Kubakunda imyitozo ngororamubiri, guhitamo niba ugomba gushyira imbere kugabanya ibiro cyangwa kongera imitsi ni amahitamo asanzwe kandi atoroshye. Intego zombi ziragerwaho kandi zirashobora gufashanya, ariko intego yawe yibanze igomba guhuza intego zawe bwite, imiterere yumubiri nubuzima bwawe. Hano haribisobanuro byuzuye bigufasha gufata icyemezo cyuzuye.
Gutakaza ibiro hamwe no Kunguka Imitsi
Gutakaza ibiro
• Intego:Kugabanya uburemere bwumubiri muri rusange, cyane cyane kugabanya ibinure byumubiri.
• Uburyo:Ihuriro ryibiryo bya calorie hamwe no kongera imyitozo ngororamubiri.
• Inyungu:Kunoza ubuzima bwimitsi yumutima, kugabanya ibyago byindwara zidakira, kongera umuvuduko, no kongera ingufu.
Kunguka imitsi
• Intego:Kongera imitsi n'imbaraga.
• Uburyo:Ihuriro ryimyitozo yo gutoza imbaraga hamwe nimirire ya calorie irenze hamwe no gufata proteine ihagije.
• Inyungu:Kunoza metabolism, guhuza umubiri neza, kongera imbaraga, no kongera imikorere yumubiri.
Ibintu tugomba gusuzuma
Imiterere yumubiri
• Niba ufite ibinure byinshi mumubiri, kwibanda kugabanya ibiro birashobora kuba byiza muburyo bwambere kugirango ubuzima bwawe bugerweho.
• Niba unanutse ariko ukaba udafite ibisobanuro byimitsi, gushyira imbere imitsi irashobora kugufasha kugera kumubiri wimitsi.
Intego zo Kwitwara neza
• Kubwintego zuburanga nko kugera kumubiri no kumitsi, ushobora gukenera guhinduranya hagati yigihe cyo gutakaza ibiro (gukata) no kwiyongera kwimitsi (kubyimba).
• Ku ntego zishingiye ku mikorere, nko kuzamura imbaraga cyangwa kwihangana, kongera imitsi bishobora gufata umwanya wa mbere.
Ibitekerezo byubuzima
• Tekereza ku buzima ubwo aribwo bwose. Kugabanuka birashobora kunoza cyane imiterere nka hypertension, diyabete, hamwe nibibazo bihuriweho.
• Kwiyongera kw'imitsi birashobora kongera ubuzima bwa metabolike, ubwinshi bw'amagufwa, kandi bikagabanya ibyago byo kuba sarcopenie (gutakaza imitsi bijyanye n'imyaka).
Ibibazo Rusange Byashubijwe
1. Nshobora gutakaza ibiro no kongera imitsi icyarimwe?Nibyo, birashoboka, cyane cyane kubatangiye cyangwa abantu bagaruka kumyitozo nyuma yikiruhuko kirekire. Iyi nzira izwi nka recomposition yumubiri. Irasaba indyo yuzuye yitonze hamwe na gahunda y'imyitozo itunganijwe neza.
2. Nkeneye poroteyine zingahe?Kugira ngo imitsi yiyongere, gerageza garama 1,6 kugeza kuri 2,2 za poroteyine kuri kilo yuburemere bwumubiri. Kugabanya ibiro, kugumana intungamubiri nyinshi (hafi garama 1,6 kuri kilo) bifasha kurinda imitsi mugihe kiri muri calorie.
3. Ni ubuhe bwoko bw'imyitozo ngomba gukora?
• Kugabanya ibiro: Shyiramo uruvange rw'umutima (nko kwiruka, gusiganwa ku magare, cyangwa koga) n'amahugurwa y'imbaraga. Cardio ifasha gutwika karori, mugihe imyitozo yingufu ifasha kugumana imitsi.
• Kugira ngo imitsi yunguke: Wibande ku myitozo yo gutoza imbaraga nka squats, deadlifts, kanda intebe, n'imirongo. Kurenza urugero kurenza (kongera buhoro buhoro uburemere cyangwa kurwanya) ni urufunguzo.
4. Indyo ifite akamaro kangana iki?Indyo ni ingenzi kuri izo ntego zombi. Kugabanya ibiro, icyuho cya calorie ni ngombwa. Kugira ngo imitsi yiyongere, kalori isagutse hamwe na poroteyine ihagije irakenewe. Kurya ibiryo byuzuye intungamubiri no kuguma mu mazi ni ngombwa kubuzima muri rusange no gukora.
5. Nakurikirana nte iterambere?
• Kugabanya ibiro: Kurikirana impinduka muburemere bwumubiri, gupima umubiri, hamwe nijanisha ryibinure byumubiri.
• Kugirango imitsi yiyongere: Kurikirana imbaraga ziterambere, gupima imitsi, nimpinduka mumiterere yumubiri.
Umwanzuro
Waba uhisemo kwibanda ku kugabanya ibiro cyangwa kongera imitsi, urufunguzo ni uguhuzagurika no kwihangana. Sobanukirwa n'umubiri wawe, shiraho intego zifatika, kandi uhuze inzira yawe uko utera imbere. Wibuke, gahunda yuzuye ikubiyemo imyitozo yumutima nimiyoboro yimbaraga nimbaraga, hamwe nimirire myiza, nibyingenzi kugirango umuntu atsinde igihe kirekire murugendo urwo arirwo rwose.
Igihe cyo kohereza: Kanama-10-2024