Urashaka gutakaza ibiro? Izi nama zirabigufashamo

Bamwe biyiriza ubusa, bakigomwa ibyo bakunda ariko n’ubundi bagakomeza kwibaza impamvu intego yabo itagerwaho. Uyu munsi twaguteguriye inama z’ingenzi zishobora gutuma utakaza ibiro ku rugero ubyifuzaho ndetse n’ubufasha ku bo byananiye.

Dore inama ugirwa n’abahanga mu by’ubuzima

1. Nywa amazi by’umwihariko mbere yo gufata amafunguro: Ni kenshi wagiye wumva ko kunywa amazi byagufasha gutakaza ibiro kandi koko ni ko kuri nk'uko tubikesha urubuga healthline.com. Kunywa amazi bishobora kwihutisha imikorere y’umubiri wawe (body metabolism) ku mpuzandengo iri hagati ya 24 na 30%, mu gihe kiri hagati y’isaha 1 n’imwe n’igice. 

Ubushakashatsi bwagaragaje ko kunywa igice cya litiro y’amazi nibura mbere ho iminota 30 yo gufata amafunguro bifasha umubiri gutakaza ibiro ku kigero kingana na 44%. Niba rero utanywaga amazi kandi ushaka gutakaza ibiro, tangira ubyige.

2. Jya unywa icyayi cy’icyatsi (green tea): Kamwe mu kamaro k’iki cyayi ku buzima bwa muntu harimo no kugabanya ibiro. Icyayi cy’icyatsi kiba cyifitemo ingano nkeya ya caffeine ariko nabwo kiba kinakungahaye ku kindi kinyabutabire cyitwa catechins, cyizwiho gukorana na caffeine bigafatanyiriza hamwe gutwika ibinure mu mubiri w’umuntu. Ubusanzwe iki cyayi cy’icyatsi kirarura, shyiramo ubuki bukeya bugufashe kukinywa niba utakihanganira kukinywera aho, gusa nanone si byiza gukoresha isukari kuko nayo ubwayo ishobora gutuma urushaho kugwiza ibiro.

3. Kora imyitozo ngororamubiri : Iyi niyo nama ikoreshwa na benshi igambiriye kugabanya ibiro. Gukorera imyitozo ngororamubiri ahantu hari umwuka mwiza ni bumwe mu buryo bwifashwishwa mu gutwika ibinure no kugabanya amasukari mu mubiri, ariko nanone ntitwakwirengagiza ko iyi myitozo ituma urushaho kugira impagarike nzima muri rusange tutibagiwe n’ubuzima bwiza bwo mu mutwe.

Si byiza gukora imyitozo ngororamubiri bwakeye cyane kuko umwuka uba wamaze kwandura: zinduka mu gitondo kare kare cyangwa se ukore imyitozo ngororamubiri mu masaha y’igicamunsi. Ni byiza gukorera iyi myitozo ahantu hari ibihingwa kugira ngo urusheho kubona umwuka usukuye. Ni byiza kudahindura gahunda yawe yo gukoreraho imyitozo ngororamubiri.

4. Rya imbuto n’imboga ku rugero rwo hejuru: Imbuto n’imboga zikennye ku binyamasukari zikaba zikungahaye cyane ku byubaka umubiri (fibers), ndetse zifiemo amazi ku rugero rwo hejuru. Imboga n’imbuto ni ingirakamaro ku buzima bwa muntu ku mpamvu nyinshi zitandukanye.

5. Ruhuka bihagije: Ubushakashatsi bwagaragaje ko kudafata umwanya uhagije wo kuruhuka ari imwe mu mpamvu yatuma urwara indwara y’umubyibuho ukabije (Obesity) mu ngeri zose z’abantu. Ku bana, kudasinzira bitera ibyago byo kurwara ‘Obesity’ ku rugero rwa 89% ku bana bato, bikaba 55% ku bantu bakuru.

6. Irinde kuryagagura: Mu gihe uri mu rugendo rwo gutakaza ibiro,inshuro uryaku munsi zigira uruhare mu kugene ibinure(calories) winjiza.Niyo waba uriye akantu koroheje nka Biscuit cyangwa irindazi : ibyo urya byose bigira uruhare ku ngufu winjiza mu mubiri. Niba wifuza gutakaza ibiro, nibyiza kwirinda kuryagagura kenshi, mbese ukarya inshuro nke ku munsi kandi ukibuka guhekenya neza ibyo ufungura.

7. Itoze guhekenya bihagije ibyo urya: Guhekenya neza cyangwa gukanja neza ibyo urya bifasha kumara igihe kinininuhaze ndetse no kutarya byinshi bityoukaba wagera ku ntego yawe yo gutakaza ibiro. Uretse kugufasha kugabanya ibiro, guhekenya neza ibyo urya bituma urushaho kuryoherwa no kwishimira amafunguro yawe. Niba wifuza kubigeraho neza, irinde kurya uri kuri telephone cyangwa se uri kureba televiziyo.

Src: healthline.com