HARAGIRIMANA Dieudonne
Ibyo wakora bikagufasha kugabanya ibiro nyuma yo kubyara
1. Konsa
Amashereka afasha umwana gukura neza kandi akagufasha kugabanya ibiro
Mu gihe wifuza kugabanya ibiro, ikintu cya mbere ugomba gukora ni ukonsa, usibye kuba bifitiye akamaro kanini cyane uwo wibarutse, konsa bigira uruhare runini mu kugarura imikorere isanzwe y’umubiri nyuma yo kubyara.
Mu gihe utwite ibinure biriyongera, umubiri ugatangira kwinangira k’umusemburo wa insulin ndetse n’urugero rw’amavuta atandukanye rukajya hejuru mu mubiri. Ibi byose bigabanywa no konsa.
2. Gukora sport byibuze iminota 30
Hagati y’amezi 2 na 3 ubyaye, ushobora gutangira sport, gusa kuri benshi bisaba umwaka ngo ube ugaragaje impinduka
Nyuma y’amezi 3 ubyaye, umubiri wawe uba washobora gukora imyitozo ngorora mubiri kandi ikomeye. Gukora sport kenshi ni uburyo bwiza bwo gutakaza ibiro nyuma yo gutwita.
Ushobora gutangira ukora sport zoroheje, mu rwego rwo kwirinda kuba wakwinaniza cg wakwivuna cyane.
Zimwe mu zo twavuga; kugenda n’amaguru ahantu harehare, kwiruka buhoro buhoro, koga, kuzamuka umusozi, kunyonga igare ndetse n’izindi zikorerwa muri gym (aerobics).
Hari ubwoko bwa yoga kandi nabwo bwagufasha gutakaza ibiro.
3. Kunywa amazi cyane
Buri muntu wese wifuza gutakaza ibiro, ntugomba na rimwe kwicisha inyota umubiri wawe. Kunywa amazi kenshi ku munsi, bifasha mu mikorere y’umubiri ituma hatwikwa ingufu (calories) nyinshi.
Mu gihe ushaka kugabanya ibiro nyuma yo kubyara, ugomba kunywa byibuze hagati y’ibirahuri 8 n’10 by’amazi ku munsi.
Gusa abantu bose bitewe n’uko bangana ntubakenera urugero rungana rw’amazi, imirimo bakora ndetse n’aho baba.
Uburyo ushobora kumenya niba unywa amazi ahagije, ni ukureba ibara ry’inkari zawe, ziba zigomba kuba zidafite ibara, mu gihe unywa amazi ahagije.
4. Kurya neza
Kurya indyo yuzuye kandi ikungahaye ku ntungamubiri ni ingenzi cyane, kuko bigufasha mu kubona amashereka ahagije, ndetse bikaba byakurinda kugira ibiro birengeje urugero.
Aho kurya amafunguro atagufitiye akamaro (nk’amafiriti, fanta, injugu, imigati, n’ibindi), ugahitamo akize cyane kuri fibres atuma ugira ubuzima bwiza kandi ukamara igihe uhaze.
Ugomba kurya kandi ibiryo bikungahaye kuri calcium, proteyine ndetse na omega-3 fatty acids (iboneka cyane mu mafi)
Ariko kandi sibyiza kurya ibiryo byinshi icya rimwe, ushobora kugenda urya ducye, amasaha atandukanye mu rwego rwo gutuma ibipimo by’isukari mu maraso biguma ku rugero rukwiye kandi bikakurinda kurya ibyo udakeneye.
5. Kwirinda stress
Nyuma yo kubyara, inshingano ziba nyinshi cyane, bigakomerera ababyaye bwa mbere, ndetse bikaba byanabahoza kuri stress idashira.
Mu gihe wifuza kugabanya ibiro nyuma yo kubyara ugomba kwirinda no gushaka uburyo bwose ugabanya stress.
Byaragaragaye ko yongera umusemburo wa cortisol mu maraso, umusemburo utera kwiyongera ibiro, cyane cyane ibinure byo ku nda.
