Niba ushaka kongera ibiro bikanga dore impamvu zibitera

Nubwo bivugwa ngo utamiye ntatamure aba yaratamitswe, nyamara kandi hari abantu barya ariko ugasanga ntibashyira uturaso ku mubiri. Bivugwa ko umuntu ananutse iyo afite igipimo cya BMI kiri munsi ya 18.5, ibi bikaba biterwa n’impamvu zinyuranye nk’uko tugiye kubivugaho muri iyi nkuru.

Impamvu nyamukuru zitera kutongera ibiro mu gihe ubyifuza

1. Kutamenya ingano y’ingufu winjiza

Mu byo dukora byose byaba ibyo dukoresha umubiri cyangwa ubwonko, bisaba ingufu kandi izo ngufu nta handi zituruka ni mu byo turya. Bamwe rero usanga binjiza ingufu nkeya ugereranyije n’izo bakoresha, ibi bikaba impamvu ituma bananuka.

2. Imikorere y’imwe mu misemburo

Imisemburo nayo nubwo ijya yirengagizwa ariko igira uruhare mu kuringaniza ibiro by’umubiri. Urugero ni umusemburo wa leptin. Iyo wabaye mwinshi bituma umubiri utakubwira ko ushonje bityo utunure wari wifitiye tukaba aritwo dukoreshwa. Habaho n’abandi imibiri yabo iba itacyumvira uyu musemburo igakora nkaho udahari.

3. Kutagira ubushake bwo kurya

Hari itandukaniro rinini hagati yo gusonza, no gushaka kurya. Inzara cyangwa gusonza ni igihe umubiri wawe ukubwiye ko ushaka kurya naho kugira ubushake bwo kurya ni ibyiyumvo, ntibigombera kuba ushonje cyangwa udashonje. Habaho rero abantu batajya bagira ubushake bwo kurya, niyo ashonje akaba yumva nta bushake bwo kurya.

4. Kugira “igipimo cy’ibiro” kiri hasi

Ubusanzwe buriya, buri wese aba afite igipimo umubiri we waremanywe cy’ibiro agumana mu gihe runaka. Bamwe rero imibiri yabo iba ifite igipimo kiri hasi ku buryo iyo bari kwegera ibiro imibiri yabo ishaka batangira kubura ubushake bwo kurya nuko ibiro ntibikomeze kwiyongera.

5. Ingendo nyinshi za buri munsi

Nubwo bamwe biba batabizi, ariko habaho abantu bahora mu tugendo twinshi twa buri kanya ku buryo umunsi wira akoze nk’urugendo rwa 5km atabizi. Kuzamuka ingazi wongera uzimanuka, kujya guhaha, kuvoma, kujyana umwana ku ishuri, kuzenguruka mu rugo uri mu turimo ni bimwe mu bitwara ingufu nyamara mu buryo utabicyekaga.

6. Kwiha ibiro ntarengwa

Hari abantu badakunda kubyibuha nuko akiyemeza ati ningira ibiro runaka sinzabirenza. Hari igihe rero amara kubigeraho aho kubigumaho ahubwo agashiduka biri kugabanyuka kuko ibisohoka biruta ibyinjira.

7. Gusinzira

Gusinzira nabi ni bimwe mu bishobora gutera gutakaza ibiro. Ubusanzwe iyo ubuze ibitotsi hakorwa cyane umusemburo wa cortisol ariwo musemburo utuma wumva inzara nuko ibi bikagora umubiri gutunganya ingufu uzikuye mu binyasukari noneho hagakoreshwa ibinure. Ibi bigatera kugabanyuka kw’ibiro

8. Guhitamo amafunguro

Kongera ibiro ntabwo biterwa cyane n’ubwinshi bw’ibyo urya ahubwo ubwiza bwabyo. Bamwe rero usanga barya byinshi bidafite calories nkenerwa nuko ibiro aho kwiyongera bikagabanyuka.

9. Kwiyobora

Hari ibindi bishobora kwangiza imirire yacu nko kunywa inzoga, itabi se, ibiyobyabwenge ndetse n’indwara zimwe na zimwe byose bigatuma imirire yacu igenda nabi. Uretse kugenda nabi ndetse unasanga kandi ibyo twariye ntacyo bitumarira kuko biba bifite byinshi bibitwara.

10. Kurya buhoro

Iyo urya witonze cyane, cyangwa urya urangaye bituma igifu cyibwira ko warekeye kurya nuko ukumva uhaze nyamara wariye bicyeya. Nanone ntiwarya nk’usiganwa ariko kurya hagashira iminota nka 5 utarongera gutapfuna bitera igifu gukora nabi n’ibyo uriye ntibikugirire akamaro.

Src: umutihealth