Mu gihe wifuza gutakaza ibiro ni ngombwa kugira intego zishoboka; ntiwumve ko icyo wakora cyose wahita utakaza ibiro 10 mu cyumweru; kugabanuka kw’ibiro bifata igihe, bitewe kandi n’imiterere y’umubiri wawe, kuko buri wese atandukanye n’undi.
Impamvu 7 zituma udatakaza ibiro:
1. Kudafata proteyine zihagije
N’ubwo benshi bifuza gutakaza ibiro usanga ibikungahaye kuri proteyine nk’inyama, amagi aribyo birinda cyane, ariko siko bikwiye. Proteyine ni ingenzi cyane mu kugufasha gutakaza ibiro, kuko zifasha mu mikorere y’umubiri ndetse zikagufasha gufata calories (ingufu ziboneka mubyo urya) nke.
Proteyine zifasha kwirinda kuryagagura, kuzifata cyane cyane ku ifunguro rya mu gitondo bifasha kumva uhaze igihe kirekire, bityo nturye cyane ibyo umubiri udakeneye.
2. Kurya calories zirenze izo umubiri ukeneye
Mu gihe wifuza gutakaza ibiro, ni ngombwa cyane ko wita kuri calories winjiza; ntabwo ugomba kwinjiza iziruta izo ukoresha. Ni ngombwa kureba neza ko mu byo ukunda kurya, hatarimo ibirimo calories nyinshi, ibyo ukabyirinda.
3. Kudahekenya bihagije ibyo urya
Guhekenya neza cyangwa se gukanja ibyo uri kurya, bifasha guhaga vuba no kumara igihe kinini uhaze ndetse no kutarya byinshi, bityo ukabasha kugera ku ntego yawe yo gutakaza ibiro.
Uretse kugufasha gutakaza ibiro guhekenya neza ibyo uri kurya, bigufasha kumva neza uburyohe no kubyishimira. Bimwe mu byagufasha kubigeraho neza, harimo kwirinda kurya uri kuri telephone cyangwa se uri kureba televiziyo.
4. Guhora uryagagura cyane
Mu gihe uri ku rugendo rwo gutakaza ibiro, inshuro urya ku munsi zigira uruhare mu kugena calories winjiza. N’ubwo byaba ari kurya aka biscuit kamwe, cg se irindazi, ibyo urya byose bigira uruhare ku ngufu (calories) winjiza.
Niba wifuza gutakaza ibiro, ni ngombwa kwirinda kuryagagura kenshi, ukarya inshuro nke kandi ukibuka guhekenya neza ibyo urya.
5. Kunywa cyane ibinyobwa birimo isukari
Kuva cyera benshi bifuza gutakaza ibiro usanga bareka amavuta, ahubwo bakihata cyane isukari. Nyamara iri ni ikosa rikomeye cyane; kuko isukari iza mu bintu bya mbere byongera umubyibuho bishobora no gutera indwara y’umubyibuho ukabije. Mu gihe ufite gahunda yo gutakaza ibiro, ni ngombwa kwirinda fanta, imitobe yongerwamo isukari, n’ibindi binyobwa byose biryohera.
6. Kudahindura siporo ukora
Mu gutakaza ibiro nta sport y’ubwoko bumwe yagufasha kubigeraho, ahubwo sport zitandukanye. Yaba guterura ibyuma, kwiruka, koga, kunyonga igare, cardio zikorerwa muri gym, ibyo byose kugenda uhinduranya bifasha umubiri gukoresha cyane ibinure, no kubaka umubiri; calories zigakoreshwa bityo ukabasha gutakaza ibiro.
7. Kudasinzira bihagije
Nk’uko ibyo urya ari ingenzi cyane mu kugufasha gutakaza ibiro, no kuryama ni uko. Gusinzira bihagije bituma uburyo umubiri ukoresha calories buhora ku rugero rukwiye.
Ubushakashatsi butandukanye bwakozwe bwerekana ko kudasinzira bihagije biri mu bitera kwiyongera ibiro, kuko benshi bataryama bihagije bakunze kuryagagura kenshi.
Uretse izi mpamvu zishobora gutuma ibiro bitagabanuka nk’uko ubyifuza, hari izindi tutavuze aha; nko kutanywa amazi ahagije, gukomeza kunywa inzoga nyinshi, kurya ibiryo byahinduwe (processed foods). Uretse ibi kandi hari n’indwara zimwe na zimwe zishobora gutuma udatakaza ibiro.
Src:www.healthline.com