibindi) biba bifite urugero rw’isukari iri hejuru cyane kurusha iyo umubiri ukoresha, kubera byinjira mu mubiri vuba cyane, bitera gusonza vuba bityo ugahora urya kenshi.
7.Gerageza Kubara calories winjiza mu mubiri
Mu gihe ushaka kugabanya ibiro, buri wese yabishobora kuko ntabwo bigoye, ibyo usohora bigomba kuba byinshi kurusha ibyo winjira mu mubiri wawe, Kubara calories bigufasha kumenya neza ibyo winjiza, bityo waba winjiza ibiruta ibyo usohora ukamenya ibyo uhindura.
Mu gihe utazi uburyo wabara calories, hano hari application washyira muri telephone zikagufasha kumenya uko wazibara. Ushobora gukoresha application yitwa Myfitnesspal cyangwa iyitwa Shealth
Murakoze!! Rwose inkuru zawe ziradufasha