Imigani 7 y'imyitozo ngororamubiri, urabona niba ubyifuza?

Ibitekerezo bitari byo ku buzima bw'umubiri bikunze kugaragara nk'ibyangiza kurusha ibyiza. Byaba ari ukwemera ko imyitozo ngororamubiri ndende ihora ari myiza cyangwa guterura ibyuma bizagutera umubyibuho ukabije, ibi bitekerezo bishobora gutera imvune no kubangamira iterambere ry'intego zo kugira siporo. Ni ngombwa ko siporo irushaho kuba nziza kandi ifite ubumenyi buhagije, ukurikije ibyo umuntu akeneye n'ibyo adashobora gukora.

Imyitozo ngororamubiri ndende ishobora kugira akamaro kanini

Si ngombwa buri gihe kwihatira kugera ku rugero runaka kugira ngo ubone imyitozo ngororamubiri myiza. Kumara amasaha menshi uri ku igare ryo guterura ibyuma bishobora gutera imitsi kunanuka cyangwa imvune nyinshi. Ni ngombwa kandi gutekereza ku mikoreshereze ikwiye y'ibikoresho, kuko bishobora no kugira ingaruka ku gukomereka. Ahubwo, gerageza kugabanya gahunda yawe hagati y'imyitozo ngororamubiri, imyitozo yo kugenda, n'imyitozo yo kwirinda kugira ngo wibande ku matsinda yose y'imitsi ku buryo bungana kandi wongere uburyo butandukanye mu myitozo yawe. Ibi bishobora gufasha kwirinda imvune no gutanga umusaruro ufatika.

Nta bubabare, Nta nyungu

Imvugo ngo "nta bubabare, nta yunguka" ikunze gukoreshwa mu gushishikariza abantu kwihata mu gihe bakora imyitozo ngororamubiri. Nubwo ari ngombwa kwihata rimwe na rimwe, kubikora kenshi bishobora gutera imvune no kubangamira imikorere yawe. Mu by'ukuri, kwihata cyane buri gihe bishobora gutera indwara yo gukora imyitozo ngororamubiri irenze urugero, ishobora kugira ingaruka ku bushobozi bw'imitsi yawe bwo gukira, ku byiyumvo byawe, ku budahangarwa bw'umubiri, n'ibindi. Bishobora kandi kubangamira ibitotsi byawe kuko imyitozo ngororamubiri irenze urugero ishobora gutuma urushaho gukora imyitozo ngororamubiri.

Ubushakashatsi bwibanze ku banyeshuri b’imikino ngororamubiri bwagaragaje ko abantu bongereye imbaraga zabo mu myitozo vuba bari bafite ibyago byinshi byo kubabara mu ngingo zoroshye ugereranije n’abagiye bageraho buhoro buhoro intego zabo kandi bakabasha kwirinda imvune. Uburyo bwiza ni ugukora buhoro buhoro ugera ku ntego zawe aho kugerageza gukora byinshi icyarimwe.

Ongera poroteyine kandi ugabanye ibinure n'ikarubohidrati

Indyo yibanda cyane kuri poroteyine ariko ikagabanya karubohidrati n'ibinure ishobora kutagira akamaro nkuko ubyibwira. Nubwo ari ngombwa kwirinda kurya karubohidrati nyinshi n'ibinure byuzuye, poroteyine si igisubizo cyangwa garanti rusange yo kugabanya ibiro. Mu by'ukuri, kurya poroteyine nyinshi bishobora kongera ibyago byo kurwara indwara z'umutima n'umubyibuho ukabije.

Inyama nyinshi zirya inyama zibona poroteyine ihagije buri munsi zitagombye kwishingikiriza ku misego cyangwa inyongeramusaruro. Muri rusange, kugira ounces 2-3 za poroteyine idafite ibinure kuri buri funguro birahagije kugira ngo umubiri ugire imbaraga.

Hari uburyo bumwe bwo kuvura abantu bwatumye abantu birinda karubone n'ibinure burundu, bavuga ko bizatuma bagabanya ibiro. Ariko, karubone itanga imbaraga kandi ni isoko y'agaciro y'ibikomoka kuri karubone. Karubone zose si ko zigereranywa, bityo ni ngombwa gushyira imbere karubone zigoye nk'imbuto, ibishyimbo n'umuceri w'umukara.

Ni ngombwa kandi gushyira ibinure byiza mu mirire yawe, nk'ibinure bya polyunsaturated na monounsaturated, ari ingenzi ku mikorere y'ubwonko. Aho gukurikiza indyo irimo ibinure bike, gerageza gushyiramo ibinure byiza biva mu masoko nka avoka, amavuta ya elayo na kokonati, imbuto za chia, n'ibindi biribwa birimo aside irike ya Omega-3.

Guterura ibiremereye bizagutera kugira umubyibuho ukabije

Kimwe mu bintu bikunze kugaragara ku bijyanye n'imyitozo ngororamubiri ni uko bizagutera kugira umubyibuho ukabije n'imitsi. Nubwo ari ukuri ko guterura ibiremereye bishobora kugufasha kubaka imitsi, si garanti. Mu by'ukuri, ku bagore by'umwihariko, ibintu bikomoka ku misemburo akenshi bibuza imitsi minini gukura. Aho kwirinda guterura ibiremereye, ni ngombwa kubishyira muri gahunda yawe yo gukora siporo kugira ngo ubone inyungu zitandukanye zirimo kunoza ubuzima bw'umutima, ingingo zikomeye, metabolism yihuta, imiterere myiza, no kongera imbaraga n'ingufu. Ntutinye guterura ibiremereye - ntibizagutera kugira umubyibuho ukabije keretse iyo ari yo ntego yawe yihariye hamwe n'imyitozo n'imirire.

Gutwika ibinure: Kugabanya ibinure byo mu nda gusa?

Ntibishoboka kwibanda ku gutakaza ibinure mu bice bimwe na bimwe by'umubiri binyuze mu myitozo yibanda kuri ako gace gusa. Urugero, gukora imyitozo ngororamubiri ntibizatwika ibinure biri hafi y'amagufwa yawe. Ni ngombwa kandi kumenya ko igifu cyiza kizagaragara gusa iyo ibinure by'umubiri wawe byose biri hasi. Nubwo imyitozo yo kwitandukanya n'abandi nka imyitozo ngororamubiri n'iy'amapine ishobora kugira akamaro ko kugira imbaraga z'imitsi no kugumana imbaraga, ntabwo ituma habaho ihungabana rihagije ry'imikorere y'umubiri ku buryo rigira uruhare runini mu gutakaza ibinure mu gace runaka. Kugira ngo ugabanye ibinure mu gice icyo ari cyo cyose cy'umubiri wawe, ni ngombwa kwibanda ku kugabanya ibiro muri rusange binyuze mu myitozo ngororamubiri n'indyo nziza.

Imyitozo ngororamubiri si bwo buryo bwonyine bwo kugabanya ibinure

Nubwo ari ukuri ko cardio ishobora kuba igikoresho cy'ingirakamaro mu gutwika ibinure, si cyo kintu cyonyine cyangwa cy'ingenzi cyane mu kugabanya ibinure neza. Mu by'ukuri, ubushakashatsi bwagaragaje ko imyitozo ngororamubiri n'imyitozo ngororamubiri bigira akamaro cyane mu kugabanya ibiro no kunoza imiterere y'umubiri. Gahunda zacu z'imyitozo ngororamubiri muri siporo yacu ya West London zafashije abanyamuryango benshi kugera ku musaruro mwiza batishingikirije ku myitozo gakondo ya cardio. Ahubwo, twibanda ku buryo buringaniye burimo imirire ikwiye, imyitozo ngororamubiri, n'imyitozo ya buri munsi, ndetse no gukora imyitozo ngororamubiri mu gihe gikwiye. Wibuke ko buri muntu ari umwe kandi ikimunogeye gishobora kudakora ku wundi. Kubwibyo, ni ngombwa gushaka uburyo bwihariye bukunogeye.

Ugomba kwitoza buri munsi kugira ngo ugere ku ntego zawe zo gukora siporo

Gukora imyitozo ngororamubiri buri munsi bishobora kuba atari ngombwa kugira ngo ugere ku ntego zawe zo kugira siporo. Ndetse n'abakinnyi b'abahanga, bazwiho gukora imyitozo ngororamubiri ikomeye, bafata iminsi yo kuruhuka kugira ngo imitsi yabo igaruke. Iyo dukora imyitozo ngororamubiri, tuba ducagagura imitsi, kandi imibiri yacu ikenera umwanya wo gusana no kongera kubaka iyi mitsi kugira ngo ikomere. Aho kwishingikiriza gusa kuri siporo, gerageza gushyiramo ubundi buryo bwo gukora siporo mu bikorwa byawe bya buri munsi, nko kugenda n'amaguru, kuzamuka ingazi, gukina siporo, cyangwa no gukina n'abana bawe muri pariki. Ibi bikorwa bishobora gutanga uburyo "butagaragara" bw'imyitozo bushobora kugira ingaruka nziza ku buzima bwawe busanzwe butarinze kurenza umubiri wawe.

# Gahunda y'amahugurwa y'iminsi 7 udashobora kubura!