Uburyo 5 bwo kugabanya ibinure byo ku nda udakandagiye muri Gym

Nubwo siporo ari ingenzi, hari ubundi buryo bushobora kugufasha kugera ku ntego zawe z’ubuzima bwiza. Dore uburyo 5 bwizewe ushobora gukoresha nk’uko byemezwa n’abashakashatsi batandukanye:

1. Gabanya isukari n’ibinyobwa biyirimo. Isukari irenze ku rugero ikunze kuba intandaro yo kubika ibinure, cyane cyane ku nda. Kugabanya cyangwa kureka burundu ibinyobwa birimo isukari nyinshi nk’inzoga, imitobe itunganyirizwa mu nganda n’ibinyobwa bisembuye, bigira uruhare rukomeye mu kugabanya ibinure.

Ahubwo, hitamo kunywa amazi asukuye, icyayi kitagira isukari cyangwa ibinyobwa bifite intungamubiri zitagira isukari. 

Imbuto, nk’inyanya na pomme, zibamo isukari karemano (fructose) kandi zitanga intungamubiri n’inyongeramusaruro zifasha umubiri kugumana ubuzima bwiza. Impuguke zivuga ko kugabanya isukari bishobora kugabanya ibinure by’umubiri ku kigero kiri hagati ya 20% na 33% mu gihe cy’amezi 3.

2. Fungura ibiryo bikize kuri Proteyine n’a fibure. Proteyine ni ingenzi kuko ifasha umubiri kubaka imikaya no gutuma umubiri ukoresha ingufu nyinshi mu kuyitunganya, bityo bikongera ubushobozi bwo kurwanya ibinure. Fibure nazo zifasha mu igogora no gutuma uwumva uhaze igihe kirekire, bityo bikagabanya kurya kenshi.

Ushobora kwifashisha ibi byo kurya nk'i bikungahaye kuri proteyine: amagi, inkoko idafite ibinure, amafi, ibishyimbo n’amata y’ifu. Imboga nk’imbwija (broccoli), karoti n’inyanya, n’imbuto nk’amapera, pome, n’inkeri nabyo byagufasha kugabanya ibinure.

3. Koresha ibinyobwa n’ibiribwa byongera gutwika ibinure. Bimwe mu byo ushobora kwifashisha buri munsi harimo: Icyayi cy’icyatsi (Green tea): Gifite intungamubiri zifasha mu kongera igipimo cy’umuriro (metabolism), bityo bigatuma umubiri utwika ibinure vuba. 

Ubushakashatsi bumwe bwerekanye ko kunywa ibirahure 2-3 by’icyayi cy’icyatsi ku munsi bishobora kongera ubushobozi bwo gutwika ibinure ku kigero kiri hagati ya 4% na 17%.

Amafi akungahaye kuri Omega-3: Amafi nka sardine zifasha umubiri kurwanya inflammation, ikunze kugira uruhare mu kubika ibinure ku nda.

4. Kuruhuka neza (Amasaha 8 ku Munsi). Ubushakashatsi bwerekana ko kubura ibitotsi bihagije byongera ibyago byo kongera ibinure by’umubyimba. 

Kuryama amasaha hagati ya 7 na 9 buri joro bifasha umubiri kongera imisemburo igenzura inzara. Ibi bituma wirinda kurya byinshi cyangwa kenshi mu gihe utabikeneye 'Ways to burn belly fat with out gym'.

5. Kunywa Amazi Menshi. Amazi afasha igogora gukora neza, kandi mbere yo kurya nk'i minota 30, kunywa ikirahuri cy’amazi bituma wumva uhaze. Ibi bigabanya amahirwe yo kurya ibirenze ibisabwa n’umubiri. 

Kunywa amazi byongera ubushobozi bw’umubiri bwo gutwika ibinure ku rugero rwa 24-30% mu gihe cy’isaha nyuma yo kuyanywa.

Inama Ziyongera Nubwo kudakora imyitozo ya gym bishobora kugufasha kugabanya ibinure ukoresheje ubu buryo, guhuza izi ngamba n’imyitozo yoroshye nko kugenda n’amaguru iminota 30 ku munsi cyangwa yoga, bizongera umusaruro mu buryo burambye.

Gabanya isukari n’ibinyobwa biyirimo kuko isukari irenze urugero ikunze kuba intandaro yo kubika ibinure, cyane cyane ku nda

Fungura ibiryo bikize kuri Proteyine n’a fibure ibi bizagufasha kugabanya ibinure ku nda no kuringaniza ibiro byawe, uge uzikana no gukoresha imboga

Koresha ibinyobwa n’ibiribwa byongera gutwika ibinure bimwe mu byo ushobora kwifashisha buri munsi harimo nk'icyayi cy’icyatsi (Green tea)Amazi afasha igogora gukorwa neza, kandi mbere yo kurya nk'i minota 30, kunywa ikirahuri cy’amazi bituma wumva uhaze bityo ukaraya bikeRuhuka neza bihagije byibura amasaha 8, ubushakashatsi bwerekana ko kubura ibitotsi bihagije byongera ibyago byo kongera ibinure by’umubyimba