Imikino yo mu itumba

Imyororokere yo hanze hanze ntishobora gukora umubiri gusa, ahubwo irashobora no gukoresha ireme ryubushake, kunoza imbeho yumubiri, birashobora kuvugwa ko bifite inyungu nyinshi.

Igihe cy'itumba ni igihe gikonje cyane cy'umwaka, cyane cyane mu majyaruguru y'Ubushinwa, aho ubushyuhe bushobora kuba munsi ya dogere selisiyusi 20 cyangwa 30. Ariko umwuka ukonje ntushobora kubuza abantu bakunda siporo yo hanze kwiyegereza ibidukikije no guhangana na umuvuduko wa kamere, tutibagiwe gusa nimbeho gusa barashobora gutanga siporo idasanzwe nimyidagaduro kubakunzi ba siporo na shelegi.

* Amashusho ava kuri enterineti

Amashusho kuva kuri enterineti, igitero gihita gisiba

Imyororokere yo hanze hanze ntishobora gukora umubiri gusa, ahubwo irashobora no gukoresha ireme ryubushake, kunoza imbeho yumubiri, birashobora kuvugwa ko bifite inyungu nyinshi.

Nyamara, kugabanuka kwinshi kwubushyuhe bwibidukikije bizagira ingaruka zingaruka kuri metabolism yabantu, ibyo bikenera intungamubiri zitandukanye. Niba dushobora guhindura ubumenyi muburyo bwa siyanse dukurikije izi mpinduka, birashobora kudufasha kurushaho kunoza ireme ryumubiri no kwihanganira ubukonje, niba tudashobora guhindura imirire mugihe, imyitozo ntishobora kugera kubyo wifuza.

Kubwibyo, ugomba gusobanukirwa amahame shingiro yimirire yimikino yo hanze hanze mbere yo kwambara ibikoresho bya siporo kugirango bisohoke.

01 Imikino yo mu itumba igomba kuzuza isukari nyinshi

Bitewe no gutakaza kalori nyinshi mu bushyuhe buke, abantu bakeneye kurya karori nyinshi mu gihe cy'itumba kuruta mu cyi, niyo mpamvu abantu bakunze kumva bashonje mu gihe cy'itumba.Kwongera karori, isukari hamwe no gufata ibinure bigomba kwiyongera. Abantu batuye kandi bakora siporo mukarere ka alpine bagomba kongera muburyo bukwiye gufata amavuta, kuruhande rumwe, bagatanga karori, kurundi ruhande, kongera ibinure mumubiri wabo, bishobora kugira uruhare mukubungabunga ubushyuhe bwumubiri no kurwanya ubukonje.Ariko mubushyuhe bwo hanze ntabwo buri hasi cyane, kandi mubisanzwe kubikorwa byo murugo kubantu, ntibakenera amavuta menshi, ariko bigomba gushingira kumasukari, cyane cyane kuburemere bwabo kwita kubantu ntibongera amavuta.

Igihe cyiza cyo kuzuza isukari ni muri siporo yo hanze, buri minota 20 kugeza 30 ya garama 25 cyangwa zirenga yisukari, kugirango bidashobora gusa gukora imyitozo ngororamubiri gusa, ahubwo n'umubiri ntibyoroshye kunanirwa, nyuma yimyitozo ni myinshi byoroshye gukira, ntabwo bizagira ingaruka kumurimo no kwiga.Isukari yongewe mugihe cyimyitozo irashobora gukoreshwa mumyitozo ngororangingo, nta kurenza urugero no guhindura ibinure. Twabibutsa ko isukari yinyongera ari nziza guhitamo oligosaccharide, ubu isukari mumikino myinshi ibinyobwa ni oligosaccharide, mugihe ibinyobwa byinshi bya karubone ari monosaccharide, kunywa siporo ntabwo bifasha kuzamura ubushobozi bwimyitozo ngororamubiri, na karubone

Imyuka ikuramo karori, bityo ibinyobwa bya karubone ntibikwiriye imyitozo, cyangwa mugihe cy'itumba.

IHITAMO RYA IWF

Ikigereranyo cya siyansi y’amazi na electrolyte, umuvuduko wa osmotic wibinyobwa bisa numuvuduko wa osmotic wamazi yumubiri, kandi ibigize bisa nu icyuya gisanzwe cyumubiri wumuntu, gishobora kuzuza vuba gutakaza amazi, electrolytite nibindi bice biterwa no kubira ibyuya. Byongeye kandi, igipimo cyisukari nacyo cyahinduwe mubuhanga. Imwe muriyo irimo isukari irimo "ikinyobwa cya siporo ya isotonic" ikindi ni ikinyobwa kitarimo isukari "ikinyobwa cya isotonic electrolyte", ibyo bikaba bigabanya aho imyitozo ikorera kugira ngo ihuze ibikenewe mu gihe cy'imyitozo itandukanye.

02 Inyongera ya Vitamine kugirango irusheho kwihanganira ubukonje

Vitamine B1, B2, PP, B6, C na E irashobora guteza imbere cyane kwihanganira ubukonje, cyane cyane iyo abantu batuye mu majyaruguru y’amajyaruguru y’Ubushinwa bakeneye cyane vitamine C kurusha abo mu turere dushyuha cyane. Kugira ngo vitamine zishobora kwiyongera hitamo imboga rwatsi, imboga zitukura n'umuhondo n'imbuto, nibindi, mubihe bimwe bigoye kubona imboga mbisi zirashobora gukoresha imyiteguro ya vitamine kugirango zihimbwe, ndetse zirashobora kurya imboga nshya zihagije, niba umubare muto wimyiteguro ya vitamine, ushobora kugera kubwinyongera bwuzuye n'ingaruka nziza z'ubuvuzi.

IHITAMO RYA IWF

Ibimera n'imboga bitandukanye, N + 1 ubwoko bwimbuto n'imboga, imbere no hanze, birimo imboga rwatsi nimbuto zikomoka ku mbuto: orange, conicherry, pome, imbuto zo mu nyanja, karoti, oati, nibindi, byose kugirango bitezimbere imirire, umubiri ukomeye cyane.Vitamine C ni antioxydants, igumana imiterere yuruhu kandi ifasha gusohora uburozi mumubiri; vitamine B itezimbere ubudahangarwa bw'umubiri; vitamine E yongerera ubudahangarwa na antioxydeant.Mu gihe kimwe, vitamine n’imyunyu ngugu bitandukanye ntibishobora kuba ubwabyo, kugira ngo birinde kubura vitamine n’imyunyu ngugu mu bicuruzwa bimwe, bikomeza ubuzima bw’umubiri, imbaraga zihora kuri interineti.

03 Ongeraho intungamubiri intungamubiri zumunyu ngugu

odium, umuringa nibindi bikunze kugaragara mugihe cyubukonje bukabije bwo kubura ibintu byintungamubiri, kandi amata, umwijima winyamanswa, imboga rwatsi, ibikomoka kuri soya, kelp, ibyatsi byo mu nyanja nibindi biribwa bikungahaye kuri izo ntungamubiri, bityo rero nanone ibiryo bikonje bikunzwe mugihe cy'itumba.

IHITAMO RYA IWF

Ukungahaye ku bimera bikora seleniyumu, triterpène, flavonoide yose, saponine yose, vitamine C, aside amine itandukanye hamwe nintungamubiri 6, isukari 0 ibinure 0 taurine 0 cafeyine, imiti ya Tibet hamwe no gukuramo ibimera, ibintu byiza, nta mutwaro wumubiri, bikwiranye no kwinezeza, imyitozo ngororamubiri ikabije, siporo yo hanze, abantu ba siporo bakabije.Kunywa mugihe cyimyitozo ngororamubiri birashobora guhagarika neza umuvuduko wumutima, kugumana ogisijeni yamaraso, no gufasha kunoza imyitozo ngororamubiri. Kunywa nyuma yimyitozo ngororamubiri birashobora gusana neza imitsi no kunoza umuriro.

Birumvikana ko, usibye amahame yimirire yavuzwe haruguru, imbeho isohoka mbere ntuzibagirwe kwambara ingofero irashobora gukonja, urabizi, 30 kugeza 40% byubushyuhe bwo hanze bwatakaye mumutwe, niba wambaye ingofero, bizagutera mugihe cya siporo yo hanze igihe kirekire, cyane wishimire izuba numwuka mwiza.

BYINSHI GUHITAMO IWF ……