HARAGIRIMANA Dieudonne
Ibiro byose waba ushaka gutakaza, gukuraho ibiro biragora. Ntibisaba ko uhindura imirire n’imyitwarire gusa, ahubwo binasaba kwihangana ugategereza uko bigenda bigabanuka.
Benshi bagerageza uburyo bumwe, bakabuvaho bagatangira ubundi bakabona nta mpinduka bakumva ko bidashoboka cyangwa bigoye. Abandi na bo baba bashaka ko ibiro bigenda vuba vuba, babona havaho ducye cyane bakarambirwa
Inkuru nziza ni uko hari uburyo bworoshye bwageragejwe na benshi, bukagaragaza ko bishobora gufasha kugabanya ibiro.
1. Kubara calories urya.
Mu gihe ushaka kunanuka ni imibare idasaba amashuri menshi; ibyo winjiza bigomba kuba bicye kurusha ibyo usohora.
Kubara calories bigufasha kumenya neza ibyo winjiza, bityo waba winjiza ibiruta ibyo usohora ukamenya ibyo uhindura.
2. Kugabanya cyane ibinyamasukari
Nubwo benshi bakunze kwibeshya ko ibinyamavuta aribyo byongera ibiro cyane, mu gihe bashaka kugabanya ibiro bagahagarika kurya ibirimo amavuta byose, ariko sibyo.
Ibinyamasukari cyane cyane ibyahinduwe (harimo ibisuguti, amasukari mva ruganda, imitobe, umuceri, imigati n’ibindi) biba bifite urugero rw’isukari iri hejuru cyane kurusha iyo umubiri ukoresha, kubera byinjira mu mubiri vuba cyane, bitera gusonza vuba bityo ugahora urya kenshi.Iyo amasukari abaye menshi, umubiri uyahindura ibinure, bigatera kwiyongera ibiro.Mu gihe ushaka gutakaza ibiro vuba, gerageza kugabanya ibinyamasukari mu byo kurya byawe.
3.Kurya kenshi ibikungahaye kuri fibres.
Fibres zigenda gahoro mu gifu kandi zigatindamo, ibi bigufasha kumva uhaze igihe kirekire. Mu gihe wumva uhaze, bigufasha kutarya cyane, bityo calories winjiza zikagabanuka.
Imbuto, imboga n’imbuto zitandukanye ni isoko nziza ya fibres zagufasha kugabanya ibiro mu buryo bwihuse.
4. Kunywa amazi menshi.
Kunywa amazi menshi bigufasha gutakaza ibiro mu buryo bworoshye kandi bwihuse. Ushobora kunywa amazi uri kurya, kuko bigufasha guhaga vuba bityo nturye byinshi. Dufashe urugero rwagaragajwe n’ubushakashatsi; abantu banywaga 500 ml z’amazi mbere yo kurya byagabanyije calories bafata ku rugero rungana na 20%.
Kugira ngo ubone impinduka wifuza, gerageza kunywa amazi hagati ya litiro 1 na litiro 2 ku munsi.
5. Kongera ibyo urya bituruka kuri proteyine.
Kugira ngo utakaze ibiro mu buryo bwihuse, gerageza kurya ibikungahaye kuri proteyine.Indyo ikungahaye kuri proteyine byagaragaye iko ifasha mu kugabanya ibinure cyane cyane ibyo ku nda, kurinda uburemere bw’imikaya (muscle mass) ndetse no kwihutisha imikorere y’umubiri.
Proteyine zifasha kandi kugabanya ubushake bwo kurya, bityo nturye calories nyinshi udakeneye.Inyama, ibikomoka ku nkoko n’amafi, utubuto duto n’imboga zimwe na zimwe ni bimwe mu bikungahaye kuri proteyines.
6. Kurya gahoro kandi utuje.
Kurya gahoro gahoro ni ingenzi cyane mu gihe wifuza kugabanya ibiro. Muri iki gihe aho usanga umwanya warabaye mucye ku bantu benshi, usanga abantu bose barya biruka, cg se bahugiye mu bindi.
Kwicara utuje ukarya gahoro gahoro, bifite akamaro kanini, kuko uretse kugufasha kwihutisha kugabanya ibiro no kugabanya kurya byinshi bigufasha ndetse kumva uburyohe bw’ibyo uri kurya kuko uba ubishyizeho umutima.
7. Kuryama igihe gikwiriye.
Nta washidikanya ko kuryama neza bigira uruhare rukomeye mu mikorere myiza y’umubiri.Ubushakashatsi bwakorewe ku bagore 68,183 bari hejuru y’imyaka 16, bwasanze abaryama amasaha 5 cg munsi yaho, bariyongereyeho 1.14 kg kurusha abagore baryama amasaha ageze kuri 7.
Kuryama igihe gito cg se kumara igihe kinini udasinzira neza byongera ikorwa ry’imisemburo itera inzara, bityo ubushake bwo kurya bukazamuka n’ibiro bikiyongera.Gerageza kuryamira amasaha adahinduka kandi uryame igihe gikwiye. Ibi bizagufasha gutakaza ibiro mu gihe gito.
Dusoza, ntitwakwibagirwa uruhare rwa sport. Gufatanya sport, iyo ari yo yose ikoroheye gukora n’ibi byose tuvuze hejuru byagufasha gutakaza ibiro mu buryo bwihuse.
