Nkumuhanga mu bijyanye nimirire, inzobere zemejwe ninzobere mu bijyanye n’imirire ya siporo n’inzobere mu bijyanye n’imirire ya siporo ku bakinnyi babigize umwuga, abo mu mashuri makuru, imikino Olempike, amashuri yisumbuye ndetse n’abakinnyi ba siporo, uruhare rwanjye ni ukubafasha kubyaza umusaruro ingamba zo kongera ingufu no kongera ingufu mu kunoza imikorere. Waba utangiye urugendo rwo kwinezeza, kugerageza gukomeza kugira ubuzima bwiza, gukora kugirango uhindure umubiri cyangwa imiterere yimpeshyi, hydrata na lisansi nibyingenzi kugirango ubigereho. Ibi byifuzo birashobora gufasha kongera imbaraga, umuvuduko, imbaraga no gukira no kugabanya ibyago byo gukomeretsa.
Usibye izi nama zihariye, uzirikane ko umubiri wawe uhora muburyo bwo kwitegura cyangwa gusana. Kugirango uhindure imikorere no gukira ugomba lisansi na hydrata mbere na nyuma ya buri myitozo nimyitozo.
Amazi
Tangira imyitozo yawe neza.
Inkari zigomba kuba zoroshye mu ibara kandi zikaba nyinshi mu bunini mbere yuko utangira gukora siporo. Kunywa amazi hanyuma urye ibiryo birimo amazi nk'imbuto, imboga, isupu hamwe na silike mbere yo gukubita umurima cyangwa icyumba cy'uburemere. Kugira amazi meza bizamura imbaraga, umuvuduko no gukomera.
Kunywa amashanyarazi menshi.
Hamwe nogukoresha neza, electrolytite nka sodium, potasiyumu na calcium birashobora gufasha kwirinda kurwara. Kunywa ibinyobwa bya siporo hamwe nudupaki twa electrolyte bivanze namazi birashobora gufasha - kimwe no kongeramo umunyu mubiryo cyangwa kurya ibiryo byumunyu, nkibijumba, isosi ya soya nu muswa - birashobora kongera gufata electrolyte.
Simbuza ibyo wabuze.
Kuri buri pound y'amazi wabuze mugihe cy'imyitozo cyangwa imyitozo, simbuza ayo mazi icupa ryamazi cyangwa ikinyobwa cya siporo. Kubisobanura, icupa risanzwe ririmo hafi 20 kugeza 24. Kurugero, niba utakaje ibiro 5 mugihe cyo kwitoza, uzakenera kunywa amacupa agera kuri atanu cyangwa 100 ounci 100 zamazi mumasaha akurikira imyitozo. Intangiriro nziza ni ukugerageza kunywa 20 ounci nyuma yimyitozo / imyitozo. Niba kandi uri swater iremereye, gerageza kumacupa abiri cyangwa 40 kuri 48 ako kanya. Wibuke ko gusimbuza amazi nyuma yimyitozo ngororamubiri byiyongera kubyo ukeneye bya buri munsi, ibyo kubagore nibura byibuze ibikombe 11.5 cyangwa 90, naho kubagabo ibikombe 15.5 cyangwa hafi 125 kumunsi.
Kunywa, ntugacogore.
Uburyo unywa bushobora gutuma imikorere yawe izamuka cyangwa ikanuka. Kunyunyuza amazi mugerageza kuvoma ntabwo bitanga umusaruro. Umubiri urashobora gukuramo gusa kimwe cya kane (32 ounci) kumasaha ahantu hashyushye kandi huzuye. Hydrate irusha ubwenge, ntabwo ikomeye, unyweye amazi menshi kugeza kuri umunani amazi cyangwa ibinyobwa bya siporo buri minota 20.
Tekereza mbere yo kunywa.
Inzoga nyinshi zirashobora gutuma utakaza amazi, imitsi, ubwiza bwibitotsi hamwe nimikino ngororamubiri. Gira ubwenge mugihe unywa, ibyo unywa nibyo unywa.
Imirire
Ongeramo poroteyine, umusaruro na karubone.
Hitamo ibiryo ukunda nkigice cyibikorwa byawe. Urashobora guhitamo ibiryo urya, ariko gerageza gushyiramo proteine, umusaruro na karubone ya hydrata kuri buri funguro urya.
Irinde gusiba amafunguro.
Kubura amafunguro birashobora kubangamira imikorere yawe niterambere muguhindura umubiri wawe. Intego yo guhuza numubare wamafunguro nibiryo uhitamo burimunsi. Ibiryo ni lisansi yo gukora; ntukemere kwiruka ubusa.
Witondere kurya ifunguro rya mu gitondo.
Ifunguro ryawe rya mugitondo ni amahirwe yo kongeramo lisansi, kuzuza no kongera amazi kugirango umubiri wawe utagomba gukina gufata. Na none, menya neza gushyira proteine, kubyara na karubone ku isahani yawe. Niba unaniwe cyane guhekenya, urusenda rushobora kuba amahitamo meza.
Kora isahani iringaniye kandi igereranijwe.
Kimwe cya kabiri cy'isahani yawe igomba kubyara umusaruro (imbuto n'imboga), kimwe cya kane kigomba kuba proteyine (inyama, inkoko, amata / amata y’amata, amagi cyangwa poroteyine ishingiye ku bimera) naho icya kane cyanyuma kigomba kuba karbasi (umuceri, pasta, quinoa, ibirayi, umutsima cyangwa ibinyampeke). Ikigereranyo cyerekana imikorere itanga ubuziranenge, ubwinshi no guhoraho kugirango bigufashe kongera imbaraga, umuvuduko, imbaraga no gukira.
Emera karubone.
Ibinyomoro biva mu mbuto, amakariso, umuceri, ibirayi, umutsima n'ibigori bitanga amavuta umubiri wawe ukeneye mu myitozo no mu myitozo. Niba ukuyeho karibasi ku isahani yawe, ushobora gusanga gahoro, intege nke kandi unaniwe. Byongeye kandi, kurya karbike nkeya bihatira umubiri wawe gukoresha misa itavunitse nkisoko ya lisansi mugihe imyitozo. Vuga gusa "oya" kuri karubone nziza.
Poroteyine: byinshi ntabwo buri gihe ari byiza.
Poroteyine ikenera irashobora kuva ahantu hose kuva kuri garama 0.5 / pound kugeza hejuru ya garama 1 hejuru yuburemere bwumubiri. Niba rero upima ibiro 120 kandi ukaba ukoresha garama 140 za poroteyine buri munsi, ushobora kuba urya ibirenze ibyo ukeneye kandi ushobora kuba uhindura ibiryo bya karubone ya hydrata ushimangira proteine ukuyemo intungamubiri zose.
Niba ufashe proteine nyinshi kurenza umubiri wawe ushobora gukoresha icyarimwe, igice kizakoreshwa mumbaraga cyangwa kibitswe nkibinure naho ibindi bizakurwaho, bigatuma proteine irenze isesagura ryamafaranga.
Uburyo bwiza ni ugukomeza gufata poroteyine zihagije kandi zihoraho umunsi wose, ukareba neza ko ukoresha ibiryo birimo poroteyine nkibice byose byamafunguro. Itegeko ryiza ni ugushaka byibuze garama 20 kugeza kuri 30 za poroteyine kuri buri funguro, ni nka garama 3 kugeza kuri 4 zinyama, inkoko, amafi, amagi cyangwa foromaje. Niba ukoresheje poroteyine zishingiye ku bimera urashobora guhuza ibinyampeke, imbuto, imbuto, ibishyimbo, amashaza n'ibiryo bya soya kugirango uhuze poroteyine ukeneye.
Gumana ubwenge kandi uzi neza inyongera.
Kuba ushobora kugura ntabwo bivuze ko ugomba. Inyongera niyuzuza amafunguro agamije kugufasha kubona intungamubiri ushobora kubura. Mugihe hariho amahitamo menshi yinyongera, ntabwo asimbuza ibiryo.
Usibye izi nama zokugaburira nimirire, burigihe ubone amakuru yimirire ya siporo uturutse ahantu hizewe. Amakuru atariyo mumirire ni menshi, kandi inama zimwe zishobora kugabanya imikorere ya siporo. Gukorana ninzobere mu bijyanye nimirire ya siporo birashobora kugufasha gufata ingamba no gutandukanya gahunda yimirire kugirango umenye intego zawe muri bije yawe, ibikenerwa byingufu hamwe nubushobozi bwo guteka. Urashobora kubona CSSD- inama yemewe yinzobere mu bijyanye nimirire ya siporo kuri www.eatright.org.
Igihe cyo kohereza: Nyakanga-14-2022