Fitness

Guta ibiro 15 nta sports akoze yarabishoboye, dore uko nawe wabikora

21/08/2020
guta ibiro

Muraho neza, amakuru yanyu? Uyu munsi tubazaniye inkuru y’ukuntu wata ibiro udakoze sports. Mu minsi ishize twabasangije sports wakora buri munsi ugata ibiro muri quarantine. Ninde wazigerageje? Ziriya sports zari zikomeye banange. Bamwe muri mwe mukaba mwaribajije muti ese nta kuntu umuntu yananuka adakoze sports? Igisubizo ni YEGO BIRASHOBOKA. Video y’uyu munsi ni uyumubyeyi washakaga guta ibiro nyuma yo kubyara. Bitewe n’ubuzima bwe nta mbaraga ndetse n’umwanya yabonaga byo gukora sports. Adusangiza rero ukuntu yabigenje ngo ate ibyo biro, twagiye:

Atangira avugako uburyo bwa mbere bwiza bwo guta ibiro ari uguhindura imirire no gukora sport icyarimwe. Ariko ku bantu badakunda sports nabyo ntacyo gusa ku muntu wabishobora sports ni nziza. Abenshi ibi sibyo byabazanye so twirebere uko umuntu ananuka nta sports akoze:

1) Kureka amasukari n’ibindi bibi nkayo

Ikintu cya mbere ni ugukuramo ama biscuits, ama fromage, ama fanta, inzoga, ngaho pizza, n’ibindi biryo byose bigira calories nyinshi cyane kandi bitarimo intungamubiri. Ikindi kintu avuga umuntu agomba kureka ni ukunywa amata nibintu byose biyavaho, iki kirambabaza ku giti cyanjye kuko ndayakunda nkakajangwe ??. Ariko iminsi imwe nisanga ntari kuyanywa cyane ndabibona ko ntangira guta ibiro.

Inyongera irenze kunanuka yo kureka ibi biryo byose ni uko bishobora gutuma ibiheri ugira bishira. Ibiryo bibamo amavuta n’amasukari menshi cyane burya bitera ibiheri, ibaze rero imirire yawe uyihinduye ukananuka n’uruhu rwawe rugacya icyarimwe. Ndumva ntako byaba byisa.

2) Kurya indyo y’uzuye

Avugako buri ndyo ugiye kurya ugomba kuryamo ibiribwa bitera imbaraga (complex carbs), ibiribwa by’ubaka umubiri (proteins), imboga (vegetables) ndetse na healthy fat (mumfashe iki sinzi uko bacyita mu kinyarwanda). Avugako umubiri wawe uba ucyeneye ibi bintu byose kugirango ubashe gukora neza kandi burya umubiri utabona intungamubiri zose ucyenera no kunanuka biragorana. Urugero atanga ni nk’ibintu arya mu gitondo, atogosa igi akarikatamo uduce duto akarishyira ku mugati yasizeho avoca. Umugati ni ikiribwa gitanga imbaraga, igi ni ikiribwa cy’ubaka umubiri, avooca ni ikiribwa kirimo healthy fat.

Ku bantu bajyaga batangira kugerageza kunanuka mukareka inyama zose, si ngombwa ndetse si na byiza. Umubiri wawe uba uzikeneye, ushobora kuzigabanya ariko kuzireka burundu ntacyo byagufasha. Kumenya urugero uziryamo nicyo kingenzi cyane, turaza kubivugaho neza mu kanya. Hagati aho ariko muri iyo ndyo yuzuye dore uko abigabanya akora ku buryo imboga ziba 40%, proteins 30%, healthy fat 15%, carbs 15%. Imboga kuzirya arizo nyinshi birananura, kandi noneho na protein kuko zikuza inyama ntango zifasha ibinure kwiyongera ahubwo bivaho. Ibi bintu ni ubwenge kabisa.

3) Gutegura ibiryo mbere

Nyuma yo kwiyemeza ibiryo ugiye kuzajya urya, biba byiza iyo utetse ibiryo by’iminsi myinshi ukabibika. Ndabyumva ko hari abantu ibi bitashobokera ariko ku bantu bafite frigo iyi ni inama nziza cyane. Hari nk’abantu babizi neza ko kimwe mu bintu bibabyibushya ari ukurya muri restaurants saa sita, akaba kandi nanone atabasha gutaha ngo arire mu rugo. Wagura akantu keza ko gupfunyikamo ibiryo, ubundi muri weekend ugateka ibiryo uzarya urya saa sita ku kazi. Ku kazi mubaye mufite microwave wabishyushya ugezeyo, ntayo mufite kandi washaka akantu ko gupfunyikamo gashyushya.

Ikindi kandi nanone hari igihe iyi regime yawe ugiyeho abandi bantu mu rugo baba batayikeneye, ukaba wasanga uriye ibyabandi bariye utananuka. Tuvuge iwanyu mwese mwikundira amafiriti kandi iyo bayatetse urya menshi, ufite ibiryo byawe watetse mbere basi bikwibutsako ufite gahunda uriho. Iki ni ikintu numva buri muntu cyamufasha, kabisa gufata icyemezo cy’imirire yawe ni ingenzi cyane mu guta ibiro.

4) Kujugunya ibintu byose bikubyibushya

Haaaa aha sasa niho abenshi bagiye kurira. Nimba ufite udukarito twa biscuits, chocolat zibitse ahantu, ice cream itajya ibura muri frigo byose jugunya. Okay simvuze kujugunya kujugunya ntango tugamije kwangiza ibiryo, bihe abandi bantu babirye wowe ntubikoreho. Ukore ku buryo nta kintu nkicyo na kimwe usigarana, birababaje ndabizi ariko tecyereza kuri iyo nda ufite udashaka. Ushaka inka aryama nkazo, urashaka gusubirana agataye kawe bikorere. Wikishukashuka ngo ntacyo ndabigumana sinzabirya. Nshuti, twembi turabiziko uzagira wa munsi uzaba wumva wapi ubuzima bwabishye ubirye. Bibaye bitari mu nzu ariko uwo munsi waminjirirwa ariko ntango wakica akazi kose warumaze iminsi ukora. Nimba ucyeneye ubufasha mu gukora ibi, ubusabe ariko bikorwe.

5) Kurya utuntu ducye tukuryohera

Muhumure nubwo twabambuye chocolat na biscuits zanyu zose ntango bivuzeko nta kintu kiryoshye uzongera kurya. Turabiziko iyo wiyimye ikintu ukunda burundu ntango ubishobora igihe gifatika, birangira uri kubirya noneho byinshi kurusha mbere. We rero ukuntu yabigenje ni uko nijoro iyo uwo munsi yubahirije imirire ye neza, arihemba akarya utuntu turyoshye. Sasa rero tuvuge ukunda pringles, nufungura igikopo cyayo ukagenda urya imwe imwe ntuzamenya uko zose uzimaze, na biscuits ni kimwe. Atugira inama rero yo gufata isahani ukavuga uti iyo nitwaye neza nihemba biscuits 5, ugafata izo eshanu ukazirya zashira ukarekera. Nshuti zanjye umunsi utazaba wariye ibintu wagombaga kurya ntango wihemba. Nimba wagiye gusura umuntu bakaguha fanta ukaba utari kuyanga ubwo iryo joro nta biscuits urya.

IBANGA SASA RYA NYARYO RYO GUTA IBIRO

Mutege amatwi neza sasa noneho, aha niho ruzingiye. Ku muntu wese uri serious ushaka guta ibiro ugomba kumenya calories wariye na calories umubiri wawe ukoresha. Kugirango unanuke ugomba kuba urya calories nkyeya kurusha izo umubiri wawe ukoresha. Dore uko wabibara rero

Calories umubiri ukoresha ku munsi

Kugirango umenye calories umubiri wawe ukoresha, wajya kuri uru rubuga ugashyiramo imyaka yawe, nimba uri umugore cyangwa umugabo. Uburebure bwawe, ibiro ufite nonaha ndetse n’ubwinshi bwa sports ukora. Inama atugira ni uko niyo waba ukora sports ariko ukaba koko ushaka kunanuka utazongereye washyiraho ko ntazo ukora. Bityo ukamenya calories umubiri wawe ukoresha mu busanzwe niyo waba nta sports ukora, kandi abenshi nibyo twishakira.

Calories ugomba kurya ugata 1Kg mu byumweru 2

Tuvugeko sasa nyuma yo gushyiramo ibi byose, bakubwiyeko umubiri wawe ukoresha calories 1700, uru ni urugero buri muntu agira umubare utandukanye kuko imibiri yacu itandukanye. Kuri uwo mubare wabonye urakuraho 200, ubwo ku rugero rwacu wasigarana calories 1500. Izo nizo ushaka kutazajya urenza mu mirire yawe ya buri munsi. Ukurikije ibintu byose byavuzwe haruguru warangiza nturenze uwo mubare, wananuka.

Kumenya calories wariye ku munsi

Ukibaza uti se nabwirwa niki ko nariye ibiryo bitarenze calories 1500 ku munsi? Akoresha app yitwa MyFitnessPal wayishyiramo muri smart phone yawe, ku bafite android wayisanga hano abafite iOS namwe mwayikura hano. Dore uko uyikoresha: buri uko uriye ushyiramo ibyo uriye, ukayibwira ngo mu gitondo ubu ndiye imigati ibiri nasizeho ubuki nyinywesha icyayi cya mukaru. Ikakubarira ikakubwira ngo ibyo biryo ni calories zingana gutya, usigaranye calories izi nizi umunsi wose usigaye. Iyi app uyikoresheje, ukibwiza ukuri ukajya ushyiramo ibintu wariye koko kandi nturenze ya ntego yawe kabisa wananuka. Wajya uta ikiro kimwe buri byumweru bibiri.

Ushobra kumva uku kunanuka bitari kwihuta, ariko tecyereza igihe umaze ugerageza kunanuka. Ibaze mu mezi 3 utaye ibiro bitandatu, urambwirako iyo mpinduka waba utayibona? Urambwirako byaba biri gutinda? Bantu banjye ntimuziyicishe inzara ngo mukurikiye kunanuka mutazamera nka ba bandi usanga barwaye. Ntuziyice wihora ko ngo ufite ibiro byinshi kurusha ibyo wifuza.

Uzajye wibuka buri kwezi cyangwa buri mezi abiri wipime ibiro ufite wongere ubare calories umubiri wawe ukoresha ubundi unamenye calories utagomba kurenza. Ukomeze utyo kugeza ugize ibiro wifuza kugira, icyo gihe kugirango utongera kubyibuha kandi nanone ntukomeze kunanuka, warya ibiryo bihwanye neza nibyo umubiri wawe ukoresha.

Ngayo nguko, ni uko wananuka nta sports ukoze. Ubajije abantu uzi bananutse kabisa bakwemererako harimo ibintu bakoresheje nabo. Byose ni ibintu bisaba discipline ikomeye, uboona byose utashobora kubitangirira icyarimwe wahera kuri kimwe basi, ariko ku muntu kabisa wiyemeje kunanuka 2021 ikazagusanga uri ku murongo tangira ubikore aya mezi 3.5 asigaye uyabyaze umusaruro.

Murakoze gusoma iyi nkuru kandi muyisangize abantu bose muzi bashaka kunanuka. Ibi bikorera bose yaba abagore cyangwa abagabo. Mugire umunsi mwiza ?, ni ahubutaha ??‍♀️??‍♀️.

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1 Comment

  • Reply Seiko Padi Replica 22/08/2020 at 10:00 am

    was excellent

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