Umuntu bemeza ko afite umubyibuho udasanzwe iyo ibipimo bya “BMI (Body Mass Index)” birenze 25, ibyago byinshi biterwa no kugira umubyibuho ukabije harimo kugira indwara zinyuranye z’umutima, diyabete, kubura urubyaro ku bagore, kunanirwa gutera akabariro ku bagabo, n’ibindi binyuranye.
Muri iyi nkuru rero tugiye kuganira ibyo wakora kugira ngo ushobore gutakaza ibiro kandi nta zindi ngaruka bikugizeho ndetse n’ibyo wakoresha kugira ngo ubigereho hifashishijwe ubushakashatsi bwatangajwe ku rubuga rwa sante.fr
- Gerageza gusezera isukari n’ibyo irimo byose
Niba ushaka gutakaza ibiro no kunyunguta bombo ntuba ukibyemerewe. Kunywa soda kizabe ikizira kuri wowe, kimwe na ya mitobe tugura ikoze. Ibi tuvuze biri mu bintu bya mbere bituma ubyibuha niyo mpamvu kubyirinda bizagufasha kugabanya ibiro. Mu mwanya wabyo warya imbuto, ukanywa imitobe wikoreye itarimo isukari cyangwa ugakoresha ubuki.
- Jya unywa amazi byibura iminota 30 mbere yo kurya
Ubushakashatsi bumwe bwakozwe bwagaragaje ko kunywa amazi iminota 30 mbere yo kurya bigufasha kugabanya ibiro ku kigero cya 44% mu gihe cy’amezi 3 gusa. Impamvu ni uko amazi nta bibyibushya bibamo, kandi aho yagiye nta kindi kiba kiri buhajye bityo akagufasha kurya bicye kandi ukumva uhaze.
- Jya ugerageza gufata amafunguro afasha gutakaza ibiro
Niba wifuza gutakaza ibiro usabwa kwita ku mafunguro abigufashamo. Muri yo twavuga amagi atogosheje, imboga rwatsi, amafi cyane cyane ya salmon, imboga zo mu bwoko bw’amashu, ibirayi bitogosheje, ibishyimbo, amasupu (potage), avoka, vinegere yo mu bwoko bwa “apple cider vinegar”, ubunyobwa, impeke zuzuye, poivron, imbuto. Muri aya mafunguro arimo amavuta ni byiza kuyafata mu gitondo na ku manywa naho andi ukayafata nijoro.
- Rya ifunguro ririmo fibre ziyenga vuba
Fibre zifasha kugabanya ibinure by’umwihariko ibiba byaje ku nda. Amafunguro akize kuri fibre harimo intoryi, imboga zinyuranye.
- Tapfuna witonze
Hari abantu usanga mu kurya kwabo baba bameze nk’abacuranwa nuko mu minota 2 akaba arangije isahani yose. Niba ushaka gutakaza ibiro gerageza kurya buhoro buhoro kuko uko ibiryo bitinda mu kanwa niko umubiri ubona akanya ko gutegura imisemburo yo kubishwanyaguza ndetse bizagufasha kumva uhaze vuba.
- Gabanya isahani uriraho
Niba wajyaga urira ku isahani nini gerageza ushake agasahani gato ujye uba ariko uriraho. Ubushakashatsi bwagaragaje ko uko urira ku isahani nto bifasha ubwonko kwakira ibyo biryo bikaguhaza neza.
- Ryama usinzire neza
Kuryama ugasinzira bihagije bifasha umubiri gukoresha neza ibyo wariye. Ikigufasha kuryama neza harimo kurwanya stress, gukora imibonano mpuzabitsina ku babyemerewe, siporo itananiza cyane no kuryama ahantu hagufasha kuruhuka neza.
8.Jya ugerageza gukora siporo ndetse n’imyitozo ngorora mubiri
Muri izi siporo harimo kujyenda buri munsi n’amaguru byibuze iminota 30, gusimbuka umugozi, gymn tonic n’izindi.
INKURU YANDITSWE NA KAYITESI Ange
